Big PR on bench press today. 165# (which according to this chart, is just above Novice for my body weight, but it's progress).
I think I'll use the intermediate level as my new goal for all my lifts (bench, dead lift, press, power clean, power snatch and squat), they are for the most part less aggressive than the arbitrary goals I set for myself in 2012 (dead lift twice my body weight, squat 1.5x my body weight, clean my body weight).
I think I'll use the intermediate level as my new goal for all my lifts (bench, dead lift, press, power clean, power snatch and squat), they are for the most part less aggressive than the arbitrary goals I set for myself in 2012 (dead lift twice my body weight, squat 1.5x my body weight, clean my body weight).
The WOD was interesting.
4 rounds of
- run 400m (340m)
- 2 rope climbs
- 20 push press 95# (dropped to 85# after first 5 reps of round 1)
21:24 (or maybe 22:24, I don't remember)
The push press really slowed me down, the running and rope climbing was a snap, maybe I should've gone 75# like the other two guys, but I felt moderately ashamed of dropping below blue Rx, which is unreasonable, I know, but sometimes you can't help feeling that. It was harder and took longer, but I did the work and I'll be stronger for it.
Revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
(most of which will not likely be attained in 2012):
Lift / % body weight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Dead lift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 105lbs
Power Clean / 109% / 185lbs / 145lbs
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 205lbs
(most of which will not likely be attained in 2012):
Lift / % body weight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 165lbs
Dead lift / 177% / 300lbs / 265lbs
Press / 77% / 130lbs / 105lbs
Power Clean / 109% / 185lbs / 145lbs
Power snatch / 84% 140lbs / 95lbs
Back Squat / 150% / 255lbs / 205lbs
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