bench press wod 10192016

Bench Press (5/3/1)

  • 10×45#
  • 5×70#
  • 5×85#
  • 3×100#
  • 5×115#
  • 5×135#
  • 9×150#
  • 10×115#

Incline Bench Press

  • 8×45#
  • 5×80#
  • 5×95#
  • 5×105#x3

DB Bench Press

  • 10×40#x4

DB Flye

  • 8×30#x4

Triceps Pushdown

  • 8×22.5#
  • 8×32.5#
  • 12×42.5#x3

Hammer Curl

  • 8×35#x3


Felt good today. The bench press wasn’t an all time PR, but it was a rep PR. I am enjoying the “first last set” concept; it feels good to get extra work on the main lift. The incline presses felt good with the new loading scheme. DB Benches felt good; I will add weight next week. DB Flyes also felt good, so I think I will add reps. Tricep Pushdowns need more weight and the curls can use more reps.

Overall, feeling good. I am still sore from yesterday, but that’s all right.


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