Monday, December 13, 2010

5/3/1: Week 3 Squat

It has been tough trying to keep a workout schedule with X-mas stuff going on. That, and I'm trying to fight off a lazy streak. I should have gotten squats done last week. So today, I just worked up to a max after the main work, and tested on the dead benches with no chain. Workoout took me about an hour.

All notation: weight x reps x sets

Dead Benches (195): 55x1, 75x1, 95x1, 115x1, 135x1, 155x1, 175x1, 195x1. Considering where I started from on October, a 20-pound PR is nothing to sneeze at. The next wave will be done without chains, because I was starting to lose speed (used chains too long), and I will start increasing each wave in smaller increments and maybe even start incorporating bands.

12" SSB Close Stance Squat (295)(Adjusted Max 270): 85x5, 115x5, 145x5, 175x3, 205x2, 235x5, 265x3, 295x1, 315x0. Decided to be ambitious. 295 was clean with a pause at the bottom: in retrospect, 305 might have been a better choice and barely so. Even after 4 minutes rest, 315 went down smoothly but I could barely budge it out of the bottom.

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