Friday, August 14, 2009

5/3/1: Round 1 Wave 3 Workout 2&3

Since I've been lazy the past few days and am going out to party it up tomorrow, I combined two workouts into one even though a lot of the assistance work was 5x5. The only things I trimmed from the workout was the ab work, bulgarian split squats (did leg extensions), and the behind the back shrugs (I'll do them on Sunday with the squats).

Incline Bench Press (185 Training Max): 55x5, 75x5, 95x5, 115x3, 135x2, 145x5, 165x3, 185x3 (Rep out Set). The plan was 140x5, 160x3, 180x1+ but I felt brave.

Assisted Pullups (Light Bands): 10 sets of 3 reps

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 235x5, 265x3, 295x3 (Rep Out Set).

Conventional Deadlifts: 285x5x5.

Assisted Dip Machine: 45 pounds of assist x 5 reps x 5 sets

Hammer ISO Row (Lat Emphasis): 115x5x5

Leg Curls: 135x5x5

Hammer Leg Extensions: 90x10x6

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