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 Wednesday 12/19/12
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.
The holidays are in full swing…
I’m not even pretending to be worrying about Whole30 guidelines right now, and it feels luxuriously wonderful. I’m still eating clean at the meals I make at home, but I just got back from lunch where I ate a big ol’ lamb burger (no bun) with a side of collard greens and a pile of fries. My own order of french fries! And they were damn good.
But while I’m enjoying a few treats (ahem… bites of grain-free fruitcake based on my dad’s legendary recipe), I’m not abandoning all good sense. Meditation, kundalini yoga, running/walking, and strength training are non-negotiable. They’re on the calendar, and they’re the tent posts of normalcy in my holiday mania. (‘Cause I’m making lasagna on Friday and cookies on Saturday. Avert your eyes.)
In related news, the ever-fabulous Holly of Holly Would If She Could is doing a Whole30 in January, and I’m in. Visit her site if you want to commit, too. It’s going to be the biggest, best ever Whole30 yet.
Oh! I should also mention: I got a PR today! (I can only attribute it to the fruitcake. Clearly, there is no other explanation.)
11 air squats
static squat hold/ankle stretch
cat-cow, downward dog
hip & shoulder mobility
5 @ 75% of max =135#
3@ 85% of max = 150#
max reps @ 95% of max = 170# – I did 4.
I really wanted to get 5 reps, but I could feel that my core was fatigued. If I got that last one off the floor, it would not have been a Good One, so I stopped. But… 170 is more than bodyweight, so that’s fun.
5 @ 75% of max =60#
3@ 85% of max = 70#
max reps @ 95% of max = 80# – I did 4.
WOOT! In November, I eked out 3 reps at 80#. Today is the first time EVER that I pushed 80# four times. I’m pleased. I might have, on the spot, made up a “I got 4 reps at 80 pounds” dance.
My cashout was thinking about breakfast, then coming home and eating it. In fact, I think I looked like the puppy below while I ate my chicken, sweet potatoes, and broccoli.