Bench is Taking Off

My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.


3:00 Airdyne

Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 3×240
  • 3×245
  • 3×245
  • 3×250
  • 3×255
  • 1×270
  • 1×280

The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!


  • 10/10 DB Tricep Kickbacks (10#)
  • 10 Barbell Curls (45#)
  • 10/10 DB Tricep Kickbacks (15#)
  • 10 Barbell Curls (55#)
  • 3 Sets
    • 10/10 DB Tricep Kickbacks (25#)
    • 10 Barbell Curls (65#)

Those working sets were tough!

Year of the Engine – Rocket Race

10 Rounds

  • 1:30 Airdyne
  • 1:30 Rest

Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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