Strength log for Wednesday, September 24th

Today was supposed to be a rest day.  Didn't go to Crossfit and slept in until nearly 7am  (woohoo!).  I was supposed to go to the Y and just do physio homework and mobility.

Which is what I did. Until it was almost time to go.

I started with my homeword, the right glute max activation. Then worked the lacrosse ball into my glutes, hips, erectors and lats. Then foam rolled my lats, pecs and mid back.

I also did the lift-each-knee-as-high-as-it-will-go-by-pulling-it-up-with-my-hand and holding it there while engaging the opposite glute drill. 4 times each side.

And I did some bretzels.

I was almost time to go and I got that familiar feeling like I had done anything productive. 

So I figured I should do bench.  Why not?

Warmed up aggressively with empty bar, 95#, 145# and 185#, the I did a single at 205# and then with butterflies in my stomach I loaded 2 plates, 225#.

"Do things that scare you" the saying goes.  "Fail harder", they say, well here was my chance. 

I got Dave (double under Dave, not Olympic lifter Dave) to spot me with clear instructions not to touch the bar unless I call for help. He did well.

I unracked it, brought it down slowly and back up the same speed it went down, and it was going up!  I was doing it. Then with inches to go, it stopped.  I pushed with everything I had, it started to move a tiny bit, but I was going to run out of steam soon, so my butt came off the bench a tad giving me just enough leverage to get it the rest of they way. 

So I'm not 100% I can call it official, but I'm taking it.

Progress update:

Bench Press PR. 

Strength:
Bench: 225lbs September 24, 2014 (up from 220lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014

Power:
Power Clean: 185lbs Dec 30, 2013 (up from 175lbs)
Power snatch:  125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013