Blast from the past....fun with bumpers...

Sam Blank - how ya doing bro? Good to see you are still around and coming back to Israel! We will definitely get together for a WOD...which will be even better since I now have bumper plates!! Thank you Rogue Fitness by way of Omry Peled! What a difference: no fear of going overrhead since I can drop them, no worries about stressing my back in the eccentric phase of lifts...awesome.
One of the things I always needed to do, but never could, was figure out my real 5RM, 3RM and 1 RM with overhead lifts; I knew that once I got the bumpers that needed to be the first thing on my "to-do" list.
So I did, and here they are:

Shoulder Press
5 RM -  55 kg (110#)
3 RM - lost the note I wrote this on
1 RM - 65 kg (130#)

Push Press
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

Push Jerk
** note: form sucked on this, it really needs work
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

As we all know, there should be a linear progression with the weight as more hip drive is present in these lift progressions. Something to think about....

To make sure I didnt feel like I didn't do enough work, here's an interesting little WOD I cooked up to end the day.

3 Rounds for time:

• 30 metre suicide run (see here for explanation)
• 12 KBS @ 18 kg
• Agility ladder drill
• 8 DL @ 70 kg (140#)

Round #1 - 1:54
Round #2 - 2:06
Round #3 - 2:15
 
Post times and thoughts to comments.
Ian