Friday, December 16, 2011

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Front Squat (Test): 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3, 225x3. This was a max test, so all I did were triples.  The 225 triple was all I could muster up but it was a 1 rep PR over last week. 

Assisted Pistol (Average Band): 4 sets of 3

Hoist Rotary Calf Machine: 45x12x4

Hoist Roc-It Seated Leg Curls: 214x3x6

Steep Decline Situps: sets of 9, 6, 4, 3 reps.

Back Extensions: 4 sets of 10

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