Cycle 2, Week 5 - Bench Press

Been snowed in with a sick boy since Saturday. Seems like weather is easing a bit and JT is on the mend so hopefully get back on the horse frome here on.

Bench
10x20kg
5x40kg
5x60kg
Singles at 10kg increments from 70kg to 110kg
Singles at 5kg increments from 115kg to 130kg

9x236lb (10lb up from last week) - stick with this load till I get 12 then up another 10lb

Snuck in my planned metcon before heading home

5-1 thrusters, 155lb
1-5 muscle ups

5:17 (2:17 PB and this time took the bar from the floor instead of the rack. Sweet cluster to start each set)

Cycle 2, Week 4 - Press

Press

10x20kg
5x40kg
Singles at 5kg increments from 45kg to 75kg
4fx82.5kg (PB - 183lb)

10fx70kg (PB - 155lb)

No metcon

Cycle 2, Week 4 - Heavy Metcon

CFNEE wod from yesterday

8 min AMRAP

power cleans @ 75% of max squat clean
CTB pull ups

min 10 of each, otherwise just total score

Got 80 reps total, load used was 183. Did rounds of 5/5 all the way through

Cycle 2, Week 4 - Bench Press redux

Bench

10x20kg
5x40kg
3x60kg
Singles from 70 to 110kg
5 singles at 115kg with about 1:30 between reps

10x226lb

Next week will work up to a heavy single to potentiate the HR set which will be my focus for the next little while. Going forward my cut off will be 12 reps for the high rep set rather than the 15 I have been chasing to date. All part of a continuing experiment of one.

Cycle 2, Week 4 - Bench Press

Bench

5x60kg
5x80kg
2x100kg
105kg
110kg
115kg
120kg
1Fx127.5kg (282lb)

Distracted again before high rep set at 225lb which I attempted after class but wasn’t happening without another warm up which I couldn’t be bothered doing.

Moaning over, I have a question

My 5rm is 120kg, 3rm of 125kg and a 1rm likely to be somewhere about 135kg. Given that this addition to CFSB is to keep the press moving how much specialising or extra work is justified or recommended to keep it moving. Also, any suggestions on busting this apparent plateau? Only thing I can think of is to skip the ME for a while and prioritise the high rep set ...

Any thoughts or suggestions greatly appreciated

Cycle 2, Week 4 - Heavy Monday

Deads (2” lift, resets)

Pre class warm up
5x60kg
5x80kg
3x100kg
2x120kg
Singles at 10kg increments from 130kg to 180kg
Interrupted after loading work weight of 190kg on bar

Post class warm up
3x100kg
2x120kg
140kg
160kg
180kg
4fx190kg (PB 420lb) - will move up next week. Pretty certain i would have got this if i got to it first time round

Back squats
5x60kg
3x80kg
2x100kg
Singles at 120kg, 130kg, 140kg
5x152.5kg (PB 337lb) - wouldn’t swear to depth on these. By this stage there was noone about to spot and I was a little nervous to say the least. Will move up next week so long as I have a spot and can get depth verified)

Cycle 2, Week 3 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 75kg
5x81kg (179lb)

12Fx66kg (145lb - equal PB)

3rft
5 push press at 5rm press weight (179lb)
10 box jumps, 32”

3:37 - apart from 2 fails on last push press in round 3 this was unbroken - I do not know where the time went

Cycle 2, Week 3 - Metcon

CF.com mainpage WOD from last week

3rft
30 swings, 24kg
25 wall ball shots, 20lb
20 pull ups

11:01

Cycle 2, Week 3 - Rest Day Fun

Woke up this morning wondering how much I could lift with a squat clean thruster so decided to find out this afternoon

Worked up from 40kg (89lb) and worked up in 2.5kg (5.5lb) increments to 102.5kg (227lb). Only fail on the way up was first attempt at top load. Everything from 201lb was a PB

Failed twice at 105kg at about forehead level then decided to try just a squat clean at 110kg (243lb) and got it (PB by 11lb)

A half hearted fail at 115kg (254lb) before calling it a day

Happy with that!

Cycle 2, Week 3 - Bench Press

Bench press

10x20kg
5x60kg
2x70kg
Singles at 10kg increments from 80kg - 120kg
3x125kg (PB - 276lb)

11x226lb

Metcon 2 hours later

5rft
3 GTOH, 135lb
10 ball slams, 20lb

2:39 - high end metcon - liked that

Cycle 2, Week 3 - Heavy Monday

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Metcon

Empty house catch up WOD

15 min AMRAP
2 GTOH, 185lb
4 CTB pull ups
8 burpees (CTD and full extension vertical jump)

10 rounds in 14:42

Turned into an interval workout - needed about 15 secs after burpees before I could be sure of getting the OH without failure. However once I started each round they were almost unbroken with only a couple of breaths in between GTOH reps.

Fun WOD - thanks GD!

Cycle 2, Week 2 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 80kg
5x80kg (177lb)

12x66kg (145lb) PB by 1 rep

Planning to increment my heavy set by 1kg or 1.5kg a week and see if I can maintain progress with that. HR will stick with that load until I get to 15 reps then move up 10lb

Going to steal the BX GTOH, CTB and burpee AMRAP when I have the house to myself tomorrow

Cycle 2, Week 1 - Speed Deads - FAIL

Failed attempt at speed deads - could not for the life of me get my 85% load moving fast enough to qualify as speed work. Couldn’t bear another totally wasted day so did the CFNEE WOD before walking out the door

3rft
15 front squats, 40kg
15 push press, 40kg

2:59 - steady with only one break after completing the second round

Thinking at the moment about what to do going forward - getting ME and metcon in any one session is proving an issue at the moment.

Cycle 2, Week 1 - Metcon

JDG’s Tahoe WOD

10-8-6-4-2 power cleans, 185lb
2-4-6-8-10 HSPU’s

13:41 - not happy with this. No groove on HSPU’s - was finished the 4 power cleans at around 7 mins

Cycle 2, Week 2 - Bench Press

Bench Press
5x60kg
3x80kg
2x90kg
100kg
110kg
120kg
2Fx125kg (276lb)

11x100kg (221lb)

Going to hit a metcon tomorrow if it kills me. Interesting that my last sucessfull 5 was at 115kg and now I have missed a triple only 10kg higher. Not too much room to flip flop but I will keep pushing the high rep set and try and make ground there.

Cycle 2, Week 2 - Heavy Monday

Deadlift - 2” platform and reset

5x60kg
3x100kg
2x120kg
Singles from 130 to 180kg
5x185kg (408lb)

Back Squat
5x20kg
5x60kg
2x80kg
Singles from 90kg to 140kg
5x147.5kg (PB 326lb)

An hour later
10x120kg (265lb)

Cycle 2, Week 1 - Speed Deads

Speed deads

6x3x352lb (~80%)

Travelling for a course this weekend - gonna take some toys and see what i can get done in the carpark at lunchtime

Cycle 2, Week 1 - Metcon

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

7:42 - push press unbroken and pretty smooth, row done in 3:25.9 and then it all went sideways. Biggest chunk of HPC’s was 4 but lots of 3’s and 2’s. This portion of the WOD took 2:45 or so. Grip was stressed and pop was lacking - breathing actually started to recover during this portion.

Cycle 2, Week 1 - Bench Press

Bench Press
Warm up
10x20kg
5x60kg
singles at 10kg increments to 120kg
3x122.5kg (270lb)

10x102.5kg (226lb)

No metcon - will get something in tomorrow. Proving difficult to get lifting and metcon in reliably so I’m just going to have to do what I can when I can. Lifts have priority so long as I get two heavy metcons in and one longer and lighter WOD a week.

Cycle 2, Week 1 - Heavy Monday

Starting Cycle 2 - was curious to see where things were after 3 weeks of extremely spotty workouts in general and ME work in particular. Things haven’t slipped to far apparently

Deads up to 5x403lb off 2” lift with reset - these felt pretty darn good, probably could have started where I left off at 409 but happy to run from here. Keen to see if the second cycle of pulling off 2” helps break my 1rm drought. Thoughts on shifting to a 3” lift now versus waiting till a re-test at the end of this cycle?

Back squat up to 5x320lb - groove not quite as tight as it was at the back of last cycle but strength was fine. Just another few minutes to ramp up and I would have been golden.

Onwards and upwards