5/3/1 Program - Week 33, Day 1

13 April 2010

Felt really weak, but managed some okay lifting:

Bench press:

Warmup 1 set
215 lbs x 3
250 lbs x 3
280 lbs x 7 reps (no spotter, could have gone for 8 or even 9 from the feel of it)

Deadlift:

Warmup 1 set
270 lbs x 3
315 lbs x 3
350 lbs x 8 reps (barely managed this)

Dips:

BW x 10
+45 lbs x 6
+70 lbs x 5
+80 lbs x 4
+90 lbs x 4
+100 lbs x 3

Bent-over row:

135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5
235 lbs x 5
255 lbs x 4

EZ bar curls: 5 sets between 110 and 125 lbs., 3-5 reps.

Some biceps machine work (preacher curls)

3 sets of 10 on the hamstring curl (old weakness).