New 5/3/1 Program - Week 4, Day 1

31 January 2011

Bench press:

Warmup 1 set
200 lbs x 5
230 lbs x 5
260 lbs x 10 reps (felt light)

Moved on to the power rack and did some bench press lockouts up to 365 lbs. (partial movement where I just move the bar a couple of inches from lockout), then did three sets of bottom-position bench presses. These are done by placing the bar on safety pins at chest level, then pressing from this position. Brooks Kubik swears by those in his book Dinosaur Training. I found 225 lbs. to be quite a challenge, did two doubles and a triple to really blast the chest and shoulders.

Pullups 6 sets x 5 reps, 1 set x 3 reps

Bent-over rows 135 lbs. x 5, 185 lbs. x 5, 235 lbs. x 5, 255 lbs. x 5, x 3 reps

Dips 5 sets x 10

EZ bar bicep curls 4 sets

Tricep pushdowns 3 sets

Dumbbell hammer curls 4 sets

Seated tricep press machine 3 sets

Preacher curl machine 3 sets

Abdominal work on inclined board 3 sets