Bench Press 315# x 10 reps

The only way to get a muscle to grow is through the principle known as progressive overload. Basically, you must either lift increasingly heavier weight for a given rep range or get more reps with a given weight.

Powerlifting Competition

1st Place Finish @ Pure Health Performance Super Total Lift-off.

Back Squat 525
Bench Press 345
Deadlift 610

 

NFL-225 Bench Press Test = 29 reps

NFL-225 test was performed. The test required the standard “touch and go” method of bench press: the bar was lowered slowly to touch the chest before being pressed immediately to full extension. No bouncing of the bar off the chest was allowed. The head, shoulders, and butt had to remain in contact with the bench throughout the lift. No more than a 2-second pause was allowed between each repetition.

Proper Bench Technique

Shoulders back on the setup/rear delts are sitting on the bench

Bring the weight over the chest (not above the eyes)

Shoulders tight on the setup leading to a tight arch in the back

Break the bar on the way down: puts elbows in the right position

Spread the bar with the hands on the way up: activates the triceps

Wide feet/pushing feet into the ground/ spreading the floor with the feet

Training

Sunday, Dec. 15th 2013
Row 500 + mobility(yoga)
Quadruplet EMOM 16 min
1st odd 5 strict weighted pull-ups @ 20lb
1st even 1 wall walk to 4 hspu
2nd odd 2 MUs into 10 toes through rings
2nd even 40 DUs
Then *Squat Snatch Work 95-185 multiple reps

Monday, Dec. 16th 2013
GHD sit-ups 6 sets x 20 reps = 120 reps
roll-out + mobility(yoga)
Swim 1400 yds working on freestyle and breast stroke
Active REST Day ;)

Tuesday, Dec. 17th 2013
Deadlift 7-7-7-7-7 reps E3MOM
220-330-440-440-440
WOD
AMRAP 6 min = 4 rds + 6 DL
8 Deadlift @ 275
16 Rower sit-ups
24 DUs
REST 3 min
AMRAP 6 min = 4 rds + 7 DL
8 Deadlift @ 225
16 Rower sit-ups
24 DUs

15 min to establish 1RM weighted chest to bar pull-up and 2RM weighted chin over bar pull-up
1 rep C2B pull-up 40-90-95-100
2 rep pull-up 45-70-90-100
WOD
55 Thrusters @ 155 for time: 7:58
*every time you drop the bar do 10 pull-ups: 15/11/10/10/9

Wednesday, Dec. 18th 2013
roll out/ mobility
Bench Press 7-7-7-7-7 reps E3MOM
155-225-295-285-285
Then Bench Press with 70lb Kettlebells attached to bands 3 sets x max reps 8/8/9
WOD
AMRAP 10 min = 3 rds + 5 burpees
20 Kettlebell facing burpees
10 Double kettlebell Overhead squat w/ 35lb kbs
5 Muscle-ups unbroken
Then Accessory/Weakness Work
-Muscle-up into 3 sets x 10 strict ring dips + 10 extra MUs
-Accumulate 2 min L-sit in the rings
-20 toes through rings unbroken
-75 GHD sit-ups

Thursday, Dec. 19th 2013
WOD
"Stout & Sprint DT" 5 rounds for time: 13:12
12 Deadlift @ 205
9 Hang Power Cleans @ 205
6 Push Jerks @ 205
*REST 1 min b/w rounds(4 rds @ 205 and last round @ 185)

WOD
3 Touch N Go Power Snatch EMOM 5 min @ 155
3 Snatch Balance EMOM 5 min @ 155
3 Squat Snatch EMOM 5 min @ 155

Friday, Dec.20th 2013
Roll out/ mobility(yoga)
GHD sit-ups 10 sets x 15 reps = 150 reps
REST DAY ;)

Training

Tuesday, Dec. 3rd 2013 @ 5:10am
Row 1k
Push Press 10-10-10-10-10 reps E3MOM
95-145-195-195-195
WOD 4rds
AMRAP 3 min
5 HSPUs on 45lb plates
7 T2B
10 Wallballs @ 20lb Rest 1 min b/w rds
1) 2rds + 5 t2b 2) 2rds + 1 HSPU 3) 2rds + 1 HSPU 4) 2rds

@ 4:45pm
GHD sit-ups 5 sets x 20 reps
Run 1.3 miles then 25 hand release burpees
AMRAP 3 min Team wod
back squat hold @ 135
c2b pull-ups = 62 reps

Wednesday, Dec. 4th 2013 @ 5:15am
Overhead Squats 10-10-10-10-10 reps E3MOM
75-135-155-165-175
10 min Squat Snatch warm-up
WOD AMRAP 12 min = 85 reps
20 snatches @ 75
20 Snatches @ 95
15 Snatches @ 115
15 Snatches @ 135
10 Snatches @ 155
10 Snatches @ 175*****
5 Snatches @ 185
5 Snatches @ 205
2 Snatches @ 215
1 Snatch @ 225

@ 4:30pm
Power Jerks
Skin the cats 5 sets x 10 reps
Front lever practice 20 reps
30 box jump overs

Thursday, Dec. 5th 2013 @ 5:20am
Bench Press 10-10-10-10-10 reps E3MOM
115-185-250-250-250
WOD
AMRAP 6 min = 6 rds +5 pu
15 explosive push-ups on 45lb plates
30 DUs
REST 2 min
AMRAP 6 min = 3 rds + 8 su
15 abmat sit-ups military style w/ 10lb plate
30 DUs

@ 5:30pm
10 min to build up to heavy Deadlift  then touch n go Squat Clean
135-185-225-245-275-295-320(PR)
Deadlift 10-10-10-10-10 reps E3MOM
135-275-385-385-385
WOD for time: 8:28
Row 1k
Then 2 rds
10 T2B
10 Back Squat from the ground @ 155
10 C2B pull-ups
10 Hang Power Cleans @ 155
10 Deadlift @ 155

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

"Lynne"

5 rounds

Max Bench Press @ 195

Max Pull-ups

BP 24/20/19/15/14 = 92
 PU 37/27/25/24/22 = 135
Total = 227

Workout of the day

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Power Clean 275lb (old PR 295 squat clean)I tried to go for a new PR and do it with a power clean. 300lbs x 3 attempts = FAIL





Bench Press 360lb (old PR 365) I tried to go for a new PR of 375lbs x 1 = FAIL






Ovehead Squat 265lb (old PR 255)