Tuesday, February 15, 2011

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

I got off to a late start on Friday the 11th, and I still had to pack for my 1-hr drive to my drill site for the weekend. I did the dead benches and 2-Board Press with jump rope in between sets, then had some baked salmon and rice before heading out.

Dead Benches (Clustered, 15 seconds between reps): 65x3, 85x3, 100x3, 120x3, 140x3x5.
2-Board Press: 175x5, 185x5, 195x5.

Did not get a chance to complete the workout this weekend. No computer network set up at our new building yet, so I had to drive back close to home to work. Also had to study for the Chief Petty Officer exam on Sunday morning, so there went that.

February 14th was my son's birthday and we were taking him to dinner, so I had time to finish Friday's workout:

Warmup and Cooldown: 8 intervals on Jacobs Ladder, 45 seconds on, 30 seconds off.
T-Bar Rows: 90x10, 10, 8, 6 reps
Assisted Wide Grip Neutral Chinups (Light/Monster Mini Bands): 4 sets of 4
Nautilus Nitro Bench Press: 80x15x3
Behind The Back Shrugs: 125x10x4
Nautilus Nitro Bicep Curls: 40x10x4.

No comments: