Sep 29, 2009

WEDNESDAY 090930

For weight:

Benchpress
5-5-5

Deadlift
5-5-5

Work these "sets across," meaning once you get to your five rep max, perform two more sets. This is a great technique for building strength, and is the same technique used in Coach Rip's Starting Strength program.

Post loads to comments.

Special thanks to Major Jamie Uptgraft for programming September's calendar. Major Pat Dagon has October and Major Ryan Wylie has volunteered for November. Great work guys!

13 comments:

jeffrey.paine said...

Apparently lack of sleep is effecting my reading comprehension - I wrote down 5x5. RW and Mike set me straight, but not until I had done 5 sets on the bench.

Bench - 185, 195, 195(f@4), 185(f@4), 175

Deadlift - 275, 285, 305

RW said...

Bench - 205, 205, 205

Deadlift - 285, 285, 305 (did not find my 5 rep max)

Added Weighted Pull-ups - 45,45,45

Michael said...

Bench - 195, 195 (f@4), 195 (f@3)
Deadlist - 245, 245, 245 (should have gone higher, but worked on form at 86% of 1rpm)

also added weighted pull-ups - 45, 45(f@5), 45(f@4)

Ryan, I think you were at 215 for your bench...

upty03 said...

BP--215

DL--315

Gary said...
This comment has been removed by the author.
Gary said...

BP: 225, 205, 205
DL: 285, 285, 285
WT P/U: 45, 45, 45 (F@4)

craigrr said...

Bench - 245, 235, 235
Deadlift - 275, 285, 305

Brian said...

I added shoulder presses based on my lack of progress in those.
BP: 135, 135, 140, 145 (f@5), and attempt at 155 must have been funny/sad to watch as it sat on my chest.
DL: 225, 265, 245
SP: 95, 95, 95

Nick said...

J O'B and I kinda got a little confused.. so we went ahead and did 5 sets of each

BP
225 (f@5), 215 (f@5), 205, 205, 205

Deads

275 (f@1), 245, 245, 245, 245, 245

Wayne L said...

BP - 205-205-205
DL - 275-275-275

Damon said...

Bench-205, 210, 210

Deadlift-275, 285, 285

Neil said...

Bench 155 / 175 / 195 / 215 / 235 X 3 sets
DL. 135 / 215 / 235 / 255 x 3sets

B_A said...

BP - 175, 175, (175F@4), 170
DL - 255, 255, 255

was getting a tad greedy on DLs