5-7 | 100lb Bench Unlocked

Q: Upper

DB Iron Cross 3x10 @5lbsPlate bus drivers 3x10 @10lbsBent over DB Rear Delt Fly 3x10 @5lbsSeated hammer curls 3x10 @15lbsBB Seated Good Morning 3x10 @45lbsAlternating bent over rows 3x10 @15lbsSupermans 3x10 @bodyweightBench press 3x10 @bodyweightBench press 3 reps @100lbs

Helen Saunders
May 8
1 min read

I hit one of my milestones! I have benched 100!

Practice was "fun", with lots of bladework and tapdown drills in... unpleasant water.

📊 Vital Metrics

Rest & Recovery

Sleep: approx 9.5 hrs
Bevel Sleep Score: n/a
Bevel Strain Score: 110%

Rowing I

Intervals/Distance: Steady state and drills
Total Meters:
Average Split:
Stroke Rate: 18spm for steady state
Performance Note: I do not like pause at 3/4 slide. It makes me cry

🏋️ Supplemental Work

Lift

Upper

DB Iron Cross 3x10 @5lbs

Plate bus drivers 3x10 @10lbs

Bent over DB Rear Delt Fly 3x10 @5lbs

Seated hammer curls 3x10 @15lbs

BB Seated Good Morning 3x10 @45lbs

Alternating bent over rows 3x10 @15lbs

Supermans 3x10 @bodyweight

Bench press 3x10 @bodyweight

Bench press 3 reps @100lbs

📝 Reflections

Mental State: Icky, I needed more sleep and potentially more comfort
Obstacles: Phone usage - I am definitely on my phone too much.
Lesson learned: how to stabilize into 3/4 slide :/

📚Other ISP notes

Didn't end up going to dance, emailed lots of emails to athletes for interviews

🥞Nutrition

Forgot to record, but I had plenty of food. I also got protein powder to supplement my protein intake because I don't tend to like a lot of meat

🌄Looking ahead

On the water again tomorrow

Sweat Like an Olympian