5/3/1 Program - Week 54, Day 2

6 October 2010

Back squat:

Warmup 4 sets (takes me a while to get going at this weight)
142.5 kgs (314 lbs) x 3
162.5 kgs (358 lbs) x 3
182.5 kgs (402 lbs) x 6 reps (solid)

Pullups 2 sets x 5

Dips 2 sets x 10

Good mornings:

50 kgs (110 lbs) x 7
80 kgs (176 lbs) x 5
100 kgs (220 lbs) x 4
120 kgs (264 lbs) x 3

EZ bar bicep curls - went from 40 kgs (88 lbs) to 70 kgs (154 lbs) for in a few sets, 5 reps per set at first, then gradually dropped down to triples.

Also messed around with some dumbbell clean&presses. Did a quick warmup with 32.5 kgs (71 lbs), then straight on to 42.5 kgs (93 lbs). To my surprise the right-arm press was very slow and I barely made it (even had to kick a bit with the legs), but my weaker left arm shot the weight up like it wasn't even there in military style.

Overall, not a bad workout. My lower back is really feeling the constant squatting/deadlifting/power cleaning strain, though, I might have to re-organize things a bit because I'm not recovering well enough at this point.