View Single Post
Old 01-02-2013, 09:57 PM   #96
tomahawk
Senior Member
Brawn
Points: 3,006, Level: 33 Points: 3,006, Level: 33 Points: 3,006, Level: 33
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Jul 2010
Posts: 164
Reputation: 2460
tomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good poststomahawk has made some good posts
Default

Nice start, Pat. Big things coming this year!

Wednesday 2 January 2013

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

Warmups - Jump rope and stretching

Squats

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5lbs
1x5 112.5kg/247.5lbs
1x5 130kg/286lbs
1x5 147.5g/324.5lbs

DB Bench

3x10 40kg/88lbs

Supersetted with...

Neutral grip pull ups

3x3 BW

Last set on DB bench was a grind but got all the reps. Elbow is better so I can start on pull ups again.

KB swings

3x10 32kg/70.4lbs

Going to add these in for some hamstring work.

Ab rollouts

3x12 BW

Supersetted with...

DB Hammer Curls

3x12 17.5kg/38.5lbs

Decent start to the year. Been thinking about goals for the next year but need to sit down and write them down. I'll put them up when I have got them straight for some accountability.
tomahawk is offline   Reply With Quote