26 May 2015
High bar squat, close stance 225 x 3, 255 x 3, 275 (3+) x 10, 295 x 3
These weren't that hard, but for some reason they really aggravated my injury. Also I hit a sudden wall at rep #8, kinda like my triceps giving out on the close grip bench press... only with legs.
Mid-shin pull 430 lbs. x 6 singles
Glute-ham raise 20 total reps
Showing posts with label 3/5/1 program. Show all posts
Showing posts with label 3/5/1 program. Show all posts
Tuesday, May 26, 2015
Monday, May 25, 2015
New Program
25 May 2015
Bench press: warmup, 225 x 3, 255 x 3, 285 (3+) x 9
Joker sets 305 x 3, 325 x 2
Pretty surprised by the nine reps with 285. My best ever with that weight was ten reps, and at that time my repping strength was much better than it is today. Also nine reps on a 3-rep day is a good starting point for this sort of program.
Seated cable row 30 total reps
Dips 2s x 12
Seated DB curl 50 total reps
Rope pushdown 50 total reps
Bodyweight is holding at 210. Dipped to 208-209 a couple of times, and once all the way down to 207, but average for the week was still around 210.
Bench press: warmup, 225 x 3, 255 x 3, 285 (3+) x 9
Joker sets 305 x 3, 325 x 2
Pretty surprised by the nine reps with 285. My best ever with that weight was ten reps, and at that time my repping strength was much better than it is today. Also nine reps on a 3-rep day is a good starting point for this sort of program.
Seated cable row 30 total reps
Dips 2s x 12
Seated DB curl 50 total reps
Rope pushdown 50 total reps
Bodyweight is holding at 210. Dipped to 208-209 a couple of times, and once all the way down to 207, but average for the week was still around 210.
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