Week of October 29 - Nov 06: 5/3/1 3RM Week

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)

Hoist Pec Deck: 50x10x4 

Incline Bench Press: 115x 11, 9, 9, 8 reps  

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps 

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.

 

Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) 

Standing Calf Raises: 6 sets to failure 

Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

 

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows In): 125x8x4

Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.