Thursday, January 03, 2013

5/3/1: Deadlift 5RM

Conventional Deadlift: 145x5, 185x5, 225x5, 245x5, 265x8 (Rep Out Set)(managed 4 reps with a double overhand grip, then did the other 4 staggered)

Bulgarian Split Squat w/Front Foot Elevated: 55x5x5

LifeFitness Kneeling Single Leg Curl: 45x5x5 each leg

Seated Calf  Raises: 145x6x5.  According to the machinee, starting weight is 95 pounds and I just added another 50.

Physioball Jackknife: Sets of 5, 4, 4, 3, 3 reps

Superset For 6 rounds/1-min rest in between:
Jacobs Ladder for 1 min
Kettlebell Swings for 8 reps with 30 pounds.

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