Submitted by benjamin on Sun, 2013-01-13 21:00
STRENGTH:Back Squat 5x5<1 yr. 5x8<6 mo. 5x10
WOD:4 rounds of:15 Bench Press @ 50% 5RM10 Hanging Leg Raiserest 3 minutesnot for time
5x5 back squats, highest set 265lbs. i feel like that is right about what it should be for me for flat sets, maybe 10lbs heavier. i'll get there
the wod was fun although the 3 minute rest periods killed me but i know there is a method to the madness.
now as long as my right ankle holds up, i'll be happy
nick s will make a great coach.
flat 5x8 at 185 pounds. Pretty challenging by set 2, then I found something in the lats towards the end of sets 3 and 4 and set 5 went up way easier. when it starts getting heavy grip the bar hard and pull down on it as you come up (keep opening chest)
didn't manage to finish the bench presses, think i got 2 roundsor perhaps 3? too heavy at 95, should have been at 80-85
kept it nice and easy today, tried to concentrate on keeping kness out, still getting back in the groove
Backsquat: 5x5 flat sets 85#
WOD: 45# bench press, knee ups
back squats 5x5 at 110#, experimenting with where exactly to put the bar.
Back squat: 75, 85, 85, 95 (fail), 85.
WOD: BP 45#, leg raises to waist. Only got in 2 1/2 rounds before the end of class.
Back Squat 5x5 145# - Thanks to Amy and Mel, great partners to work with, awesome on the cues.
WOD - benched 65#, could have gone a bit heavier. Leg ups (L sit position) - so much harder than they look.
Also thanks to Steph for the roommate shoutout to SuMing!!!
5x5 to 175#
WOD: BP 45#, leg raises to waist
Ran out of time on the benches. Squats felt fine, I can do more next time.