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Strength Monday – 11/5/12
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.
Feeling Spicy Good!
I’m sure my bursting energy and positive outlook today had more to do with the death of my head cold and a month of Whole30 eating, but I like pretending it’s because I enjoyed homemade mayo and cumin yesterday. We’re on the third week of our 5/3/1 cycle, which means we have one more hard workout on Friday, then de-load workouts (light weights) next week.
Everything about today’s workout was just as it should be. It felt hard in an empowering way. I got sweaty. The weights were heavy but not overwhelming. And, in a tiny Craptastic Gym miracle, the music didn’t suck.
10 PVC good mornings
10 PVC back squats
10 PVC behind-the-neck press
10 pushups (knees)
10 PVC rotations
shoulder & hip mobility
5 @ 75% of max = 135#
3@ 85% of max = 145#
max reps @ 95% of max = 160# – I did 7.
5 @ 75% of max = 65#
3@ 85% of max = 75#
max reps @ 95% of max = 80# – I did 3.
I was thrilled to get 3 reps at 80#. WOOT! Back in August, I attempted presses at 80# and failed… couldn’t even get one rep. So I’m taking this as a sign that my Armour prescription and Whole30 eating are working. Fingers crossed that the future proves the hard work I did this summer with the Wilson’s Syndrome Protocol and the “starting over” switch from Synthroid to Armour were worth the effort.
3 rounds, not for time, but keepin’ things moving:
11 deadlift, 85#: snatch grip, touch & go, touch & go
11 overhead squats, 40#
11 dumbbell overhead press, 25# dumbbells
Did you workout today? Lay it on us!