Tues, 7 Oct 14
Squats: 140x5, 165x3, 190x2, 210x1, 235x4x5, 235x9
Deadlifts: 160x5, 190x3, 215x2, 245x1, 270x3x5
Chins: BWx5x5
Deadlifts: 160x5, 190x3, 215x2, 245x1, 270x3x5
Chins: BWx5x5
Figured out my 1Rms and am starting advanced 5/3/1. This version should work better for me as I'll be running four sessions a week. It was pretty easy today, and I hit 9 reps on the last set. I always find the beginning of a program scary light, but by the end I felt as if I worked out without killing myself.
Mon: Squat, deads , chins
Wed: Bench, OHP, leg raises, maybe something else.
Fri: Deads , Squats, chins
Sat: OHP, Bench, leg raises
Wed: Bench, OHP, leg raises, maybe something else.
Fri: Deads , Squats, chins
Sat: OHP, Bench, leg raises
Primary is 5/3/1, secondary is 3x5, assistance is 25 reps.
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