Thursday, December 27, 2012

5/3/1: Week One Rebooted - Bench Press

Flat Bench Press: 55x5, 80x5, 105x5, 130x5, 140x5, 150x8 (Rep Out Set)

4-Board Press: 150x9, 150x8.  Both of these were rep out sets.

Assisted Chinups (Light/Monster Mini Bands): sets of 6, 5, 4, 3 reps

LifeFitness ISO Rows (Elbows In): 105x11, 105x10x3

KB Windmills: 20x6x4
Hammer Curls: 20x10x4

Finisher:  LifeFitness Treadmill, 1.5 incline: 3 rounds of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH.  2 of my off days will be used for running at lower speed but building up to 30 minutes of steady distance.  But I wanted two of my finishers to involve running at a much faster speed, so that I could build up my lactic acid tolerance.

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