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Old 11-30-2012, 05:55 AM   #42
tomahawk
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Quote:
Originally Posted by EliteDreams View Post
Good stuff Liam.
Quote:
Originally Posted by big_swede View Post
Strong and fine work going on inhere!!
Thanks guys.

Quote:
Originally Posted by BendtheBar View Post
I like the looks of that. That's similar to what some of us are doing on the board.
It's something I'm going to play with. Want to get some extra volume in to earn these carbs after training.

Wednesday, November 28th 2012

5/3/1 Wave 1, Week 3, Day 2: 1's

Warmups - Skipping - 100 reps, various stretches.

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs

Bench

1x5 47.5kg/104.5lbs
1x5 57.5kg/126.5lbs
1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x3 110kg/220lbs
1x5 110kg/242lbs
1x8 87.5kg/192.5lbs

Happy with the top set, I can feel my bench getting stronger every week.

Recline Row

3x8 BW

Elbow was niggling me so I opted for these over DB rows. I was rubbish at them so I'm going to keep them in.

Cable press down

3x8 No 12

I've never really done much direct arm work so I'm going to give it a go. Not on about having an arm day but I'll try and add in some direct arm work a couple of times a week.

Hammer curls

3x10 10kg/22lbs

Pat reckons these will help me rehab my elbow so they're in.

Ab rollouts

3x10 BW

These don't get easier.
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