10s Wave – Intensification Phase: Overhead Press: 4/1/16

Good amount of sleep and felt good as I start  the day (6/10).
Did woke up a little later than I wanted.
Had to skip a set of conditioning exercises I wanted to do at the end due to time constraints.

Otherwise a good training session.

Info:

Body Weight: 178.4 lbs on 3/6/16
Pre-workout Warm-up Time: ~16 minutes
Training Time: 1 hr 18 mins
Fasted Time: ~10 hours
Sleep: ~7-8 hours

Lifts:

Overhead Press:

Warm-up Sets:
45 x 10
55 x 5
65 x 3

Work Sets:
75 x 5
90 x 5
95 x 10
95 x 10
95 x 10 (e1RM = 126)

Easy until the 10s set.
Top set done with 1-2 saved in the tank.

Front Squat:

Warm-up Sets:
45 x 10
70 x 5
90 x 5
105 x 3

Work Sets:
125 x 3
140 x 3
160 x 3 (e1RM = 176)

Dropped the weight and much better now.
Still challenging.

Assistance Exercises:

Weighted Dips:

BW + 38.5 x 4
– Rest 1 minute
BW + 45.5 x 3
– Rest 1 minute
BW + 52.5 x 2