How Much Ya Bench?

Okay, this morning I can feel a little fatigue in my shoulders from that shoulder press work I did Monday night. Crawled out of bed by 7am today. Might as well get in those squats early. Warmed up with a quick 3:00 on the Air Dyne (1.47km).

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×185#
  • 5×195#
  • 5×205#

Those last two sets sucked! I couldn’t hold a breath in the hole after the first two reps. Wore a belt for the last 3 sets to help keep tight. That’s the 10 day of squatting. Didn’t feel the quad at all in this session, but I did feel something odd on the inside of my right knee as I descended on some of the reps. Did 15 minutes of stretching after I was done.

Got to CFi at about 6pm. Did Crossover Symmetry Activation and then a little warm-up workout.

2 Rounds

  • 500m Row
  • 50 DU

Got a new coated cable for my RPM rope so replaced the frayed bare wire one before heading to the gym. Wanted to try it out so came up with this. I didn’t attack the rower at all; just under a 2:00/500m pace I think. Finished in 5:29. Was a little worried the coated cable would be too slow for me but it felt pretty good. Had one miss in each set and it was after 48 in the second round.

No B.S. Bench Press

Test Day!

  • 10×45#
  • 8×115#
  • 5×155#
  • 3×185#
  • 1×215#
  • 1×240#
  • 1×260# (PR)
  • 1×265# (PR)
  • F @ 270#

Damn, I thought I had that last one. Got it pretty far up and thought for sure I was going to fight through it before stalling out. That’s a 15# PR though, probably 10 of which can be directly attributed to the 9 week program. My estimated max was 255# from a set not too long before we started. New cycle starts next week. 🙂

Weightlifting Wednesday

The plan is to make 7pm class on hump day all about weightlifting. Should be fun.

  • 5 Hang Muscle Snatch (45#)
  • 5 Snatch Press (45#)
  • 5 OHS (45#)
  • 2 Snatch High Pulls, 1 Snatch
    • 3 sets @ 75#
    • 3 sets @ 95#
    • 2 sets @ 115#
  • Snatch
    • 2×135#
    • 2×145#
    • 2×155#
    • 1×165#
    • 1×175#
    • 3x1x185#

I missed one at 145# before hitting it a second time. Catches were kind of shaky with some of the heavier weights, but the final one was locked in the best of them all. I think the Crossover Symmetry has really helped with my shoulder stability because I was able to manipulate the weight overhead for some good saves.


Felt like a quick row so went for 500m. Was killing it and then hit a wall with under 200m to go. Was able to hold on for a 0.3 second PR – 1:24.8!

The last two times I’d done 500 meter time trial it’s been an afterthought on the way out of the gym after a long session. Maybe I should try it fresh some time. 🙂