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Ryan Secor · 01-26-2010, 04:08 PM

Sleep - 10 hours

Warm-Up
Pavel Warmup
Bench Press - 115#x5, 140#x5, 170#x3

Workout
Bench Press
210# x 5
240# x 3
270# x 1+ - 3 reps
115# x 5x10 (1 min rest between sets)

Barbell Rows 155# x 5x10 (1 min rest between sets)

-then-
800m Run - 3:06
5 min of TGU - worked up to 53# --- still feels awkward

I'm back to work for the next two days (so they'll be rest days) and I'll spend Friday and Saturday doing my deloading workouts before jumping into my 2nd cycle of 5/3/1 and moving on from the Program Minimum to the RKC Rite of Passage.

01-26-2010, 04:08 PM	#29
Ryan Secor Member Join Date: Nov 2009 Posts: 137	Tuesday 01.26.10 Sleep - 10 hours Warm-Up Pavel Warmup Bench Press - 115#x5, 140#x5, 170#x3 Workout Bench Press 210# x 5 240# x 3 270# x 1+ - 3 reps 115# x 5x10 (1 min rest between sets) Barbell Rows 155# x 5x10 (1 min rest between sets) -then- 800m Run - 3:06 5 min of TGU - worked up to 53# --- still feels awkward I'm back to work for the next two days (so they'll be rest days) and I'll spend Friday and Saturday doing my deloading workouts before jumping into my 2nd cycle of 5/3/1 and moving on from the Program Minimum to the RKC Rite of Passage. __________________ Training Log