E2MOM, alternated, dbs for bench press

165, 185, 205, 215, 225
90, 100, 110, 120, 130(f, 4 reps)

Deadlift-275, 295, 300, 305, 315
Bench-165, 185, 185, 190, 190

M/37/5’8”/180

deadlift 5x5 @ 315 E3MOM 
bench 5x5 @ 185 E3MOM 

315-335-355-375-375
135-145-155-160-160 neutral grip bp

265-270-275-280-285

195-205-205-210-210

Deadlift 315-365-405-375 took it easy to avoid frying my cns. (No belt)
Press grip Bench: 155-175-185-195-200 (no warmup other than deadlift, felt good for a change) 

135-185-225-245-275lbs

95-115-135-145-145lbs

M/27/5'8"/170lb
CrossFit AFK

315lb-315lb-315lb-315lb-315lb

135lb-155lb-165lb-175lb-185lb

150-160-170-160-150 kg
100-102,5-100-100-100 kg

Bench 220 5/5/5/5/4
Deadlift 135/200/240/265/220 (recent max was 345 for 5 in the deadlift, but I was going easy today as I'm still adapting to the overall stimulus of CF) 

Deadlift: 225-275-275-315-315

Bench: 225-225-225-225-225

DL: 295-310-325-340-355x1-345x4
BP: 185-195-205-215x4-205

Supersetted.  Pleased with both of these.  Really smoked on deads when I got to 355.  In between bench and deads, I did 5 sets of 25 unbroken DU.

49m/5'10"/180

Modified:
--
Strict push-ups: 5 x 1' AMRAP, 2' rest
DB Deadlift: 5 x 1' AMRAP, 2' rest @ 2x 15kg

> push-ups: 12+12+12+12+12 / deadlifts: 23+25+25+25+28
--
Peace. 

Another YOPD here diagnosed in 2016 at age of 37. I am a dedicated CrossFit enthusiast (started in 2007 or so) and am sure that the regimen has slowed the progression along with diet, speedbag; yoga, meditation etc - throwing the kitchen sink of everything non-pharma at it (in addition to medication). Keep fighting!

DL: 185x3; 195 - 205 (didn’t push it after recent back issues)

BP: 155
165
175
185
195
(probably have a little more with spotter)

44 / 6’0 / 190

M/36/6'/180#

DL: 275/305/325/335/315
BP: 185/195/205/195/185

Deo gratias

Deadlift : 245-255-265-275-275
Bench press: 195-205-205-205-210

Working Rx in KG.

Deadlift
Warm up: 60, 100
Working: 120x5 140x5 140x5 150x5 150x4

Bench press
Warm up: press ups, 60
Working: 80x5, 90x5, 95x5, 95x5, 100x4

DL: 320-340-350-360-370
BP: 185-195-205-210-210

DL: 225 all sets
Bench: 195 all sets

DL 275-285-295-305-315

Bench Press 135(5)
*kept it light for shoulders 

DL: 120, 125, 130, 135, 140 [kg]

DL: 315, 335, 355, 365, 385

BP: 225, 235, 245, 255 (f) 4 reps, 250

couldve went heavier on DL but I’m nervous after a knee injury from last year

Los peso seria cada ronda peso d cuanto 

Rx (5x5)
Deadlift
225
315
405
455
475(only 1 rep)

Bench
155
185
225
235
240

Son(15)
Rx
Deadlift
135,225,245,255,275

Bench
95,105,125,135,145

Deadlift 135-225-315-405-445
Bench press 135-185-205-225-245

Rx
DL: 185-205-235-255-275#
BP: 135-155-165-175-135#

Did SLIPS as part of warm-up.  Heaviest I've gone on DLs and BP in a while.  Good practice after yesterday's tabata work.

DL 
225 275 305 325 355
Bench 
185 205 215 215 220

On to stair master!

M/48/6'2"/180#

Trap bar DL 
260/280/300/315/335
Reverse grip floor press
115/125/135/145/155

Deadlifts
5 X 135
5 X 185
5 X 205
5 X 205
5 X 205

BENCH
5 X 95
5 X 115
5 X 120
5 X 125
5 X 135

Deadlift 
100-130-155-180-201kg

Bench Press
80-90-100-110-117kg (No spotter)

All in KG: Deadlift 120, 130, 120, 120, 120. Bench 80, 90, 80, 80, 80

DL 215-215-215-215-215
BP 120-125-125-135-135
rested 2min between sets

As Chris noted: 5x DLs one day after Tabata squats?? And let's not forget, 5x BPs after Tabata push-ups!!

DL 215-235-245-255-245#
BP 135-135-135-137-135(4)

Well off my 5RMs, but felt good to put the body under some stress again. 

60/5’8”/153

Used farmer carry rig
190-220-260-290-310-310-310
Bench
155-165-185-185(2)-165-165

20 min SLIPS
Bench Press - 4 sets at 175lbs then last at 185lbs
Deadlift - all 5 sets at 255lbs

Deadlift 5 x 135/155/185/205/235
Bench 5 x 115/135/165/165/165

male 29/6’1”/195 lb 

DL 135-245-315-335-335 (5)
Bench 135-185-205-215-215 (5)

Ran up against time, worked in sets of 5 up to 235# on deadlift

On a multifunction gym machine

200 lbs DL
150 lbs Inclined Press

DL 205,205,225,275,300
Bench 135,185,185,175,175
 
Overshot the bench.... always been my weak spot.

Deadlift: 315x4 - 325 (pr) for the last round
Bench: 185-195-200-205-210

chest felt more fried than the legs from yesterday’s tabata push-ups!

Champions Club Scaling Notes

RANT
I think this would be another good time for the reminder that these workouts are not intended to be viewed as singular things, but rather as part of a gameplan from weeks before and weeks leading up. For example, if you were planning your own workouts and wanted to hit a 5 rep max on deadlifts on January 13, what's the one thing you probably would not do the day before? Tabata squats? Oh yeah, right. And what would you probably not want to do three days ago? A hero workout with 2.5 miles of running and a crap ton of eccentric loading of the posterior chain with c&j? Yup, that too. Does that mean deadlifts are a bad idea today? Hell no! Look up Pat Sherwood's old video in the archives called "Bodypart Splits" (it wasn't a Journal video, just one of those ones they'd post on the main page). You need to be able to know how to keep a rigid midline when you are fresh, when you are going fast, when you are going slow, and when your legs are absolutely fried chicken from the last few days. Accept that a 5 rep pr probably isn't going to happen and get some good practice.

WORKOUT THEMES
High output followed by full recovery. Weightlifting. Squatting with an emphasis on pushing and midline. Pushing at midrange. Stamina.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
AMRAP in 12 minutes of:
10 deadlifts
10 push-ups

STRENGTH SCALE
As is but instead of 5 reps unbroken for each set, give yourself like a minute or 45 seconds to get all 5 reps in.

POWER SCALE
Time each set of 5, not allowing any to go fall under a time you feel is fast enough

MY STUFF
Did sets of 315 deadlifts and ring dips in between. My legs are done.

GENERAL FEAR LEVEL: 5

Deadlift 5-5-5-5-5
135-155-185-205-225
Bench press 5-5-5-5-5
95-115-135-165-180