September 28, 2011
October 3, 2011

After a few running workouts, and some nasty hamstring work, Thursday was time to move the emphasis to the upper body. While its now cool to disparage the bench press, it is a great way to increase strength. Functionality critics always ask “when are you going to be on your back pushing something away?” Once you get stiff-armed in the chest from a guy with a 450 lb press, you don’t really ask those kinds of hypothetical questions- the value of it is apparent.

5×5 Bench Press/ Pullups (add weight if needed)

2 rounds of 1 minute max reps with the bar
Jump Squats
Seated Press
Standing curl



  1. SBV says:

    I bet this class was fun! Dudes were probably feeling “all blown up” from the pushing and pulling.

    I was able to get my work in at the Navy Yard, subject to a few modifications. I subbed press for bench press (due to lack of spotter) and push-ups for seated press (to incorporate some horizontal pressing).

    Looking forward to getting after it on Sunday.

  2. edgy reggie says:

    Last night’s class was a good one. For bench pressing, I tend to be of the mindset “If one wants a bigger bench, squat (and deadlift) more.” It’s one of the few barbell-based exercises that, in the distant past, I would do but not enjoy…at all. My attitude about bench pressing is getting better, but it’s still not at the level of squats, deadlifts, or Olympic lifts.

    Bench press: I struggled on this five-by-five session as I failed to get any reps past 165#. I couldn’t put my finger on why that was the case.

    the Finisher: (If I recall correctly) First round: 48 jump squats, 38 seated presses; second round: 40 jump squats, 30 seated presses, 30 curls (all with the 45# bar). My arms were on fire after the presses; adding barbell curls didn’t help matters much.

    “Not too bad for an old man.” – CFDC’s own ODB

  3. Dian says:

    Great class! Working with Lizzy and McKenzie was a lot of fun.

    I need to work on my upper body strength. Eventually, I want to hit triple digits on the bench press. My best sets last night were all at 75#. I tried a round at 80# but did not manage 5 reps.

    In between the bench presses, I got about 3 very un-pretty pull-ups per round. I need to start practicing pull-ups after every class or find a spot in my house to install a pull-up bar. The house is 95 years old and needs all sorts of upgrades but I’m worried about installing a pull-up bar. My friends might be right,…I am a CrossFit cult member.

    The finisher hurt like heck but was fun.