Saturday, December 18, 2010

5/3/1: Wave 2 Week 1 Bench Press

All Notation: Weight x Reps x Sets

Dead Benches (195) (clustered, 15 seconds between reps): 75x3, 95x3, 115x3, 135x3x6. Done at 70% 1RM. I took off the chains so as to regain my speed back and will get back to adding 5% per week until I hit 95% on week 6. After that, I will add 10 pounds to my max, add the chains, and begin again from 70% 1RM.

3-Board Press (264.5 Projected Max)(Adjusted Max 247.5): 190x5, 200x5, 210x7 (Rep Out Set).

T-Bar Row (155)(Adjusted Max 150): 45x5, 60x5, 75x5, 90x3, 105x2, 115x5, 120x5, 130x7(Rep Out Set)

Rack Pulls 2" Below The Knees (345): 215x4x5, Done at 62% of 1RM.

Biceps Curls (100)(Adjusted Max 105): 90x6x4, 90x5. The goal was 5 sets of 6 but I ran out of steam on the last set.

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 3, 15 minutes.

I usually have to get up at 8:30 in the morning to get my son to basketball practice at 9AM. So while he did not have practice today, I decided to use that time to do a workout. My next Navy PRT (Physical Readiness Test) is on April 2/3 and the 1st was supposed to be the last workout of that week. So I did this workout ahead of time so I could get more rest that week in April. BTW, my weight is down to 242 pounds from 244 so I'm starting to creep downward again. Hurrah!!!

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