Bench press 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 230902.
Scaling:
Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. 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.
Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.
Resources:
The Bench Press
The Role of the Bench Press in Strength Training
Comments on 241028
81 Comments
50/55/60
E2MOM
100x2
130x3
140, 140, 150, 150
M56/150
135-135
140-140-140
145-150-152-155
5-185, 5-195, 3-205, 3-215, 3-225, 1-235, 1-245, 1-250, 1-255
M/40/195/5'11"
Done Tuesday, November 5th
M/38/6’/171#
190/190
210/210/215
225/230/235f/x (time-capped)
Deo gratias
Kg
60-70-80-90-100-110-115-120-120
couldn‘t find a spotter at 06 am in the gym so did not want to risk with going over 120 (although ptobably 90% of my max atm)
190-200-210-220-230-240-245-250-235
The second to last set felt a bit dicey, thought it best to not risk failure on the last set and dialed the weight down.
230902: 190-200-210-220-230-240-245-250-255 (current PR)
155-165-175-180-185-195-205(F)-200(F)-195(F)
135 155 175 195 215 225 245 255 265
https://youtube.com/shorts/04pKqxMgHBY
My Training on Tuesday night, October 29
Bench Press 5-5-3-3-3-1-1-1-1 reps
I worked on 80% of my Maxes on 5, 3, and 1 reps.
5 Bench Presses:| 157 | 162 lb
3 Bench Presses | 162 | 162 | 167 lb
1 Bench Presses | 167 | | 167 | 172 | 177 lb
setting my Personal Record on this WOD.
Felt strong but the weights felt extra heavy yesterday! 175-165-180-180(2)-180(2)-185-185-185-
1855 @ 60 kg 5@65 kg 3 @65kg 3@68kg 3@70kg 1 @73kg 1@76kg 1 @80kg 1 @ 81 kg
75kg - 80kg
85kg - 87.5kg - 90kg
95kg - 97.5kg - 100kg - 102.5kg
85, 90, 95, 100, 105, (failed 115), 110, 110, 110, 110
Matt
150x5
170x5
195x3
195x3
225x3
245x1
250x1
ran out of time
Holly
65x5
75x5
85x3
85x3
85x3
tried 95 no reps
M-43/178/77kg
70, 80, 84, 84, 84, 90, 92, 94, 100kg
65-70--80-85-88--95-105-105-105
Completed 10/28 at the Y. Dealing with grip issues so didn’t push.
185 x5
195-205x3
225-235-235-245 x1
Those are heavy lifts still! Nice job!
215 lbs, same as 230902 and 220814
Got to 215 1RM. Happy with that since I turn 55 in Jan, had shoulder rebuild a few years back, hadnt benched since probably July :)
Very nice!
Thank you Favo
2x5 @225
3x3 @235
2x1 @245
2x1 @255
Bench Press
5×185
5×185
3×190
3×195
3×195
1×205
1×205
1×205
1×205
55 yo M/ 5'9"/ 154 lbs
165x5
170x5
180x3
180x3
185x2 (failed 3rd rep)
175x3
190x1
195x1
190x1
190x1
Did an Assault Nancy version with heavily scaled OHS first, results in 241026.
Then did 10 reps of BP at each weight with a 200m jog in between each:
45-55-65-75-85-95-105-115-115#
I did not train on Saturday as my left wrist and right elbow were in a bad way, so much so that it was enough to just do normal stuff around the house. Fast forward, and I wanted to try and make up some version plus get in some of today's movement, albeit at a light weight. We'll see how tomorrow turns out.
Sorry to see the joints are being cranky; hope they improve again with a little easy going. Great job still on both of these! Nice idea with the jogs in between sets too.
2-5x95
3-3x125
4-1x145
Beginner: 65,95,115,135 (felt shoulder injured in fall some months ago),145 once. Shoulder said no. 1k run 5:27
55-65-75
195-200-205-210-215-220-225-230-235lbs.
Time for the semi-yearly visit to the bench press. 300lbs still eludes me but at least I made dinner in between sets. 🍲
5x205,235
3x255 (3 sets)
1x275, 285, 295(f)
220420
5x185, 225
3x265(2), 255(2)
1x265, 275(f)
How true.
M/48/6’4”/225#
135, 145, 155, 165, 175, 195, 215, 225 (PR), 235 (f)
60-65-70-70-70-80-82.5-85-85
185-225
245(F)-245-245
250-255-260-265
5x95
5x 115
3x 155
3x185
3x205
1x220
1x235
1x250
Forgot to post this morning
Bench press 5-5-3-3-3-1-1-1-1 reps
95-115
135-145-155
165-175-180-182.5
no spotter
Gods job, Charles!
40M 220#
185 - 205
225 - 235 - 240
245 - 255 - 260 - 265
205 for 5 and 240 for 3 took a lot out of me, good to know for next time. Would have tried 275 with a spotter. Fun lift!
205x5
215x3
225x3
235x3
245x1
255x1
265x1
275x1
245,255,275,280,285, 295, 305, 310, 315
Dang! Very well done!
Nice! Heavy stuff
110х5
120х3х3х3
125х1х1х1х1
50
70
90-95-100-105
125-130
135-140-140
145-150-153(f)-150-150#
62/5'8"/155
230902:
125-125
130-135(2)-135-137
140-145-147.5*-150(f)-145#
* thought I’d done 150, then saw I forgot to put one of the 2.5s on. Jeesh:)
Great progression & improvement from last year.
Great job Jim!
205-215-225
245-255-265-no attempt since 265 was max effort
185-185
205-205-205
225-225-225-230
Hesitant to push after tearing my pec a few years back but felt good today.
Good stuff; heavy & injury free!
135-155-165-165-185-195x2-165x5x4sets I stopped at 195 due to shoulder pain.
For fun I did 30 second rounds on ski erg b/t most rounds.
Did dumbbell incline after, didn’t keep track.
Well done! Ski erg too. Nice.
105-105-105
115-115-115-115
M/40/275#/6'
135#-145#
160#-160#-165#
185#-185#-195#-205#
Substituted incline bench due to flat bench causing shoulder discomfort.
No spotter or rack, so limited, but BP is one of my stronger lifts,so may need to hop on a PF day pass, see where I can take it😂
In the meantime: 5-30# DB/45# BB/65# BB
Then took it back to 1999 with my husband's old IMPEX machine for 3-80#/90#/100# & ran out of plates.
*stayed at max on the machine & went AMRAP to failure per ST's suggestion below
I had to look up an Impex machine!
Haha @ Jim Rix we keep it next to the abacus
😂
Nicely done! IMPEX, abacus…ya’ll are too much:)
M 41 203# 69"
5 - 155#, 185#
3 - 205#, 215#, 225#
1 - 245#, 255#, 265 Fail
Nice. Good job Anthony.
45, 50, 55, 60, 65, 70, 75, 80
Felt like i had a bit more in the tank to go heavier, but no spotter so i capped it at 235. Great monday morning workout!
m/39/234
Solid!
100kgx5 120kgx5 130kgx3 140kfx3 145kgx3 150kgx1 155kgx1 160kgx1 170kgx1
That’s crazy! Great job Dean!
What Pedro said.
All of the above!
100 Kg
Nice!
50-55-60-62,5-62,5-65-67,5-70
70-80-80-85-90-92.5-95-97.5-100
M/40/6’/90kg
5 @ 75kg, 5 @ 80kg, 3 @ 85kg, 3 @ 90kg, 3 @ 95kg, 1 @ 100kg, 1 @ 102.5kg, 1 @ 105kg, 1 @ 107.5kg
Great job!
Globo scale: as Rxed. Read the notes. If you are not using a spotter or spotter arms/pins don't go to failure and leave the collars or clamps off the barbell so you can rock the weight off if needed, consider doing sets across at a heavy but controllable weight. Dumbbell sub is the same, if possible use a spot and liftoff. If you max the available dumbbells do AMRAP sets.