Friday, May 07, 2010

5/3/1 Round 3: Incline Bench 5RM & Gunsmoke

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 150x5, 160x5. Much like the flat bench press, the chains take off 2 reps from what I would get without them.

Assisted Dips (Light Band): 2 sets of 6 reps

Assisted Pullups (Light Band): 5 sets of 1 rep

Superset:
DB Rows (Elbows In): 75x6x5
DB Shrugs: 60x6x5

Triset:
Wrist Roller: 10x2x3, 10x1x2
DB Curls: 35x6x5
Pronation/Supination w/Strength Bar: 2.5 pounds for 5 sets of 4. This was totally unintentional in that this was done only as a time saver. Instead, it turned into the most potent arm workout I have ever had: at the end of it, I had so much of a pump that I couldn't hold my grip. The first set, I was able to do 6 straight curls, then 4+2, then 3+3, then 2+2+2, then alternating singles until each arm got 6. My forearms were really smoked.

1 comment:

sorebuttcheeks said...

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