[WotD] 5/3/1 Revisited

Getting back onto 5/3/1, as a counterpoint to the running that’s beginning to happen.

Starting off easy today, with the overhead press (with a nod to EFTS’ article on the subject).

Overhead Press:

Warmup: 1×10 @ 45 / 1×10 @ 65

Work: 1×5 @ 85 / 1×5 @ 95 / 1×5+1 @ 115 / 5×5 @ 95

Bent-Over Row: 1×10 @ 95

Stretching: Shoulders & Calves1

Going forward, based on the reps today, my calculated 1RM is 135; conveniently enough, 115 is, to a high degree of accuracy, pretty much the prescribed 85% of this figure

1 This was due to trying POSE/Chi running yesterday at lunch; two miles of that, for the first time, means that my calves are using more of my usual vocabulary than I’m used to hearing.


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