Saturday, November 12, 2011

5/3/1: Shoulder Press 5RM (Kind . . . . of)

Hammer MTS Shoulder Press (Weight is per movement arm): worked up to a 95-lbs 5RM, then did 60x10 and 50x15.  Using Brzycki's formula [1RM = (Weight lifted at RM)/(1.0278 - (.0278xRM)], I figured a 106-lbs max, so 90% of that for next weeks' calculations is 95 lbs.

Assisted Pullups (Light Bands): 5 sets of 2

Hammer ISO Rows (Elbows in - Weight is per movement arm): 70x15x3

Wrist Roller: sets of 4, 3, and 3 reps with 2.5 pounds
Barbell Curls: 45x12+3, 45x9+6, 45x9+3+3

Pallof Press Isometric Holds: 20 for 4 holds of 30 seconds each side

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.

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