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Old 01-16-2013, 04:16 PM   #124
tomahawk
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Monday 16 January 2013

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

Warmups - Skipping - 100 reps, various stretches.

Bench

1x5 50kg/110lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x5 92.5kg/203.5lbs
1x3 105kg/231lbs
1x6 117.5kg/258.5lbs
1x10 92.5kg/203.5lbs

6th rep was a bit of a grind. Definitely didn't have another rep in me.

Close grip bench press - 350 method

1x17 60kg
1x13 60kg
1x15 60kg

45 total reps

With a little more rest I think I could of hit 50 reps. I'll keep it the same next week.

Supersetted with...

Ring pull ups

3x5 BW

I suppose these are sort of "power" pull ups. Each rep starts from the floor, no leg involvement, each rep is as powerful as possible and release at the top so there is no eccentric.

Ab rollouts

3x10 BW
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