This is Mark: In addition that winning smile, he's got a huge heart and a giant brain. He's my coach and trainer. And now he...Read More
Strength Thursday 11/8/12 (w/ Bonus Letting Go)
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.
After the emotional overhead of “Document Every Single Thing You Do October,” I’m enjoying just kinda rolling with my good habits and taking a break from journaling everything. It feels so refreshing! At Kundalini class on Tuesday, we had to visualize something that’s been troubling us, then see ourselves literally handing it to the universe. I have to admit, that little mental exercise has vastly improved my outlook this week. I don’t have to fret over individual details of my diet, my sleep, my temperature, my workouts. I merely need to do the things I know make me feel good and let it all unfold. Whew! (It’s worth noting, however, that without the month of documentation, I wouldn’t know which things make me feel good, so the detail work has to come before the “letting go.”)
But… I am still furiously scribbling in another trusty Mead Composition Book (college-ruled, of course) because I’m developing and testing recipes for Well Fed 2: More Paleo Recipes For People Who Love To Eat. I’ve got 14 nailed so far — just 61 more to go… plus lots of tasty bonus material and quick, easy meal ideas. I’m super excited about WF2 and can’t wait to start sharing details. The other good news is that all of this cooking is inspiring new recipes that aren’t quite right for the book, but will make an appearance on my blog. New recipes for everyone! YAY!
Before I started chopping and stirring in the kitchen today, this is what I cooked up at the gym…
5:00 drills on the running ladder
10 PVC behind-the-neck press
10 PVC good mornings
10 PVC back squats
5 full pushups + 5 knee pushups
10 PVC rotations
5 @ 75% of max = 105#
3@ 85% of max = 120#
max reps @ 95% of max = 135# – I did 7.
When the craptastic gym moved, they didn’t replace the mirrors on the walls, and I think my lifting has improved because I’m not watching myself in the mirror. My squats feel much lower and much calmer now that I’m not seeing the bar descend toward the ground (thereby crushing me under its unbearably heavy weight while the demon who lives at the bottom of the squat pokes my butt with a pitch fork… or maybe that’s just me.)
5 @ 75% of max =85#
3@ 85% of max = 95#
max reps @ 95% of max = 105# – I did 2.
3 rounds, not for time, but keepin’ things moving:
11 front squat, 65# (up 5# from last week)
11 pull downs, 90#
11 incline dumbbell press, 30# dumbbells
On Thursdays, I follow my strength work with a 75-minute kundalini class.
Today we focused on the fifth chakra, which meant a bunch of moving/breathing exercises that focus on the thyroid. Good stuff! It was mentally tiring, and my legs were twitchy from the gym… so yeah, I loved it ’cause it was hard. Then we did a badass meditation that I’ll tell you all about tomorrow so you can join me a new habit (!).
Did you workout today? Lay it on us!