Thursday, March 21, 2013

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets

Bench Press:  80x5, 100x5, 120x3, 140x2, 160x5, 180x3, 200x1, 220x1.  It has been a long time since I have done the bench press so I skipped the pushups and went for a max, instead.  I was happy:  it has been a long time since I benched 220 and it went up fast and clean.  So whatever I am doing is working.

Assisted Chinup (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

T-Bar Rows: 65x20x3.  Most I did in a shot was 16, then a few seconds breather to get the rest.  Least was the last set: 11 then 6 then 3.

Hoist Assisted Dip Machine (weight is with assistance): 92x20x3.  most reps in a shot was 20, least was 16.

Lying Leg Raises: 6 sets to failure

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