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Old 11-30-2012, 06:04 AM   #43
tomahawk
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Thursday, November 29th 2012

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

Warmups - Skipping - 100 reps, foam rolling.

Squats

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

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 47.5kg/104.5lbs
1x5 60kg/132lbs
1x3 67.5kg/148.5lbs
1x6 75kg/165lbs
1x8 60kg/132lbs

Top set was good, same number of reps as last week. The extra set was tough, shoulders were pretty fried after 4 reps.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 127.5kg/280.5lbs
*Put wrist straps on*
1x3 145kg/319lbs
1x1 162.5kg/357.5lbs
1x10 127.5kg/280.5lbs

All reps apart from the last couple on the back off set were easy. I find when I do high reps I revert to a stiff leg deadlift. Maybe not a bad thing but it does not resemble my 1 rep form at all.

Single arm cable rows

3x10 No 10

Facepulls was hurting my elbow so I tried these. Don't think they were much good, seemed to use a lot of body movement.

Hammer curls

3x10 10kg/22lbs

That's the end of cycle 1. I'm feeling fresh so I'm going to go straight into cycle 2, this means my deload week will be over the Christmas.
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