Friday, January 14, 2011

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

T-Bar Row: tested 1-rep with 155, cold, and it was a shitty rep. Last week, my 145 triple seemed kind of slow and with my calculated max to start this wave being 160 (I've been experimenting with 10-pound increases for this lift each wave), I've been wondering if this was foolhardy. So I drew up a proper test for this evening's workout.

Evening (All Notation: Weight x Reps x Sets ):

Dead Benches (195) (clustered, 20 seconds between reps): 85x3, 105x3, 125x3, 145x3, 165x3x4. Done at 85% 1RM.

1-Board Press (235.5 Projected Max)(Adjusted Max 225): 170x5, 180x5, 195x7 (Rep Out Set)

T-Bar Row: 50x5, 65x5, 80x5, 95x5, 110x5, 125x5, 140x4 (4RM). This calculates to about a 152 max, rounded down to 150. Funny how I thought that the shitty 155 rep done earlier would have been perfect at 150. Funnier still, with 5 pound increases, 150 is what it would have been for an adjusted max. I could reset but I don't want to slide back. So I will continue on using 150, and repeat what I did last wave.

Rack Pulls 2" Below The Knees (365): 265x5x4. Done at 72% of 1RM. This starts 6 weeks of the Prilepin Cycle (Development). Less sets than Activation, but more reps up to a maximum of 6 reps per set, 24-18 reps total.

DB Biceps Curls (42): Failure at 10, 8, 6, 4, 3 reps
Steep Decline Situps: Failure at 10, 8, 6, 4, 3 reps

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