Friday, January 28, 2011

Bench - Deadlift and double-unders

On Oct. 6, 2010 I did the following WOD and wrote this:
Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2
225
225
205
215
215
215
215
215
215
215
Wow, my bench has gone down hill. I have to find time to keep this up. I have hardly kept up with the main page WODs and they don't have much time benching. I enjoy it, I need to find time to do it because I have lost a lot of power here. I simply assumed 225 would be a good place to start and I started too high and gassed my chest for the other reps. Anyway, I would like to do this one after a month or two of working on my bench press.

I have started working on some different lifts and bench is one but I have not spent as much time as I would like because I don't have as much time as I would like.  I usually do my extra stuff after the main page WOD.  Today I will not have time afterwards so I worked bench in with the 17 minutes in between 2nd and 3rd lunch.  It is all the time I have today.  I because of the time I did speed this up a little by benching at the top of every minute instead of hitting the stopwatch and giving me exactly 60 seconds in between each lift.  I probably had more like :50.  This is how it went:
135x5, 185x3, 205x2 Warm up with about the amount of time to change weights as rest in between.
210-215-220-225-225-225-225-225-230-235

I did not start as high and blast my chest but I did end up higher.  Considering, how rushed I was I think this is a sign my bench is improving.  I wish it would faster.  I would like to be starting at 245 or so and finishing at 275 or so.  I will keep working.

The main page WOD:
Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

(I did this one in March of 2010 with only 225 for deadlift and my time was 8:40.)

Time today - 7:20

I am pretty happy with this.  I just wanted to beat 8:40 with the RXed weight and I went way past that.  First round was under 2:00.  Second round was too long because I could not get a bunch of double-unders in a row.  I am getting better at them and they are the key to going fast on these kinds of WODs.  However, I only had to stop and restart once or twice on the last round.

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