Back to the Bar

Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×255

  • 2×265
  • 2×270 (PR)
  • 2×275 (PR)

Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 1×235
  • 1×245
  • 1×255 (PR)

Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.

Conditioning

3 Rounds

  • 15 Pull-ups
  • 15 American KBS (50#)
  • 15 MB Cleans (20#)

I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.

Accessory

  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20-25-25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.

That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.

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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