Newer 4RM

My outer pecs are sore, probably from the 100 diamond push-ups I did on Sunday. Out in the garage by 4pm with Kevin.

Bench Press

  • 2x6x45#
  • 6×135
  • 3×185
  • 2×215
  • 2×230
  • 4×245
  • 4×250
  • 4×255
  • 2×265
  • 2×270
  • 1×275

This turned out to be a lot of sets when adding the extra doubles or singles after the working sets. In the last cycle I did 240-245-240 for my working sets. Today sets another new 4RM, beating the 250# I set a few weeks ago. If I had gotten 2×275 that would have matched my 2RM, but I didn’t even attempt the second rep. The doubles with 265 and 270 are better than the 260 I was able to get in the final week of last cycle. Curious to see what I can get for 4×2 next week.

Accessory

4 Sets

  • 15 Banded Tricep Press-downs (Fat Gripz)
  • 10 Pendlay Rows (115#)

After standing up for the first set of pull-downs, I kneeled for the rest and they were still pretty easy. The rows felt easy as well.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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