Saturday, October 15, 2011

5/3/1: Squat 5RM

All Notation: Weight x Reps x Sets

Quad Set:

DB Curls: 15x15, 15x15, 15x12, 15x10, 15x8, 15x8, 15x7, 15x6
12" SSB Low Box Squat w/1-Pr of chains (277):  Barx5, 100x5, 110x5, 140x3, 165x2, 190x5, 200x5, 215x5 (Rep Out Set)
Trap Bar Shrug (Test): Barx5, 65x5, 85x5, 105x3, 125x2, 145x5, 165x5, 185x5 (5RM)
Wrist Roller: 2.5x3x8

Quad Set:

Assisted Glute Ham Raises (Light Bands): 5 sets of 5.  Hams were sore from the last time I did GHRs.
16" Lateral Crossover Step-Up: 5 sets of 8 each leg.
Romanian Deadlifts: 140x10x5.
Single/Double Calf Raises: 5 sets to failure

30 minutes on the treadmill, Max Speed 4.5 MPH, Recovery running profile.  Time to at least start trotting.

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