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Old 11-20-2012, 04:58 PM   #20
tomahawk
tomahawk
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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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