veggiesasquatch Posted April 23, 2012 Author Share Posted April 23, 2012 Mon-23rd-April Cycle 4 Week 3 (5/3/1) Had to work a night shift then headed right to the gym, to say I went carb heavy is an understatement. Warmed up with shoulder mobility, lighter sets & stretching. OHP: 40kg x5 45kg x3 50kg x1 +7 Assistance:OHP: Boring but big at 50% 4x10 27.5kg, 40% 1x10 20kgPull ups: wide grips 4x10 hammer grips 1x10MTS hammer strength row: 1x10 20's 1x10 25's 1x10 30's Summary:Absolutely beat at work during the night so wasn't holding much hope of getting many reps past the one on the last set. Warming up I felt great & the 50kg flew up.I based my 1rm off of 50kg so to get seven & to get them as well as I did (also working a night) was hugely pleasing! My OHP sucks as I hadn't trained a proper strict military before 5/3/1 so I have some work to do. I added in the rows today as I want to work on strengthening my middle back. Went with the mts row simply because of how bad my lower back can be & as I squat, deadlift & db row my backs already taking a beating & in all fairness I really like the machine, one of a few I see a point in! Link to comment Share on other sites More sharing options...
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