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Friday, February 4, 2011

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

4 February 2011


Warmup 2 sets
255 lbs. x 5
295 lbs. x 5
335 lbs. x 13 reps (a puker)

One-arm DB rows @ 105 lbs. x 15 each arm (rest-pause)

Back raise 3 sets x 10

Leg curl 3 sets

Breathing KB shrug 35 reps from 26 to 70 lbs. and back

Hanging leg raise 3 sets

Ab wheel rollouts from knees 2 sets

My deadlift is suffering from being the last exercise of the week - the lower back is severely beat up by the time I get to it. Will have to figure out a way around this. Grip is also fried and I feel the bar slipping even at light weights. Fewer sets of abdominal work will also be in order.

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