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