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Tag Archives: Bench

1RM TEST WEEK. Next cycle starts 6/16/2014.

6/9/14
– squat 1RM = 365# , 375# = Fail… probably could have hit 370, didn’t test
(PR)

10 rounds
– row 250 m
– rest 1 min
= 54, 53, 55, 56, 56, 54, 55, 53, 54, 54

6/10/14
Snatch 1RM = 185#, failed 195 x 3
C&J 1RM = 265# (PR + 20)
NOTE: on 4/26/14 =195# (current PR), failed 205# x 3
(snatch / C&J) =~ 70-73%

6/12/14
DL 1RM = 425# (PR)
Bench 1RM = 265# (PR)

100 box jumps (26″) for time
= 3:42

6/13/14
F Squat = 295#… fail at 305. Didn’t warm up properly

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6/17/13
A- Squat:
– 5 x 175#
– 4 x 225
– 3 x 275
– 2 x 295
1 x 315, 335, 365 (PR + 30)

B- weighted PU
=> 75#

C- max reps squat @85% (315#) = 3

D- 1 min pullups =~ 50
rest 2 min
1 min strict HSPU = 22
rest 2 min
1 min kipping HSPU = 8
rest 2 min
1 min dips = 41

6/18/13
A- 3min – max reps 2x under
= 300 (150 unbroken, then sets of 20-25)
B- work to 1RM on bench = 245#
C- 8x row (for meters) 30 sec, rest 2:30
= all b/w 140-145m
* was on a crappy rower at work–didn’t feel like the resistance was right… was aiming for 165-170m all rounds

6/19/13
A- L-Sit x Max = 0:13
Rest exactly 60 seconds
L-Sit x Max = 0:12
Rest exactly 60 seconds
60 seconds of Toes to Bar = 27

B- 2x
60 seconds of Muscle-Ups
Rest exactly 60 seconds = 8/0 (mental)

C- For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell = DNF… gonna redo

6/24/13
A- 5x (or fewer)
Front Squat x 1 rep
Rest as needed
= 225#, 245, 265, 285, NA

B- 6x Power Snatch from Mid-Thigh x 6 reps
(continuous reps); Rest as needed
= 95#, 105, 115, 125, 125, 125 (5 reps)

C- Squat
– 5 – 65-70% (235#)
– 3 – 75-80% (275#)
– 1 – 85-90% (315#)
Rest 2-3 minutes between sets.

D. Squat @ 2 min (for 10 min)
275# x 5 reps
= 5, 5, 3 — dead legs, DNF last 2 sets

6/25/13
A- 3x / untimed
– MU 4-6
– Nose to wall HS hold (45-60 sec)
– Strict T2B (@2110) x 8

B- Jerk (rest / needed)
3 – 135#
2 – 160
2 – 180
1 – 200, 215, 215, 215

C- 3 x push press – 4-5 reps
= 175#, 185, 185 (last set reps were poor form)

D- Dips x max (3 sets)
= 25, 20, ~12

6/26/13
A – Front Squat (rest 2-3 min)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 265

B- 5x (Hang Clean + Clean)
– Rest as needed
= 185#, 205, 215, 215, 215

C- 3x (Clean Pulls x 1.1.1)
– Rest as needed
= 235# x 3

D- 3 rounds / time
– 15 LH KBS (35#)
– 15 RH KBS (35#)
– 20 Chest-to-Bar Pull-Ups = 5:58

6/28/13
A- 10 min OTM
hang snatch x 1 (working on form)
115# x 3
135# x 3
155# x 4

B- 10 min OTM
clean and jerk x 1 (working on form)
140# x 3
165# x 3
190# x 4

C- Squat @ 3 min
5 – 235
3 – 275
1 – 315

4/22/13
A- 2 rnds / untimed
– 10 T2B
– 30 2x under
– 2 TGU (53#) / arm

B- 6 rnds
– 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
– snatch grip push press x 4 (= 135#, 155, 165, 165)
– rest 1-2 min
– weighted pullups x max (25#); (= 6,5,6,6)
– rest ~30 sec
– plank 45 sec
– rest 1 min

B- 2x
– HSPU x max (13,11)
– rest 3 min b/w

C- 10 min amrap
– 5 strict pullups
– 20 HR pushups
– 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
– 10 over box jumps
– 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
– 2 DL (275#)
– 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
– on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min

4/15/13
A- 15 min work to heavy push-press 3RM
up to #215

B- “MOFO”
– strict pullups (x5)
– strict press (x 5, @115#)

C- Squat, 2min b/w sets:
5 x 80% (250#)
1 x 85% (265)
3 x 80% (250)
3 x 80% (250)
3 x 85% (265)
2 x 90% (280)
5 x 75% (235) x 3 sets

4/16/13
A- 15 min, work on jerk
= up to 175# x 3 (multiple sets)

C- 3 rnds on 2 min
weighted pullup x 3 (=25#, 35, 35)

D- 12 min AMRAP
– 5 man makers (40#)
– 10 C2B pullups
– 15 KB snatch (35#) = 4 rounds

4/17/13
A – 2 rnds, untimed
12 dips
30 sec planche-hold
50 2x under

B- power clean @ 70@ (155#)
3 x 2.2.2.2 (rest ~3 min b/w)

C – clean pull @ 110% (245#)
3 x 1.1.1.1 (rest ~3 min b/w)

D – 30 burpees / 30 T2B

4/18/13
rest

4/19/13
A- 2 rnds- double unders, planche-hold, HSPU
B- 20 min work on snatch technique
C- 20 min OTM:
– Odd: 3x power snatch -115#
– Even: 30 sec row (total= 107 cal)
D- Bench: (based on 1RM of 250# -guess)
– on 2min
5 x 150#
3 x 185
1 x 210
3 x 195
3 x 210
2 x 225
7 x 135

4/1/13
A – skills: kipping HSPU, 2x unders, planche hold

B – Find max F.squat = up to 260#

C – “MoFo” – on minute
– Bench @ 165# x 5
– strict pullups x 5
– F.squat @ 205# x5

4/2/13
A – 5 rnds on 2 min
– Hang Clean + Clean + F.squat + Jerk
(155#, 155, 175, 175, 175)

B – 3 rnds
6 OHS (95#)
6 OHS (115#)
6 OHS (135#)
rest 2 min = 9:17

4/3/13
A- run 5k w/ dog
B-
50 KB swings (53#)
25 burpees
40 KB swings
20 burpees
30 KB swings
15 burpees
20 KB swings
10 burpees
10 KB swings
5 burpees = 13:09

4/5/13
A- 3 rnds skills: GHD, HSPU w/ kip, 2x unders
B- Open WOD 13.5 = 77 (kept slipping off bar on pullups)
C- 5 x 3 (90 KG) 1-1/4 Squats

4/6/13
A-
20 min work on squat-C&J
ended w/ 6 sets on min of 1rep squat-clean % ~90%
B- mobility

1/28/13
row 500m x 3; 2 min rest b/w attempts
= 1:41, 1:47, 1:52
5 rounds:
– 7 DL (225#)
– 30 squats
– 7 HSPU = 11:45

1/29/13
5 pairs, on 2:30
-snatch (1 high hang, 1 hang) = 135#, 135, 155, 155, 165-f, 155
-bench press (5 reps) = 135, 155 x 4

1/31/13
15 min AMRAP
– 3 HSPU
-10 KB snatch (35#) L & R
-7 burpee pull ups
= 6 rounds, 3 burpee pull ups
Post: core work

2/1/13
yoga

2/2/13
5 mi run w/ dog

8/13/12
15 min on minute
-3 jerks (working up on weight for score)
-20 double unders
max = 165#, 4 missed rounds / minutes
post:
-handstand work: 10 min

8/14/12
chipper:
-30 pullups
-30 plate ground to OH (45#)
-30 lunges w/ plate OH (45#)
-30 dips
-30 push press (95#)
-75 m broad jumps = 10:18
post:
-bench: 135# 3×5

8/15/12
14 rounds on 2 min:
-20 double unders
-squat clean:
x 3- 135#, 155,155,165,165,175,175,185
x 2- 185,185,185,185,185,185

8/16/12
REST DAY

8/17-18/12
lazy

8/20/12
50-35-20
-wallball (14#) -gym only has 14# med balls
-pull ups
-double unders = 11:03
post:
bench- round 1: 5 x 95#, 5×135, 3×165
round 2: 5 x 95, 5×135, 3×165
round 3: 5 x 135, 3 x 165

8/21/12
–feel like I did something before this but can’t remember
3 mi run & KB work

8/22/12
8-7-…-2-1
-squat clean (155#)
-30 double unders = 14 min (toooo slow)

8/23/12
yoga

8/24/12
2 rounds:
– 20 Toe to bar
– 40 box jumps (24″)
– run 400m = 7:39
post:
squat- 3×5 @ 225#, 245#, 245#

7/24/12
10-9-…-2-1
-hang power snatch (95#)
-front squat (95#) = 12:50

7/25/12
4 rnds:
-20 pistols
-20 walking OH-lunges (45#)
* on ~ 1-2 min
then
3 x 10 1 arm DB Clean (70#)

7/26/12
10 min AMRAP
-10 SDHP (55#)
-10 box jumps (30″)
-10 sit ups = 9 rounds flat
then:
bench: 5×5 (165#)
press 3×5 (115#)

6/18/12-6/24/12
do not remember logs, 3x WOD

6/25/12
22 min:
odd min-1 power squat clean (165 x 5, 185 x 6)
even min-10 box jumps (36″)
then-4×5 bench press (155, 175×3)
post-3 rnd
-15 GHD
-10 T2B
-30 sec plank

6/26/12
hang snatch (12 min)-work to heaviest set of 3
145#, 155# = fail
then- 5 rnd
-10 push press (80#)
-10m handstand walk
~200m suicide spint = 15:13

7/2/12
row 500m (moderate pace) = 1:51, 1:52, 1:55
*2 min b/w rows
then-
C&J(135#) – 9 reps (50 sec)
death by C&J = 6
PM-core work

7/3/12
7 rnds:
-10 push press (115#)
-10 pullups = 6:35
Immediately following:
-10 min find 1RM press (125#)
-10 min find 1RM push-press (185#) -might have gone higher
-5×3 Jerk (135#)

7/5/12
21-15-9
hang squat snatch (95#)
pullups =~ 7:30 (I think)
post:
squat: (225#) x 5,5,5

7/10/12
power squat clean 10 x 3 on 2 min
135#, 155# 165# x 8

7/11
?
7/13/12
10 rounds:
-10 DL (135#)
-10 pushups = 6:09
post-snatch skill work

6/4/12
3 rounds:
30 wall ball
20 KtE
10 C&J (135#) = 14:02
post-
-60 GTE
-5 min core work
then ??

6/7/12
3 rnds:
-50 2x under
-40 situps
-30 KB cleans (25#)
-20 pullups
-10 HSPU = 12:05
rest 5 min
2 rnds:
-run 800m
-15 DL (245#) = 13 min
post: bench – 165# 4×5

6/10/12
3 mi run

6/11/12
power squat clean x 3: 135#, 145, 155, 175 x 7
then 3 rounds:
-15 good mornings
-50′ walking lunge w/ OH plate (45#)
-15 KTE
-50′ walking lunge w/ OH plate (45#)

6/15/12
muscle snatch- 6×8 – 45# x 3, 55# x 4, 65# x 1
snatch grip push-press: 6×5 – 95#
snatch: 6×2- 135#
then- 15 min ladder (1/1, 2/2 …)
-power clean (185#)
-HSPU = 7/7 + 1 clean
post:
3 rnds
-15 GHD
-10 T2B