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Old 11-07-2011, 11:25 AM   #2
markievicz
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Join Date: Nov 2011
Location: Ireland
Posts: 4,151
Training Exp: 2.5yrs
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Default 5/3/1 Cycle 1

5/3/1 Cycle 1 Wk 1
Deadlift


Deadlift 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 120x3

decided to stop at 3 reps and go for a few singles instead
130x1
140x1

lower back felt vey tight here so shut it down.

Assistance

1.(a)T-Bar Rows: 4 sets of 8 (60kgs) SS with
(b)Pulls ups (various grips): 4 sets AMAP [10,10,8,6]

2.(a) Preacher curls: 4 sets of 8 (20kg DB) SS with
(b) Ez bar curls: 4 sets of 8 (30kgs) [narrow grip]

3.(a) Hanging straight leg raise: 4 sets of 15 SS with
(b) DB side bends: 4 sets of 10 (32kgs DB)

Notes

happy to have worked back up to 140Kgs for 1 , got it up fine and feel i could easily get 150 for 1 on next visit .

Last edited by markievicz; 11-08-2011 at 08:25 AM. Reason: added weights lifted for assistance work
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