Friday, January 21, 2011

5/3/1: Wave 3 Week 2 Deadlift

All Notation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (214): 120x12x4

Arched Back GM (Straight Bar)(215 max)(215 adjusted max): 65x5, 90x5, 110x5, 130x3, 155x2, 175x3, 185x3, 195x5 (Rep Out Set).

Hoist Leg Press (741 max)(687 adjusted max): 345x15x3. With 1 heavy squat day and deadlifting each upper body day, I was starting to feel that running 5/3/1 on leg presses as well was starting to wear on me. That, and I want to lose weight. So I thought of just using it as a repetition movement, instead. Today was a sobering reminder that reps are no walk in the park, either: more like a crawl in the park afterwards.

Seated Calf Raises (70): 65x4x7

Planks: The goal was 4 holds of 45 seconds each, as best I could.


Mich said...

I like the "crawl in the park" image. Will probably use that once spring arrives and the gym's prowler can go outdoors. :)

Alberto said...

Mich, you lucky dog. The most complete gym I've seen here, at Fort Lewis with their crossfit room and all, and they don't have a Prowler. I hope you're taking full advantage.