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 Thursday – 03/29/12
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.
Just another day under the barbell…
I had no flashes of insight this morning while communing with the iron. I picked some heavy stuff up, I put it down, then I picked it up again. Some days are like that, and that is completely OK.
10 slow PVC back squats
10 Frankenstein squats
10 PVC overhead squats
10 good mornings
PVC shoulder mobility
a shit-ton of cat-cow
70% of max = 3 reps @ 95#
80% of max = 3 reps @ 110#
90% of max = max reps @120#. I did 7.
70% of max = 3 reps @ 75#
80% of max = 3 reps @ 85#
90% of max = max reps @ 95#. I did 7.
10 floor wipers, 65# barbell [what’s a floor wiper?]
5:00, on the minute: 5 pushups
How was your workout: standard or bedazzled?
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Your bench press numbers are impressive!! How long did it take you to be able to bench press in the 90-100 pound range?! I feel like my arms are too shaky…
…probably from the years of thinking I was too girly to do upper-body workouts!
Thanks, Atima! I’ve been following the Wendler 5/3/1/ plan, and every week, little by little, the weight on the bar creeps up. It’s fun!
Also, I do a lot of pushups, overhead press, and core work. The bench press is as much about core as it is about arms/chest.
Technique comes into play, too. You need to use your whole body: feet pressed firmly into the floor, abs tight, shoulder blades squeezed together in back.
love reading your blog (and incidentally your cookbook, too)!
just learned something new – floor wipers! i normally don’t work on abs, but i’ll try incorporating this into my routine.