Deadlift / Bench Press
For Quality:
21-18-15-12-9-6-3
Deadlifts @ 1.5x Bodyweight
Bench Press @ .75x Bodyweight
Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure on any set. Use spotters (or spotter pins) on all Bench Press sets. Both loads should be challenging. Though some may go unbroken on the fast end, breaking the sets up into 2-4 smaller sets is appropriate.
Post loads to comments.
Week 2 of 8
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Cash Out
Every Minute on the Minute x 12:
1) 20-Second Hollow Hold
2) 20-Second Ring Suport
3) 20 Band Face Pulls
Post work to comments.
Order Your 2019 Dogs of CFSBK Calendar
The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order HERE. The deadline for orders is this Saturday, December 15th.
Here’s more info on the awesome organization your donation will support:
PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.
We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.
Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.
Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.
Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.
Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.
What are you waiting for? Order your calendar today!
This Saturday: Look, Feel, Perform Better Challenge Info Session
It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. Interested in participating in the 2019 Look, Feel, Perform Better Challenge? There is an Info Session and Q&A this Saturday, December 15th at 9am in the Annex. We can’t wait to see you there!
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Yesterday’s Results Board: Rest Day
Recovery Is About Creating Balance Breaking Muscle
The Next Milk Is Sesame Milk NY Mag
Stella says
Scaled this way more than I thought I would, and I’m not sorry.
Deadlifts at 185 (Rx would have been like 215), bench at 85 (Rx would be 105). I feel like I could have done 95 on the bench? But on the other hand, my partner and I took 45 minutes to finish this and I bet we would have still been working out past 8 AM if I’d gone much heavier. Also, as KHarpz put it, “I wouldn’t do this Rx if you feel like working out the rest of this week.” I think I’ll be sore enough tomorrow morning based on this!
Deadlifts felt unusually heavy, but eventually I was able to get into something resembling a groove. Just have to remind myself that light weights do feel heavy sometimes after a long hiatus from that movement.
Fox says
8am class!
Partnered with Greg and Brett and we were each at different weight’s with me being the low man on the totem pole. I went a few pounds heavier to make for smoother weight changes…DL 245, BP 125
We finished in just under 30 minutes. Definitely could have pushed the pace but we moved pretty steadily throughout. This was actually a lot of fun, not as bad as I thought it might be.
Deadlifts: 8/7/6, 7/6/5, 8/7, 8/4, 9, 6, 3
Bench: 8/7/6, 7/6/5, 10/5, 12, 9, 6, 3
Good times!
Shawn Campbell says
8 am with Arturo
I echo Fox, “This was actually a lot of fun, not as bad as I thought it might be.”
I put 115 on the bar for DL. 7-7-7, 10-8, 12-3 (that was the dumb set) then unbroken. Those are big sets for me, which suggests that I should have put more on. That’s ok though – now I have a big set baseline that I know I can improve upon.
73# for bench. These took me by surprise a few times. I had to break them up alllll the way! 7-7-7, then 6-6-3-3 then 5-5-4 fail, then 4-4-2 fail, 3-3-2 fail (yikes! reallyy????) so then 2-2-2 and a big finish with a full set of 3! It dawned on me after the set of 9 that smaller sets meant getting back to the bench more quickly. In a way, I’m glad I had the misses. At least I know that I didn’t underestimate how much to lift here. I’m going to chalk some of the fatigue up to last night’s AGS sesh.
Speaking of AGS….another plug. I tested pull up max reps at body weight last night. I’ve moved from 4 to 8 and the cycle isn’t even over yet! All y’all should do this!
Stella says
Now that I’m hearing how many people broke the early sets up into 3 sets, I’m wishing I had gone heavier! Live and learn.
Shawn Campbell says
It was hard though. That first set on the bench felt so easy it was hard to commit to racking and then they’d just up n die.
Whit says
Monday: noon group class w/ Fox
Filly Z Press x 8ea : 12kg/25#, 16kg/30#, 16kg/30#, 16kg/35# – fun!
Rope climbs: did a few with legs and then practiced legless. got further than i have before, but not all the way up.
WOD: 3 rounds + 38 squats @ 24kg
gosh i hate KB swings so much. i’m going to start doing them once a week no matter what, in some context. because i typically avoid them.
cashed out with: 4 rounds…
hand over hand sled pull with heavy rope (+70#?? i can’t remember!)
sled push back
:10 each side single leg prone GHD hold — still using a hand for assistance.
5 matador dips @ 20×1
tuesday: easy 2.5 mile walk
wednesday: 10am group class w/ Brett
holy moly! did this WOD RX’d in just over 49 minutes ha haaaaaa! worked with Wally and Courtney, which was fun as always 🙂
DL @ 205# : 6-5-5-5, 5-5-4-4, 5-5-5, 4-4-4, 5-4, 4-2, 3
Bench @ 100#: broke up same as DL except for the 6’s which I did as one set
(bench should’ve been about 102 I think, but we were already doing a lot of plate changing on our team!)
DL was way harder to recharge my battery than the bench. Certainly never done 84 reps @ 205#, so I’ll take that. upper/mid-back got soft around the 12’s… I know where my work is!
needed to keep my body moving after this so did:
2x: 3:00 bike @ 54-56 RPM, 3:00 ski @ 650-700 cal/hr
then 3x:
3 chin ups
10 bent over row @ 30# ea
:30 hollow hold
off to Aire Ancient Baths for a relaxing afternoon!
Stella says
Kinda late in the day, but…anyone want a free ticket to Handel’s Messiah on Monday? My choir is performing at Carnegie Hall and I have one rear balcony ticket left that I’m pretty sure no one will buy from me because it’s a singleton. But if you’re into Handel, and want to sit next to my husband…FREE!
Email me, stellavision at gmail, if interested. More concert details here: http://www.oratoriosocietyofny.org/season-messiah
KLove says
Great write-up about KHarpz yesterday! Amazing coach and person!
Did deadlifts at 135 and bench at 75.
Almost did 155 on the DLs then when I realized the total volume decided that would not be smart bc my lower back hurt slightly after last week’s deadlifts. Bench was perfect or I could have challenged myself a bit more. The first set was the most challenging on both lifts- probably because I didn’t warm up that well and got easier each round. I didn’t max out or fatigue on any set. Did them in three sets for the round of 21, 18, and 15, two sets for the round of 12, then the rounds of 9, 6 and 3 were unbroken. Even though I went light, have a feeling I’ll be sore tomorrow.