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 (w/ Bonus Jelly Legs)
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 stuff and work on skills.
Apricot, if you must know.
My favorite jelly flavor: apricot. Not that I eat jelly anymore, but my legs are jelly-fied from squats this morning, so I keep accidentally thinking of apricot jelly. My quads are pleasantly jammy. Jelly-fied. Spent. Wrecked. Beat. You get the idea.
But damn it! Now I’m hungry for peanut butter toast with apricot jelly. And very element of that snack is verboten. But a girl can daydream.
You know what wasn’t a dream? Heavy squats.
If you’re new to strength training, here’s a great overview of what all the lingo means.
5:00 treadmill: started at 3mph and increased speed every minute t0 4 mph
11 jumping jacks
11 air squats
11 deep squat to hamstring stretch
static squat hold & ankle stretch
5 @ 65% of max =105#
5 @ 75% of max = 120#
max reps @ 90% of max = 135# – I did 7 — with my butt to a medicine ball.
max reps @ 65% of max = 105# – I did 11.
BONUS: 2 X 13 front squat @ 75#
5 @ 65% of max =80#
5 @ 75% of max = 90#
max reps @ 90% of max = 100# – I did 5.
max reps @ 65% of max = 80# – I did 10.
2 X 7 deadhang pullups with a band, unbroken (Hate! Hate! HATE!)
We worked on the heart chakra today, which always means lots of holding our arms — for extended periods of time — in very uncomfortable positions. For example, we held out arms out to the sides at shoulder height, with our upturned palms making little cups, while doing breath of fire… for 3 minutes. Then later, we held our right arm out to the front at a 60-degree angle and our left arm behind us with our palm turned up while breathing long and deeply… for 9 MINUTES. If you want to amuse yourself — and by “amuse yourself,” I mean torture yourself — try holding your arms still in the air for nine freaking minutes. Oh, how I love being comfortable with being uncomfortable.
What’s your favorite jelly flavor?