OK GO!

Posts Tagged ‘BenchPress

Bench Press
Work up to a heavy set of three and then:

3 @ 40kg
3 @ 50kg
3 @ 60kg

21-15-9
Burpees
SDHP @ 25kg barbell
=  5:12
Pete = 6:03 Welcome back to GPP Pete!

Extras:
5 x Turkish Get-up e.s. @ 16kg KB
10 x OHS @ 35kg
1 x OHS @ 40kg (easy OHS, difficultly lowing the bar from snatch grip)
5 x Sotts Press @ 5kg DBs

30 x Flutter kick (one sec. count)
30 x Lying scissor kick
20 x Flutter kick (one sec. count)

Advertisements

Warm up
10 Push-ups
10 Sit-ups
15 Squats
x 3

Wendler 5-3-1
5 Bench press @ 40 kg
5 Bench press @ 45 kg
5 Bench press @ 50 kg

CF WOD
50 Ball slams
5 Clean & Jerks @ 40 kg
40 Ball slams
4 Clean & Jerks @ 45 kg
30 Ball slams
3 Clean & Jerks @ 50 kg
20 Ball slams
2 Clean & Jerks @ 55 kg
10 Ball slams
1 Clean & Jerk @ 60 kg
= 14:42

Cool down
1,000m row, under 20 spm, no foot straps, not timed.

Notes
The weight on the bench was heavier than prescribed, starting with 40 instead of finishing with it. 5 at 50kg was about as challenging as I’d like it to be without a spotter.

The C&J weight was scaled down from the main site prescription, but in the work gym, I was more than happy to have 60kg overhead with some confidence. Ball slams were a sub for rope climbs.

The week day fasting is no problem so long as I keep it paleo. The addition of sugar and/or free time on the weekends is a killer.

Warm up

Row 1,500m
Air squats, push-ups, 3s and 5s at the work weight for the WOD.

CF mainsite WOD

5 Back squats @ 55kg (Rx 102kg)
3 Bench press @ 40kg (Rx 80kg)
AMRAP in 12 min

= 13-14 rounds (lost count)

Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.

Workout

3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg

Warmup

Joint rotations
Skipping
Dynamic stretches

10 Push-ups
15 Squats
x3

Bench press:
5 @ 35 kg
5 @  40 kg
5 @ 40 kg

Workout

Bench press:
5  @ 40 kg
3 @ 45 kg
1 @ 50 kg
1 @ 52.5 kg

12 DB Bench press (15, 17.5, 20 kg)
3 Front lever tuck pulls
x 3 rounds
+ 12 DB Bench press @ 17.5 kg

Notes

Work has been furious, everyone around me has been getting sick, sleep has been patchy and I’ve had that ‘fighting a bug’ feeling for a few days so I’ve been taking it easy; all the while wanting to finish up this endless “Week 3”. Well it’s done.

Given the inordinate amount of rest interspersed throughout this ‘week’ I think I’ll skip the back-off week and start cycle two directly.

Workout

3 x 5 Bench press @ 30, 35, 35 kg
3 x 8 DB flies @ 10 kg

3 x 12 DB rows @ 15 kg
SS/w
3 x 12 Triceps cable pull-downs @ 88 (somethings)

50 CF sit-ups

Notes

Wow. Bench, tri pull-downs and flies. This is a different world. Weight on the bench sounded modest but felt right. I think I’ve done bench press maybe … three times in my life. Should be interesting to see progress on this one.

Food

  • 3 eggs in butter, 1 carrot
  • Strong latté
  • 1 cottage cheese & raspberry muffin
  • 4 squares 85% dark chocolate
  • Tuna & veggie salad + coconut milk
  • Sardines
  • Lasagne with a few chips, asparagus, corn and carrot @ Alex & Kaz’s
  • Tea x 2
  • Hot cocoa w cream

W
M

Workout:
Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg

Time:

0:21:41.5

So…
Hard to know what weight to use for the bench because I never do it … and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.

The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don’t think I’ve had a less enjoyable time in the gym. Ever.


September 2019
M T W T F S S
« Aug    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

Archives

Advertisements