Sickest Bench Cluster

Follow Exactly
Know 1 Rep Max:

Warmup: 40% of 1RM x 5, 50%x5, 70% x 5

Cluster 1:     83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
2 Minute Break:
Cluster 2:     90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
2 Minute Break:
Cluster 3:     87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
2 Minute Break:
Cluster 4:     65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
2 Minute Break:
Cluster 5:     60% of 1 RM x 8-10
                      30 Second Break
                       60% of 1 RM x 8-10
                      30 Second Break
                      60% of 1 RM x 8-10
                      30 Second Break

Bench Cluster: 2/27/12

Warmup:  med ball chest pass, broad jumps, med ball throwdowns
1. Bench Press Cluster:  225x5, 245x5, 265x6,4,2, 285x6,4,2, 315x6,4,2,
2. Drop Sets: 225x20, 225x10,4,2,2,2, 185x20
3. Upright Rows 3x20
3a. Band Tear Aparts: 3x20
4. Reverse Grip Skulls: 3x20

Monday/ Tuesday Jan 16,17

Monday:
KB Swings/Extra Wide Sumo DL with KB
1. Zercher Squat with 120 lbs chains: worked up to 3 rep max
2. Reverse Hyper: 3x12
3. Seated Hip Abduction: 3x20
4. DB Rows: 3x15
5. BB Shrugs: 3x15
6. Rack Situps: 3x20

Tuesday:
1. Rack Lockouts with Football Bar: 120 lbs of chains: worked up to 3 rep max
2. Football Bar Triple Grip Lockout: 2x15
3. DB shoulder Press: 3x12
4. Incline flies: 3x12
5. Tricep Pushdown: 3x12
6. Tricep Banded Pushdown: 3x12
7. Lateral Raise: 3x12

Monday Jan 9, 2011

Warmup: Kb Swings, Retro Sled Drag
1. Zercher Squat: Worked up to 5 rep max then added 3 Sets of large chains then re-worked up to a 5-rep max.
2. Reverse Hyper: 3x12
3. Dumbell Row: 3x15
4. Retro-Sled Drag: 2x50 yards

Friday: January 1, 2012

1. Bench Press: Worked up to a heavy 5 then a heavy single
2. Steep Incline DB Press: 3x10
3. Close Grip Football Bar Lockout: 3x10
4. Upright Row: 3x10
5. Leaning Lat Raise: 3x10

Squat 12/26/11

This is my last squat day in the 2011 year.
Lets make it good.

1. Kb Swings/ KB Sumo DL
2. Box Squat: 4x1@93%   Success
3. Sumo DL: 500x1, 405x5
4. DB Row: 4x10 with 45 seconds break. no straps
5. Barbell Curls: 3x10
6. Hammer Curls: 3x10 \
7. Lying Leg Raise: 5x15

Funny

Discussion board topic - sport as religion....

my response -

I will start off by stating my personal bias AGAINST Crossfit - It is a cult, filled with koolaide drinking weaklings who pray to the almighty WOD (workout of the day)... Ahh that felt nice
I say these things not because I am against the training philosophies, but because of the way people practice it and the way it has created a following of sorts. Crossfit is cross training, done using various training modalities, from strongman to swimming in order to "forge elite fitness." This means cross fit will make you fitter, but not better at anything. For most this is awesome, because it gets you active and healthier. For athletes it is stupid because it cannot prepare you for your sport.
Crossfitters only do cross fit. They follow it to a T and preach about the glorious gory of cross fit. There are many cross fit gyms in every city (like churches), where people go to train/ pray to the cross fit gods. They live "life as prescribed", meaning they follow the WOD (workout of the day) exactly as written. Crossfit even has its own pilgrimage called the cross fit games. All the best cross fitters come together to compete in fellowship with one another.
If this doesn't sound like a cult or religion, i don't know what does. The other thing that is similar is that cross fitters bash every other type of training and think cross fit is the best. This sounds a lot like radical religious terrorists to me! Maybe next we will have a terror attack on a powerlifting meet where cross fitters run around doing kipping pull-ups while I dead lift?