Strength Monday 04/09/12

photo - flickr.com/photos/undergroundbastard/

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.

Playin’ around…

This is supposed to be our de-load week: we don’t lift beyond about 60% of our max so we can rest, recover, and rejuvenate to start our next month of the 5/3/1 program. But next week, for reasons I will soon disclose, we won’t be lifting heavy things. Today was a sort of repeat of last week — I like to think of it as a maintenance week. I did sets of 5 on some pretty heavy, but not too heavy, stuff.

Tomorrow is my appointment with Dr. Sebring, so I hope to have some news and plans to share. Very frexciting! The experiment continues! Science!

WARMUP
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

STRENGTH
Deadlifts:
5 @ 70% of max = 115#
5 @ 80% of max = 135#
5 @ 90% of max = 150#
5 @ 90% of max = 150#

Overhead Press:
5 @ 70% of max = 60#
5 @ 75% of max = 65#
5 @ 80% of max = 70#
3 @ 90% of max = 75#

SWEATCON
For time:
70 push press @ 50#. 2 burpee penalty for putting down the bar.

After a set of 20 unbroken, I did sets of 10 and 2 burpees.
My time: 7:something