I hate going to the gym by myself, but I did a couple of hours ago... I told my cousin Geoff last night, who lives out in Arizona, that I started blogging again and he was pumped to just follow my programming. Haha if you beat my times, I had an off day today, so that's my excuse Geoff.
PART I.
Bench Presses
5/115#, 5/135#, 3/165#, 5/205#, 3/235#, 1+/260# (without a spot, I only felt comfortable doing 1/260#)
PART II.
Two quick met-cons:
7minute AMRAP (as many rounds as possible)
7 Decline Bench Presses @ 155#
7 Box Jumps
I did 7 Rounds flat
Rest 5 minutes
3 Rounds
15 HRPU (hand-release push-ups)
10 Power Cleans @ 75#
5 Burpees
finished in 4mins 30sec
PART III.
Snatches
5/65#, 5/65#, 3/80#, 5/100#
PART IV.
I cashed out with:
1600m row (recovery pace)
AMAP T2B (toe-to-bar)
AMAP Dips
Notes
- PART I: I hate to dump weight & it makes me look foolish for not asking for a spot. I think I'm just going to repeat the same percentages for bench presses for the next cycle of 5/3/1.
- PART II: Have a feeling Geoff is going to destroy my numbers haha. I felt strong on my box jumps and surprisingly, 155# was challenging on decline. I felt funny doing power cleans afterwards and going into burpees after that definitely got my legs sluggish.
- PART III: I had to start with #65 for the snatches because that's the lowest w/bumpers my gym has. I originally programmed for 6 sets and was going to 5/3/1 this, but was too smoked after 5/100#. My lower back and right shoulder said, "no mas."
- PART IV: Row felt good and went on a good, slow pace. Finished under 7mins 20sec. For T2B, ended up doing 12. My right shoulder felt a little funny and didn't want to push it. Lastly, banged out 20 dips.
- I made myself lasagna and it was waiting for me in the over when I got back from the gym. I think I may have to go for another session later this evening haha.
Part I: 5/95#, 5/115#, 3/135#, 5/155#, 5/165, 3/170#
ReplyDelete** I haven't benched in over 3 weeks. I switched over from wide to close grip. Without a spot, I didn't want to try anything heavy at all since my 1RM is 225# (sadly haha) looking forward to increasing my bench and repping 225#
Part II:
7min AMRAP (As Many Rounds As Possible)
7 decline bench press @ 140#
7 Box Jumps @ 24"
I finished 6 rounds + 4 decline bench press
** Comparing to my cousin who can max out at 300lbs+, I realized that the decline weight was at about 50% his 1RM. I could've gone past 7 rounds with a decline bench at 105/110# since my 1RM is about 225#. Kinda mad about not matching his 7 rounds.
Rest 5 minutes
3 Rounds for Time
15 HRPU (hand release push ups_
10 cleans @ 100#
5 burpees
Finished 3:30
**Made up for the under par performance from the previous Met-Con my cousin did by adding a few more lbs to the power clean. All moves went unbroken. the HSPU were actually difficult to do after the 2 previous sets of chest exercises, so they were slow and well-paced IMO.
Part III: Snatch
5/65#, 5/70#, 3/75#, 5/80#
** I have to say, humbly, that 80# is my PR for snatches. I've never really practiced any snatches heavier than 65#. I've always practiced the snatch squat motion up to 115# and the whole snatch motion with PVC pipes, but never the whole motion with weights. I felt a little weak in catching the weight at the top, but I think waiting at the bottom part of the squat til I got my overhead squat position right to stand up.
Part IV:
1600m row
>30s/m pace | 8:22 time
AMAP T2B (toe-2-bar)
21 T2B
AMAP Dips
23 Dips
**Felt pretty good overall. I was hoping for a higher bench, a faster Part I time and a heavier snatch load. Can't wait to level up in all parts of the WOD. Thank you Progenex Recovery for letting me do 2-a-days haha.