Wednesday, October 19, 2011

5/3/1: Squat 3RM

All Notation: Weights x Reps x Sets

12" SSB Close Stance Box Squat w/1-Pr Chains (277): 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 230x3 (Rep Out Set)

Single/Double Calf Raises: 1 set for each squat set

Barbell Shrug: 75x15x3

GHR: 4 sets of 6

16" Lateral Crossover Step Up: 4 sets of 8

I skipped the SSB Arched Back Good Mornings, my lower back was beat. 

I jumped on my NordicTrack E3800 treadmill at home and did a 20 minute program with 4 intervals of 3.5 MPH at 5.0 incline for 3 minutes/6.0 MPH at 0.0 incline for 1 minute.  I was dripping sweat after that, felt good to start running fast again.

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