Thursday, December 20, 2012

5/3/1: Squat test

Straight Bar Squat (Yes, with no box): 95x5, 125x5, 155x3, 185x3, 215x2, 245x1, 275x1, 285x1 (1RM): Wanted to get away from boxes, so I had to test myself without a box AND without a Smith.  My core really does need work and I need to get my confidence back.  The last 2 sets were, surprisingly, my best ones.  That's because I asked a friend of mine and a fellow gym patron, Desi, to spot me and call depth.  The 275 almost stalled midway into my ascent but I powered through it.  Prior to the 285, Desi told me that I had lost my air on the 275 and that it was shaky because of it.  Good that he told me, because I was very mindful of it when lifting the 285 and it was better and much more stable than the 275.  So 285 for a 1RM it was.

Kettlebell Swings: 30x8, 40x6x3, 30x6

LifeFitness ISO Row (Elbows Up): worked up to a 155lbs 4RM.

LifeFitness Kneeling Leg Curl: 45x5x3,45x4,45x3.  A single leg machine with a swinging pad you can kneel the non-lifting leg on.  Nice.

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