wod 09292016

Bench Press (5/3/1)

  • 8×45#
  • 5×70#
  • 5×85#
  • 3×105#
  • 3×120#
  • 3×135#
  • 6×155#

Incline Bench Press

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×110#x5

Dumbbell Bench Press

  • 8×40#x4

Dumbbell Flye

  • 8×25#x4

Pec Deck Flye

  • 8×50#
  • 8×85#x3

Skull Crushers 

  • 8×45#
  • 8×55#x3

Triceps Pushdown

  • 8×22.5#
  • 8×32.5#
  • 12×42.5#x4


The bench press was a rep PR, but not an all time. The inclines felt fairly easy. For the dumbbell benches, I paused at the bottom for a one count before pressing. For the flyes (both kinds), I focused hard on the stretch at the bottom so I could really feel it in my pecs. Skull crushers were good, but I didn’t go heavier just to be safe on my elbow. Pushdowns felt good; went with higher reps than I have done them with. Overall, solid work.


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