Bench Press

5 – 5 – 5 – 5 – 5 – 5 – 5

No MetCon today.  Take you time and hit your sets.  Do not overload too early.  Hit 5 reps but keep the weight increasing each set.  If you know you can get 5 reps at 225#, your loads shoudl look something like this:

185 – 195 – 200 – 210 – 220 – 225


If you are looking for a PR, this ISN'T the protocol for that.  This protocol is designed to overload. If you start missing REDUCE THE WEIGHT.  We don't want to see 3-4 sets of misses.  We also don't want to see 7 sets of BS light weight.  This protocol relies on your ability to understand your capabilities and push them to the edge, but not beyond.

Post loads to comments.


Today's last class is held at noon in preparation for Atomic CrossFit's Hammer & Chisel Competition on tomorrow.


This coming Saturday is ACF's first compeition; see more information under "Events" (link)

Also check out our new items under Retail Store (link).

15 Responses to ““Unyielding””

  1. Bullhorn

    was not trying to PR got 205, then 215 3x then david gave me a nudge on the last 2.
    good luck to all tomorrow!

  2. Jackrabbit

    So EXCITED for Atomic’s HaMmEr and ChIsEl event tomorrow. Best of luck to everyone! See you all this afternoon!

  3. Bonnie B

    nice working with sarah, jamie, and jen h. this morning!
    good luck to everyone tomorrow!

  4. Keith Fogle

    good luck to all the competitors!

  5. dianna

    Best of Luck all ACF competitors!
    wish I could come play.

  6. Kelli

    Good luck to everyone and to atomic on their first competition!! Sure wish I could be there, but will be in Dallas. Hubby and kiddos may come by and ck it out.

  7. Silverback

    Don’t remember my progression, I know that heaviest successful weight was 215 and I only got 4 reps @ 220.
    Nice sharing the bench with Sid & Fight Club. Good work guys!

  8. Schubert

    My old one or two rep max has been at 135ish. Today, my last set of 130 felt good. The last rep was a good push.

  9. Black'n'Blue/TripleB

    Good working with Shelly and Dianna this morning!

  10. mario c

    mario c
    Good luck and best effort to everyone competing in the event tomorrow!

  11. Easy Rider (aka Robert Hammond)

    Excited about tommorrow…good luck to all the competitors!

  12. Barbella

    I think we did about 8-9 reps..it’s all good.
    I like your coaching Billy~~
    Great to meet you Kendra (sp?) thanks for encouraging my F-bombs & not being offened!
    Looking forward to helping out & watching this weekend!!