8s Wave – Accumulation Phase: Squat: 4/18/16
Decent amount of sleep and average feeling as I start the day.
Been having personal demons I been struggling with lately so this session helps my mind and soul.
Session was a little longer than planned but was great.
Info:
Body Weight: 179 lbs on 4/3/16
Pre-workout Warm-up Time: ~14 minutes
Training Time: 2 hr 0 mins
Fasted Time: ~10 hours
Sleep: ~6.5-8 hours
Lifts:
Squat:
Warm-up Sets:
45 x 10
75 x 5
95 x 3
115 x 2
135 x 1
155 x 1
175 x 1
Work Sets:
195 x 8
195 x 8
195 x 8
195 x 8
195 x 9 (e1RM = 253)
Still more volume than I am used to but not as bad as when I first started the program.
Top set done with 2-3 reps saved in the tank.
Log Press:
Warm-up Sets:
50 x 10
55 x 5
70 x 5
82.5 x 3
Work Sets:
90 x 5
105 x 5
117.5 x 5 (e1RM = 137)
Top set was more challenging than expected.
Assistance Exercises:
Glute Ham Raise:
x 7
– Rest 1 minute
x 7
– Rest 1 minute
x 4
Reverse Hyper Machine:
+80 x 15
– Rest 1 minute
+80 x 15
Recovery Sled Pull/Push:
Terrain: AstroTurf
Sled Pull: 160 x 5 minutes
Sled Push: 160 x 5 minutes
