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Old 01-15-2013, 02:30 PM   #118
tomahawk
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Looking good, Pat.

Monday 14 January 2013

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

Squat

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5
1x5 135kg/297lbs
1x3 150kg/330lbs
1x3 170kg/374lbs

So, it turns out these weights were way too high. I copied the numbers down for Wave 5 week 3 by accident. It's a good sign that I managed to triple the top set, it should mean I've got plenty of room before I think about resetting.

DB Bench - 350 method

1x23 20kg
1x19 20kg
1x15 20kg

57 reps in total so I'll move up next time.

Supersetted with...

Neutral grip pull ups

1x6 assisted by blue band
2x5 assisted by blue band

16 total reps. My pull ups are shameful. I'm adding 10 BW neutral grip pull ups to my goals for 2013. I'm going to be doing a variation of pull ups multiple times a week.

Tate Press

3x10 12.5kg

Any sort of extension seems to kill my elbow. I tried these on an incline bench and there was no pain at all so I'm going to add them in pretty regularly.
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