Thursday, April 17, 2014

140417 5/3/1 Deadlift 3-3-3+

Warm up:
5 min DROMs
Barbell complex

Strength:
Deadlift 3-3-3+
warm
130-160-190
work
225-260-290(7)

Assistance
Kroc Rows 90# x 12 x 3

Wednesday, April 16, 2014

140416 5/3/1 Bench Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(9)

Assistance:
DB Press 55# x 10 x 3 (progressive incline)
1: flat, 2: 2 incl, 3: 3 incl
GHD Sit-ups 20 x 3

Tuesday, April 15, 2014

140415 5/3/1 Back Squat 3-3-3+

Warm up:
5 min DROMs
Barbell Complex

Strength:
High Bar Back Squat 3-3-3+
warm
100-125-150
work
175-200-225(3)

Assistance:
Front Rack Barbell Lunges x 20
bar-75#-75#

Notes: Was sick the past 2 days. Felt weak and it shows in my performance. Once again, just tried to get the 5/3/1 reps in.

140413 5/3/1 Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Shoulder Press 3-3-3+
warm
60-75-90
work
105-120-135(8)

Notes: Starting to feel sick. Got my 5/3/1 reps in and called it a day.

140411 Active Rest

Barbell Complex

140410 5/3/1 Deadlift 5-5-5+

Warm up:
5 min DROMs
Barbell Complex

Strength:
Deadlift 5-5-5+
warm
130-160-195
work
210-240-275(7)

Assistance:
Kroc Rows 90# x 12 x 3

Wednesday, April 9, 2014

140409 5/3/1 Bench Press 5-5-5+

Warm up:
5 min DROMs
2 rounds of:
15 GHD Sit-ups
15 35# KB Swings
15 push-ups

Strength
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(12)

Assistance
DB Bench Press 55# x 10-8-8

Power Clean and Press x 5
95-115-135-145