10s Wave – Realization Phase: Overhead Press: 4/15/16
Decent amount of sleep and average feeling as I start the day (5/10).
Had a coworker at the gym help push me do more reps that I thought I would do on my main lift.
Energy level was steady through the session.
good overall day.
Info:
Body Weight: 179 lbs on 4/3/16
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~10 hours
Sleep: ~6-7 hours
Lifts:
Overhead Press:
Warm-up Sets:
45 x 10
60 x 5
Work Sets:
70 x 5
85 x 3
95 x 1
105 x 12 (e1RM = 147)
All sets was easy enough.
Top set done with none left in the tank.
Front Squat:
Warm-up Sets:
45 x 10
70 x 5
90 x 5
105 x 3
Work Sets:
135 x 5
150 x 3
170 x 1
Good, easy sets.
Assistance Exercises:
Cable Curls w/ FatGripz:
60 x 12
– Rest 30 seconds
60 x 9
– Rest 30 seconds
60 x 8
Cable Tricep Pulldowns w/ Fat Gripz:
70 x 15
– Rest 30 seconds
70 x 12
– Rest 30 seconds
70 x 10
Battle Rope:
Work: 30 seconds
– Rest 1 minute
Work: 30 seconds
