Co-Owner Training Session

Last night my brother and I were able to train together for the first time in over a couple of years. I was not expecting to hit a big lift, but when your brother is your spotter, programs go out the window.

Frank worked up to a solid bench of 225/1. His first bench session in three weeks. I worked up to 325/1, which is what I wanted to hit in 9 weeks. It is time to re-evaluate my bench goa...l!

Bench: 45/15/15, 95/10, 135/10, 185/5, 235/5, 275/3, 305/1, 325/1 (Huge Post Surgery PR)

Green Band Assisted Pull-Ups: 10/6/6/6/6
Orange Band Seated Press: 15, Added Red Band, 15/10/8/8

Green Band Overhead Tricep Extensions: 20/20/20/20/20

While I was completing the rest of my session, Frank took on the Crossfit workout Cindy. Cindy consists of 5 pull-ups, 10 push-ups, and 15 air squats for 20 continuous minutes.

After all was said and done, Frank completed 15 full rounds, plus 7 reps (5 pull-ups/2 push-ups). From what I have seen on Facebook and other Crossfit message boards, that is a respectable total.