The post below was originally published in 2011, and it's been updated each year to reflect where I am in my life and the new...Read More
Summer Training Plan (+ Strength Friday – 05/18/12)
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.
I need a revamp.
I’ve been consistently throwing around the heavy barbells twice a week since January, and I love what it’s doing for my confidence and my frame. True, I’m still broader and heavier than I want to be — I feel like I get very “bulldog-y” when I gain weight… very dense — but I can see the scaffolding that sits underneath the external mushiness growing stronger and tighter. This is movement in the right direction.
But I’m not feeling fired up and inspired by my training. I often felt terror and joy when confronted with my CrossFit workouts, and I miss that very much (along with the social side of CrossFit Austin and my dear workout buddies in the morning class there). But given my hormones right now, my body is simply not ready for those high-intensity hits yet. My inner 8-year-old is throwing a hissy fit of epic proportions these days, demanding workouts that include a little glamour, a little sexiness, a little what-what that makes me feel like a super badass when I’m done.
So while my pre-teen self is whining and eye rolling, the adult in me is thinking honestly about what to do with myself this summer. What kind of plan can I put together for June, July, and August to make myself feel fit, accomplished, happy, and — please, oh please, oh please — leaner?
The yoga and meditation need to stay. The strength training is a given. Based on this very wise article from Whole9, I should probably be enjoying more low-intensity activity in my life, and I’m committed to GetUpStandUp on the days that I’m at my desk for long stretches. I also really love hitting the trail with Zombies, Run!, and I’d like to be doing more body weight movements that increase my heart rate but don’t wipe me out.
Putting all of that together in a sensible plan is going to be no small feat, but I’m going to make it happen. Damn it.
I’m going to chew on it all over the weekend to get a plan together for Monday and the start of a new week. I need to get back that feeling of zing wow! about my workouts, rather than the decidedly meh approach I’ve been feeling lately. It’s the foodie equivalent of eating plain poached chicken breast and steamed broccoli. I want to feast on workouts made up of — metaphorically, of course — spicy stuff like Merguez Meatballs, refreshing stuff like Vietnamese Chicken Salad, and luscious stuff like Tropical Chopped Salad.
To stretch this point to breaking, I need a workout plan I can sink my teeth into. (Sorry.)
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
3 @ 70% of max = 100#
3 @ 80% of max = 110#
max reps @ 90% of max = 125# – I did 6.
3 @ 70% of max = 75#
3 @ 80% of max = 90#
max reps @ 90% of max = 100# – I did 6.
(According to the 5/3/1 strength training program, that means my estimated 1 rep max is now 119#. Um, that would be a killer new PR. I’m thinking about doing a real 1 rep max day to kick off June training to see if that estimate is on the money.)
bench press: 10 reps @ 65#
lat pull: 2 X 10 reps @ 80#
How are you feeling about your summer training plan?