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Old 02-01-2013, 02:56 AM   #163
tomahawk
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Looking good, Pat. Can't believe you are on week 6 already. This year is flying. I'm glad you were right about my squats!

Thursday 31 January 2013

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

Bench

1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x5 72.5kg/159.5lbs
1x3 87.5kg/192.5lbs
1x3 100kg/220lbs
1x7 112.5kg/247.5lbs

This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus.

Deadlifts

1x5 77.5kg/170.5lbs
1x5 95kg/209lbs
1x5 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 150kg/330lbs
1x3 167.5kg/368.5lbs

Still working on the new technique. It really does help my lower back, zero back pump when normally I'm waddling around the gym after 4 sets.

Neutral grip pull ups

6x3 Assisted by red band

The blue band was being used so I used the smaller band. These felt really good, all reps were fast and powerful.

Done. I supersetted these 3 and was in and out the gym in 40 minutes.
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