Strength Friday — 08/10/12

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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.

A little bit meh.

Today’s workout was neither terrible nor awesome. We lifted some stuff. It took a while. Then we were done. Some days are just like that.

5:00 elliptical
10 2-count PVC back squats
10 PVC good mornings
10 air squats
10 behind-the-neck press, PVC
shoulder mobility


Back Squat:
5 @ 65% of max = 105#
5 @ 75% of max = 120#
max reps @ 85% of max = 135# – I did 7.

Bench Press:
5 @ 65% of max = 80#
5 @ 75% of max = 90#
max reps @ 85% of max = 100# – I did 5.
Totally disappointed with only 5 reps at 100#. On July 20, I did 7 reps at 105#. I can only assume today’s lackluster performance is because I’m playing with my thyroid hormones. LAME-O!

How was your workout week?

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  • jen says:

    Girl- give yourself credit- we all have days that we are not as strong as others. You still got out there and lifted and did really well! Way to go. Thank you for your great blog!

  • Fern says:

    Hi Melissa,
    I’m a first time commenter, but I just felt like I needed to say thank you. I lifted today, squats, lunges and box jumps. I pushed myself with both squats and lunges, and what really got me through my final squat was remembering to “just stand up”, like you said in your post about the demon that lies at the trough of every squat or the beginning of every deadlift. I felt great. Thank you so much, for everything you do. I’m not as strong as you, and couldn’t dream of back squatting 135# once, let alone 7! I completely agree with Jen. Don’t let the off days get you down. You are there to train and get stronger. If it’s not disappointing sometimes, then we’re not doing it right!

    • Mel says:

      Fern! I’m so glad you posted today — thank you! And congratulations on pushing through your workout. Right on!

      Thank you for the kind reminder that off days make the good days all the sweeter. Happy weekend to you!