Bench Press + Jump Squat Strength Workout (SWOD) 5/3/1 Bench Press Hopefully you are not disappointed with your new PR or, should I say, 1 RM. There is no ambiguity to your new number. There is no; “I could do better next time”, “I was tired”, “I could have gone heavier”. Nope. Whatever you get on your last set of 1 repetition is your new max. Notice the last set says 100% plus. If you are finding throughout the workout the number you guessed or estimated is not working out, say too light, then you need to do some on the fly planning for your last set. Likewise if it is too heavy.
Tips for the Actual Max Out
- Visualize – See yourself doing the rep. Visualize the motion before it happens. You may think this is silly, but ask any professional power lifter if they visualize before a lift. Most great athletes see themselves doing something before it happens.
- Concentrate – Don’t worry about what everyone else will think who is watching, you are not here to impress. The only thing you should think about is the lift. People should not even be able to talk to you right before the lift. Plug in with headphones or whatever you need to clear your mind.
- Breathe – Simple, don’t hold your breath for the entire thing and pass out after you lift.
- Tighten – This plays in to safety. Tighten your core on every lift. We don’t want you to blow anything out or get a hernia. If you think it is too heavy, it probably is. Be careful Workout of the Day (WOD) 5 Rounds for TIme 30 Sec Dips 30 Sec Rest 30 Sec Jump Squats 30 sec Rest 30 sec DB Snatch (45/25) 30 sec Rest