10s Wave – Realization Phase: Deadlift: 4/11/16
Not enough sleep and quality was poor but felt average as I start the day (5/10).
Energy level stayed consistent the whole session.
Surprisingly did well despite the poor sleep quality.
Info:
Body Weight: 179 lbs on 4/3/16
Pre-workout Warm-up Time: ~13 minutes
Training Time: 1 hr 50 mins
Fasted Time: ~11 hours
Sleep: ~6-7 hours
Lifts:
Power Clean:
Warm-up Sets:
62.5 x 3
77.5 x 3
95 x 3
Work Sets:
117.5 x 3
132.5 x 3
147.5 x 1
Easy sets.
Even did a press after the top set.
Deadlift:
Warm-up Sets:
140 x 5
Work Sets:
165 x 5
200 x 3
235 x 1
250 x 10 (e1RM = 341)
Easy enough sets.
Think I had 1 more on the top set but mind just wouldn’t let me.
Assistance Exercises:
Standing Power Press:
Warm-up Sets:
+82.5 x 5
+102.5 x 5
+125 x 3
Work Sets:
+155 x 5
+175 x 3
+195 x 1
Reverse Hyper Machine:
+80 x 13
– Rest 1 minute
+801 x 12
