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...Read More
Strength Monday – 06/18/12
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.
Traveling back in time.
The best thing about the Wendler 5/3/1 strength training program is that it both encourages and rewards consistency over superstardom. Since we started the program in January, Dave and I have both made gradual strength gains by doing the workouts twice a week, every week. I’m less squishy-looking than I was, too, so the results are trending in the right direction.
But the gift of Wendler 5/3/1 is also its curse because if you should, say, only do one workout before you go to Mexico, lift nothing heavier than a pina colada while strolling on the beach in Mexico for a week, then do only one workout the week after you return from Mexico, well… you probably won’t be ready to tackle the increased weight of the next month’s 5/3/1 cycle.
Today, Dave and I recommitted to Mondays and Thursdays at the craptastic, but we had to travel back in time to do it. We’re repeating the weights from our cycle in May because we were failing at the increased weight for June.
I don’t feel badly about it at all. In fact, it’s really great learning. The program works if we comply with the guidelines for how to make the program work. Where have I experienced that before? Oh, right. With just about everything in life.
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 = 145# – I did 10.
These felt great! Heavy, but not “why is there so much gravity today?” heavy. And my form was rockin’.
5 @ 65% of max = 55#
5 @ 75% of max = 60#
max reps @ 85% of max = 70# – I did 8.
3 rounds, not for time, just because, but I had a hustle on, sorta:
11 dumbbell step-ups, 20# box + 15# dbs
11 pulldowns, 90#
11/leg walking lunges, 10# plate overhead
11 one-arm rows, 30# db
This is a really kickass combo of movements, so I’m doing this cashout every Monday all month. My goal is to increase the weight a little each week.
JUST FOR FUN
:45 wall handstand
On my first attempt to kick up onto the wall, I crashed spectacularly! My butt crashed into the mirrored wall and made a very disturbing clang! (like, I felt all of the eyes in the gym on me), then I kinda crumpled and fell on my face with my butt sticking way up in the air and my t-shirt riding up over my belly. Very pretty! I tried to kick up again and didn’t make it all the way up, so I said to myself, “Forget it. I’ll just do it on Thursday.” Then I got scared I’d lost my handstand mojo, and I knew I had to try again immediately. So I did, and I made it, and I held it for 45 seconds. Whew!
Did you train today? Share, please.