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
