Sunday

220814

Workout of the Day

47

Bench press 5-5-3-3-3-1-1-1-1 reps

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Compare to 210405.


Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

The Bench Press

4

Powerlifting is the sport of three lifts: the bench press, squat, and deadlift. It is a superb start for a lifting program and can be followed later by the more dynamic clean and jerk and snatch. The neuroendocrine response to major lifts like the bench press is so potent that it will increase your strength for other exercises as well. In other words, the general strength gained through improving your bench press will carry over to dips, pull-ups, and many other movements.

WatchThe Bench Press

Comments on 220814

45 Comments

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Nate Gordon
November 20th, 2022 at 8:41 pm
Commented on: 220814

135-145/155-165-175(2)/185-185-190-190

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Leonel Manzilla
November 16th, 2022 at 12:00 am
Commented on: 220814

165 175 x5

185 195 205 x3

215 225 225 215 215 x1


Male24y175cm86~kg

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Jeffrey Howard
September 21st, 2022 at 3:42 pm
Commented on: 220814

M/26/5'8"/170lb

CrossFit AFK

135lb-155lb-165lb-175lb-185lb-195lb-205lb-215lb-225lb (10lb PR)

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Morgan Greene
September 9th, 2022 at 9:51 pm
Commented on: 220814

225-225-235-235-235-245x4x1

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Jeff Chalfant
September 4th, 2022 at 10:34 pm
Commented on: 220814

165-185-190-190-190-215-215-215-215

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Albert Kombe
August 28th, 2022 at 5:49 pm
Commented on: 220814

115-135-145-155-160-165-170-175-180lbs

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Nigel Swadel
August 25th, 2022 at 7:05 pm
Commented on: 220814

60/5, 70/5, 80/3, 85/3, 90/3, 95/1, 97.5/1, 100/1, 102.5/1 (body weight 88kg)

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Mike Scott
August 20th, 2022 at 2:41 am
Commented on: 220814

5 x 160, 175

3 x 185, 195, 200

1 x 225, 225… stopped since barely getting these

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James Gentile
August 16th, 2022 at 11:36 pm
Commented on: 220814

completed 8/16 a.m. at the Y.


x5 = 185, 205

x3 = 225, 235, 235

x1 = 250, 255, 265, 275


some back arch on the heavy x1's, but havent put up 275 since 2015 so that was awesome.


210404 - 185, 185, 205, 210, 215, 225, 235, 245, 245 (home gym)

(edited)
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Luis Oliveira
August 16th, 2022 at 6:06 pm
Commented on: 220814

89 Kg (196 lbs)

(edited)
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Chris Meldrum
August 16th, 2022 at 2:10 pm
Commented on: 220814

185x5

200x5

205x3

215x3

220x3

225

230

240F

215

220


This is about as good as my shoulder has felt during bench for quite some time.  Glad to get 220 for a triple.  Was pretty tired after that, so not too surprised that I couldn’t get 240 for a single.


49m/5'10"/180

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Dezert Sky Kiddoo
August 15th, 2022 at 6:15 pm
Commented on: 220814

135/145 - 155/160/160 - 165/170/172.5/175

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Matthew Aukstikalnes
August 15th, 2022 at 5:15 pm
Commented on: 220814


155-165-

175-185-195-

200-205-215-205

VS

145-155-

165-170-175-

185-190-195-200

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Brian Louchis
August 15th, 2022 at 4:32 pm
Commented on: 220814

5: 135-155

3: 165-175-185

1: 195-205-210-215 (PR)

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Christian Simpson
August 15th, 2022 at 4:22 pm
Commented on: 220814

Today:

5) 185#/190

3) 195/200/205

1) 225/240/250f/245 (ties my PR)

250 is elusive...


4/5/21: up to 220#

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Jeffery Powell
August 15th, 2022 at 2:44 pm
Commented on: 220814

90 x 5

110 x 5

120 x 3

130 x 3

140 x 3

150 x 1

150 x 1

150 x 1

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Alexandre Beaulieu
August 15th, 2022 at 1:57 pm
Commented on: 220814

95/145/175/205/225/237/247/255m/255

M/35/197

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Tom Cuff
August 15th, 2022 at 11:49 am
Commented on: 220814

115-135-155-165-165-170-175-180-185

5 5 3 3 2 1 1 1 1

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Skyra Blanchard
August 15th, 2022 at 2:24 am
Commented on: 220814


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Skyra Blanchard
August 15th, 2022 at 2:24 am
Commented on: 220814

125x5

130x5

135x3

140x3

140x3

145x1

150x1

150x1

155x1

no spotter so played it safe

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Aaron Brumit
August 15th, 2022 at 1:11 am
Commented on: 220814

135x5-155x5

finished out with a bunch of sets at 135. No spotter.

(edited)
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Antonio Alves
August 14th, 2022 at 9:42 pm
Commented on: 220814

no equipment

--

Push-ups: AMRAP sets, 2~min rest between sets:


Kneeling Push-ups: 20 + 20

Half Push-ups: 13 + 10 + 14

Full push-ups: 9 + 7 + 7 + 7

--

Peace.


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Lincoln Kerger
August 14th, 2022 at 8:58 pm
Commented on: 220814

Completed 220813 (results there) then 2.5 mile city run - didn't record the time.

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Kyson Troy
August 14th, 2022 at 8:32 pm
Commented on: 220814

M/31yr. Warm up barbell 45 lbs X5


Workout:

135X5

185X5

205X3

225X3

235X1

245X1

250X1

255X1 (PR)

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Brian Coon
August 14th, 2022 at 8:15 pm
Commented on: 220814

Was solo so didn't really go for it on the singles.

Sets of 5: 95#, 145

Sets of 3: 175, 185, 200

Singles: 225, 235, 245, 255

M/53/175/5'11"

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Steve Day
August 14th, 2022 at 6:06 pm
Commented on: 220814

Bench Press

5 x 135, 155lbs

3 x 175, 185, 190lbs

1 x 195, 200, 205, 215lbs

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Gino Kelleners
August 14th, 2022 at 4:59 pm
Commented on: 220814

Second workout:

50-55

60-64-65

66-70-72-74kg


34/6"2/182.5

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Shawn Hakimi
August 14th, 2022 at 3:54 pm
Commented on: 220814

How come we can't post our times to older wods, pre 2020?

(edited)
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Andi Ommsen
August 14th, 2022 at 3:42 pm
Commented on: 220814

105 KG

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Coastie Nick
August 14th, 2022 at 3:33 pm
Commented on: 220814

185-195-205-215-225-235-240-245-250


210405: 185-195-205-215-220-225-235-240-245

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Matthew Hice
August 14th, 2022 at 3:28 pm
Commented on: 220814

135, 155, 175, 185, 195, 205, 215, 225, 230

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John Smith
August 14th, 2022 at 3:20 pm
Commented on: Workout Demo

How do you not take an extra attempt at 405--four "beautiful black-on-black deep dish" plates?

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Hank McKibban
August 14th, 2022 at 3:17 pm
Commented on: 220814

170-190-205-220-225-235-250-240-240


210406: 165-185-205-215-225-235-245-255(f)-250

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Bert Trabing
August 14th, 2022 at 2:57 pm
Commented on: 220814

Age-33

Weight-175

Height- 5’-8”


265 x 5

265 x 5

275 x 3

275 x 3

275 x 3

295 x 1

295 x 1

295 x 1

295 x 1

(edited)
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Jonathan Elmore
August 14th, 2022 at 2:43 pm
Commented on: 220814

75-95-115-135-165-183*3-185-185-195*1-205-210-210-215ish

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Austin Fox
August 14th, 2022 at 2:28 pm
Commented on: 220814

M/29/191/5’9

245- 2x5

255- 3x3

275- 1x1

285- 2x1


Could have pushed to 295-300 but I don’t have a spotter. Fun to hit some heavy bench every so often.

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Jim Rix
August 14th, 2022 at 2:03 pm
Commented on: 220814

No spotter today

135-140

145-150-155

155-160-165(f)-160-162#


210405

140-145

150-155-160 (assisted)

165-170-175 (assisted)-170 (assisted)


59/5’8”/156

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Michael Arko
August 14th, 2022 at 12:05 pm
Commented on: 220814

5s: 95-105

3s: 110-12-125

1s: 130-140-150-155*

*155 was shaky


150 is bodyweight and PR; 155 is new PR if it counts.

Most interesting: 150 felt pretty easy; 155 was soberingly hard. Is that a normal progression for this movement?

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Chris Sinagoga
August 14th, 2022 at 12:17 am
Commented on: 220814

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Max output followed by long rest. Pushing from midrange, the flexibility to find an absolute max or a near max


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Max effort push press, 10+ reps per set


CONSISTENCY SCALE

Keep note of bar speed and don't add weight if it slows down too much


INTENSITY SCALE

5 rounds of:

Short sprint on the Hill

20 push-ups

*rest as needed between rounds


MY STUFF

Intensity scale. Misery.


GENERAL FEAR LEVEL: 5

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Charles Meyers
August 14th, 2022 at 12:06 am
Commented on: 220814

Bench press 5-5-3-3-3-1-1-1-1 reps

135x5, 145x5

150x3, 160x3, 170x3

185x1, 195x1, 205x1, 215x1

(edited)
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Charles Meyers
August 14th, 2022 at 12:05 am
Commented on: Workout Demo

Bench press 5-5-3-3-3-1-1-1-1 reps

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Fabio Martins
May 3rd, 2019 at 12:08 pm
Commented on: The Bench Press

adapted?

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Fabio Martins
May 3rd, 2019 at 12:09 pm

adapted?

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Fabio Martins
May 3rd, 2019 at 12:09 pm

for home!

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Martin Loftus
May 3rd, 2019 at 4:21 pm

Assuming equipment is an issue I would sub/scale to dumbbell bench press. I have used plyo box as bench. Not ideal but better than floor for me. You can probably use kbells instead of db's too. If that fails go to pushups. If you can't weight them, try clapping push ups for extra intensity.

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