wod 07182016

Deadlift

Estimated 1RM: 325.49#

  • 3×135#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×245#
  • 1×265#
  • 1×275#
  • 1×295# (alt grip)
  • 1×315#

Front Squat

Estimated 1RM: 170.49#

  • 5×45#
  • 3×95#
  • 1×135#
  • 1×165#x8

Close Grip Bench Press

Estimated 1RM: 160.16#

  • 8×45#x2
  • 5×95#
  • 1×135#
  • 1×155#x8

Dumbell Bench Press (palms at 45 degrees)

  • 18×45#
  • 12×45#

Leg Press

  • 8×45#
  • 8×135#
  • 8×225#
  • 8×315#
  • 8×405#
  • 8×495#

Notes:

Hit the target on my deadlift. I did double overhand until the 295# lift, where I switched to alternating my grip. The 315 lift was a grind but got it after sticking with it. The front squats didn’t really feel too good; the rack I was using them in didnt really line up with my shoulders too well. I haven’t done close grip benches, so gave those a go today.

Since I didnt go heavy on volume for deads and front squats and CGBP both came out fairly light, I added some extra volume. I repped dumbell benches for two sets to failure and then did some leg presses really fast. I loaded the press, did my set, loaded the press, did my next set, etc with no rest so I was gassed at the end of the leg presses.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s