10s Wave – Realization Phase: Bench Press: 4/8/16

Not as much sleep as I wanted, kept waking up, and felt only average as I start the day.
Energy level stayed about the same the whole session.
Left shoulder issue is acting up again but didn’t stop my session.
Just an annoying discomfort.
I may stop doing Dips and Chin-ups for now until my shoulder recovers.

Otherwise another good session.

Info:

Body Weight: 179 lbs on 4/3/16
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~9 hours
Sleep: ~6-7 hours

Lifts:

Bench Press:

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

Work Sets:
105 x 5
125 x 3
145 x 1
155 x 11 (e1RM = 211)

Easy enough sets.
Paused at end of each set except the last one.
Top set felt like I could have done 1 more but somehow didn’t.

Sumo Deadlift:

Warm-up Sets:
135 x 5
165 x 5
200 x 3

Work Sets:
250 x 5
285 x 3
315 x 1
Easy sets.

Assistance Exercises:

Weighted Chin-ups:

BW + 42 x 4
BW + 49 x 2
BW + 56 x 2

Sledgehammer Strikes:
Left Side: 10 x 10
Right Side: 10 x 10
– Rest 1 minutes
Left Overhead: 10 x 10
Right Overhead: 10 x 10