Wednesday, December 22, 2010

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

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 125): 50x25x2

Hoist Military Press (139)(Adjusted Max: 135): 40x5, 55x5, 70x5, 85x3, 95x2, 110x3, 115x3, 125x5 (Rep Out Set).

Hoist Roc-It Pulldown (139)(Adjusted Max: 149): 60x25x2

Nautilus Nitro Close Grip Pulldown (145)(Adjusted Max: 155): 65x25x2

Deadlifts w/35s (305): 185x4x5. This represented 60% of my 1RM.

EZ-Bar Reverse Curls (70)(Adjusted Max: 75): 30x25x2

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 4, 20 minutes.

Since I did not do yesterday's aerobic day (son had a basketball game at 5PM), I increased both the time and level on the aerobic work today. The high rep work was a bit of a grind and made the aerobics at the end harder. Most of the time, I could do 25 reps straight on the first set (except on the Nautilus Laterals) but the second set was half followed by spurts of a few reps until I hit 25.

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