wod 07162016

Incline Bench Press

Estimated 1RM: 160.16#

  • 5×45#x2
  • 5×95#
  • 2×115#
  • 1×135#
  • 2×145#
  • 2×155#
  • 1×150#x8

Back Squat

Estimated 1RM: 263.49#

  • 5×45#
  • 4×95#
  • 3×135#
  • 2×185#
  • 1×225#x2
  • 1×245#x2
  • 1×255#x3
  • 20×135#

Barbell Bent Over Row

Estimated 1RM: 164.31#

  • 8×45#
  • 6×95#
  • 5×135#
  • 4×145#x6

Notes:

Incline benches at 150 felt good. For 155, the first single was solid but the second was a near miss, so I dropped down to 150 to finish. Squats didn’t feel great, so I hit my targets but didnt go crazy near max. I dropped down to 135 and did a set of 20. When I used to lift often, I did 20 rep squats very often and it was a good supplement, so it works as a good finisher here. Barbell rows were fine as well.

Elbows feel a little sore after the workout, so I’ll be careful about pre-hab over the next week or two.

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