#benchpress — Public Fediverse posts

Today's #Workout was a #Patseruurtje

Warm up:
- 20 min bike @ chill pace
- 3 rounds:
- 10x banded shoulder extensions
- 10x banded angels
- 10x banded shoulder abductions e/s
- Banded 7's
- 30" weighed armed circles e/s (1 kg)

Strength: 20 mins to find 1RM Bench press #BenchPress
- 10x 15 kg
- 5x 25 kg
- 2x 30 kg
- 1x 35 kg
- 1x 38 kg (= previous 1RM)
- 0x 39 kg (could not get it out of "the hole")

Accessory: 16 min EMOM
- 12x DB floor presses (8 kg)
- 16x alternating gorilla rows (16 kg)
- 40" weighed deadbugs (2,5 kg)
- 12x Arnold press (5 kg)

A nice workout, managed to repeat my previous 1RM, which I actually failed the time before.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

First #BenchPress season at the #gym in nearly 4 months today. Whooooo golly, I told myself I had to be humble getting back into it, but I am being HUMBLED big time.

It'll recover, given the time and effort. But wow, this strength has absolutely vanished. One session at a time though...

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 mins GoWod + 2 rounds (12 banded angels + 12 banded shoulder abductions e/s)

Warm up: banded 7's + 30" weighed arm circles forward + 30" backwards

Strength: Bench Press 4x every 2:30 #BenchPress
- 3x bench press @ 85-90% 1RM
- rounds 1-3: 33 kg (87,5%); round 4: 34 kg (90%) 🎉 #PR

Accessory: 16 min EMOM
- 12x floor squeeze press (7,5 kg)
- 16x alternating gorilla row (rounds 1-3: 16 kg; round 4: 20kg)
- 40" hollow hold
- 12x Arnold press (5 kg)

Just what I needed today, some good strength work & managing a personal record

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Strength Training Expert Shares 3 Tips to Build Muscle

Between coaching 10 workout classes a week and holding personal training sessions, James McMillian makes the most of…
#NewsBeep #News #Fitness #AU #Australia #BenchPress #businessinsider #Carbohydrate #day #Energy #gymtime #hardworkout #Health #jamesmcmillian #morningworkout #Muscle #protein #Sandwich #squat #training #Weekend
https://www.newsbeep.com/au/670572/

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 5 active squat stretch
- 5 pvc/barbell muscle clean
- 5 pvc/barbell front squats

Workout: "Chevy Bel Air", for time, time cap 17:00, scaled to
- at 00:00 -> 9 - 7 - 5
- front squats (25 kg)
- down up + jumping pull up
- rest remaining of time until
- at 10:00 -> 5 - 7 - 9
- front squats (25 kg)
- down up + jumping pull up
Finished in 4:32 & 5:11

Strength: #BenchPress 5 rounds x 2 mins
- 5x bench press @ 70% 1RM -> 25 kg

I was already exhausted after the warm up, had some sugar and went for the rest of the workout, but did not push super hard.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility:
- 15 min GoWod activation routine
- banded 7s

Warm up: 8 min AMRAP
- 30" row
- 5x down dog to seal
- 10x alternating scorpion
- 5x single arm DB bench press e/s (7 kg)

Strength: Bench Press 4x 2:30 #BenchPress
- 10x bench press (20 - 21 - 22 - 23 kg)

Workout: "Tottenham Hotspur", 15 min AMRAP, scaled to
- 8 cal row
- 10+5(n-1) elevated push ups
I got to round 7, but only did 24 of the 40 pushups of the round (so a total of 215 reps if I mathed right)

While my hamstring seems to be about 99% (Still gotta retest 1RM deadlift and stuff, those are still being built back up), I finally am a proper crossfitter and fcked up my shoulder (probably the twice pike push up workout of Friday / Monday past). So I am paying more attention to shoulder movements, being more careful, scaling a lot more, and started with extra activation / warm up with GoWod for the painy parts.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Just cleaned up enough space in my office for my bench and hand weights. My plan is to do 10 bench press reps before every cup of coffee. I drink coffee continuously, so I should get an arm workout over the course of a day.

#weights #benchpress #exercise #coffee #weightlifting

Today's #Workout was #Patseruurtje #GymBroHour

Warm up: 25 min erg bike / 10 km

Mobility: banded 7s

Strength: Bench press 4 rounds, every 2:30 #BenchPress
- 3x 33kg each round

Accessory: 4 rounds
- 10 triceps roll backs (4 kg)
- 10 KB pass through in plank e/s (12 kg)
- 10 seesaw presses e/s (7,5 kg)

Happy I still could bench press this after yesterday's 100 bench presses. Triceps roll backs felt fine at 4kg but too much at 5kg. Oh well.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

📈 Maximizing Smith Machine Chest Press 📈

👉 Set a flat bench under the bar.

👉 When lying down, the bar should align just below nipple line.

👉 Bar path = slight arc down toward lower-mid chest

👉 Tempo: 2–3 seconds down

👉 Stop just above chest or gentle touch, don’t bounce the weight off the chest.

#chestpress #chestworkout #pecs #upperbodyworkouts #smithmachine #benchpress #workout #exercise #howto #stepbystep #weightlifting #onlinecoach #personaltrainer

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
- 10 KAS bridges (27 kg)
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s

Warm up: Banded 7s

Strength: Bench Press
- 5x 5 Bench Press @ 75-80% of 1RM = 30kg

Accessory: 4 rounds
- 10 front raises (2x 4kg)
- 10 single arm triceps extensions (4 kg)
- 32 m suitcase carry e/s (20 kg)

Love me a Gym Bro Session with bench press because flexing a work is happening 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour #BenchPress

Flat color comm for https://furaffinity.net/user/DigiLord

#furryart #raptor #feline #spotter #benchpress #digilord

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon