bench press wod 10242016

Bench Press (5/3/1)

  • 8×45#x2
  • 5×70#
  • 5×90#
  • 3×105#
  • 3×125#
  • 3×140#
  • 8×160#
  • 10×125#

Incline Bench Press

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×90#
  • 5×100#
  • 5×110#x3

DB Bench Press

  • 8×50#x4

DB Flye

  • 10×30#x4

Tricep Pushdown

  • 8×20#
  • 8×50#x3

Hammer Curl

  • 10×35#x3


Good workout today and a nice PR for the bench press. This puts my estimated 1RM over 200 pounds, which ain’t too shabby. I think I would have failed if I attempted a 9th rep, but the 8th felt good.

The strength assistance scheme in Beyond 5/3/1 is feeling pretty good as well. The incline benches feel good and are moving up.

For the DB bench, they felt good until the very last set and my lockout started struggling. I will try to add some reps next week. The flyes felt good too and I will aim for 12 reps next week. The tricep pushdowns didn’t give me a great squeeze in the triceps like they usually do, so I will try to add some reps next week and focus on the squeeze. The curls felt pretty good; I’ll try to get the 12 reps next week then move up to the 40s.



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