Wednesday, May 06, 2009

5/3/1: Wave 1 Workout 5

(All Notation: Weight x Reps x Sets):

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x5 (Rep Out Set)

Incline Bench Press: 125x10x5. Did not have to rest/pause this at all this time.

Hammer ISO High Rows: 42.5x5, 55x5, 70x5, 85x3, 97.5x2, 105x5, 112.5x5, 120x6 (Rep Out Set). An experiment for me. While the 5 sets of 10 is working for me, I'm thinking of applying the 5/3/1 to the rows simply for extra strength to back up my bench and deadlift. Or, I may just use the reps to calculate a new max to do the 5x10.

Hammer ISO Rows: 112.5x3, 120x3, 135x5 (Rep Out Set). This was so that, in case I use the 5/3/1, I could be caught up. Next upper body day, I will do a 5-rep day with the regular rows and the 3 reps with the high rows.

Trap Bar Shrugs: 146x10x5

Preacher Curls: 55x10x2, 55x9+1, 55x7+3, 55+7+3. Getting better, and this even after all the heavy rowing.

No comments: