Strength Thursday – 04/05/12 (w/ Bonus F*Yeah)

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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.

Pick it up, put it down, go on home…

There was no cashout or bonus, fun-time handstands for me today. All that wallowing on Monday and Tuesday meant I didn’t get much work done, and I’m a woman on a mission today to crank out some serious productivity. I kept my time at the craptastic gym short and productive — and I think I hit some serious bench press PR action.

5:00 elliptical
10 slow PVC back squats
10 slow PVX OH squats
10 slow PVC Frankenstein squats
10 behind-the neck press + 10 good mornings
PVC shoulder mobility


Back Squat:
75% of max = 5 reps @ 100#
85% of max = 3 reps @ 1115#
95% of max = max reps @130#. I did 4 good ones and a fifth that was probably not deep enough ’cause I kinda chickened out.

Bench Press:
75% of max = 5 reps @ 80#
85% of max = 3 reps @ 90#
95% of max = max reps @ 100#. I did 5. PR (I think.)


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  • Sarah says:

    Trying to decide between yoga tonight and Crossfit. Such a tough choice some days…. they are both at the same time. I’m just starting Crossfit. Today they are maxing out on back squats and clean & jerk which I’ve never tried to max on. So… probably choosing Crossfit. 🙂

    Thanks as always for the inspiration!!!


  • Gabe says:

    Nice work on the PRs (or close PRs)!

    I’ve been doing the 5/3/1 as well and it’s really interesting to see how many reps I get with the different lifts on the “max reps set”.

    With dead lifts and overhead press I’m usually in the 4-6 range. With squats I’m regularly 6-8, but then with bench press I’m getting 8-10 for the max reps. Seems kind of like my 1RM for bench was low, or I’m building chest strength faster than others.

    Keep lifting heavy things. PRs rock!

  • Juliet says:

    Congratulations on BOTH the squats and the bench. HOLY COW I am impressed.