5/3/1 Deads and Press

Monday, October 38, 2013
Week 27 of 28
5/3/1 Week

Press
5x155
3x175
6x195 (PR)
1x215 (Joker)
1x245 (Joker PR)

Deads
5x405
3x455
1x505 (RX)
1x555 (Joker)


Back Raises
2 sets of 10

Pullaparts and Facepulls
2 sets of 20

Tim had a huge Press PR of 170x3 at 176 body weight.

5/5/5 Squats

Thursday, October 24, 2013
Week 36 of 28
5/5/5

AM
Mobility and Airdyne x 20 min

PM
Squat
5x300
5x345
5x390(RX)

SSB GM
10x95,95,115,135

Decline Abs
3 sets of 10 w/#10 behind head

Box Jumps 3 sets of 5

5/5/5 Bench

Wednesday, October 23, 2013
Week 26 of 28
5/5/5

Bench
5x210
5x240
5x275(RX)
5x300(Joker)
5x340(Joker-PR)
Didn't see that one coming until I did the 300 set, everything felt un-special until then.

DB Rows
10x100,120,150
Haven't touched the 150 in a long time so I didn't turn it into a Kroc row session this week.

EZ Bar Curls
10x80, 20x60, 15x70

Pressdowns
3 sets of 20

Some:
Med Ball Slams
Pullaparts
Face Pulls

5/5/5 Deads and Press

Monday, October 21, 2013
Week 26 of 28
5/5/5

Deads
5x325
5x375
5x425 (RX)
3x475 (Joker - capped at 3)

Press
5x135
5x145
5x165 (RX)
5x180 (Joker)
5x200 (Joker PR)

3 sets of 10
Back Raises
Ab Wheel

3 sets of 20
Pullaparts
Face Pulls

Box Jumps
24" 3 sets of 5 reps
30" 3 sets of 3 reps