Wednesday 12/02/09

Time: 5:30 a.m.

Front Squat
5 x 5


Shoulder Press
5 x 5

For both movements, compare to 11/24/09.
Posted by Phil
Labels: , ,

5 comments:

Kiley said...

I'm probably going to miss you, but I'm hoping to lift tonight at about 5:15. Then the Barn, then Bible study.

December 2, 2009 at 11:46 AM
Phil said...

Yep, you'll miss me. But everyone misses me when I'm not there. Ha.

December 2, 2009 at 2:27 PM
Kiley said...

Front squat
65
85
95
105 x 2 (lost my balance grrr)
105 x 5

Shoulder press
55
60
65
70 x 2
70 x 2
Lame. But...whatever. One day at a time.

December 2, 2009 at 10:27 PM
Phil said...

Still using Rut's percentages. They seem to start very low compared to what I'm used to doing, but the jumps in weight are also larger than usual for me.

The maxes I used are strictly theoretical and probably too high. It was a bit of a backward calculation - I chose a weight that would allow me to PR on the 5th set (if I successfully completed it, obviously). I had already done 5 x 265 and 5 x 140 for front squat and shoulder press, respectively - thus the weight choices.

Front Squat 5 x 5
(Max: 315)
Percents: 55, 62.5, 70, 77.5, 85
175-5
200-5
225-5
245-5
270-5 (5 rep PR)

Shoulder Press
(Max: 165)
Percents: 55, 62.5, 70, 77.5, 85
95-5
105-5
120-5
130-5
145-4

Technically, 145 was a 4-rep PR, but then again, I don't usually try for 4 reps, so that may or may not be all that meaningful.

Overall, I was pretty happy with the results.

December 3, 2009 at 1:21 PM
corzine said...

Did this coincidentally today. Here's how it looked:

First of all... it was 3-3-3-3-3, not 5-5-5-5-5.

Then:

Front Squat:
100 (220)
105 (231)
105 (231)
107.5 (236.5)
110 (242)

Should Press:
60 (132)
60
60
60
60

Then, since I was having a good day, I rowed 5000m. 22:52.

December 5, 2009 at 9:33 AM

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