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Strength Monday 12/3/12

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.


Reggae and Deadlifts and Burpees, Oh My!

The music at the craptastic is generally… well, crappy. Whomever happens to be the bored front desk clerk at the time plugs in their mp3 device of choice and plays whatever catches their fancy. Their fancies, I’m here to tell you, have terrible taste in music.

But today was pretty good. Our front desk dude was feeling the islands, and there are worse things in the world that picking up barbells to the sounds of Bob Marley, Jimmy Cliff, and Peter Tosh. Worse things like: burpees.

Oh, cashout! How I love hate love-hate you.

WARMUP
5:00 treadmill

2 rounds:
11 PVC good mornings
11 PVC squats
11 PVC rotations
cat-cow –> downward dog
hamstring & quad stretches
tree pose (I held the pose with my eyes closed for 5 seconds!)


STRENGTH

Deadlift:
3 @ 70% of max =125#
3@ 80% of max = 145#
max reps @ 90% of max = 160# - I did 7.

Overhead Press:
3 @ 70% of max =60#
5 @ 80% of max = 65#
max reps @ 90% of max = 70# - I did 6.


CASHOUT

21-15-9
deadlift, 95#
burpees

My time: 9:32. I ran a clock but I didn’t go after this “for time,” I just kept a nice steady pace. My goal was to finish in under 10 minutes, so yay.

Did you hit the gym or trail or some such today?

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7 Responses to “Strength Monday 12/3/12”

  1. Renee says:

    I did. I’m just learning to lift heavy and I’m not sure how to transition from my little girl 15 lb. weights to the big girl weights. I just started with eplifefit and bodeefit and those are giving me some much needed structure. I like your cashout. I need a training buddy!! (random thoughts, strung together…)

    • Aimee says:

      I have been contemplating eplifefit and haven’t taken the plunge b/c I wasn’t sure if it was worth the monthly subscription if I can’t make it to the gym often. Thoughts?

      • Renee says:

        I’m just finishing the beginner modules which are good. A core component of the program is the heavy lifting which would require access to weights. In my opinion, it’s definitely worth the first $20 to explore it, and then decide if it would work for you long term. Bodeefit is FREE and I’m loving having the option of some structure and ideas on days I don’t get to the gym.

  2. Tina says:

    I just started messing around with the Wendler 5/3/1 too! I was coupling it with his Big But Boring as well and also doing crossfit 4 days a week. I started doing lousy at the box though, so I’m scaling back now. I’m either going to cut BBB completely out and just concentrate on the 5/3/1, or just do the deadlift and the overhead press part of his program, they are my two favorites!

    Best wishes on your new journey!

  3. Tom R. says:

    Digging it.

    You know I got my WOD on. 3×5 on back squats (I am depressingly weak for a dude when it comes to squats). Then, 3 RFT- 400m, 20 burpees (no love, just hate), 15 db rows left arm.

    Squatting and burpees with an arm that can’t bear weight nor bend must be a sight to see. Glad my buddy’s garage doesn’t have mirrors.

    Keep feeling good!

  4. Carol says:

    I don’t know how you workout to a routine. I just go to the gym, turn on the foodnetwork and do whatever I feel like that day. Sometimes it’s jumping with medicine balls, other times it’s lifting weights…

    • Megan says:

      It’s about building strength. You can’t build strength if you don’t know what you did previously and don’t have a set plan. You would never know how far you are pushing yourself. You’d just be coasting with what you found to be comfortable or satisfying.

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