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MindPower · 07-05-2009, 11:29 PM

5/3/1
Week 3
Saturday 4-7-09

Foam rolling
Mobility

Bench
38.5kg x 5
48.5 x 5
58.5 x 5
71 x 5
81 x 3
91kg x 8 (1+7)

Estimated 1rm = 115kg (253lbs) 9kg PR

Alternate Sets
CG Bench
66kg x 10 x 5
actually only got 9 on the last set

DB Row
30kg x 10e x 2
40kg x 7e
30kg x 10e x 2

Curls / Tricep Pushdowns
3 sets x 40secs

- pretty happy with the results of so far, bench is feeling really good.

- De-load this week

07-05-2009, 11:29 PM	#222 (permalink)
MindPower getting there Join Date: Apr 2005 Location: right here Posts: 2,092	5/3/1 Week 3 Saturday 4-7-09 Foam rolling Mobility Bench 38.5kg x 5 48.5 x 5 58.5 x 5 71 x 5 81 x 3 91kg x 8 (1+7) Estimated 1rm = 115kg (253lbs) 9kg PR Alternate Sets CG Bench 66kg x 10 x 5 actually only got 9 on the last set DB Row 30kg x 10e x 2 40kg x 7e 30kg x 10e x 2 Curls / Tricep Pushdowns 3 sets x 40secs - pretty happy with the results of so far, bench is feeling really good. - De-load this week __________________ ---Mark--- 5/3/1 Log 2008 JP Fitness Fantasy Football - CHAMPION