Fitness Log 2013-09-24: Bench, Squat, KB Complex

Bench

• 45 lbs x 5, 135 x 5, 160 x 3, 180 x 2, 205 x 1
• 217.5 x 5, 5, 5 (5RM PR)
• 230 x 1
• 250 x 1

The bench is steam rolling right along with the 5RM increases.  I felt super weak on the singles but that probably isn’t surprising given the proceeding 3 sets at 5RM level.

Last time I did 217.5 was back in May and I only got 2 reps.

Squat (LBBS)

• 135 x 2
• 205 x 2
• 255 x 2
• 285 x 2, 2, 2

I really did not enjoy the high bar squats that I was experimenting with so I went back to low bar.  This was just a simple session to get reacquainted.

KB Complex (Deep Six)

One Round:

• 5 right arm swings
• 5 right arm snatches
• 5 right arm clean and presses
• 5 front squats (kb in right rack position)
• 1 Turkish Get Down (initiate with press to lockout from rack position)
• 1 Turkish Get Up
• Repeat with left arm

Result:

• 16 kg (1 pood)
• Round 1: 2:20 (rest to 3:00)
• Round 2: 2:18 (rest to 3:00)
• Round 3: 3:00
• Total: 3 rounds, 9:00

Did this back on April 30 and managed 2 rounds in about 1:30.  Not a bad little increase.