bench press wod 11152016

Bench Press (5/3/1)

  • 8×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 3×130#
  • 3×145#
  • 8×165#
  • 1×170#
  • 1×175#
  • 1×180#
  • 3×135#
  • 3×135#
  • 6×135#

DB Bench

  • 5×35#
  • 3×40#
  • 8×60#x4

DB Flye

  • 10×35#x4

Triceps Pushdown

  • 5×27.5#
  • 5×37.5#
  • 5×47.5#
  • 10×57.5#x3

Hammer Curl

  • 8×20#
  • 10×40#x3

Notes:

Lifting Tuesday through Saturday this week because I had to watch the Giants game last night. For bench today, I got a small PR on the 165# lift. I was shooting for 9 reps but don’t think a 9th rep was happening. I did 3 singles afterwards; the 180 lift is the heaviest single I’ve had since I started lifting again. My volume sets were supposed to be 130, but dropped to 1 plate instead. Considering that my neck and shoulder are really stiff and I couldn’t get them loose no matter what I tried, I’m happy with this.

The DB Bench was a little rough, but got through it. The flyes and the curls felt about right. The pushdowns felt a little easy. Overall, pretty happy with this workout. Looking forward to deadlifts tomorrow.

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