bench press wod 10062016

Bench Press (5/3/1)

  • 8×45#x2
  • 5×75#
  • 5×85#
  • 3×105#
  • 5×135#
  • 3×145#
  • 6×165#

Incline Bench Press

  • 5×45#
  • 3×95#
  • 5×115#x5

DB Bench Press

  • 10×40#x4

DB Flye

  • 8×30#x4

Pec Deck Flye

  • 8×40#
  • 8×70#
  • 8×100#x3

Skull Crushers

  • 8×40#
  • 8×45#
  • 8×55#x3

Tricep Pushdown w/ Added ROM

  • 8×20#
  • 8×25#x4


All time PR on bench, which is pretty good because I’m essentially on a cutting diet. Incline Benches felt good, too. DB Benches added some reps. I added weight to both flyes and this made them tougher; I’ll keep the same weight next session. Skull crushers are sticking at 55# until I can do them in a way that doesnt bug my elbow (though I may just toss them). For the tricep pushdowns, I tried the tip in this video. We’ll see how that goes.

In other news, I’m coming down with a cold. I am happy I was still able to put in a good workout. I also didn’t get much sleep last night (didn’t get back from Queens until 1:30am or so).

I’m also going to categorize my logs according to what the daily big lift is so it is easier for me to go back and find workouts.



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