Saturday, November 26, 2011

5/3/1: Squat 1RM

I have drill next weekend and know that I won't be able to do my regularly scheduled workouts, so I'm trying to do a workout each day to make it up. Not too hard, hopefully, since the deload week is coming up. Good, since I was so beat this morning that I had a 2+ hour battle with the snooze button. My son wanting to go the the gym this afternoon forced my hand.

Hoist Compound Motion Leg Press: 300x5, 370x5, 440x3, 510x5, 580x3, 650x7 (Rep Out Set). Much better than expected, may adjust the numbers upward for the next round. I guessed around a 741 max when I started using the leg press: this computes to about a 780 max.

Seated Calf Raises: 55x8x6. Supersetted with the leg presses.

Hoist Roc-It Seated Leg Curls: 167x8x3, 230x1 (test) followed by 167x6

Arched Back Good Morning: 85x5, 105x5, 125x3, 145x5, 165x3, 185x4 (Rep Out Set)

Decline Situps: Sets of 15, 11, 8, and 5 reps.

Played basketball for aerobics.

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