Submitted by jaffney on Sun, 2013-01-20 21:00
STRENGTH:Back Squat 5x5< 1 yr., 5x8< 6 mo., 5x10
STRENGTH:Bench Press 5x5< 1 yr., 5x8< 6 mo., 5x10
WOD:"Screws Loose"Amrap 10 10 Push Ups 10 Sit Ups
squat: 135x10 (95x10x1, 135x10x4)
bench: 95x10 (95x10, 105x9, back down to 95)
wod: 7 round 8 reps. I was way overestimating my pushup prowess after benching.
good job this morning to Coach Nick!
Back squat: 85X8. Felt a little creaky this morning, let's just say my nutrition/sleep this weekend was sub-optimal.
Bench press: 55X8.
WOD: 8 rounds + 17 reps. I didn't think I was going that slow but I'm amazed at some of the high numbers people put up (Karen!).
squats 245lbs x5
bench press 175-185, can't remember x5
wod- 8 or 9 rounds, lost my place, used a 12 inch box for the last couple rounds of push ups
BS: 5x5 @ 225lb. I think I was getting all-the-way low.
BP: 1x5 @ 135, 2x5 @ 155lb.
WOD: 8 rounds, + 9 pushups.
It was fun going at 5:30pm for a change and seeing the alternative-universe crowd.
BS: 135, 155, 165, 165, 175
BP: 65, 85, 95, 105, 115
WOD: 7rnds + 10 - 20" box; push-ups still killing me!
S1: Back Squat asc to 155#.
S2: Bench Press asc to 115# (3 rounds due to time). 135# next time.
WOD: 8 rounds exactly. 16" box and ab mat.
the robot company was closed for MLK day so I took matt to the Y to do his lifting which was serendipitously scheduled to be back squats and bench presses also.
Back squats 5x8 at 185. Did these at the same weight as last week's 5x8 to focus on form and see if I could do the same reps with less straining and grinding; they were in fact much smoother. in general the high rep squat sets are fun because 185 is an easy weight for 3 or 5 reps but by in sets of 8 it gets kind of dreadful by the end of the workout but on the ramp up it's easier to pay attention to form and what's happening (i would probably never do sets of 8 squats unless told to thanks coach)
Bench press 5x8 at 115. 5RM was 155. 115 was manageably for 8s without being too heavy that form suffered. fun lift actually
Did those box squats that Ben prescribed at 135# afterwards; they are weird, I think I feel what they are for though, in general i am hoping to recruit my glutes more as i squat this week
BS: 5x5 @ 175
BP: 5x5 @ 85
WOD: 11+6, 20" box
BS 5x8 flat at 115
BP 8@45, 8@65 getting stronger here, ran out of time today.
WOD: 8rnds+5 push ups, 24" box
Back Squats - 5x8; 83, 103, 103, 123, 123. The heavy weight feels great for the first few reps and then by 5 and 6, I start feeling the burn. Thanks to Steph and Coach J for pushing me to go heavier. I'm always happy about it when I'm done :-)
Bench Press - Time for just 2 working sets - 2x8; 43, 53. I'm starting to like these a little more each week we do them!
WOD; 10 rounds even. I surprised myself with the pushups. I think those are getting better!
Those squats were SOLID, Katie! Nice work.