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.
I got a great training session in tonight. The little guy went to bed early, so I was able to lift before 9pm. It certainly made a big difference.
Bench: 45/15/15, 95/10, 135/10, 185/5, 225/4, Work Sets--275/4/4/4
Green Band Assisted Pull-Ups: 7/7/7/7
Orange Band Seated Press: 15/15/15/15
Green Band Tricep Pushdowns: 20/20/15/15/15
EZ Curls: 35lbs. on each side/10, 45lbs. on each side/6/6/6/6
My goal for my upcoming WNPF meet is 325lbs, but at the pace I'm going I know I will be able to exceed that goal.
Dr. Infurna is the Owner of Forza Athletics. Dr. Infurna's athletes have gone on to break National and State Records in the Weight Throw and Hammer Throw