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 Tuesday – 04/03/12 (w/ Bonus Barbell Boost)
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.
I expected my workout to totally suck…
There were plenty of “good” reasons for me to think that.
Yesterday was my first appointment with Dr. Sebring. Don’t get me wrong: he was wonderful. He listened and asked questions and read every one of my lab reports. He suspects my issue might be low testosterone and, possibly, high Reverse T3. Results of blood work on Thursday, and — I assume — some scheming about what to do next. The appointment itself and the Sebring Clinic were great. But my attitude was in the basement. (Need to catch up on context? Read this and this.)
I know that weight gain is objective. It’s physical. It has no bearing on my value as a human being, and I’m (mostly) not judging myself. But that doesn’t make it fun to confront the flabby stuff on the back of my upper arms and belly. No fun. At all.
I should also mention that I am smack in the middle of PMS week. It really couldn’t come at a better time, no?
Then, the toasted coconut flakes on top of the non-dairy fruit sundae?! I read some stuff about myself on another blog that really hurt my feelings. Like… “lie on the couch and cry while watching ‘Dancing With the Stars'” hurt feelings. I did a lot of observing my feelings: I feel… sad… hurt… defensive… angry… tiny… discouraged… worthless… angry… sad… Eventually I just kinda ran out of steam and resorted to the occasional whimper and overwrought sigh. Between the crying and some devastating springtime allergies, my eyes were almost swollen shut and continued to tear from irritation all evening.
I went to bed miserable and woke up miserable.
But that thing happened at the gym. You know that thing. The thing that happens when you stop focusing on the whining and what’s wrong, and just breathe and lift some heavy sh*t.
I had a brilliant workout, and I feel — if not 100% buoyant — way, way better than I did yesterday: whole, resilient, forceful. I’m taking a “self care” day today: I’m consuming only minimal internet, and I’m heading to the grocery store to stock up on dino-chow ingredients, followed by a long shower and Kundalini yoga.
Barbell Lesson #117: Lifting heavy things builds our strength in ways that far exceed the the weight of the plates.
10 slow PVC back squats + 10 rotations
10 slow PVC OH squats
10 behind-the neck press + 10 good mornings
PVC shoulder mobility
75% of max = 5 reps @ 125#
85% of max = 3 reps @ 140#
95% of max = max reps @155#. I did 7.
75% of max = 5 reps @ 60#
85% of max = 3 reps @ 70#
95% of max = max reps @ 75#. I did 4.
on the minute, 5 rows
on the minute, 5 pushups
:30 second wall handstand
How are you today? Any training words of wisdom or questions to share?