Weightlifting Without A Plan

Nothing really sore.

Run Every Day

Morning run before getting dressed or eating. Went 1.72 miles in 13:30 for a 7:52 pace. Felt pretty good for being so early.

Got to the gym for bench night before 6:30pm and warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 2×230#
  • 2×245#
  • 2×250#
  • 2×252.5# (PR)
  • 2×255# (PR)

9th week of the 2nd cycle. Supposed to hit four doubles at 40-50# over the base number, which would be 245-255#. In my notes for the night I hoped to hit 260#. When 245# and 250# didn’t feel awesome, I went for the small jumps on the next two sets, not even realizing it still put me in the proper range for the four working sets. Now I don’t feel as disappointed as I did during the lifts. Stupid that I would have felt bad about 2 PR sets anyway. Almost wish I had tried my original plan though and stuck with 5# jumps each set.

What I really like about this bench program is the slow progression from week to week even though the rep counts keep rotating.


Quiet night at the gym and I didn’t really have any plan for weightlifting. Had written down C&J ? in my notes since I’d been working on snatches the last few weeks in preparation for the competition. After heavy bench, I decided to go with power cleans. How high could I go with triples? I’d never really tried.

Power Cleans

  • 3x20kg
  • 3x40kg
  • 3x60kg
  • 3x75kg
  • 3x90kg
  • 3x96kg
  • 3x100kg
  • 3x104kg
  • 3x107kg
  • 1x111kg
  • 1x114kg

I was happy with 107 kilos (~236#). Felt like I was getting slopping with the 2nd and 3rd reps so I did a couple of singles and it was 8pm. That hour of weightlifting went by really quick. I was taking my time between sets and enjoyed it.

I love the sound the bar makes when you drop it with reds on.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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