9/24/12 - East Side SC Class Today was Benchmark Monday.  We went for our Crossfit Totals today.  The combination of your best 1RM lift for Squat, Overhead Press, and Deadlift. I am still not up to 1RM squats yet, so I just did 3 sets of 5 reps.  One of these days my back squat will be an appreciably larger weight then my overhead press. Squats - 3 sets 5 reps - 35 kilos Squat Warmup 2 sets 5 reps 15 kilos 1 set 5 reps 20 kilos 1 set 5 reps 30 kilos Next I moved on to the overhead press.  I’d done my first 1RM the previous week at 33kilos, this week I wanted more! Overhead Press Warmup 5 x 20 kilos 3 x 25 kilos 1 x 30 kilos Overhead Press  1 x 31 kilos 1 x 33 kilos 1 x 34 kilos Bam new PR!   Finally we rounded out the day with the deadlift.  I’d gotten to 84 kilos two weeks ago on a 1RM.  And was determined to do more.  Mostly I had lost grip the last time.   Deadlift Warmpup 5 x 40 kilos 5 x 50 kilos 3 x 60 kilos 1 x 70 kilo Deadlift 1 x 80 kilos 1 x 84 kilos 1 x 94 kilos Funny story about my last pull.  I thought I had loaded the bar with 87 kilos.  Turns out I can’t do math and had taken my 80kilo load and added 7 kilos to each side for a total of 94 kilos.  When I pulled I thought I had done 87.  It was hard, but I kept going since mentally I thought I was only pulling 3 more kilos than last time.  Had I known it was 94 I probably would have given up.  It was a bit of an ugly pull I lost my back a bit, but I did it.   I felt like a freaking rock star afterwards! So a new Huge PR in the deadlift! Giving me a Crossfit Total of: 163 kilos!

9/24/12 - East Side SC Class

Today was Benchmark Monday.  We went for our Crossfit Totals today.  The combination of your best 1RM lift for Squat, Overhead Press, and Deadlift.

I am still not up to 1RM squats yet, so I just did 3 sets of 5 reps.  One of these days my back squat will be an appreciably larger weight then my overhead press.

Squats - 3 sets 5 reps - 35 kilos

Squat Warmup

  • 2 sets 5 reps 15 kilos
  • 1 set 5 reps 20 kilos
  • 1 set 5 reps 30 kilos

Next I moved on to the overhead press.  I’d done my first 1RM the previous week at 33kilos, this week I wanted more!

Overhead Press Warmup

  • 5 x 20 kilos
  • 3 x 25 kilos
  • 1 x 30 kilos

Overhead Press 

  • 1 x 31 kilos
  • 1 x 33 kilos
  • 1 x 34 kilos

Bam new PR!  

Finally we rounded out the day with the deadlift.  I’d gotten to 84 kilos two weeks ago on a 1RM.  And was determined to do more.  Mostly I had lost grip the last time.  

Deadlift Warmpup

  • 5 x 40 kilos
  • 5 x 50 kilos
  • 3 x 60 kilos
  • 1 x 70 kilo

Deadlift

  • 1 x 80 kilos
  • 1 x 84 kilos
  • 1 x 94 kilos

Funny story about my last pull.  I thought I had loaded the bar with 87 kilos.  Turns out I can’t do math and had taken my 80kilo load and added 7 kilos to each side for a total of 94 kilos.  When I pulled I thought I had done 87.  It was hard, but I kept going since mentally I thought I was only pulling 3 more kilos than last time.  Had I known it was 94 I probably would have given up.  It was a bit of an ugly pull I lost my back a bit, but I did it.  

I felt like a freaking rock star afterwards!

So a new Huge PR in the deadlift!

Giving me a Crossfit Total of: 163 kilos!

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