Bench Press PR @ 197 Pounds - 305 Pounds x 2 Reps

I have a goal for this year to hit 300 pounds in my Bench Press, 400 pounds in my Squat and 500 pounds for a Deadlift, for a 3 lift total of 1200 pounds!

I would like to do this while being under 200 pounds body weight which should not be too difficult since I rarely get up and over 200 pounds.

Well today I hit 305 for 2 reps in my Bench Press at a body weight of 197 pounds, so one out of the three is accomplished :) Yesterday I went for a Deadlift of 502 pounds but perhaps after a bit too much pre-work. I did get it off the ground but was not able to finish it. I am fairly confident that on a different day I should be able to hit 500 pounds in my Deadlift.

The lift I am not so sure about is the 400 pounds Squat, I have done 2 Box Squat reps at 403 but they are a bit easier than a conventional Squat. I will be working to imporve my Squat and I know that if I can get my Squat up, it will only help my Deadlift numbers.

Full Week of Workout Videos - Monday Legs Accessory Home

42 minutes - 360 Calories - Average Heart Rate 117 - Max Heart Rate 144.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Hamstrings)
• Calf Raises x4 sets Using Inspire FT2 Smith Bar (Calves)

Full Week of Workout Videos - Monday Legs - Squats CrossFit

58 minutes - 688 Calories  Aprox- Average Heart Rate 142 - Max Heart Rate 189.

• Garmin Heart Rate Monitor Session Link 

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Box Squats 225 lbs x10 reps (Legs)
• Box Squats 255 lbs x10 reps (Legs)
• Box Squats 275 lbs x10 reps (Legs)
• Box Squats 305 lbs x10 reps (Legs)
• Box Squats 365 lbs x6 reps (Legs)
• Standard Back Squat 225 lbs x10 reps (Legs)
• Standard Back Squat 225 lbs x10 reps (Legs)

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Shoulder Press using Total Gym x2 sets (Shoulders)
• Shoulder Side Raise using Total Gym x2 sets (Side Delts)
• Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
• Shoulder Front Raise using Total Gym x2 sets (Front Delts)
• Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
• Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
• Cable Rope Ab Crunches x3 sets (Abs)

Full Week of Workout Videos - Friday Chest and Triceps Accessory Home

1:16 minutes - 669 Calories - Average Heart Rate 119 - Max Heart Rate 166.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Warmup & Mobility:

• Rotator cuff work and Stretching

Strength:

• Decline standing cable flies x3 sets (Chest)
• Incline seated cable flies x3 sets (Chest)
• Flat seated cable flies x3 sets (Chest)
• Various position pushups x3 sets max reps each (Chest & Triceps)
• Tricep cable extensions using curl bar x4 sets (Triceps)
• Tricep cable extensions using rope x4 sets (Triceps)
• Crunches and leg raises (Abs)