bench press wod 11072016

Bench Press (5/3/1)

  • 6×45#
  • 5×75#
  • 5×85#
  • 3×100#
  • 5×120#
  • 5×135#
  • 10×155#
  • 1×165#
  • 1×175#
  • 5×135#x2
  • 8×135#

Seated Military Press

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×100#
  • 5×115#x3

DB Flye

  • 8×35#x4

Tricep Pushdown

  • 5×25#
  • 5×35#
  • 8×57.5#x3

Hammer Curl

  • 8×40#x3


Solid workout. For the bench press, I hit an all time PR on my AMRAP set (10×155#). 165 and 175 both flew up pretty well. My first last set was supposed to be 120#, but I didn’t want to unload the bar then reload it, so I just dropped down to one plate for the last set. The seated press was close to a grind but I got the reps. The DB flye got bumped in weight and felt pretty good, so I will add more reps next week. I bumped the weight on the tricep work and they still felt fairly easy, but I am going to just add reps next week. The hammer curls felt strong too, so I will shoot for 10 reps next week.


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