Bench press
5 x 30% = 45lb
5 x 40% = 60lb
3 x 50% = 75lb
3 x 60% = 90lb
2 x 70% = 105lb
2 x 80% = 120lb
1 x 90% = 135lb
1 x 95% = 140lb
1 x 100% = 150lb (F)
1 x 145lb
But not quite for bench presses. I managed to get the bar halfway up at 150lb, but couldn't get near a lock out. Still, that's the heaviest bench I've ever attempted, and at least I was able to move it! I took off 5lb, rested a couple of minutes, then did a single lift at 145lb, so at least I matched my existing PR.
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Alternate sets:
Preacher curls @ 65lb - 7, 6, 6, 5, 5
Push-downs @ 45lb - 8, 7, 8, 7, 7
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For 20 minutes:
Every minute on the minute do
7 Push-ups
7 Box jumps @ 22"
Rest for 5 minutes
75 strict sit-ups for time = 3:50
This was based on a workout I found online this morning, but the original finishes with burpees, not sit-ups. Yeah, I know sit-ups are nowhere near as tough as burpees, but this was a matter of running out of time - honest! I knew the burpees would take me more than 15 minutes, but I couldn't stay that long, so I did a move I knew I could get through quickly. I don't think the original stated the height for the box jumps, but in retrospect I could have added a couple of inches. Despite my recent problems with these, the 22" jumps were no problem, and all 20 rounds were unbroken. In fact, none of the rounds took me longer than 32 seconds to complete both movements. Still, this was fun, and I was a puddle of stinky sweat at the end.
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