Thursday, October 13, 2011

5/3/1: Bench Press Week 1

All Notation: Weight x Reps x Sets.  All numbers in parenthesis are 1RM of computed max before conversion. 

Flat Bench Press (180): 75x5, 90x5, 105x5, 120x5, 130x5, 140x7 (Rep Out)

Close Grip Bench Press: 105x12, 105x10

Assisted Chinup (Light/Monster Mini Band): 4 sets of 5
DB Rows (Elbows Out): 40x8, 40x7, 40x6, 40x5

Barbell Shrug: 105x10x4
DB Hammer Curls: 25x8, 25x7, 25x6, 25x5

Treadmill: 30 minutes, interval, max speed 4.0 MPH, max incline 6.0

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