Wednesday, January 12, 2011

5/3/1: Wave 3 Week 1 Deadlift

All Notation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (214): 90x25x2

Arched Back GM (Straight Bar)(215 max)(215 adjusted max): 65x5, 90x5, 110x5, 130x3, 155x2, 165x5, 175x5, 185x7 (Rep Out Set). I was going to just do the recommended reps today. But after warmups, I felt pretty strong so I repped out on the last set.

Hoist Leg Press (741 max)(687 adjusted max): 210x5, 280x5, 345x5, 415x3, 485x2, 520x5, 555x5, 590x7.

Seated Calf Raises (70): 60x6x5

Planks: The goal was 4 holds of 45 seconds each. The longest I could hold it was 38 seconds, the least was 18 seconds.

No aerobics today. My wife had a ride in to work, but I had to get her at 5:30.

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