5/3/1 Military's 5 Day 6 March
Standing Front Military Press
Warmup (30 seconds between sets)
3X95X5X5X5
Working (2-3 minutes between sets)
1X135X5
1X150X5
1X170X8
Assistance
Barbell Shoulder Shrugs (2 minutes between sets)
3X225X20X20X20
One Armed Dumbell Rows
I have heard Shanker rave about these and thought I would try them. Really felt them. I remember reading here that in a far, far, place called Dannyville there were 90+ reps done with one arm, and 70+ with the other with a 100 pound dumbell. That is simply amazing, freakishly strong... I am hoping to round the bend and eventually end up in Shankerland with these, but that may prove to be difficult...
3X100X10X10X10 (3 minutes between sets, I could have used 10 and still would have been sucking wind...)
7 March
5/3/1 Squats 5 Day
Last day of non Z center lifting so I figured I would go out with a bang. First time for these in years. Got a good tip here about looking straight ahead/ down. I had always looked up. Down seemed to work better. I have no idea about form (distance apart with legs, directions of toes), or how good my depth was.
Warm Up (30 seconds between sets)
3X135X5X5X5
1X185X5
1X225X5
Working (3-4 minutes between sets)
1X250X5
1X290X5
1X330X10
Assistance
Goodmornings
I have never done these either. I did 225 because I was to lazy to strip the bar down any father after intially squatting. The phrase "half rep McGee" kept running through my mind. Really felt them though...
3X225X10X10X10
Sunday, March 7, 2010
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Dave, you will find out that most gyms don't have suitable DBs for one-arm rows. Maybe you and Shanker can think about buying a short bar (has to fit MIT's plates), and this way much heavier DBs can be created. Anyway, I'm much more proud in the seated cable row record: triangular handle, no straps, no chalk, stack (300) x 47.
ReplyDeleteI said an expletive and started laughing as I read this. That is amazing... I am a long way from Shankerland on these, but I will mention this to him.
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