Tuesday, December 27, 2011

5/3/1 & Then Some

All Notation: Weight x Reps x Sets

Friday, December 23:  I got off of work at 3PM, so I decided to do some of the work I should have done on deadlift day.

Front Squat: 75x5, 95x5, 115x3, 135x2, 160x5, 180x3, 200x1. After 2 straight weeks of 3RMs, I just did the required reps for week 3.  But, really, this was a tough week and I was drained enough that I didn't see any miracles happening.

Seated Calf Raises: 60x8x5

Incline leg Raises: sets of 9, 7, 6, 5, 4 reps

Hoist Seated Leg Curls:  60x8x5.  Different Hoist machine with a different strength curve. 

Assisted Pistol (Average Band): 5 sets of 3

Hoist Rotary Calf Machine: 60x8x5

Hoist Roc-It Seated Leg Curls: 92x25x2

Back Extensions: 5 sets of 8, with a 2-second pause at the top each rep.

On X-Mas Eve morning, I ran 6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH.  Now, my total time spent running has gone up from 8 minutes to 9 minutes.  But after the last week, this was a little easier, even with the shorter rest period.  Then I ran some basketball drills at my son's request, and got run into the ground;)

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