Women:
Find 5RM:
Deadlift
Shoulder press
Men:
Squat 5-5-5
Bench press 5-5-5
Deadlift 5
9/11 P.E.
The community speaks:
- Mary Changa wanje on HWACFCPM!!
- Isaiah on Swans in Flight 5K Results
- Bill Wallace on PE week of 1/20
- Bill Wallace on PE week of 1/26
- Bill Wallace on PE week of 2/3
- Bill Wallace on PE week of 2/10
- Bill Wallace on AC PE week of 2/19
- Bill Wallace on AC PE week of 2/24
- Bill Wallace on AC PE week of 3/2
- Kathleen Hochstetler on PE week of 2/10
- Bill Wallace on PE week of 12/9
- Bill Wallace on PE week of 12/2
- Bill Wallace on PE week of 11/25
- Bill Wallace on PE week of 11/18
- Bill Wallace on PE week of 11/11
Recent most-completed WODs
Blogroll
Exercises
200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Squat : 185
Bench press :125
Deadlift : 265
Squat: 145
Bench press: 125
Deadlift: 265 (fail)
Shoulder press: 130(f4)-130(5-rep PR!)-130(f4) – It really strikes me how *mental* the shoulder press can be. One time I can do 5, the next I can only do 3. Still stoked though.
Squat: 235-235-235 – Will stay. Struggling to get to depth on last set.
Power clean 3-3-3-3-3: 175-185-185-185-185
Bench press: 175(f4)-175(f4)-175(f2). Ugh.
For time: 100 double-unders. – 59 seconds
250m row: 42.8 seconds
200m run: 29 seconds
That is impressive on the double-unders!
Back squat: 230-230-230. Will go up.
Shoulder press: 110-110-110 (3). Progress! Took Mr. H’s mental comment to heart before trying 110. Will try 110 next time to hit all 5 reps in every set.
Deadlift: 250. Ripped up hands on kettlebells from a previous workout so couldn’t go as heavy as I wanted due to less than ideal grip. Will go up.
Mr. H: What does it mean that my 5-rep max back squat is so close to my deadlift? Any benefits to doing the 5-rep max on a front squat?
It means that you are doing the right thing by working on getting stronger.
There are definitely benefits to doing 5RM on front squat. There are benefits to doing 5RM on any barbell movement.
But for what we are trying to achieve, there’s nothing better than back squatting. And the other lifts we’re doing.
From 9-11 Forgot to Post:
Squat: 215-215-215
Bench: 110-120-120- Finally assembled the bench! First time I have done a bench press in 4-5 years so I am excited to see where this number goes.
Deadlift: 250
Back squat: 235-235-235. Will go up.
Bench: 160-160 (f5)-160 (f4). Will stay. Progress on the presses continue!
Deadlift: 260. Will go up.
Max deadlift: 125
Max shoulder press: 45