45° Hypers – 3×10
GHR – 3×10
Leg Extensions – 80x3x10
Leg Press Calf Raise – 210x3x20
Pulldown Abs – 90×60
This completes my deload and fourth wave on the 5/3/1 program. I have one more wave before NASA Natural Nationals in January. I feel like I really have my bench press training dialed in now. I have been contemplating whether to add a secondary deadlift movement on my deadlift days. I was talking to Jason Venn in they gym tonight and he has had good results with Romanian deadlifts. Since Romanian deadlifts help strengthen the deadlift lockout, I will probably start doing them on my deadlift days.
The 5/3/1 program is working great and I look forward to continued success in 2009.

Post Author: Phillip Wylie

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