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Old 04-08-2013, 03:44 PM   #232
tomahawk
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[QUOTE=tomahawk;344739]Monday 8 April 2013

5/3/1 Wave 6 - Week 3 - Day 1, 1's

Squats

1x5 50kg
1x5 60kg
1x5 70kg
1x5 100kg
1x3 115kg
1x1 127.5kg
3x5 87.5kg

Power was much better than last week. The single with 127.5kg flew up. Really working on firing my hips through on lockout to move the weight as forcefully as possible.

In between sets of squats I did...

Yates rows

10x10 40kg

I haven't done these before so started light. Didn't like them very much at all.

Good mornings

3x10 40kg

Again, started light because I haven't done them for a while. I could really feel my hamstrings working. Going to work on reps, never felt comfortable working with max weight with these.

Supersetted with...

Ab wheel

3x10 BW

Face pulls

100 reps with No 4 on the stack.

Over the next 4 weeks (to the end of cycle 7) I'm going to try and hit 200 reps of back work each session. No plan of what exercises to use, just going to get them using a variety of movements. I've always felt like my back is lacking so this might bring it up to par but it should give me an indication of what sort of volume I can handle.
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