Here's the question, Is there even a need to do it at all?
Or...
Are Burpees, Ring Pushups, Clapping Pushups, Push Press / Jerk, and Pullups enough to maintain strength in that area?
We haven't done any bench pressing here in over two months so now it's time to test that theory.
I'll be doing this with two tests. The one below and another next week comparing a 1RM.
Here's the first workout and my results from the last time I did it.
5 rounds of:
Row 500m #10 @ 1:50 pace
Rest 2:30 (unstrap, walk to bench and start the first rep at 2:30)
Max Bench Press reps @ 185lbs
Rest 1:30 (walk to rower, strap in, and start rowing at 1:30)
Results from 9.24.08:
1. 1:48.2 / 19 reps
2. 1:51.2 / 13 reps
3. 1:53.0 / 12 reps
4. 1:57.7 / 11 reps
5. 1:56.0 / 10 reps
Regardless of the importance of benching this is a decent workout. As far as the results go, we'll see later today how things compare now, 8 months later. Then, next week I'll compare my 1RM from 12.23.08 of 255lbs to what it is now and see if there's been any loss of strength there.
I know one thing already, I don't miss benching. There's way too much other "fun" stuff to do instead.
Post your thoughts on the bench press as an important / effective exercise to comments
"Grace" scaled to 115lbs
ReplyDelete30 reps clean and jerk
As an option I did squat clean.
5:30
This time:
ReplyDeleteResults from 5.8.09
1. 1:49.3 / 17 reps
2. 1:47.3 / 12 reps
3. 1:49.1 / 10 reps
4. 1:49.8 / 7 reps
5. 1:49.8 / 7 reps
avg. 500 = 1:49.1
total reps @ 185 = 53
Last time:
Results from 9.24.08:
1. 1:48.2 / 19 reps
2. 1:51.2 / 13 reps
3. 1:53.0 / 12 reps
4. 1:57.7 / 11 reps
5. 1:56.0 / 10 reps
avg. 500 = 1:53.2
total reps @ 185 = 65
I like my bench numbers better the first time but my rowing was significantly better this time.
My conclusion is this: if you want to be good at something you have to practice it. There are instances of carry over in the type of training we do. For instance, I'm sure the recent prescription of crossfit helped me to fight thru those last two 500's when I felt the angels of death tearing at my last few ounces of life. That sort of mental toughness and drive is something going all out during a timed wod will teach you. But, in the end my bench press strength has most certainly decreased. Therefore, I believe, if you want to be good at something you had better do it, often.
We'll see how the 1 rep max effort goes next week. That should tell me even more.
Any body weight changes from last attempt?
ReplyDelete9.24.08 = 166.4 lbs
ReplyDelete5.8.09 = 173.2 lbs
not sure what that means relative to the results
and from the first time I did it..
ReplyDeleteResults from 3.20.08
1. 1:52 row / 14 reps
2. 1:46 row / 12 reps
3. 1:53 row / 9 reps
4. 1:58 row / 8 reps
5. 1:51 row / 8 reps
av. 500 = 1:52
total reps @ 185 = 51
bodyweight unknown
another conclusion (although already known)
ReplyDeleteI am most efficient at a bw of +/- 165
If I could only beat the nutrition side of the equation...