No BS Bench

Morning garage workout.

Warm-up

• 500m Ski – 2:08.6
• Crossover Symmetry Activation

Strength

Bench Press

• 10×45#
• 5×95#
• 5×135#
• 5×165#
• 5×185#
• 5x5x195#
• MAX @ 195 -> 10 reps

No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.

It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.

Conditioning

Ski Erg
5 Rounds

• 500m at 2000m PR pace (<2:00)
• 30s Rest
• 100m very easy

I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.

Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.

Went to the 5:30 class at CFI.

Warm-up

• Bottom Squat Hold
• Shoulder Stretching
• Yoga

Weightlifting

Power Snatch

• 5×45#
• 5×95#
• 3×115#
• 3×135#
• 3×155#
• 3×165#

I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.

Conditioning

5 Rounds

• 10 Power Snatch (95#)
• 5 HSPU
• 1:30 Rest

I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.

Midline

• 20s Plank
• 10s Rest
• 20s Side Plank (L)
• 10s Rest
• 20s Side Plank (R)
• 10s Rest
• 20s V-ups
• 10s Rest
• 20s Plank Push-ups
• 10s Rest
• 20s Hollow Rocks
• 10s Rest
• 20s Plank
• 10s Rest
• 20s Side Plank (L)
• 10s Rest
• 20s Side Plank (R)
• 10s Rest
• MAX Plank – 2:57

I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.