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Old 01-23-2013, 04:29 PM   #141
tomahawk
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Quote:
Originally Posted by HumanHorrorFilm View Post
Don't forget Liam, you also accidentally loaded up your weight much higher than planned last week, so i wouldn't be so quick to reset. Chalk it up to a bad session, low carbs and power forward. If it continues this wave, then maybe re-think the max.
Low carbs started today so can't use that as an excuse. I was coming around to not re-setting, I don't want to over-react to one bad session. Thanks for confirming what I was thinking.

Wednesday 23 January 2013

5/3/1 Wave 4 Week 1 Day 2: 1's

Warmups - Skipping - 100 reps, various stretches.

Bench

1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x5 72.5kg/159.5lbs
1x5 82.5kg/181.5lbs
1x5 95kg/209lbs
1x10 107.5kg/236.5lbs
1x15 82.5kg/181.5lbs

10 reps with 107.5kg was brilliant. I got 5 reps with it on 12 December but I wasn't pushing the reps then because I hurt my elbow.

Close grip bench press - 350 method

1x18 60kg/132lbs
1x17 60kg/132lbs
1x16 60kg/132lbs

51 total reps. Up to 62.5kg next time.

This was a big improvement on last week. My chest and triceps were pretty tired from bench and from the DB bench yesterday so it's all good.

Between every set of bench I did

Neutral grip pull ups

10x3 assisted by blue band

First 6 or 7 sets were pretty solid, really found it tough after that.

Leg raises

3x10 BW

Supersetted with...

Face pulls

3x15 No 12 on cable stack

Leg raises were for a change from the ab wheel, and I also want to start incorpotating hanging knee raises/leg raises and this seemed like a good starting place.

First day of low carb today. It's been solid. Very little carbs (<20g) but I'm possibly a little low on protein. I had a snack at 4pm but I think I need to turn that into a full blown meal to get more protein in.
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