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Post by TM79 on Sept 10, 2015 10:27:00 GMT
Bench 10x45, 5x135, 3x185 3(3x210)
Rows 3(3x195)
Assistance: 4 Rounds, Not for Time: 5 Bench Press, 135 lbs 5 Rows, 115 lbs 5 Ring Dips 5 Strict Pull-ups
Time: 26:30
Comments: Woke up a little early this morning so I decided to try and get Bench done. Weight was 85%. Bench: Felt pretty strong on these. Nice sets. Rows: Kind've stupid doing this much weight on rows. My back is way too vertical because I don't want to screw it up. Reps were decent though. Took out SLDLs at the end of assistance. I hope (or maybe dream) to do Deadlifts this evening, so I didn't want to wear out my back quite yet. Believe me, I'll be doing plenty of core work at work today. Have a good one.
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Post by jaysun on Sept 10, 2015 16:38:42 GMT
Bench 10x45, 5x135, 3x185 3(3x210) Rows 3(3x195) Assistance: 4 Rounds, Not for Time: 5 Bench Press, 135 lbs 5 Rows, 115 lbs 5 Ring Dips 5 Strict Pull-ups Time: 26:30 Comments: Woke up a little early this morning so I decided to try and get Bench done. Weight was 85%. Bench: Felt pretty strong on these. Nice sets. Rows: Kind've stupid doing this much weight on rows. My back is way too vertical because I don't want to screw it up. Reps were decent though. Took out SLDLs at the end of assistance. I hope (or maybe dream) to do Deadlifts this evening, so I didn't want to wear out my back quite yet. Believe me, I'll be doing plenty of core work at work today. Have a good one. Nice job! Yeah, rows can get hard on the back the heavier they get. Got OHP later.
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Post by TM79 on Sept 10, 2015 17:31:42 GMT
Thanks. I'd like to weld something together that would fit into my rack and come up at an angle so that I could rest my chest on it to do rows.
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Post by jaysun on Sept 10, 2015 20:44:16 GMT
WU: 2' of single unders (280) then, 3rft: 10 squats,10 four count flutter kicks TT=2'13"
Clean&Press: 75*5 95*3 105*2 115*1 120amap(11) Rows: 75*5 95*5 105*5 115*5 120*5 TT=6'27" Rows were super sets after OHP. The short week made me have to double up but, do it in a timely manner. I don't think the Rows affected my OHP.
Conditioning: 16' AMRAP: 4 chins,4 squats,4push ups,4 leg lifts TR=20 I did this about two weeks ago and only got 16 rounds. Hope everyone had a great day.
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Post by TM79 on Sept 10, 2015 21:51:09 GMT
WU: 2' of single unders (280) then, 3rft: 10 squats,10 four count flutter kicks TT=2'13" Clean&Press: 75*5 95*3 105*2 115*1 120amap(11) Rows: 75*5 95*5 105*5 115*5 120*5 TT=6'27" Rows were super sets after OHP. The short week made me have to double up but, do it in a timely manner. I don't think the Rows affected my OHP. Conditioning: 16' AMRAP: 4 chins,4 squats,4push ups,4 leg lifts TR=20 I did this about two weeks ago and only got 16 rounds. Hope everyone had a great day. Nice work on all of the above. I'm assuming you meant C&P when you said OHP. That's good that supersetting the rows didn't screw up your C&P's. That's why I do the rows after bench. Also, glad to see somebody else doubling up. Ha ha.
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Post by jaysun on Sept 10, 2015 21:55:39 GMT
WU: 2' of single unders (280) then, 3rft: 10 squats,10 four count flutter kicks TT=2'13" Clean&Press: 75*5 95*3 105*2 115*1 120amap(11) Rows: 75*5 95*5 105*5 115*5 120*5 TT=6'27" Rows were super sets after OHP. The short week made me have to double up but, do it in a timely manner. I don't think the Rows affected my OHP. Conditioning: 16' AMRAP: 4 chins,4 squats,4push ups,4 leg lifts TR=20 I did this about two weeks ago and only got 16 rounds. Hope everyone had a great day. Nice work on all of the above. I'm assuming you meant C&P when you said OHP. That's good that supersetting the rows didn't screw up your C&P's. That's why I do the rows after bench. Also, glad to see somebody else doubling up. Ha ha. Yes C&P and thanks. IDK, maybe the supersets messed me up. I'm happy with 11. The rep "standard" for this wave is 8 so my working max is going up at least 5# and maybe 10.
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Post by TM79 on Sept 10, 2015 22:47:19 GMT
Evening: Deadlifts 5x285, 3x315, 3x335 3(3x355)
Assistance: 4 Rounds, Not for Time: 5 Deadlifts, 210 lbs 5 Power Cleans, 95 lbs 15 V-ups
Time: 21:40
Conditioning: Worked hard today
Deadlifts: These sucked. Plain and simple. This has been the hardest week yet at my job. What a perfect week to go heavy on all of my lifts… I was originally thinking about doing a metcon and had written an interesting one, but decided not to. I'm just plain beat and probably have an 11 hour day tomorrow. Have a good night.
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Post by TM79 on Sept 10, 2015 22:49:39 GMT
Not a thing wrong with 11 reps at that weight. Glad to hear that you're working max is going up.
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Post by jaysun on Sept 11, 2015 1:58:09 GMT
Evening: Deadlifts 5x285, 3x315, 3x335 3(3x355) Assistance: 4 Rounds, Not for Time: 5 Deadlifts, 210 lbs 5 Power Cleans, 95 lbs 15 V-ups Time: 21:40 Conditioning: Worked hard today Deadlifts: These sucked. Plain and simple. This has been the hardest week yet at my job. What a perfect week to go heavy on all of my lifts… I was originally thinking about doing a metcon and had written an interesting one, but decided not to. I'm just plain beat and probably have an 11 hour day tomorrow. Have a good night. That is heavy. Nice work. Don't work too hard tomorrow.
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