Full Week of Workout Videos - Friday Chest - Bench Press CrossFit

45 minutes - 400 Calories  Aprox- Average Heart Rate ? - Max Heart Rate ?

• Did not get a recording of my Garmin Heart Rate Monitor Session

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Bench Press Warmup - 155 lbs x5 reps (Chest & Triceps)
• Bench Press Warmup - 185 lbs x3 reps (Chest & Triceps)
• Bench Press Warmup - 205 lbs x2 reps (Chest & Triceps)
• Bench Press - 225 lbs x13 reps (Chest & Triceps)
• Bench Press - 225 lbs x12 reps (Chest & Triceps)
• Bench Press - 225 lbs x5 reps (Chest & Triceps)
• Bench Press - 175 lbs x21 reps (Chest & Triceps)
• Bench Press - 175 lbs x15 reps (Chest & Triceps)

How to Position Heavy Dumbbells when Doing Bench Press

I had one of my Online Personal Training Clients mention that they where starting to get up in weight in their dumbbell bench press and where concerned about getting the extra weight load into position since they have issues with their back and did not want to potentially potentially strain or injure their back.

As with everything everything there are easy ways and hard ways to go about doing things, if you use technique rather than muscle to maneuver yourself into position when doing a heavy dumbbell bench press, then the amount of weight you use should not be a problem or put any unnecessary strain on your back.

In this YouTube video I show you how I use my legs and upper body to work with each other as counterbalances and get pretty much as much weight as you can handle when doing dumbbell bench press.

Cutting and Still Staying Strong - It Can Be Done...

So here I am in a 500-700 calorie per day deficit cutting for my November 8th Mens Masters Physique Contest. Over the last week my weight has dropped about 2 pounds and I am now down to right around 188-189 pounds, the lightest I have been in a while! According to the "Fitness Community", I should be losing my gains and getting weaker by the second...

Well say it isn't so! Today weighing in at 188 pounds I got a personal best Bench Press of 285 pounds for 2 reps and this was after some leed up bench work that was not ideal for getting any type of a PR.

Now my cut has been slow, about 9-10 pounds in the last 2 months and as of right now I am feeling pretty good, not too hungry and my energy is solid with only the ocasional valley. I fully expect to hit the wall and feel this cut in the next couple of weeks but so far so good and as long as I can still push it in the gym, I will continue to put as much weight on the bar as I can.

CrossFit Langley - Max Bench Press Workout

Another CrossFit Langley workout video for you today. On this day we where working on some heavy bench press, starting out a bit lower and working the weight up while reducing the reps to get to a 1 rep max for the day. This may not be my total best weight or Personal Best since I was moving some pretty heavy weight before my max bench rep, pretty sure I could have hit 275 fresh! Even so I'm really happy with it and now I have a realistic goal of hitting 300 pounds some time down the road...

Here is how the Bench Press reps broke down:

• 185 x 10 Reps
• 205 x 8 Reps
• 225 x 6 Reps
• 245 x 3 Reps
• 265 x 1 Rep

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

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Workout Journal - Bench Press - 205 Pounds for 10 Reps Times 5 Sets

It's been a couple of days since I felt like doing a workout but I dragged myself into my CrossFit Gym today and I'm really glad I did. It was good to get in there and move some weights around, helped a lot with raising my spirits :)

Today we did more of an upper body workout focussing on chest and doing Bench Press. The main part of the workout consisted of 5 sets of Bench Press with 10 reps per set and the goal weight was 205 pounds which I though would be a lot of weight for me since I'm just a hair under 180 pounds right now. I got through the first 3 sets of 10 reps each without any assistance from my workout partner, but then on the last 2 sets I had to break up my 10 reps and get a bit of a spot on the last few reps.

I felt it was a really good workout and now I have something to work towards, all 5 sets of 10 reps on my own (50 reps total with no help)...

Video samples taken from (www.crossfit.com)