Thursday 6/4/09

For weight.

Bench press

5 x 5 x 5 x 5 x 5

then,

Weighted ring dips

3 x 3 x 3 x 3 x 3

Post loads to comments.

Use black rubber blocks for your bench. If they have the slimmer side up, they are the same width as a normal bench.

9 comments:

Mark R said...

RW introduced me to Rippetoe's Starting Strength workout since we were doing half of the workout already.

Bench(5x5) - 185, 195, 205, 215(3), 205(2), 195
Squat(3x5) - 185
Dips(5x3)- 30,35,40,45,50
Power Clean(3x5) - 135

SB said...

Bench - 205 lbs, 215(failed on last 3xreps....Mac had to spot)

Ring dips
35,45,55,70(F),65(F)
Felt strong on these...failed on
3rd rep of 70 and 65lbs.

DanH said...

Did sets across for both exercises

Bench: 185#
Ring Dips: 77#

Finished with a Tabata row

Dubbs said...

Bench - 185, 195, 205, 210(3), 205(3)
Straight bar dips (no rings at YMCA New Milford) - 45, 50, 55, 60(2), 60(2)

upty03 said...

Bench--185, 195, 205, 215, 225 (failed after 3)

Ring Dips--10, 20, 25, 35, 40

Squat Cleans (3x5)--135, 145, 165

Squat Cleans 1RM--175, 185, 195

Robert said...

Did this workout in my basement today:

"Modified Cindy"
AMRAP in 20min of:

4x dead-hang chinups
4x ring dips
15x squats

Did 12 rounds with my dad assisting me on the last 2 sets of chinups and dips.

Black and Gold CrossFit said...

Bench--185, 195, 205, 210, 210(F)

Ring Dips--25, 35, 40, 45, 45
(Should have done more, I suck)

Squat Cleans (5 x 3)--135, 145, 165

Squat Cleans 1 rep Max--175, 185, 195 cleaned it but couldn't stand up out of the squat. Need to work front squat somemore I guess.

Tex said...

Bench: 135, 155, 175, 175, 180 (f on 5th rep)

Dips: 25, 35, 45, 50, 55

RW said...

Bench - 185, 205, 200, 200, 200

Dips - 45, 50, 55, 55, 55

Squat (3x5) - 225, 225, 225

P Clean (3x5) - 175, 175, 175