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Strength Thursday – 04/05/12 (w/ Bonus F*Yeah)

photo - flickr.com/photos/undergroundbastard/

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.

WARMUP
5:00 elliptical
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


STRENGTH

Back Squat:
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.

Bench Press:
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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3 Responses to “Strength Thursday – 04/05/12 (w/ Bonus F*Yeah)”

  1. Sarah says:

    Trying to decide between yoga tonight and Crossfit. Such a tough choice some days…. they are both at the same time. I’m just starting Crossfit. Today they are maxing out on back squats and clean & jerk which I’ve never tried to max on. So… probably choosing Crossfit. :)

    Thanks as always for the inspiration!!!

    Shanti,
    Sarah

  2. Gabe says:

    Nice work on the PRs (or close PRs)!

    I’ve been doing the 5/3/1 as well and it’s really interesting to see how many reps I get with the different lifts on the “max reps set”.

    With dead lifts and overhead press I’m usually in the 4-6 range. With squats I’m regularly 6-8, but then with bench press I’m getting 8-10 for the max reps. Seems kind of like my 1RM for bench was low, or I’m building chest strength faster than others.

    Keep lifting heavy things. PRs rock!

  3. Juliet says:

    Congratulations on BOTH the squats and the bench. HOLY COW I am impressed.

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