Thread: Spartigus 5/3/1
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Old 06-05-2011, 07:34 AM   #14
Spartigus
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Join Date: Dec 2010
Location: Sydney, Australia
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Training Exp: 4 years
Training Type: Fullbody
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Ill post up Deadlift day then Press day


Deadlift Day
Deadlift
55kgx5
70kgx5
85kgx3
110kgx5
125kgx5
142,5kgx7

Assistance
Good Morning 3x10
30kgx10
30kgx10
30kgx10

Row 4x10
60kgx10
60kgx10
60kgx8
60kgx10

Power Shrugs 3x10
140kgx10
170kgx10
200kgx10

Weighted Situps 3x10
Didnt do, gym close

This was the first time doing good mornings and power shrugs. They were a lot of fun, the DOMS from shrugs lasted DAYS! I didnt get a chance to do weighted situps because the gym closed

Press Day
Press
20kgx5
22.5kgx5
27.5kgx3
35kgx5 SS 8 chins
40kgx5 SS 7 chins
45kgx8 SS 5 chins

Assistance
DB Press 3x10
22.5kgx10
22.5kgx9
22.5kgx8

Dips 3x10
bwx10
7.5kgx10
7.5kgx6

Face Pull 3x10
20kgx10
25kgx10
25kgx10

Curl 3x10
20kgx10
25kgx10
25kgx10

Was a great workout, still getting used to the weights for the assistance lifts. Except I didnt do enough sets for the assistance lifts for some reason. I think I wrote the routine down wrong :S. Anyway next week will be the correct amount of sets for the assistance ones. Im not sure if my assistance for my Press Day are ok, what does everyone think?
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