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Old 01-23-2013, 03:28 AM   #138
tomahawk
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Tuesday 22 January 2013

5/3/1 Wave 4, Week 1, Day 1: 5's

Squat

1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x5 107.5kg/225.5/236.5lbs
1x5 115kg/253lbs
1x5 132.5kg/291.5lbs
1x5 150kg/330lbs

Absolutely horrible. Probably up there with the worst squat session I have ever had. My back was sore, and got worse with a massive back pump by the 3rd set. After last week went so well this is the polar opposite. I'm tempted to reset my training max, I shouldn't be struggling to hit 5 reps after 3 waves.

RDL

5x10 60kg/132lbs

Adding these in this wave because I do next to no hamstring stuff. I'll build the weight up over time.

DB bench - 350 method

1x20 22.5kg
1x17 22.5kg
1x15 22.5kg

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

Supersetted with...

Neutral grip pull ups

1x7 assisted by blue band
1x6 assisted by blue band
1x5 assisted by blue band

18 total reps - 2 more than last week. I need to think about how I'm going to progress these.

Ab wheel

3x12 BW

Supersetted with...

DB hammer curl - 350 method

2x17 15kg/33lbs
1x16 15kg/33lbs

50 reps exactly. Move up next week.

I'm starting 10 days of low-carb from today (Wednesday) which will take me through to the end of next Friday. My starting weight is 264.2lbs. I expect to lose around 10lbs.
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