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 - 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 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 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 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 1, Week 6 - Bench

10x133lb
5x177lb
2x199lb
210lb
221lb
232lb
243lb
5x265lb (PB - this was pretty damn tough, think I’ll aim for 270x3 next week and run triples for a while)

12x210lb (1 rep PB)

No metcon - joints grumbled during warmup for my planned metcon options and couldn’t come up with anything that inspired me and didn’t hurt. On the drive home thought of the 08 deadlift/ burpee WOD but dinner was ready so I’ll hit that up tomorrow. Sleep has been shocking the last few nights so just doing what I can at the moment.

Cycle 1, Week 4 - Bench

Bench Press
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
3fx120kg (265lb)

11x95kg (210lb)

With bench I cannot remember what my pre CF PB’s were. Will check through my online records and will just have to progress assuming what I can find is the best that I have done.

20 min AMRAP (Yes, that is a full 20 minutes!!)
5 thruster, 95lb
7 hang power cleans, 95lb
10 sumo deadlift high pulls, 95lb

12 rounds + 5/7/9 SDHP - 13 rounds in 20:02

Happy with the score and the movement throughout. With company I’m certain I could have been pushing 14 rounds - this was a pretty measured effort

Cycle 1, Week 3 - Bench

Bench
10x20kg
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
5x117.5kg

15x90kg

No metcon - catch up tomorrow

Cycle 1, Week 2 - Bench

Bench

5x20kg
5x40kg
5x60kg
3x80kg
2x90kg
100kg
110kg
5x112.5kg

13x90kg

Cycle 1, Week 1 - Bench

Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg

11x90kg (1 up from last week)

2 hours later

Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips

3:07 - benchmark time, not done this before

HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.

Cycle 1, Week 1 - Bench

Bench
10x60kg
5x80kg
3x90kg
2x100kg
1x110kg
5x110kg (243lb)

10x90kg (199lb)

CrossFit 3D WOD:

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg, 12 Pull Ups) and in the remaining time do max reps of 60kg Ground to Overhead Anyhow.

Rest 2 minutes.

Got 17/ 13/ 11 = 41 reps GTOH

Helen rounds were 2:36, 2:43, 2:56