RSS

Finding Training Max for 5/3/1

28 Dec

12/28/11: Finding Training Max for 5/3/1

1st workout after 2 weeks.
My left hip still have a dull ache when I am on a weird angle for it.
My lower back is absolutely fine though.
Just did an easy session to find out the Training Max I will be using when I start 5/3/1 this coming Monday, 1/2/2012.

Unfortunately I had around 6 hours of broken sleep and not a great diet the day before.
Could have probably done better but I guess it’s fine.
It can emulate my worst rest/eating conditions the next few months. Hopefully I get better rest and diet though …

No videos today as I just wanted to get my lifts and get out of the gym.

Pre-workout Warm-ups:
Foam Rolling
Mobility Drills

Lifts:

Squat:

Warm-up Sets:
Bar x (2×5)
130 x 5
155 x 3
180 x 2
205 x 1
230 x 1

Work Set:
255 x 6

Overhead Press:

Warm-up Sets:
Bar x (2×5)
70 x 5
90 x 3

Work Set:
110 x 8

Bench Press:

Warm-up Sets:
Bar x (2×5)
95 x 5
130 x 3
150 x 1
170 x 1

Work Set:
185 x 8

Power Cleans:

Warm-up Sets:
Bar x (1×5)
75 x 3
90 x 1

Work Set:
100 x 10

Deadlift:

Warm-up Sets:
180 x 3
210 x 2
240 x 1
270 x 1

Work Set:
295 x 7

Advertisements
 
1 Comment

Posted by on December 28, 2011 in Training Log

 

Tags: , , , , , , , ,

One response to “Finding Training Max for 5/3/1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: