Tag: Bench Press

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.

Strength

Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.

Accessory

4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.

Conditioning

8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.

Warm-up

Did 1,500m on the Ski Erg in 6:57.5.

Weightlifting

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.

Midline

4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

  • Crossover Symmetry Activation
  • 3x10x210# Reverse Hyper
  • Bottom Squat Hold
  • Stretching

XWOD

  • 5-5-5-5-5 Bench Press
  • 2-1-2-1-2 HSPU
    • 2s: Kipping HSPU
    • 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Snatches (95/65)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#

XWOD

  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/

Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Back to 9

Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×222.5# (PR)

Accessory

5 Sets

  • 10 Reverse Hypers (210#)
  • 10 Weighted GHD Sit-ups (10# MB)

Conditioning

Rowing Kalsu

  • 100 calorie Row
  • At 1:00 and EMOM perform 5 burpees (lateral) over the rower

Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

  • Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

  • 1:00 Wall Balls (20# MB, 10′ target)
  • 1:00 Ball Slams (25#)
  • 1:00 Burpees
  • 1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.

Week 5 of the Attack

Feeling pretty good. In for Super Sunday at noon. Started with Crossover Symmetry Activation and some other stretching.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×180#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#

I was only planning on making 5# jumps in the 5 work sets, but it was feeling really good.

10:00 EMOM

  • 5 Muscle/Power Snatch (75#)
  • 5 C2B Pull-ups

Wow, much harder than I expected. Had to break up the pull-ups a little in the last few sets. Grip was getting fried from the snatches, while I held the hook grip throughout the reps.

3 Rounds

  • 2:00 AMRAP
    • 5 Deadlifts (205#)
    • 5 T2B
  • Rest 2:00

I got 4+5, 4+6, and 4+6. Chalked up after the first AMRAP and it made a huge different on my T2B, where I usually start slipping off the bar. I guess I’ll have to start using chalk!

Thruster Attack (week 5)

3 Rounds

  • 4:00 Tabata
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 Rest

Same weight at last week and same amount of work time, but a change from 4×3:00 and 1:30 less of total rest time. I got 8 every round and 10 on the last round.

Did Crossover Symmetry Iron Scap before leaving the gym. Getting on a plane to Park City, Utah tomorrow morning and plan to get to a box there a few times.

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

  • 1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×275#
  • 5×285#

Felt pretty good.

Bench Press

  • 10×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×235#
  • 1×245# (PR)
  • 1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

  • 1,000m Row
  • 4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

  • GHD Sit-ups
  • Back Extensions

Not for time. Just to get in some extra work.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

  • CS Activation (at home)
  • Shoulder Stretching
  • Arm Circles

Strength

Bench Press

  • 10×45#
  • 3×95#
  • 3×95# wide grip
  • 3×95# close grip
  • Speed Bench w/30-35s rest
    • 3x3x135# wide grip
    • 2x3x135#
    • 3x3x135# close grip
  • 8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

  • 20 C2B Pull-ups
  • 30 American KBS (53# KB)
  • 40 SDHP (53# KB)
  • 50 DB Push Presses (35# DBs)
  • 20 C2D Push-ups
  • 30 American KBS
  • 500m Run
  • 20 Burpees
  • 30 V-ups
  • 15 Ring Dips
  • 50 DU
  • 20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

  • Snatch Deadlifts
  • Muscle Snatches
  • Snatch Presses

5:00 EMOM

  • 135# Snatch w/ 3s pause in the hole
  • 2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

  • 2×145#
  • F-1×155#
  • 1×165#
  • 1×175#
  • 3x1x155#
  • 1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.