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Old 11-15-2012, 03:22 PM   #12
tomahawk
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Quote:
Originally Posted by EliteDreams View Post
Awesome you two,keep it up!
Thanks!

Thursday, November 15th 2012

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

Warmups - Skipping - 100 reps, foam rolling.

My left glute has been sore since yesterday so focused the foam rolling on that and the surrounding muscles.

Squats

1x5 65kg/143lbs
1x5 80kg/176lbs
1x5 97.5kg/214.5lbs

Military press

1x5 32.5kg/71.5lbs
1x5 40kg/88lbs
1x5 47.5kg/104.5lbs
1x5 52.5kg/115.5lbs
1x5 60kg/132lbs
1x8 67.5kg/148.5lbs

Strict form. Right elbow felt very compressed at the bottom. Might have meant my range isn't what it normally was. Lock out was Ok.

Deadlift

1x5 70kg/156lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 112.5kg/247.5lbs
1x5 130kg/286lbs
1x5 147.5kg/324.5lbs

These were horrible. All reps were done double overhand, partly because my elbow wouldn't allow me to go over-under and partly because I want to work on my grip. The last set was very sloppy, I had lots left (I think I could of easily hit 10 reps) but my elbow was screaming at me.

DB Rows

3x10 32.5kg/71.5kg

Dead stop between reps.

Ab rollouts

3x10 BW

My abs are pretty sore after a few days of these. Can only mean good things.

All in all the session was Ok. Still finding my groove but enjoying the fact I am motivated to get in the gym. I need to do more mobility work because I can envisage my hips and glutes becoming an issue with all the lower body work + rugby.

Pat will train tomorrow, this is one of the areas we differ. I need to train on Thursday to give me a chance to recover for Saturday.
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