Thread: Spartigus 5/3/1
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Old 06-01-2011, 09:06 AM   #9
Spartigus
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Join Date: Dec 2010
Location: Sydney, Australia
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Thanks everyone!!

Here is todays session


Bench Day
Bench Press
5x30kg
5x40kg
3x50kg
5x62.5kg SS 7 Chins
5x72.5kg SS 6 Chins
8x82.5kg SS 0 Chins (someone took the rack)

Working sets for bench was supersetted with chin ups. Just last set I didnt do the chinups as there was no free machine .

Assistance
DB Bench 4x10
32.5kgx10
32.5kgx8 (started off a little too heavy, next session I plan on 10 reps with all sets)
32.5kgx6
32.5kgx7

Chest Supported Row 4x10
22.5kgx6 (started off too heavy)
15kgx10
15kgx10
15kgx10

Tricep Pushdowns 3x10
30kgx10
30kgx10
30kgx10

Lat Raise 3x10
10kgx10
10kgx10
10kgx10

Notes: -

- My abbs KILLED today!! Felt great

- The routine called for 5+ reps on bench, felt good so pumped out 8 reps . Each set felt great. The SS with chinups was AMAZING!

- I started a but too heavy on a few of the assistance exercises, but I know where I stand now for all the weights .
- I originally planned 3 reps for Chest Supported Rows, but I thought 4 would be better because I do 4 sets of DB Bench.



Just a question. In the program it says superset bench and military press with chinups or lat pulldowns. Does that mean on say Bench I SS with chins, and Military Pres I SS with lat pulldown? Or can I do Chinups with both?
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