Day: February 9, 2015

Max Reps Set

Had a dentist appointment this morning, so went to the 5:30 class so I could squat with Alex.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Bottom Squat Hold

Strength

Back Squat

  • 10x20kg
  • 5x60kg
  • 5x90kg
  • 3x105kg
  • 3x117kg
  • 3x133kg
  • 6x149kg (PR)

Alex has been doing some cycles of 5/3/1, so I jumped in with his program since our squat numbers are really close. My goal was 6 reps since I did 5×325# about 2-3 weeks ago and that’s about 328#. Didn’t think I was going to make it about half way through. I lost my tightness on the 3rd rep and it was ugly. Concentrated harder and had to grind out that 6th rep, but made it! Estimates my 1RM at 380#.

Oh, I didn’t mention that I created a Rep Max Calculator site. Give it a try.

Accessory

6 Sets

  • 5 Ring Rows
  • 8 Push-ups

Did them pretty much back-to-back since I was catching up to the rest of class. Not hard though.

Conditioning

7 Rounds

  • 3 Curtis P (95#)
  • 6 Push Press (95#)
  • 30s Rest

Hot damn! Shoulders were burning up in the 4th round. Had to drop the bar in the 6th and 7th rounds, but was averaging about 30 seconds per round until then. Finished in 7:14.