Strength Monday – 08/20/12

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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.

Damn, Barbell! Why you so heavy?!

Today was a disappointing repeat of last Monday. Thanks to monthly hormone poisoning and my ongoing T3 experimentation, I just had nothing in the tank. But every workout is not about PRs — today was just about doing some maintenance work while my body sorts itself out. (Damn! I feel like I’ve been all about excuses these last two weeks, but my body is just not cooperating. Sigh.)

5:00 elliptical
10 PVC good mornings
10 PVC back squats
10 PVC behind-the-neck press
shoulder & hip mobility


5 @ 65% of max = 125#
5 @ 75% of max = 145#
max reps @ 85% of max = 160# – I did 3.
Last time I did this weight, I got 7 reps. This felt very lame, but I just had nothing left after those 3. Some days are like that.

Overhead Press:
5 @ 65% of max = 60#
5 @ 75% of max = 70#
max reps @ 85% of max = 80# – I did 5… as push presses.
I couldn’t do even one rep of a straight press at 80#, so I squeezed out 5 push presses, then did 2 sets of dumbbell presses at 25#. I need to do some remedial work on my right shoulder because, while it no longer hurts, it’s weak from my injury last summer. The barbell looks like a teeter-totter when I press it overhead, so DB work is going to be part of my regular routine for a while.

How was your workout today?

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  • Lydia says:

    I know it’s hard when your body’s not cooperating. It sucks. I hope you hit an upswing soon!

    Today’s workout was rough on me emotionally. I hit a major mental roadblock and nearly had a crying breakdown. No fun. Yay for supportive fellow Crossfitters who talked me through it!

    • Mel says:

      Oh! The crying workouts. Those are especially special. Sorry you had a rough one — but it sounds like it worked out great. Hugs!

  • Hannah says:

    Mondays do suck! I feel really weak on Mondays because I take the weekend off. I did manage to get one in today regardless of my complaining. 😀

    Front Squats: 70 lbs 5×5
    Overhead Press: 55lbs 5×5
    Deadlifts; 110 lbs 1×5
    Pull-ups: 3x failure (4 full ones each time)

    I am tipping the scale at 112 pounds so these weights makes my arms and legs shake for sure!

  • Sandi says:

    Hi Mel

    I dont know if you follow Justin Lascek from 70s big at all, but every monday he dedicates his posts to female training. I have been to one of his seminars and regularly follow his blog. He knows his stuff. Anyways, your post made me think of the post he we wrote yesterday. I know you are dealing with other issues as well that affect your training, however, his message is good about females and training and why we often struggle with hitting our 1RM

  • Sandi says:

    ooops, here is the link that i forgot to attach:

  • Samantha says:

    We had to do a 1RM at the hang snatch today. I couldn’t get past my 85% though, it just felt way heavier than usual. Some days its there and some days it not. No biggie, you just have to roll with the punches.

    Regardless of what kind of lifting day I have, it’s still a lifting day and that equals AWESOMENESS! I don’t care if I don’t max or can’t hit a goal, I still got to lift and that’s all that matters.

  • Tom R. says:

    You know I like the strength posts. Keep at it, tweaking here and there as you think best. What time of day do you workout, and how does that play against your eating window? Given your current plan, I’m wondering if there’s a better way to optimize your intake around your lifting?

    We did deadlifts, box jumps and 100m sprints today. Squatted heavy yesterday. My posterior chain feels like a bus slammed into it.

  • Matt M says:

    “Last time I did this weight, I got 7 reps. This felt very lame, but I just had nothing left after those 3. Some days are like that.”

    Yeah, I think we’ve all been there!