Strength Friday 11/30/12

photo – flickr.com/photos/undergroundbastard/

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.

In Which My Superhero Powers Go MIA

I wrote a blog post once about how during certain days of my cycle, things seem to be firing on all cylinders. I lift weights like they’re made of feathers and laughter is just righthere all day long. Then there are other days. Those days. Elbows bash into doorways. Items are dropped on the floor and picked up, only to be dropped again. My brow is furrowed.

Monday was clearly an epic superhero day, which makes today’s brow furrowing both easier and harder to accept.

Nothing dramatically terrible happened at the gym this morning. And nothing dramatically awesome happened either. Except I went. And I lifted heavy stuff. So I guess that makes it acceptably awesome.

WARMUP
5:00 treadmill

2 rounds:
11 PVC good mornings
11 PVC squats
11 PVC rotations
cat-cow
hamstring & quad stretches

STRENGTH
Back Squat:
5 @ 65% of max =100#
5@ 75% of max = 110#
max reps @ 85% of max = 130# – I did 7.

Bench Press:
5 @ 65% of max =75#
5@ 75% of max = 85#
max reps @ 85% of max = 95# – I did 9.

CASHOUT
3 rounds. not for time:
13 overhead press, 55#
13 prone rows on this thing, 25#, 20#, 45# (3)