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.
Back to the future.
On June 18, Dave and I traveled back in time and repeated our weight training cycle from May. Today marks our return to the present or the future or something.
Guess what? The barbells are still heavy.
This is my workout schedule for the week:
Monday — weights / walk 4-mile loop
Tuesday — walk 4-mile loop / kundalini yoga
Wednesday — 20:00 workout: run 1:00/recover 2:00, then walk the rest of the 4-mile loop
Thursday — walk 4-mile loop
Friday — weights / kundalini yoga
Saturday — 20:00 workout: run 1:00/recover 2:00, then walk the rest of the 3-mile loop / hatha yoga
10 air squats + 10 rotations
10 prisoner squats + 10 rotations
walking lunge w/ rotation
5 @ 65% of max = 115#
5 @ 75% of max = 135#
max reps @ 85% of max = 155# - I did 9.
Oh, friends! That was a lot of deadlifts at 155!
5 @ 65% of max = 60#
5 @ 75% of max = 65#
max reps @ 85% of max = 75# – I did 5.
The overhead presses are getting harder to eke out. But they’re over quickly, so I’ve got that going for me.
11 pulldowns, 90#
11 walking lunges
11 1-arm rows, 30# dumbbell
11 stepups, 20″ box, 12# dumbbells
What’s your workout plan for the week?
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