Wednesday, November 23, 2011

5/3/1: Deadlift 3RM

Snatch Grip Deadlift (Test): 145x3, 165x3, 185x3, 205x3, 225x3, 245x3 (3RM). Using Brzycki's formula, this computes to about a 260-lbs max. I pulled with a double overhand grip and stayed strapless up until 205 pounds. After that, I used straps so as to keep the grip.

Smith Machine Squats: 160x12x2, 160x3. On the third set, My left glute and inner thigh pulled slightly. I waited a few seconds and reset my stance a bit but it came back when I tried again. Maybe it's just been a while since I squatted that wide, but I didn't risk it so I shut it down.

Hoist Roc-It Seated Leg Curls: 115x12x4

Hoist Rotary Calf Machine: worked up to a 60-lbs 6RM, then 40x10, and 30x15.

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

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