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Lifting Ourselves and One Another

Monday, March 24, 2008


5 rounds for max reps:

body weight bench press

pull ups


Coach’s notes:  Perform as many reps as possible in the bench press.  Scale load if necessary.  Rest as you see fit.  There is no time component to this workout.  Then perform as many reps as possible for pull ups.  Hands cannot leave the bar.  You can hang all you want but hands cannot come off the bar.  Arms must be fully extended at the bottom and chin over the bar at the top.  Rest as you see fit.    Record your reps for each set and the total reps for all 5 sets to comments. 

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Comments: 7

So that’s what the bars do when everyone runs outside…



65 PR by 5

Rest day for me today, so only did one round “for fun”
BW Bench Press/Pull up: 8/26

Great workout
Bench Press 29, 23, 20, 14, 14
Pull up 14, 14, 11, 10, 9

Russ BP-180lbs


Ken BP-160lbs


BP – 155

22/16, 12/11, 9/11, 7/8, 6/7 Total = 109

The first 2 sets I did the BP and pullups one after the other with no rest. I did not realize I was to do BP-rest then pullup-rest etc… I also did not count reps where the spotter helped pull the weight up. I wanted to…but then I felt like I was only cheating myself…That said I wanted to break 100 total which I did and I got my first skin tear from all the pullups…awesome

BP – 44lbs ? I think…the heavier bar (obviously not my body weight)
Green band assisted chin ups

19/7, 20/5, 19/5, 19/4, 18/4 apx.

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