Strength Wednesday 06/06/12
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.
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.
Today, the awesomeness started with barbells, dumbbells, and body weight work at the craptastic gym. I knew it was going to be a good workout, ’cause I was wearing my Nom Nom Paleo socks.
WARMUP
5:00 elliptical
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
straight-leg march
STRENGTH
Deadlift:
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.
Overhead Press:
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.
CASHOUT
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# dbI think I invented prisoner step-ups. Did I?!
Did you train today? Lay it on us.
Tags: strength
11 Responses to “Strength Wednesday 06/06/12”
Post a comment
Like what you've read? Got something to say? Lay it on me!
I dont even know what prisoner step-ups are…Im I the only one?!
Nope, you’re not the only one, ’cause I think I invented them
“Prisoner squats” are when you place your hands on your head, so I did that during the step-ups so I couldn’t use my arms for momentum. Much harder for core and legs.
Example prisoner squats here:
http://www.sixpackfactory.com/prisoner-squat-leg-exercises-quadriceps/
I did what my CF trainer called a “beatdown” when he did it himself. 3 RFT, 21 each of Knees to elbows, push ups, box jumps (20 in), wall ball (10 lbs), kettlebell swings (12 lbs), good mornings (45 lbs), and lunges (45 lbs). It took me 33 minutes, and I was the last one to finish. There was sweat dripping everywhere, and I was really glad for people like you and NomNomPaleo, who are part of my motivation to go out and do it. Because I freaking love it.
Oh, man! That sounds like a great-terrible workout. Love it! Congrats on finishing! Three rounds… what a nightmare. In that painfully fun way.
The weights were heavy because gravity was very strong today.
VERY strong gravity today. For sure.
I started cross fit about a month ago; mostly because of your blog and I am loving it! Of course I can barely walk most days.
YAY! WOOT! And… I’m sorry
But not really, ’cause that’s AWESOME. You are awesome.
I’ve walked six miles already, but no weights yet. Does that count?
Of course that counts! That’s awesome!
I started 5/3/1 because of you (thanks). I do feel that the week after the de-load is hard, it felt like I never squatted before.