military press wod 11092016

Military Press (5/3/1)

  • 5×45#
  • 5×65#
  • 5×75#
  • 3×90#
  • 5×105#
  • 5×125#
  • 6×135#
  • 5×105#x3

Incline Bench

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×95#
  • 5×110#x3

Machine Lateral Raises

  • 8×35#
  • 12×65#x4

Machine Rear Delt Flyes

  • 8×40#
  • 8×85#x4

Machine Preacher Curls

  • 8×50#
  • 8×80#x4

Notes:

I PR’d the Military Press, but the last rep was such a grinder that I didn’t want to go for any joker sets. I felt fairly tired throughout the entire workout; with the election, I stayed up until 3am, so I think that contributed to the weak press. I also think doing overhead work on Monday wasn’t smart, so after this week, I will do this on Close Grip day. For the assistance work, I felt pretty decent. The last few reps of the last set of the lateral raises were tough, but otherwise it was good. I bumped the weight up a lot on the rear delt flyes and they felt pretty good. I will try to add reps next week. I added weight to the preachers and they felt good too, so adding reps there as well.

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military press wod 11022016

Military Press (5/3/1)

  • 5×45#
  • 5×75#
  • 3×90#
  • 5×115#
  • 3×130#
  • 3×145#
  • 5×115#

Behind the Neck Press

  • 5×45#
  • 3×65#
  • 10×75#x4

Machine Lateral Raise

  • 8×35#
  • 10×65#x4

Machine Rear Delt Flye

  • 10×25#
  • 10×65#x3

Preacher Machine

  • 10×30#
  • 10×60#
  • 10×70#x4

Notes:

Nice PR on the military press, so still making nice, steady progress on the military press. I didn’t do the jerks because I have a bit of stiffness in my wrist and shoulders and so I didn’t want to push it. The BTN presses felt good. The laterals and the rear delt flyes are ready to move up. The preacher machine was tough so I am going to sit there at my next workout.

military press wod 10262016

Military Press (5/3/1)

  • 8×45#
  • 5×60#
  • 5×75#
  • 3×90#
  • 3×105#
  • 3×120#
  • 5×135#
  • 5×105#

Muscle Jerk

  • 1×95#
  • 1×115#
  • 1×135#x8

Behind the Neck Press

  • 5×45#
  • 5×65#
  • 8×75#x4

Machine Lateral Raises

  • 8×50#
  • 10×65#x4

Machine Rear Delt Flyes

  • 10×20#
  • 12×55#x3

Machine Preacher Curls

  • 5×40#
  • 5×50#
  • 10×60#x4

Notes:

 

Keeping on rolling strong with the third solid workout of the week. The military press was a PR. When I dropped down for the drop set, my shoulders felt a little tight, so I stretched out a bit before doing the jerks. The 8 singles definitely feels a bit rougher than 3 singles.

The BTN presses felt rough, so I’ll keep the weight the same next week and see about getting extra reps. The lat raises felt pretty good, so I will either try to hit more reps or add weight next week. The rear delts felt a little rough at first but felt good towards the end, so I will bump up the weight next week but I need to spend more time warming up on that movement. The preachers were done on a different machine than usual and I think I like this one better, so I will keep using it moving forward; my arms are pumped like crazy! I will add reps to the preachers next week.

military press wod 10172016

Military Press (5/3/1)

  • 8×45#
  • 5×60#
  • 5×75#
  • 3×85#
  • 5×100#
  • 5×115#
  • 6×130#
  • 7×100#

Close Grip Bench Press

  • 8×45#
  • 5×65#
  • 3×95#
  • 1×115#
  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#

Behind the Neck Press

  • 12×45#
  • 12×65#x4

Machine Lateral Raise

  • 12×50#

Machine Rear Delt Flye

  • 8×55#x3

Preacher Machine Curls

  • 10×45#x4

Notes: the 6th rep of the 130# military press was a grinder. Regardless, that was a PR. The Close Grip Bench Press was a test for adding this lift in later this week. The 165# lift was an RPE of an 8 and so I didn’t push it since I didn’t have a spotter, and considering 5/3/1 encourages starting light, we’ll start there. The behind the neck presses were tough, so I am going to keep them there next workout. The lateral raises felt easy so I am going to bump the weight. The rear delt flyes felt good, so I will add reps. The curls also felt good, so I will add reps.

Overall, glad to be back in action.

military press deload wod 10102016

Military Press (5/3/1)

  • 5×45#
  • 5×60#
  • 5×75#
  • 5×95#

Jerk

  • 3×45#
  • 1×95#
  • 1×110#x3

Behind the Neck Press

  • 12×45#x4

Machine Lateral Raise

  • 12×35#x4

Machine Rear Delt Flye

  • 8×40#x4

Preacher Machine

  • 10×35#x4

Hammer Curl

  • 8×25#x3

Notes:

Nice and easy workout today. I finished it really quickly. Goal of this week is to take it easy and recover so I can get back to it full throttle next week, so off to a good start.