Strength Thursday – 06/21/12

photo –

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.

Life in a nutshell.

As you know if you read my post from yesterday, I’m enjoying the fruits of being a chick this week. All hail hormone poisoning!

My experiences today are the perfect encapsulation of the ups and downs of life. In no particular order, the things that are awesome and annoying about being me today:

1. I meditated this morning before lifting at the craptastic. | I had time to meditate because I woke up too early.

2. I had a pretty badass workout this a.m. that included 85 weighted squats. | I have uncomfortable PMS.

3. We had a totally kickass meeting with our PR company Bread & Butter Public Relations. | We have to take some kinda scary next steps to grow our business.

4. Dave and I ate a celebratory steak lunch. | The big lunch made me sleepy.

5. I work for myself so I can nap if I want to. | I had a lie down, but my nap didn’t take.

6. I developed a kickass tabbouleh recipe to share with you. | I’m having trouble finishing the blog post because I can’t think. See #2 above.

7. It’s almost the weekend. | I can’t believe it’s almost the weekend already! (I’m not caught up on my work yet.)

8. I work at home, so I can do laundry any time. | I started the laundry, then forgot about it. Then re-started it and forgot about it.

9. I watched this video, and it made me really happy. | I watched this video, and it made me a little weepy. (Learn more about Matt here.)

There’s no light without dark, no happiness with sorrow, no pleasure in the occasional indulgence without the daily good behavior — and all in all, it’s been a pretty good day.

Except for the PMS.

5:00 treadmill
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


Back Squat:
5 @ 65% of max = 90#
5 @ 75% of max = 105#
max reps @ 85% of max = 120# – I did 9.

Bench Press:
5 @ 65% of max = 70#
5 @ 75% of max = 85#
max reps @ 85% of max = 95# – I did 9.

I totally, unequivocally love bench press. It makes me feel big, dumb, and strong — and for those few reps, I’m all about it.


2 rounds, 45# bar:
10 front squat
10 press
10 overhead squat
10 back squat


How’s your day going?

Meet Mark Schneider

This is Mark: In addition that winning smile, he's got a huge heart and a giant brain. He's my coach and trainer. And now he...

Read More
Take That, You Jerk!

In my quest for lean superhero-ness, Dave and I are hitting the craptastic gym in our Converse to lift heavy stuff and work on skills...

Read More


  • Kyra says:

    I’m right there with you, girl. Good news? This too shall pass. And I love Where the Hell is Matt. Also look up YouTube vids for “Gratitude Dance” (same dance style as Matt uses. Makes me smile every time)!

    And eat some cinnamon shaved coconut chips!

    • Mel says:

      I just got new speakers for my computer so I can have badass dance breaks during my day. I am very excited about this development.

  • Tim Huntley says:

    Hey Mel,

    Best of luck with #3. I know you guys will do great!


  • sarah k. says:

    Today was hard, but it was easier having read your post from yesterday. I never keep track, so I usually have a few crabby days of carb-craving and self-doubt before I know what’s going on. Today, I recognized it. I didn’t know how to change anything, but at least I know what’s going on. So thanks.

  • Bebe says:

    Oh my. I too am today a captive of PMS. That video was wonderful. It made me smile as tears crept into the corners of my eyes!

  • Amanda Lindsay says:

    I love the honesty in this post. Thanks for keeping it real. : )

  • Becky Parker says:

    Thanks for putting a smile on my face! <3 the video!

  • Oh, I’d never seen this video before. OMG, verklempt!! Based on his video and website I just downloaded Matt Harding’s Kindle eBook for $1.99. Wow! Mel, thanks so much!

    P.S. Great to see you’re nice and strong! I’m doing Rippetoe’s Starting Strength right now (similar to Wendler) and you and I are lifting similar weights. Awesome! Power to the fortysomethings!!!

  • Tom R. says:

    As a dude, I obviously (and thankfully) don’t have the PMS thing. So, what’s my excuse for TOTALLY getting the randomness of your day. Sounds like a Saturday in my world (except I would generally end with some booze and a big piece of meat). Thanks for the smile.

  • Lydia says:

    I’m pretty sure I tore the part of my right side IT band that connects the top of it to my gluteus. So that’s fun. I haven’t had a good workout since Monday. I might be having a bit of a pity party.