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Strength Monday – 08/20/12
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.
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.)
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.
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?