Monday 16 January 2013
5/3/1 Wave 3 Week 3 Day 2: 1's
Warmups - Skipping - 100 reps, various stretches.
Military Press
1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x5 62.5kg/137.5lbs
1x3 72.5kg
1x5 80kg/176lbs
1x10 62.5kg/137.5lbs
Maybe could have pushed the reps a bit more but I was supersetting these with deadlifts.
Deadlift
1x5 72.5kg/159.5lbs
1x5 90kg/198lbs
1x5 107.5kg/236.5lbs
1x5 135kg/297lbs
1x3 152.5kg/335.5lbs
1x5 170kg/374lbs
Trap-bar shrugs - 350 method
1x20 80kg/176lbs
1x18 80kg/176lbs
1x15 80kg/176lbs
53 total reps. Up to 85kg next week.
Recline Rows
3x10 BW
This is the end of Wave 3, I'll be heading straight into wave 4 next week and have a deload after that.
|