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Old 01-17-2013, 03:20 PM   #129
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.

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x3 72.5kg
1x5 80kg/176lbs
1x10 62.5kg/137.5lbs

Maybe could have pushed the reps a bit more but I was supersetting these with deadlifts.

Deadlift

1x5 72.5kg/159.5lbs
1x5 90kg/198lbs
1x5 107.5kg/236.5lbs
1x5 135kg/297lbs
1x3 152.5kg/335.5lbs
1x5 170kg/374lbs

Trap-bar shrugs - 350 method

1x20 80kg/176lbs
1x18 80kg/176lbs
1x15 80kg/176lbs

53 total reps. Up to 85kg next week.

Recline Rows

3x10 BW

This is the end of Wave 3, I'll be heading straight into wave 4 next week and have a deload after that.
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