Orlando sporting some new tats, awesome.

Loved the video too!

I live in Colorado, and I'm still shocked at seeing the beetle damage...

I also noticed Orlando uses a false grip (or what some call a suicide grip). Does anyone else bench this way?

maybe a dumb question but...Im fairly new to crossfit and just wondering if I should be adding anything to the WOD Ie cycling, rowing, running?

Suicide grip scares the heck out of me. I don't see an upside to it.

Impressive weight moved!

Nice form on the tree squat!

I use the suicide grip. I have a really bad wrist and it makes it much more comfortable for me. It may seem a little sketchy the first few times, but after a little while you hardly even notice it.

That's a lot of cheast bouncing. Ouch.

Don't use the thumbless grip. It is unsafe and you won't get anymore poundage out of it. Louie Simmons emphasizes squeezing the bar as hard as possible. You can't do this properly with a false grip.
Also, if you want to protect your shoulders make sure to squeeze your shoulder blades together hard the entire time, lower the bar under control, pause slightly at the bottom and explode on the way up keeping those shoulder blades back and tight. The old bounce and heave is bad form anyway you slice it.

Interesting strategy regarding total weight moved. I use the false grip because it is far more comfortable, putting less stress on my wrists... Therefore I can lift more. I don't think it is any less safe, provided you are otherwise using good technique.

I agree withTrueson. I have been using the false grip for over 15years and never had an issue. I feel it puts the bar in a better line with your wrist and arm which results in a more effective motion.

The form in that demo was scary. Butt/back coming off of the bench, thumbless grip, bouncing off of the chest, toes instead of heels driving off of the ground, etc. The weight moved was impressive and the total weight moved theory was nice, but how much would he actually had lifted/moved if he had to do it in a safe and legal powerlifting way?

Does anyone either know of or have a training log when they have a broken arm/hand. I have been doing a lot of leg and core work but am afraid I will burn out. Thanks

I wouldn't say it was the safest way to bench, but they were good benches regardless. Legal? More than definitely...

False grip scares me too, but that's only when I see guys in a globo gym doing it. Seeing Rob Orlando do it isn't scary at all. He's experience and very intelligent about his lifting. Nice job today Rob!

I've found I can get really sold wrist position, with the bar perfectly over my perpendicular forearm if I take a thumb grip, and just rotate my palms out. It sets the bar there very nice, you can keep your thumbs around the bar, and go to town.

The bench frankly looked a little tall. I'd throw some thing underneath the feet to raise them up some, if a lower bench isn't available.

Good effort on the bench presses. But lifting your hips off the bench would disqualify the lifter in competition.

Next step: take this pic with a oak log of the same size.

go to youtube and type "bench press accident" The first one that shows up is a reminder of what can go wrong with a false grip.

90-110-135-155-180 (lbs)

225,235,240,225,225
M/34/185#

How can you criticize Rob's form? Do the weight he's pushing and come talk.

Nut up or shut up.

make sure you keep your butt on the bench... don't follow rob's example on this lift.

80kg-85kg-90kg-95kg-97.5kg

m/24/79kg

185 X 5
no spotter

Doubled reps due to insufficient weight available

35kg/84lbs 10x5
1750kg/3860lbs total weight

132 x 176 x 176 x 176 x 176
No spotter. M/29/162

135-165-185-205-225

Always wrap your thumbs around the bar, the bar can slip from your hands and will hit you hard.

I've been benching for over 35 years and I've had the bar slip twice, both time hitting me in the sternum.

KGs
80-70-70-70-80

No thumb´s around the bar?
No heels in the ground?
No preparation regarding the shoulder blades?

I prefer to look at the World Champion in Bench Press in my gym ;)

Still good lifts!

135-155-165-175-185

150-170-170-175-180f(2 reps)

44/m/176cm/73kg

Did a DE day with bench press yesterday.

10x2 on the minute

75-75-75-75-70-70-70-70-70-70 kg

110kg 5x5

Robert @ 20, How can you criticize Rob's form? Do the weight he's pushing and come talk.

Nut up or shut up.

???? Poor form is poor form no matter who does it. Yes he is a hero to many, but you can be a big boy and not worship at his feet.

Nut up or shut up??? Come on man.

Robert @20,
Nut up or shut up??? Come on man.

M/31/220/72"

185-225-245(3)-225-205

Did some lower weight higher reps for a few sets after WOD.

Anyone know what kind of power rack Orlando uses?

m/46/185

185-195-205-205-205

His weight is very impressive, but he is using improper form. Back/hips off the bench is not legal bc it makes it easier to bench. But then again this is just benching where we are going for weight, not like power clean where form is everything.

As for the nut up or shut up comment. Really? Are you five? What grown person says that on a public forum.

I haven't benched with free weights in quite some time.

185, 225, 235, 235, 245x3 (fail)

I look forward to repeating this in a few months to see improvement.

245, 255, 265, 275, 285(3)

Isn't the idea here to do 5 work sets? Lots of folks are including warmup sets in the 5 sets.

He is not benching in a meet, his butt is coming off the bench but everything else looks fine. The only reason to pause your bench on every rep is to prepare for a meet; if it is regular training then it is not the main priority. False grip is fine as long as you have are an experienced lifter and are confident with it. Also, USAPL rules state that your heels have to be on the ground, however that is not the same with other federations. Actually, pushing through your toes allows you to recruit your leg drive more (in my experience).

How long should we be resting between sets?

I am not really excited about the wod today. Kind of funny, when I first learned about crossfit, I said ' so you don't bench press very often?' I was concerned I would really miss it. Now after tough wods we have had recently, like ' NIck' and the Fran / Diane hybrid that leave me destroyed, 5x5 bench press is kind of let down. Anyone else feel the same way?

cool rowing video

225-245-265-285-305(3x)

m/24/190

Nice, I am looking forward to this one. ETA 7 hrs to puttin in work.

185, 205, 205, 205, 205(4x)

205-205-205-215-225

The women need to represent!!!

F/30/130/5'3"

95,100,100,105,110

followed by a tabata bench set at 45, total = 102

185, 185, 185, 185, 225

1 min "rest" between sets 1-4, 2 min "rest" between set 4-5; 5-10 lb seated bent-over rear delt raises X 10-15 between each set; m/32/170

Be safe out there. I don't know if this happened because of a suicide grip, but it shows why a spotter is good practice.

http://sports.espn.go.com/ncf/news/story?id=4512778

#4,

Andrew, check out Crossfit Endurance.com for swim/run/row/bike/ruck

225-235-235-235-235

Dear Everyone who ever makes powerlifting
Bench press comments;

Please stop, this is a crossfit page, not the
Olympics. Thx.

Doesn't matter if it's crossfit, the olympics, or high school weight training, proper form and technique should be used simply for the sake of safety.

155, 165, 175, 185, 190(f)

56.5kg through out the workout. Had no real bench, so my butt was unsupported. Made it really difficult to move the weight.

People dogging Rob for his "bad technique"...HAHAHA!

225 245(3) 235 235(4) 225. I think this is the first time benching more than BW since starting CF 6 years ago, was actually kind of fun. Be sore tomorrow...

@#61, see #42. Never once dogged the dudes strength or ability. He's a beast. A lot of people, however, watch the video to see what kind of form they should use throughout the wod. He is trained and can handle it, others can't. So last bit I'll say about it is that maybe they should, like I've seen on many other wod demos, talk about what form is safe to use to effectively lift in a safe manner. Have a good day everyone.

Love it, the rest of my body is still killing me!

M/50/5'10"/240
Did dumbells due to injuries,
85, 95,100,105, 105
3 sets Db flys, 40x15
6 sets biceps and triceps
Nice power set, now I'm ready for tomorrow!

5k

205-225-225-225-235

M/29/175/5'10"

Love it, the rest of my body is still killing me!

M/50/5'10"/240

Used dumbells due to injuries,
85, 95,100,105, 105
3 sets Db flys, 40x15
6 sets biceps and triceps
Nice power set, now I'm ready for tomorrow!

First time posting.
M/27/235

315-315-325-325-335

Closed grip, flat on the bench.

M/31/224/6'0"
185-205-205-205-185

M/27/5'7"/150

135-145-155-150-150

M/22/5'11"/180

250-250-250-250-250

M/6'1/230
WOD: 185-205-225-240-255(x2)

BW 134.6 today

205-205-205-205-205

Afterwards, singles in 5 lbs increments from 225 to 240. All reps strict PL form w/butt on bench and no chest bounce.

F/42/180/5'10"

The only similarity my WOD had in common with the posted workout is 3reps

We don't have a bench press... So I did.

15 minutes with 3 squat cleans each minute.

First 5 minutes at 135#, next 5 minutes at 145#, last 5 minutes at 155#

Whew!... But a great WOD

We're thinking of getting a bench for our garage... Lord knows I could improve my bench press.

m/43/181/5'11

WOD
185/185/185/185/185

Really wish I had a spotter for these!

M/39/6'/150#

Bench Press 5-5-5-5-5 reps
135-135-135-135-135

M/38/5'10"/165

135-140-145-150-155(3+2)

M/38/158/5'9"

135-155-175-180-180

The 135 used to be all I could do for 10 reps. Been doing CF for about 5weeks and already see an improvement. They should have the McDonald's theme song "I'm Loving it" for CF instead, cause I'M LOVING IT!!!!

Rob (et al):

1. Sick new sleeve.
2. Noticed your grip - pinky finger almost on the outside strip b/t the knurling and the center. I find that my bench is severely impaired with a such a wide grip.

When I throw the index fingers on the beginning of the knurling, my power and stamina increase noticeably. Is it possible that I'm losing power with a wider grip? Any one else experience more power with a close-grip BP?

Thom

2012-06-22: Up to 190. 7.3k@33:32.

Still have sore legs, so liked the change of pace.

185-205-205-205-210

135
155
165
175
185
195(1)

Dips

[3,3,3]

For all of you criticizing his technique...your ignorance is showing. This is powerlifting technique. Did you not hear him narrating his cues as the video played?
Tight back, clenched butt, leg drive through your core... It is completely legitimate technique and you gripers and complainers should learn more about proper powerlifting technique. (It would probably solve some of your bench press problems.)

YouTube: "so you think you can bench" video from EliteFTS, a multipart series that address bench press technique issues.

And for the false grip he was using... the bars in his rack were set up a safety measure, what's the bfd?

In addition...Those who don't like or want powerlifting elements or techniques infused into Crossfit, either have no understanding of powerlifting or a very myopic approach to Crossfit.

They compliment each other very well when there is proper understanding.

@Daniel - Well said.

175
185
185
185 x 4
175

No spotter 175/180/185/190/195

185-185-185-195-200

M/27/5'6"/180

205-225-230-235-240(3)

No spotter
So I took it easy!
Don't like to go heavy on bench anyway

135
155
165
175
185

205-205-205-215-215 with bands x 3

Subbed shoulder press.
SPx5: 85,95,100,105,(110x3)
+3reps

Opted to follows this with a scaled Fran.

6:20 with 35lbs Dumbells and pull ups as RX. My forearms would not quit hurting for about 5 minutes after the WOD. I hate it but I love it!

Over two and a half months since TKA
Completed supervised Physical therapy
WOD: “Power Push-up” with 120lb resistance 5 x 5
60% OF BW = 123lbs + 120Lbs resistance = 243lbs
M/54/6’/205

M/5'8"/212/31

265, 275, 285, 300, 315x4 no spotter
Also did some Tri work

225-225-225-225-225. Then did a cross fit football wod:

15-12-9-6-3 reps of:
40# DB Thrusters
Dynamic push ups
Russian twists(45#) plate. 9:48.

80-80-80-80-80 kgs(F on 5th rep of last set)

45-65-75-80-85 (1)
PR!

M/35/5'4"/145lbs
Bench
185, 190, 195, 195, 200
Squat
5x5
225, 225, 225, 225, 225
Power clean
5x3
135, 155, 175, 175, 175

265-275-285-295-315...first time going over 225 in 2 years due to a shoulder injury, I'm happy with that

245-245-245-245-255

185-195-205(3)-205(3)-195(3)-155(6)

M/37/5'10"/190lbs

225, 225, 235, 235, 240

M/35/5'6/145lbs.

205, 215, 215, 225, 225x4(fail)

105
125
145
165x3
155x4

M/29/5'11"/215lbs.
315,315,315,315,325(4)

155-165-170-170-185

65# 90# 100# 100# 110#

25 / M / 5'9" / 139lbs

100-105-110-115-115

I hurt my shoulder the last couple times a bench press WOD came up, so I was really careful today.

155-175-195-215-225(4)
Just could not get that 5th on 225 held it mid bend for a solid 6 seconds trying haha

M/38/195
I've been a competitive power lifter for 20 years and a crosfiter for the last 2. the false grip is safe every time you use it until the time you drop the bar on your neck or chest. I've seen 2 guys put in the ICU at competitions. As for the rest of the form issues, butt, head, and blades need to stay in contact with bench and heels need to stay on floor to drive thru the lift just as heels need to be on the floor to squat. Lifters that don't use these techniques will lose power in their lifts. For the people that say do Robs weight, then coment. Here ya go.
325/345/365/375/375 (4 reps)

M/31/5'10"/195lbs.
295,305,315x4,310x4,310x4

Followed by more chest back and triceps

Keep up the great work everyone. You are motivating and inspiring.

M/27/6'1"/190

135-125-115-115-125

25/m/6'2"/283.1

185/205/225/235(spot)/235(1,1 spot,2 negatives)

M/42/6'3"/195

225-225-225-235-225

I kept my but on the bench too.

135/185/155/165/165
O

225-225-235-235-245

Rory
Afghanistan

This is the 1st somewhat heavy bench I've done since starting the WOD's about 4 weeks ago.
I was concerned with losing my pressing strength but it's just the opposite and my recovery time is so much quicker.
Great site and great info

315-315-315-315-315

#13 Kyle, I broke my hand a couple of years ago. I have a log that shows what I did. I might have over-done some of the one-handed stuff, as some of the asymmetrical movements started to aggravate my back by the end of the 6 weeks. Shoot me an email at cdjette@gmail.com if you're interested in seeing my log.

m/49/5'7/155

185-175-170-170-170

315-325-335-355-355

185 all sets w/ 90 sec. rest
Trying to keep elbows in and strict form

135-185-205-225(3)-245(1)

5'9"/215/41
295-315-335-365-375(4)

I find it funny people complaining about Robs form when most of them have very little weight to strenght ratio on that lift..Nice work Rob

225-245-250(x4)-245(x3)-245. No spotter.

110-115-120-125-130

165 x 5, 175 x 5, 185 x 4, 185 x 5, 185 x 4

f/30/5'5/123

combined yesterday's and today's WOD... rough.

55-65-75-85-95(f, rep 3)-85

215
215
215
215
225(4)

175 175 175 180 180 no spotter. Conservative d/t patella dislocation from cln and jerk 10 days ago. m/51/168

m/28/205

285,305,315,315,325X3

6 months of crossfit, lost 22 lbs of fat bench stayed flat. First time i have ever lost weight and not lost strength.

90k,90k,90k,90k,100k(3)

5 X 5 Bench
165#
Then
15 Pull Ups
Then
50 Weighted Sits

160-170-180-180-170

185-225x4-185-185-185

185, 190, 195, 200, 205(x3)

200-200-200-200-210

185
195
205
215
215

185 205 195 195 195

Did it at home...no spotter and just recovered from a neck stinger didn't want to aggravate it

225/225/225/225/225

BOSU bench - one set 5x75# DBs (Bench being used)
Bench press 185/185/185/185#

225
245
255
265
270 (4) no spotter

M 51 6'2" 195
Used to be able to bench 275 for 5,
now, 2.5 years after surgery for massive rotator cuff tear incurred by benching, I can do 190 for 5.
Be careful benching especially as you get older. The bench locks your scapulae in place (unlike the situation in push ups, where the scapulae are mobile). This can put a lot of stress on the shoulder joint

170, 175, 180, 185, 190 (F)

M 38/5'10"/191

Rx'd

215
205
205
205x3
195

M/24/128

110 / 121 / 121 / 121 / 126.5

Warm-up
95 x 10
135 x5
155 x 5

As Rx'd.
175 x 5
185 x 5
195 x 5
205 x 5
210 x 5
* No spotter

As Rx'd

225-225-225-235-245 No spot

M/27/6'0"/255lbs

f/25/5'9"/160lbs

105-105-105-105-105

hips on the bench, feet flat on the floor.

M/41/188

165,165,165,165,165

PR for a 5 rep scheme, I believe. Did max rep 135 at 18 reps. Also a PR.

315 315 315 315 325 no spotter. Bumping up next time.

185/205/215/215(x3)/205(x4) no spotter

Warmed up good, and then did 135-155-175, then did my five rounds or five at 185. Would have went heavier if I had a spotter, but this weight was just right.

Finished off with 7 rounds of 15 push-ups with 60 second rest in between

175
185
185(4+1)
185
185(3+2)

185-175-175-175-175

80-85-90-95-100 kg

44/m/176cm/73kg

80-85-87.5-90-90 kg

sub'd Push Press
worked to 185 5RM
10' yoga cooldown, garage.

Dear comment #57

Bench press is not in the olympics......

C-
worked up to last 2 sets @ 135

135, 225, 225, 185, 195

65kg x 5
67.5kg x 5
70kg x 5
72.5kg x 5
75kg x 3+1

Post-Wod:
Chest Pound Workout 1
2 sets of circuit w/o rest between moves; 60 sec rest after 1st set
Parallel bar dip: 25; 9;
Barbell bench press: 40kg x 10; 40kg x 5+3+2
Incline dumbbell fly: 10kg x 10; 7.5kg x 10
Seated single-arm external rotation: 4kg x 12; 4 kg x 10
Single-arm dumbbell row: 17.5kg x 15; 17.5kg x 15
Weighted pushup: 15kg x 12; 15kg x 9+3

225-230-235-235-235(4)

Darn, used to be able to do more than this...

M/27/5'11''/200

WU: 500 singles - 3:41 (no miss!)

WOD for 6/22/12

Bench Press 5-5-5-5-5 reps

warmed up with 95lbs x 3 and 135 x 1

155, 165(3), 160(4), 155, 160(2)

Then additional chest work:

Decline Bench:
135x5, 145x3 (no spot), 155x4 (spot)

Incline Bench:
115x5, 125x3, 135x1 (out of gas)

Triceps - close grip bench and skull crushers (10 each)

3 sets: 60lb bar - 50lb bar - 50lb bar

15 sets of 50 abs in between each

WU: 500 singles - 3:41 (no miss!)

WOD for 6/22/12

Bench Press 5-5-5-5-5 reps

warmed up with 95lbs x 3 and 135 x 1

155, 165(3), 160(4), 155, 160(2)

Then additional chest work:

Decline Bench:
135x5, 145x3 (no spot), 155x4 (spot)

Incline Bench:
115x5, 125x3, 135x1 (out of gas)

Triceps - close grip bench and skull crushers (10 each)

3 sets: 60lb bar - 50lb bar - 50lb bar

15 sets of 50 abs in between each

45# x 10
135# x 8
185# x 5
225# x 5
235# x 5
245# x 5
255# x 3

m/41/5'8/240

m/38/5'9/177
Did in conjunction w/back squat workout - alternated lifts
205,210,215,220,225
Good weight distribution. Sets tight in range & last set was about all I wanted.

155, 175, 185, 195, 195

315x5 345x5 365x5 365x5 365x3 225x20

135, 155, 175, 185, 195

90-90-90-90-95
Pathetic! Time to get back on track.

225-235-245f-235-235

warmup
5 x 95
25 x 135
5 x 155
185-185-185-185-185-185-185

155/165/170/175/180

60,80,90k pb 19.09.12 no spotter and i didn't trust my rashly put together catchers (two benches with weights on top. i might try this again on a smith if that's not rude. it's a pain having no spotter sometimes.

after BS 5x5 60,80,90,100,110

60,80,90pb,90,90k smith m/c - no spotter 20.09.12

CFWUx3 (sub bench 45,95,95 for dips)
165x5
Should do a pyramid next time: 165-170-175-170-165?