Thursday, November 26, 2009

5/3/1 w/WSFSB III Assist Template: Week 4 Bench/Deadlift

I've been pretty lazy this week, and sleeping like shit.  And today was Thanksgiving.  So I did two days of workouts in one day (took me 2.5 hours), then took a good shower and ate what must have been my smartest Thanksgiving meal ever.  Either my stomach is smaller, or I wasn't that hungry, or I was afraid of what would happen if I pigged out. 

As of today, 25 days and a wakeup left in Djibouti.

All Notation: Weight x Reps x Sets

Hammer ISO Super Incline Press: 25x12, 30x10, 40x8, 45x6, 55x5, 60x5, 60x5, 65x6 (Rep Out Set)

Assisted Chinups (Light/Monster Mini Bands): 1 set of 6, 3 sets of 5.  The band combination was the next weakest down from the average band.  As I did before, the first set was a rep out set, then I left one in the tank for the other sets.

Sumo Deadlift: 115x8, 135x6, 160x5, 170x5, 180x5, 195x8 (Rep Out Set)

Hammer Calf Machine: 100x15x3

Assisted Dip Machine: 105 lbs assist x 12 (felt too easy), 30 lbs of assist x 2 (weighed myself with shoes, lunch in my gut, ipod, and headphones at 223 pounds, Brzycki's formula came up with a 198 pounds computed max), 90 lbs assist x 10 x 2.

Hammer ISO Row (Elbows Up): 75x12x4

Bulgarian Split Squats w/Front Feet Elevated: BWT x 12 x 3.  Am not only continuing to gain reps, but it is now getting easier to hit depth.

Preacher Curls: 50x10x4

Behind The Back Shrugs: 100x12x4

Lying Leg Lifts: 3 sets of 14.  I felt as if I needed something to do besides assisted situps, and these felt safe enough.  No long pauses at the bottom, controlled motion, and no hip thrusts towards the ceiling.

Assisted Situps (Light/Monster Mini Bands): 3 sets of 15.

1 comment:

i am Susan said...
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