Another Tuesday on the Bench

So after 3 days at the box, what else is one to do but follow it up with a 4th?

Made it in for an 8:30 class with Coach Drea along with a whole mess of folks – Larry, Casey, Nicole, Sam, Bree, Ashley, and the young couple whose names I STILL haven’t managed to catch but are always very nice. The place was hopping (not like last night at 4:30, but still… hopping!). Bars and weight plates were all over the place. πŸ™‚

We started with an 800m run or 1,000m row (I’ll give you two guesses which one I did and the second one doesn’t count), then dove right into the work today…



  • 1Γ—5@85%
  • 1Γ—3@90%
  • 1Γ—1@95%
  • 1Γ—3@90%
  • 1Γ—5@85%

My one rep max is 335#, so I went fairly heavy today… 285#, 305#, 325#, and then for fun I tried 335# and decided it wasn’t worth it. πŸ™‚ Then I climbed back down the same ladder I went up.

I think when we test on deadlift for a new PR if I can figure out the switch grip, I’ll probably go up a little. πŸ™‚ Need to work on that over the next couple of weeks.

Bench Press

  • 1Γ—5@85%
  • 1Γ—3@90%
  • 1Γ—1@95%
  • 1Γ—3@90%
  • 1Γ—5@85%

I went a bit light on these today… 145#, 165#, 185#, and then back down. My one rep is 205#, so I only got to 90%, but there were a lot of folks today and I didn’t want to get in the way, so I kind of waited and did the Accessory Work after Deadlifts.

We have another two weeks in this strength cycle, so I’ll have at least three more opportunities to work on form before we do another round of going for a new PR. But I think I may be close to a body weight bench press, which would make me very happy. πŸ™‚

Abdominal/Accessory Work

20151110_0931013 rounds of 15 of each movement with 1-2 mins between sets.

  • Romanian Deadlifts (Straight leg)
  • Back Rack Lunge
  • GHD Sit-ups or Weighted sit-ups
  • Bent over barbell row

I did these with 75# on the bar. Because of my Gorilla body (long torso, short legs) I was able to reach all the way to put the bar on the floor each time, so the Romanian Deadlifts were fun. And I did a full set of GHD sit-ups today for the first time in a long time. I don’t have the lower back flexibility these days to reach the floor behind me, but I did ok.

Unfortunately I only took the time to get through one full round and then a half a round before I started my bench presses.

And I just ran out of time before I had to head back home to work…


I did see the 9:30 class trickle in… Elyse, Andy, and Chad were getting ready to go while everybody else was finishing up. But it was a good workout today.

Tomorrow is REST DAY! And I get to go see my favorite chiropractor… Caleb. So hopefully we can work out whatever is up with shoulders and my left leg. Getting old gracefully is not really a thing, is it? πŸ™‚

Have a great day folks! Good work!

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