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Strength Monday – 08/06/12
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.
Today starts a new month of our 5/3/1 cycle, so the weights jump up… with mixed results.
This is my workout schedule for the week:
Monday — weights / walk 4-mile loop if I finish my chapter
Tuesday — 20:00 workout: run 1:00/recover 2:00 / kundalini yoga
Wednesday — walk 4-mile loop
Thursday — walk 4-mile loop
Friday — weights / kundalini yoga
Saturday — walk 4-mile loop / hatha yoga
10 PVC OH press
10 PVC good mornings
10 PVC squats
5 @ 65% of max = 125#
5 @ 75% of max = 145#
max reps @ 85% of max = 160# – I did 7.
In between each deadlift set (warmups and main set) I did 5 chest-to-floor pushups for a total of 30 gorgeous, as-perfect-as-I-can-make-them pushups.
5 @ 65% of max = 60#
5 @ 75% of max = 70#
max reps @ 85% of max = 80# – I only managed 2.
There are instructions in the 5/3/1 program for what to do if you fail at the increased weight, so it looks like I’ll need to backtrack a bit. Phooey! Or maybe I shouldn’t do so many pushups before I attempt the press?!
1:00 handstand against the wall
I’m practicing moving my feet away from the wall, and there were a few times today when I managed to be free in the air for about 1 second. Tiny progress, but I’ll take it!
What’s your workout plan for the week?