Strength Friday 1/25/13

photo –

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.

Beat up… in a good way

This week totally kicked my ass! This is week three of the Wendler 5/3/1 cycle, so it’s Heavy-Heavy — and I spent all of Wednesday and Friday on my feet, cooking food to photograph. It was alternately fun and stressful, exhilarating and exhausting. And it begs the question… What’s harder: a 150# back squat or prepping BBQ beef for a close up?

Before I started throwing pots and pans around the kitchen yesterday, I got busy with some barbells. And I’m feeling it today. Nothing quite hurts, but my muscles are aware there was some serious work done yesterday. I’m somewhat creaky and mushy-tired, like a hangover without the associated alcohol-fueled hijinks. That seems wildly unfair, but also healthier.

5:00 treadmill: started at 3mph and increased speed every minute til I was jogging

2 rounds:
11 jumping jacks
11 air squats
11 rotations
11 arm circles: front, back, up & down, across the chest

static squat hold/ankle stretch


Back Squat:
5 @ 75% of max =115#
3 @ 85% of max = 130#
max reps @ 95% of max = 150# – I did 3.
I had Dave watch me — out of the corner of his eye only; I can’t lift if anyone is looking at me directly — to make sure I got low enough. I was
just at parallel, so I need to work on getting  a smidge lower next time. I had PMS this week, so I cut myself a little slack.

Bench Press:
5 @ 75% of max =85#
3 @ 85% of max = 95#
max reps @ 95% of max = 110# – I did 2.
I really wanted to get 3 reps, but I just barely eked out #2. Holy crow! That was heavy. And also: fun. And also: PR.


For time:
15 push press, 45#
15 box jumps, 20″ box (jump up, step down)
11 push press, 55#
11 box jumps, 20″ box (jump up, step down)
9 push press, 65#
9 box jumps, 20″ box (jump up, step down)
My time: 4:55
Bonus ’cause I felt like it: 6 straight press @ 65# + 5 push press @ 65#

2 X 5 deadhang pullups with a band (I did both sets of 5 unbroken.)
handstand holds at the wall: 3 X :15 seconds each, trying to stand on my own ( I got about 1 second of free standing each time)

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