Thursday, January 06, 2011

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

All Notation: Weight x Reps x Sets

Dead Benches (195) (clustered, 20 seconds between reps): 75x3, 95x3, 115x3, 135x3, 155x3x5. Done at 80% 1RM.

3-Board Press (264.5 Projected Max)(Adjusted Max 247.5): 185x5, 215x3 (was supposed to do 210x3 but could not find 2.5 pound plates), 235x3 (Rep Out Set). The first attempt at 235, I felt a twinge in my right wrist as I was trying to rack it so I stopped, reset myself up and tightened my grip and setup. Then the 235 went well and under control. I hit my goal there and not a moment too soon: the top of my left forearm is kind of tight, and the weight felt really heavy so maybe I was at my limit there. Next time starts the switch back to the 1-Board Press as the assistance movement to the Dead Benches.

T-Bar Row (155)(Adjusted Max 150): 45x5, 60x5, 75x5, 90x3, 105x2, 115x5, 130x3, 145x3(Rep Out Set)

Rack Pulls 2" Below The Knees (345): 185x5x5, Done at 53% of 1RM.

Biceps Curls (100)(Adjusted Max 105): 60x12x3.

Warmup and Cooldown: Jacobs Ladder, 15 minutes (30 seconds on, 30 seconds off).

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