10s Wave – Realization Phase: Squat: 4/4/16
Good amount of sleep and felt good as I start the day (6/10).
Getting myself prepped for the last session for the 10s Wave.
Even with only 1 high volume set, that set is no fun.
Think I am getting into the groove on this.
Good session overall.
Info:
Body Weight: 179 lbs on 4/3/16
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 59 mins
Fasted Time: ~13-14 hours
Sleep: ~7.5-8 hours
Lifts:
Squat:
Warm-up Sets:
45 x 10
70 x 5
90 x 3
110 x 2
130 x 1
Work Sets:
150 x 5
180 x 3
210 x 1
225 x 11 (e1RM = 307)
Easy sets until the top set.
All sets paused at the end of the set except the 2nd and last work sets.
I may have saved 1 in the tank as I didn’t want to hurt myself.
Log Press:
Warm-up Sets:
50 x 10
55 x 5
67.5 x 5
82.5 x 3
Work Sets:
102.5 x 5
115 x 3
130 x 1
Assistance Exercises:
Glute Ham Raise:
x 8
– Rest 1 minute
x 8
– Rest 1 minute
x 9
Reverse Hyper Machine:
+80 x 12
– Rest 1 minute
+80 x 10
