One of the beautiful things about living in a democracy is that you are the right to make choices. Today you get to choose which lift you want to work. Your two options are listed below:
For weight:
Bench press 10-5-3-3-1-1-1-1-1 reps
or
Overhead squat 10-5-3-3-1-1-1-1-1 reps
The Overhead Squat from Patrick Cummings on Vimeo.
Post choice of lift and load for each set to comments.
If you want extra credit then do both lifts.
Super Goat Day for me - thanks to Stroh's Lite for work on squat technique, I need daily work to get the form and flexibility. I did do well with multiple DUs today.
ReplyDeleteGave the legs a rest
ReplyDeleteBench
225x10
250x5
275x3
285x1
285x1
295x1
305x1 (almost fail/help)
305x1
OHS
ReplyDelete10 X 75
5 X 95
3 X 115
1 X 135
1 X 145 (PR)
1 X 155 (F)
1 X 145
1 X 155 (F)
1 X 145
1 X 145
Bench
ReplyDelete115x10
165x5
175x3
180x3
185x1(f)
185x1(f)
175x1
180x1
185x1(f)
OHS
ReplyDelete95x10
105x5
115x3
115x3
125x1
135x1
145x1
155x1
Everything above 105 was a PR, I've never done OHS with much weight.
Bench
ReplyDelete135x10
155x5
175x3
195x3
205x1
225x1(f)
205x1
225x1
225x1
OHS. 45,65,75,85,90,95,100,105(PR). Left shoulder stability is improving.
ReplyDeletedid both.
ReplyDeleteOHS
95x10
105x5
115x3
115x3
125x1
135x1
145x1 (f)
135x1
Bench
165x10
185x5 *1
195x3 *2
185x3 *1
205x1 *1
195x1
195x1
205x1 *1
(* means i recieved help)
need to work on balance on OHS, and get back into lifts.
OHS
ReplyDelete135x10
155x5
165x3
175x1
185x1
195x1 (20lbs PR)
200 (f)
....then I messed up my shoulders...
This comment has been removed by the author.
ReplyDeleteAlways love a good OHS day - was not a tough decision for me. Had to go after playing Ultimate Frisbee.
ReplyDeleteOHD
10x95
5x135
3x165
3x190
1x215
1x220
1x225
1x230
1x240(F) I will get it next time. Probably should have stayed with the increments of 5 - got too ambitious.
Went with the OHS version:
ReplyDelete95x10
105x5
115x3
125x3
135x1
135xF
135x1
145x1
155x1(PR)
It's been awhile since I benched, but I had to give my legs a rest. Did this WOD with Nick B.
ReplyDeleteBench
225x10
235x5
245x3 (needed help)
245x1
245x1
245x1
245x1
245x1
Decided to go with both, alternating the lifts. Really made for a rough shoulder day, which showed in my numbers.
ReplyDeleteBP: 185, 225, 245, 235, 245, 245, 255, 225, 225
OHS: 95, 105, 115, 125, 135, 145(f), 135, 115, 115, 115
Tex and Kings, you guys are my freakin' heros.