Monday, November 19th, 2012
5/3/1 Wave 1, Week 1, Day 1: 3's
Warmups - Jump rope and stretching
Squats
1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs
1x3 112.5kg/247.5lbs
1x3 130kg/286lbs
1x3 145kg/319lbs
This is the best squats have felt for a while. Good speed on all reps.
Flat DB Bench
3x10 32.5kg/71.5lbs
DB Row
3x10 32.5kg/71.5lbs
Ab rollouts
3x10 bw
Face pulls
3x12 No 6
Done on a cable stack.
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