Sunday, October 20, 2013

5/3/1: Squat 5RM

Hoist Composite Motion Leg Press: 225x5, 340x5, 450x3, 565x5, 600x5, 640x7 (Rep Out Set)

Arched Back GM: 50x5, 80x5, 105x3, 130x5, 140x5, 150x7 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x4

Assisted Pistols (Average Bands): 4 sets of 3.  For the past couple of months, I was doing speed work with a Safety Squat Bar and 80 pounds of chain, good for a 25-pound gain.  I just needed a little break from squatting, so today I started doing this.  But since Leg presses are better for my deadlifts than my squats, I am doing the assisted pistols on this day, and Bulgarian split squats on the deadlift day to improve my squat.

Hoist Roc-It Leg Curls:  Worked up to a 214 pound single.  Because of how the weights were graduated, it took me about 8 sets to get there.  Drag. 

Had a lot of grocery shopping to do, and I got a very late start, so no abs or walking.

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