Sunday, November 13, 2011

5/3/1: Squat 5RM

Arched Back Good Morning: worked up to 185 pounds for 5 reps then a 205-lbs 3RM.  Using Brzycki's formula, that's about a 217-lbs max.  So I will calculate weeks 2 & 3 based on 90% of that, about 195 pounds.

Hoist Composite Motion Leg Press: At about the same good morning strength months ago, I was doing a 741 calculated max so I calculated from 90% of that, about 667 pounds: 300x5, 370x5, 440x3, 500x5, 535x5, 570x7 (Rep-Out Set).  I consider this day like a squat day but in two pieces when you factor in the GMs.  To keep from losing my squat and deadlift, my deadlift movement on Deadlift day will be the Conventional DL with 35s, with 12" SSB Box Squat done as an accessory movement.

Seated Calf Raises: 30x15x6

Hoist Roc-It Seated Leg Curls: 115x15x4

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.  For the first two weeks, no running and just hill walking for aerobics each day, to prepare my legs for a running program based on endurance.  Two, to build a base level of conditioning. 

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