Saturday, March 16, 2013

5/3/1: Deadlifts 5RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 236.9 (Woohoo, down from 240 the week before!).

T-Bar Rows (Test): 50x2, 67.5x2, 85x2, 102.5x2, 120x2, 135x2, 155x2, 170x1 (1RM)

Conventional Deadlift: 155x5, 205x5, 255x5, 270x5, 285x7.  My back felt stiff from the squat workout a few days before, and felt iffy when I pulled the 270 lbs reps probably because I was windmilling from using a staggered grip.  So I brought out the straps for the 285s and pulled double overhand, with no pain and the reps were better.  After that, I felt drained.

LifeFitness Seated Calf Raises: 95x12x5
Bulgarian Split Squats w/Front Feet Elevated: BWTx9x5.  After this, I decided to do low intensity aerobics.  My legs were toast.

Hoist Roc-It Leg Curl (Test): worked up to a 246x3.

Physioball Jackknife: sets of 7, 7, 6, 5, 4 reps

I tried to walk on the treadmill, but I was spent. 

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