Lifting: 5/3/1C w1 - bench Workout
Warmup:
100 KB swings -- 20 @ 55#, 80 @ 16kg
Bench:
Warmup sets: 5 x 55#, 5 x 70#, 3 x 80#
Working sets: 5 x 90#, 5 x 100#, 5+ x 115# (11 reps)
Put everything into the last set. Lifted a theoretical 1RM of 153#, a new high.
Then
5 x 10 @ 70#
Cash out: 100 one-arm KB swings @ 16kg, then 100 KB swings @ 55#
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