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 Friday 2/8/13 (w/ Bonus Butt Ball!)
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.
How Low Can You Go?
When I mentioned last week that I wasn’t sure I was getting low enough on my back squats, a helpful reader reminded me that at CrossFit gyms, the coaches sometimes put medicine balls under squatters’ butts.
My reaction? All huffy, I thought to myself, I don’t need no stinkin’ medicine ball under my butt. I know how to tell if I’m low enough.
And just to prove my point this morning, I grabbed a medicine ball, put the barbell across my shoulders, took a big breath in to fill my lungs and pull my shoulder blades together, then I squatted down and hit… air.
I had to drop… drop… drop to get my butt to the ball.
Shows you what I know.
Meet my new back squat training partners:
I was getting pretty low, but not low enough. In fact, I was so “not low enough” that I’m dropping my weights back to last month’s cycle to practice getting down where I belong. (“Getting down,” or, even better, “Gettin’ down” makes it sound like I’m going to bust out some killer dance moves — which would definitely be way more entertaining that working on back squats and trying not to be intimidated by the demon that lives in the netherworld at bottom.
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging
11 air squats X 2
static squat hold & ankle stretch
serious quadriceps and hamstring stretches
5 @ 65% of max =105#
5 @ 75% of max = 120#
max reps @ 85% of max = 135# – I did 5 + 3.
On the first 5 of my max set, my butt didn’t touch the ball, so I had to have a very stern conversation with myself, then I did 3 more reps.
5 @ 65% of max =80#
5 @ 75% of max = 90#
max reps @ 85% of max = 100# – I did 5.
I expected to be able to go about 7 or 8 at 100#, but it was not to be. Those 5 smoked me.
For time, but not really:
1:00 jump rope
10 push press, 50#
25 back squat (with a ball under my butt), 50#
25 kb swings, 12kg
1:00 jump rope
My time: 9:31
2 X 7 deadhang pullups with a bandNo time for pullups today.
handstand hold at the wall, lots of jiggling my feet away from the wall
After the gym, I ate a big plate of chicken livers, red and green cabbage + sweet potatoes, and a giant bottle of water, then we hit up kundalini yoga. I don’t know what got into my yoga instructors this week, but we did more core work today, and lots of excellent breathing.