Wednesday, March 9, 2011

Dude...Bro...What do you bench?

Today was the first time I've bench-pressed since I was 16.  I saw it come up on the WOD and I had to laugh.  I was loving the scheme of the WOD, even though it didn't quite turn out as RX'ed:

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Because of limited hardware Sara decided that we should scrap the AMRAP and do seven rounds, not for time.  I was fine with that because I was much more into getting myself set on the back squats instead of rushing my way through them to try and get as many rounds as possible.  I settled on starting out at 135 on the bench and 185 on the back squat.  Since my quads were burning from yesterday's sprints I decided to low-bar the back squats, which uses glutes and hamstrings far more than quads.  This is what ultimately saved me.  If we had to high-bar like last week's back squat WOD I would have been in some serious trouble.

Here's what ended up happening:

Warmup: 25 pullups - 40 kettle bell swings (light - 16kg) - 3 tuck "L" hangs

Back Squats (5 reps)
185 (2 rounds)
205 (3 rounds)
225 (2 rounds)

Bench Press (3 reps)
135 (1 round)
155 (6 rounds)

I'm excited for the next skill day that focuses on the back squat.  I really feel like by the time we work on 1-rep max loads I'll be able to push into 300+ without a problem...I guess we'll wait and see, and depending on the day I might not be in a space to come close to that, but I'll definitely try.

The bench press sets were fine...pretty uneventful.  Knowing how infrequently this exercise comes up in WODs it was more of an experiment than anything.  I could have gone higher than 155 but I felt no reason to push it.

Fun WOD...more tomorrow!

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