Spreadsheet: 9c22bed0-b296-4e4c-9555-6b297f0c93b7
Sheet: Press & Bench

HATCH SQUAT PROGRAM: _____________ - _____________
 | 1RM Press |  |  |  | 1RM Bench Press
 | 73 |  |  |  | 100
WEEK 1 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 01/16 | sets/reps | % | [NAME] used | rep did | sets/reps | % | [NAME] used | rep did
 | 1x10 | 0.6 |  | 10 | 1x10 | 0.6 |  | 10 | 5x5 [NAME] (10#) | This was hard, haha.  Did 10# weighted ring dips and that was definitely too light.
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x6 | 0.75 |  | 6 | 1x6 | 0.75 |  | 6
 | 1x4 | 0.8 |  | 9 | 1x4 | 0.8 |  | 8
day 2 - 01/18 | 1x10 | 0.6 |  | 10 | 1x10 | 0.6 |  | 10 | 5x5 [NAME] (12.5#) | Don't think I'm used to this high volume training.  So sore.
 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x8 | 0.75 |  | 10 | 1x8 | 0.75 |  | 14
day 3 - 1RM - 01/20 | 1 | 1 | 78 | 1 |  |  |  |  | 5x5 Muscle Ups | That's a PR, by 5#!  [NAME] because 2 weeks ago I could not even get 68# up.  [NAME]-ups were all no false grip.
WEEK 2 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 01/23 | 1x10 | 0.6 |  | 10 | 1x10 | 0.6 |  | 10 | 8x6 Strict Pull-Ups (WOD) | Supplemental work today was taken from WOD.  Will do ring dips or muscle-ups tomorrow for squat supplemental work.
 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8
 | 1x6 | 0.7 |  | 6 | 1x6 | 0.7 |  | 6
 | 1x6 | 0.75 |  | 6 | 1x6 | 0.75 |  | 6
 | 1x6 | 0.8 |  | 10 | 1x6 | 0.8 |  | 11
day 2 - 01/26 | 1x10 | 0.6 |  | 10 | 1x10 | 0.6 |  | 10 | 30 Muscle-ups for time (NFG) | It's weird how I get really tired after like rep 2 on the last set of bench, but I am still somehow able to bust out a lot more reps.  I feel like I don't have this same motor/mindset/whatever for squats anymore.  Instead of weighted dips, did 30 muscle-ups for time.  I really need to learn how to kip.
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x8 | 0.75 |  | 8 | 1x8 | 0.75 |  | 8
 | 1x8 | 0.8 |  | 10 | 1x8 | 0.8 |  | 13
day 3 - 1RM - 01/28 |  |  |  |  | 1 | 1
WEEK 3 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 01/31 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8 | 5x5 [NAME] (15#) | Did 62# twice, on third set (messed up) and last set.  Note to self, bench press is really hard after 40 minutes of nothing but overhead squats.
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8 | [NAME]
 | 1x6 | 0.8 |  | 6 | 1x6 | 0.8 |  | 6
 | 1x6 | 0.85 |  | 9 | 1x6 | 0.85 |  | 7
day 2 - 02/02 | 1x10 | 0.6 |  | 10 | 1x10 | 0.6 |  | 10 | 5x5 [NAME] (8kg KB) | Ring dips were hard!
 | 1x10 | 0.65 |  | 10 | 1x10 | 0.65 |  | 10 | [NAME]
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x8 | 0.75 |  | 11 | 1x8 | 0.75 |  | 16
day 3 - 1RM | 1 | 1 |  |  | 1 | 1
WEEK 4 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 02/07 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8 | <none> | Did these after the WOD (2009 CrossFit Games Final WOD).  Hard.  No all out last set this week.
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x6 | 0.8 |  | 6 | 1x6 | 0.8 |  | 6
 | 1x6 | 0.85 |  | 6 | 1x6 | 0.85 |  | 6
day2 - 02/08 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8 | <none> | Did these on Wednesday, along with the squats.  Taking an active rest day on Thursday, and full rest day on Friday for the Sac Throwdown.  No all-out last set.
 | 1x8 | 0.7 |  | 8 | 1x8 | 0.7 |  | 8
 | 1x8 | 0.75 |  | 8 | 1x8 | 0.75 |  | 8
 | 1x8 | 0.8 |  | 8 | 1x8 | 0.8 |  | 8
day 3 - 1RM
WEEK 5 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 02/13 | 1x8 | 0.65 |  | 8 | 1x8 | 0.65 |  | 8 | 10x5 [NAME] (extra deep) | Did this before BBC.  Going to try to do squats in the morning on M/W followed by press work in the evenings before BBC.  Want to use T/R mornings for extra 10min range metcons since those are getting bad.  Might be overkill but we'll see.
 | 1x6 | 0.75 |  | 6 | 1x6 | 0.75 |  | 6
 | 1x4 | 0.85 |  | 4 | 1x4 | 0.85 |  | 4
 | 1x4 | 0.9 |  | 8 | 1x4 | 0.9 |  | 8
day 2 - 02/15 | 1x6 | 0.65 |  | 6 | 1x6 | 0.65 |  | 6 | counted ring dips from WOD | Due to time contraints, counted ring dips from Heavy Power Elizabeth for supplement.
 | 1x6 | 0.75 |  | 6 | 1x6 | 0.75 |  | 6
 | 1x6 | 0.8 |  | 6 | 1x6 | 0.8 |  | 6
 | 1x6 | 0.8 |  | 10 | 1x6 | 0.8 |  | 14
day 3 - 1RM | 1 | 1 |  |  | 1 | 1
WEEK 6 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 02/18 | 1x6 | 0.7 |  | 6 | 1x6 | 0.7 |  | 6 | 6x5 Muscle Ups | Did press/bench 3x this week since leaving for HI on Thursday and doubt I will have time to get in lifting work.  Quite taxing.
 | 1x6 | 0.8 |  | 6 | 1x6 | 0.8 |  | 6
 | 1x3 | 0.9 |  | 3 | 1x3 | 0.9 |  | 3
 | 1x2 | 0.95 |  | 5 | 1x2 | 0.95 |  | 4
day 2 - 02/20 | 1x4 | 0.75 |  | 4 | 1x4 | 0.75 |  | 4 | 6x5 Muscle Ups | Also did this on Monday but in the evening before BBC.  Tough to do double days but it's that or skipping it.. [NAME].
 | 1x4 | 0.8 |  | 4 | 1x4 | 0.8 |  | 4
 | 1x4 | 0.8 |  | 4 | 1x4 | 0.8 |  | 4
 | 1x4 | 0.8 |  | 10 | 1x4 | 0.8 |  | 12
day 3
WEEK 7 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 02/22 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5 | <none> | Did this later in the day, same day as squats & before BBC.  Overtrainning?  Maybe?  People said I'm waiting too long at the top for bench.  Also need to keep my feet down on those money reps.  Doing the open WOD 1 tomorrow morning so I can avoid having to do it in Hawaii.  Double day again for HI.  Happy with the press work.
 | 1x5 | 0.8 |  | 5 | 1x5 | 0.8 |  | 5
 | 1x2 | 0.85 |  | 2 | 1x2 | 0.85 |  | 2
 | 1x3 | 0.9 |  | 3 | 1x3 | 0.9 |  | 3
 | 1x1 | 1 |  | 4 | 1x1 | 1 |  | 2
day 2 - 03/04 | 1x4 | 0.7 |  | 4 | 1x4 | 0.7 |  | 4 | 5x5 Strict Pull-Ups | Did this after the open wod 2.  too many snatches
 | 1x4 | 0.75 |  | 4 | 1x4 | 0.75 |  | 4
 | 1x4 | 0.8 |  | 4 | 1x4 | 0.8 |  | 4
 | 1x4 | 0.85 |  | 7 | 1x4 | 0.85 |  | 10
day 3 - 1RM | 1 | 1 |  |  | 1 | 1
WEEK 8 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 03/06 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5 | 30 Muscle-Ups | Did the press work at home.  [NAME] sluggish.  Did not go all out on the last bench set since no spot.  Nice to work out at home as the sun is rising.
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.75 |  | 5 | 1x5 | 0.75 |  | 5
 | 1x5 | 0.8 |  | 7 | 1x5 | 0.8 |  | 5
day 2 - 03/10 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5 | [NAME] | Front is starting to get over developed from bench, so starting to do bent over rows and ring rows.  After this is done, I think I'm done with bench.
 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
day 3 - 1RM
WEEK 9 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 03/12 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 5x8 Chest-to-Bar Pull-Ups | Working on dynamic strength… specifically movements that involve kipping.  [NAME] good so decided to do [NAME] reps on last set.
 | 1x3 | 0.7 |  | 3 | 1x3 | 0.7 |  | 3
 | 1x2 | 0.8 |  | 2 | 1x2 | 0.8 |  | 2
 | 1x2 | 0.9 |  | 2 | 1x2 | 0.9 |  | 2
 | 1x1 | 0.95 |  | 4 | 1x1 | 0.95 |  | 5
day 2 - 03/13 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5 | 5x5 Bent Over Rows | Probably overdoing this but decided to do day 2, one day later.  Ugh the open.  I've taken this too far.
 | 1x5 | 0.75 |  | 5 | 1x5 | 0.75 |  | 5
 | 1x5 | 0.75 |  | 5 | 1x5 | 0.75 |  | 5
 | 1x5 | 0.75 |  | 10 | 1x5 | 0.75 |  | 10
day 3 - 1RM | 1 | 1 |  |  | 1 | 1
WEEK 10 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 -03/18 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 5x5 Bent Over Rows | Haha, shoulder press fail.
 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.75 |  | 11 | 1x5 | 0.75 |  | 20
day 2 - 03/19 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | <none> | Can't wait for the open to be over so I can stop planning around it.  Actually did [NAME] on 03/25 since class was using racks.  Class was also using 2.5#'s for the open so did 2x5 (65#), 5 (75#), and 5 (85#) instead.
 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.75 |  | 10 | 1x5 | 0.75 |  | 5
day 3 - 1RM
WEEK 11 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 03/26 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 5x5 Bent Over Rows | Holy press!  This [NAME] program has made a big impact on my shoulder press!
 | 1x3 | 0.7 |  | 3 | 1x3 | 0.7 |  | 3
 | 1x2 | 0.8 |  | 2 | 1x2 | 0.8 |  | 2
 | 1x2 | 0.9 |  | 2 | 1x2 | 0.9 |  | 2
 | 1x1 | 0.95 |  | 1 | 1x1 | 0.95 |  | 1
 | 1x1 | 1.025 |  | 5 | 1x1 | 1.025 |  | 3
day 2 - 03/28 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 30 Muscle-Ups (high rings) | Wanted the 20-reps on the press!
 | 1x5 | 0.65 |  | 5 | 1x5 | 0.65 |  | 5
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.7 |  | 10 | 1x5 | 0.7 |  | 20
day 3 - 1RM | 1 | 1 |  |  | 1 | 1
WEEK 12 | PRESS |  |  |  | BENCH PRESS |  |  |  | SUPPLEMENT | NOTES
day 1 - 03/31 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 5x5 Bent Over Rows | No spot for bench press so didn’t go all out.
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.75 |  | 5 | 1x5 | 0.75 |  | 5
 | 1x5 | 0.75 |  | 10 | 1x5 | 0.75 |  | 10
day 2 - 04/04 | 1x5 | 0.6 |  | 5 | 1x5 | 0.6 |  | 5 | 5x5 Bent Over Rows | Sore.  Got a lot more reps on BP with a spot!
 | 1x5 | 0.7 |  | 5 | 1x5 | 0.7 |  | 5
 | 1x5 | 0.75 |  | 5 | 1x5 | 0.75 |  | 5
 | 1x5 | 0.75 |  | 10 | 1x5 | 0.75 |  | 20
day 3 - 1RM