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Old 01-21-2013, 08:17 PM   #373
Hunterace
I'm quitting next week!
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Quote:
Originally Posted by KD5NFW View Post
3/2/1 Cycle 9 Week 1 Day 1
50 minutes

Overhead Press Day

Strict Military Press

Training Max - 200

Warmup
80 (40%) x 5
100 (50%) x 5
120 (60%) x 3

Weight (Goal) Actual

Working sets
130 (5) 5
150 (5) 5
170 (3x3) 3, 3, 2+1PP
Could not quite get that last rep without a little bit of leg drive. The way the first set felt not sure I would have got the 5 reps anyway. Will decide after weeks 2 and 3 if I need a bit of a reset for OHP.
I am changing up my top sets to a 321 format with multiple top sets for additional reps at higher weights.

AMAP Standing BTNP
135 x 13, 10, 9
BBB will now be backoff sets. Initially I will start with 3 sets, increasing weight when I achieve 8 reps on the third set.

Cable facepulls
130 x 10 x 3 +6 reps

Chins
BW+50 x 6 +1 rep
BW+40 x 5
BW+30 x 5
BW+5 x 6, 6

Cardio
20 minutes LISS elliptical
Great work Rich! Thought I might see a whole new routine today. Strong work bud, keep it up!
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