c4w1

5/3/1

Diterbitkan pada Saturday, 9 August 2014 Pukul 0.50

5/3/1 – c4w1 – Deadlift. Deadlift: 5×115 + 5×135 + 3×165 + 5×180 + 5×205 + 7×230 (276.04 1RM) BBB Squat 50%: 5×95 + 3×115 + 5x10x135. DB Row: 10×35 + 10×40 + 10×45. Chinup: 2. Lat Pulldown: 8×42.5 + 2x8x35.

C4w1 Paused Bench

Diterbitkan pada Friday, 18 July 2014 Pukul 8.28

c4w1 paused bench. Bench 175 x4 x2 195 x3 225 x4 x4 paused. Spoto press 195 x5 x2. OHP 135 x7 x2. Front raises. Triceps pushdowns. Smith machine press. I'm thinking I should focus on rep work more and lower the 

5/3/1

Diterbitkan pada Friday, 8 August 2014 Pukul 2.40

Weight: 184lbs Bench: 5x65 + 5x75+ 3x95 + 5x100 + 5x115 + 13x130 (195.08 1RM) BBB Press 50%: 3x10x55 Dips: 5xBW + 5xBW+5 + 5xBW+15 DB Bench: 3x8x35lb DB Fly: 10x10 + 10x15 + 10x20 Pushups: 11/8/8/6 

C4w1: Talking 'bout My Tech Integration…

Diterbitkan pada Friday, 9 May 2014 Pukul 7.57

So where am I on this tech integration… I would like to think that I am right up there with using it seamlessly in my classroom… My classes begin and start with our Learning Management System Haiku – where daily lessons 

Ponaexali_tyt: 5/3/1

Diterbitkan pada Saturday, 21 June 2014 Pukul 3.38

5/3/1 - c4w1 - становая тяга. Собирался сегодня срулить с работы пораньше, чтобы потренироваться вволю и спокойно вернуться домой к шести вечера - смотреть футбол. Но, увы, пришлось задержаться на 

5/3/1

Diterbitkan pada Wednesday, 6 August 2014 Pukul 0.51

Press: 5x30 + 5x40 + 3x50 + 5x50 + 5x60 + 5x70 (78.76 1RM) Squat: 5x105 + 5x135 + 3x165 + 5x180+ 5x205 + 7x230 (276.04 1RM) Dips: 5xBW + 4xBW+5 + 4xBW+10 Chinups: 4 Hillsprints: 5x40yard.

C4w1 Rep Deadlift

Diterbitkan pada Monday, 21 July 2014 Pukul 8.43

c4w1 rep deadlift. Deadlift 225 x5 275 x3 315 x3 365 x1 405 x1 445 x6 x3. Felt pretty good today. Plenty of recovery. Bar speed was decent. Remember- smooth = efficient = fast. Bent over rows 225 x 10 x 2 strict form

Ponaexali_tyt: 5/3/1

Diterbitkan pada Tuesday, 17 June 2014 Pukul 1.48

5/3/1 - c4w1 - приседания. Начался новый четвертый (в этой реинкарнации) цикл программы 5/3/1. Прошлую неделю усиленно отдыхал и разгружался, даже в пятницу на тренировку не пошел. Думал, что 

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