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.
Twelve weeks of uninterrupted normal.
The beach in Tulum, Mexico was breathtaking and ever-so-relaxing. Silky white sand, turquoise water, fresh air. I loved the barefootedness and the splashing… until I didn’t. By the time our week wrapped up, I was 100% ready to come home. Thanks to all of you, I have a pretty great regular life, and I was delighted to get back to it.
Even better, the calendar from now until August is mostly bare. I have a few book deadlines here and there, but no travel. Which means dino-chow eaten at home, 8-9 hours of sleep every night, work days packed with writing, and weekends filled with meandering. And cooking!
Dave and I are cooking up a plan for the Summer of Awesomeness 2012 that will include movies, recipes, workouts, reading, yoga, and meditation… plus photographic evidence of all the good times. Look for a post on that soon so you can plan your own Summer of Awesomeness, too.
PVC shoulder mobility
10 slow PVC Frankenstein squats + 10 PVC good mornings
10 slow PVC back squats + 10 PVC good mornings
10 slow PVC OH squats + 10 PVC good mornings
5 @ 65% of max = 115#
5 @ 75% of max = 135#
max reps @ 85% of max = 155# - I did 8.
Last week was our scheduled de-load week, but man! it felt like I hadn’t lifted in forever. That barbell was heav-y.
5 @ 65% of max = 60#
5 @ 75% of max = 65#
max reps @ 85% of max = 75# – I did 3, plus 2 push presses.
That was just sad.
3 rounds, not for time, just because, but I had a hustle on, sorta:
11 prisoner step-ups, 22# box
11 pulldowns, 80#
11/leg prisoner walking lunges
11 one-arm rows, 25# db
I think I invented prisoner step-ups. Did I?!
Did you train today? Lay it on us.
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