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Old 01-27-2010, 09:39 AM   #1
Chadd Kaiser
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Bench Press Increases?

Hi all!

I'm a newcomer to Crossfit, and will be starting with tomorrow's WOD, as today's a rest day. I'm training to be in law enforcement, and one of the requirements is to bench 1RM of 98% bodyweight. I can hit that now, but barely, and want to hit higher.

I understand that crossfit is comprised of mostly olympic lifts, and I don't often see bench presses utilized in the WODs. I know I can supplement them into a workout as needed, but can anyone provide me with any insight regarding increases in 1RM bench? I primarily just don't want to lose what I've already got, as I've got upcoming PTTs and need to pass them. My current routine keeps me where I need to be, but I want more of a challenge, and CF fits the bill.

So will it help me increase my 1rm bench, or do I need to find time to supplement CF's WOD with my own bench routine as needed?

Thanks!
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Old 01-27-2010, 09:49 AM   #2
Eric Montgomery
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Re: Bench Press Increases?

If you were already a 400lb bencher then CF would probably not do bench press enough to sustain those numbers. But if you've got a 1RM of barely over bodyweight you'll see gains just by doing the WOD. I was teaching a class at my affiliate last night and one of the guys in the class put up a 20lb PR on 1RM bench (189lbs at a BW of 161lbs) in yesterday's workout despite the fact that he had only benched once in the last two months. All the other work that he'd been doing in the gym created enough of a stress response to increase his bench.

Or you could always add in a 3x5 on linear progression once a week before you do the WOD. Just start with a weight that you can get fairly easily for a set of 5. Do 3 sets of 5 reps with that same weight. The next week, add 5 or 10lbs. Repeat for about 8 or 10 weeks, and pretty soon you'll be pressing more than your old 1RM for 3 sets of 5.
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Old 01-27-2010, 10:58 AM   #3
Briggs Willoughby
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Re: Bench Press Increases?

Before I got into CF in July, I litterally had not bench pressed for several years. In a past life I was a college linebacker and then into powerlifting and at one point had a 385 (no shirt) bench.
Then I got really into motorcycle racing and running and didn't touch a weight or do any upper body work for several years (7, I think).
Anyway, doing CF for about 4 months, a WOD with bench press came up and I banged out 8 at my bodyweight (235). As I said, first time even sitting on a bench press for like 7 years.
So, based on my sample of 1, I would say CF WODs can get you to your goal. I doubt I'll get up to 385 again doing WODs, though.
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Old 01-27-2010, 01:37 PM   #4
Joshua Refenes
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Re: Bench Press Increases?

Purely anecdotal evidence but....

I had a max bench of 330 in high school (10 years ago).

I started CrossFit in May and did Lynne in June, and repeated it again about 2 weeks ago.

Lynne:
(5 Rounds)
Bodyweight Bench for Max Reps
Pull-ups for Max Reps

Bench Reps:
June - 5/3/4/2/3
Jan - 8/7/6/6/4

I also finished the "CrossFit Total 2" workout yesterday with a max bench of 275. I never thought I'd get that close to 300 after 10 years of zero bench work.
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Old 01-27-2010, 02:29 PM   #5
Kevin Thomas
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Re: Bench Press Increases?

Your job depends your ability to reach a specific goal. If I were you, I would train for that specific goal. CF is a GPP program and not designed for that specific goal. Lots of the men at the affiliate I previously attended (which followed MP CF) could not have met the goal your job requires. After coming off SS and going to MP CF for ~6 months, my bench fell significantly. I didn't care because it wasn't a goal of mine. All my other lifts declined too, which I did care about and is one reason I don't MP anymore, but that's just me.

Again, if you have a goal in mind you should train for that goal. The suggestion of 3x5 BP once a week on a linear progression in addition to your CF WODs seems like a good one for now.
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Old 01-27-2010, 04:15 PM   #6
Robert D Taylor Jr
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Re: Bench Press Increases?

Quote:
Originally Posted by Chadd Kaiser View Post
Hi all!

I'm a newcomer to Crossfit, and will be starting with tomorrow's WOD, as today's a rest day. I'm training to be in law enforcement, and one of the requirements is to bench 1RM of 98% bodyweight. I can hit that now, but barely, and want to hit higher.

I understand that crossfit is comprised of mostly olympic lifts, and I don't often see bench presses utilized in the WODs. I know I can supplement them into a workout as needed, but can anyone provide me with any insight regarding increases in 1RM bench? I primarily just don't want to lose what I've already got, as I've got upcoming PTTs and need to pass them. My current routine keeps me where I need to be, but I want more of a challenge, and CF fits the bill.

So will it help me increase my 1rm bench, or do I need to find time to supplement CF's WOD with my own bench routine as needed?

Thanks!
The thing is, you need to get better at benching while at least maintaining other elements, right?

My bench went up slightly over the last four years with an average of 1-3 sessions of ME bench annually, doing mostly MP or a 3X5 ME followed by a scaled MP using BS, DL, SP and weighted PU. So it is possible.
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Old 01-27-2010, 06:23 PM   #7
Eric Montgomery
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Re: Bench Press Increases?

Quote:
Originally Posted by Kevin Thomas View Post
Your job depends your ability to reach a specific goal. If I were you, I would train for that specific goal. CF is a GPP program and not designed for that specific goal. Lots of the men at the affiliate I previously attended (which followed MP CF) could not have met the goal your job requires. After coming off SS and going to MP CF for ~6 months, my bench fell significantly. I didn't care because it wasn't a goal of mine. All my other lifts declined too, which I did care about and is one reason I don't MP anymore, but that's just me.

Again, if you have a goal in mind you should train for that goal. The suggestion of 3x5 BP once a week on a linear progression in addition to your CF WODs seems like a good one for now.
I would agree with you if the job requirement was a 2xBW bench press, 3xBW deadlift, 4:30 mile, or something like that. For most people, numbers like those would require fairly specialized training. Fortunately for the OP a .98BW bench is something that's attainable for pretty much anyone who doesn't have a physical disability of some sort, and shouldn't require anything more than GPP with possibly a little additional strength work. Plus he's already reached the goal, he just wants to reach it a little more easily.
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Old 01-28-2010, 01:39 PM   #8
Ben Sparks
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Re: Bench Press Increases?

I played football in college and literally had not laid down on a bench since then (20 years). I did a CF Football cert in December and we did the combine-style max reps at 225 test. I warmed up to 185 and then knocked out 2 reps at 225. Nowhere near the football specialists at the cert who were doing 20+, but I was glad to get more than 1.

I weigh 222.
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Old 01-28-2010, 06:53 PM   #9
Chadd Kaiser
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Re: Bench Press Increases?

Thanks to everyone. I'll try and add the 3x5 linear progression once or twice a week (depending on the WODs). I talked to some guys who are in the career path I want to be on, and they recommend CF.

I appreciate everyone's input. Looking forward to hitting those WODs supplemented with additional workouts to meet my goals.
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Old 01-29-2010, 12:23 AM   #10
Daniel Cartwright
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Re: Bench Press Increases?

Edit: wrong topic, I'm terribly sorry, is there a way to delete posts?

Last edited by Daniel Cartwright : 01-29-2010 at 12:26 AM.
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