Lifting for 10-30-9
- 5/3/1 – Cycle III
5-rep Week
Shoulder Press Day
BB Shoulder Press:
5 @ 45 lbs
5 @ 75 lbs
5 @ 90 lbs
4 @ 100 lbs
Alternating Sets
BB Shoulder Press:
5×10 @ 65 lbs
Pull-ups:
7, 7, 7, 6, 6 @ BW lbs
Alternating Sets
DB Bench:
6, 6 @ 50 lbs
DB Row:
6, 6 @ 50 lbs
I had an urge to kick my own ass. So I did.
Missed a rep on my top set. I don’t want to overthink my course of action. I think next cycle I’ll scale back 5 lbs to 95 and go from there. I should hit my target reps in my successive weeks.
Nanowrimo starts tomorrow night.
Well, I don’t do that many sets, but at age 75, I still do 30-36 reps (three sets) on eight different strength machines (challenging weight range), following a 30 minute run/walk. So, not too bad. RYN: Thanks for the “aye,” laddie!
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