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Old 05-09-2013, 02:13 PM   #278
tomahawk
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Thursday 9 May 2013

5/3/1 Wave 8 Week 1 Day 3: 5's

Military Press

1x5 40kg
1x5 47.5kg
1x5 57.5kg
1x5 62.5kg
1x5 72.5kg
1x7 82.5kg
3x5 57.5kg

These felt good today. Had a little play with my grip on some of the lighter sets, moved it in a touch and at the very least it didn't feel detrimental.

Supersetted with...

Recline rows

10x10 BW

Trap bar deadlifts

1x5 65kg (D)
1x5 80kg (D)
1x5 100kg (D)
1x5 105kg
1x5 122.5kg
1x8 137.5kg
3x5 100kg (D)

A few changes to deadlifts. I've reset the weight because I always felt deadlifts were a grind. I know one argument is to just suck it up and pull but I've done that in the past and paid for it.

Trap bar deadlifts are to give my right elbow a bit of a break. Over/under grip really nails it and I'm not comfortable going the other way. I liked the feel of them and I'm going to stick with them for the foreseeable future.

I've been toying with the idea of doing deficit pulls for a while and this article sealed the deal T NATION | Improve Your Pull Instantly. Sets with (D) after them were done with a deficit - I just stood on a thin cast 20kg plate. I'll use them for my warm ups and back off sets.

Neutral grip pullups

3x3 red band

Supersetted with...

Single leg RDLs

3x5 40kg

Not sure how I feel about these. I'm going to try and add more single leg work in.
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