In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
Pick it up, put it down, go on home…
There was no cashout or bonus, fun-time handstands for me today. All that wallowing on Monday and Tuesday meant I didn’t get much work done, and I’m a woman on a mission today to crank out some serious productivity. I kept my time at the craptastic gym short and productive — and I think I hit some serious bench press PR action.
10 slow PVC back squats
10 slow PVX OH squats
10 slow PVC Frankenstein squats
10 behind-the neck press + 10 good mornings
PVC shoulder mobility
75% of max = 5 reps @ 100#
85% of max = 3 reps @ 1115#
95% of max = max reps @130#. I did 4 good ones and a fifth that was probably not deep enough ’cause I kinda chickened out.
75% of max = 5 reps @ 80#
85% of max = 3 reps @ 90#
95% of max = max reps @ 100#. I did 5. PR (I think.)
Are you training today?
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