Strength Monday 04/09/12

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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.

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!

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


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#


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


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  • Windy says:

    Good luck at your appointment Mel!

  • Alistair says:

    Hi Mel,

    This is my first time to your site, i saw your metball recipe on the foodee project, then read your Zombies, Run! review.
    I need that app!!!!

    Then i noticed you’ve started the wendler 5/3/1 strength program, i have started that this week also. I’m following it a little differently, doing one lift per day & a metcon after. 2 days with lifts & met con, 2 days met con only, final 2 days lifts & met con.
    Good luck with getting leaner & stronger, I think I’ll keep an eye on how you’re doing to see if I’m keeping up ; )

    • Mel says:

      Welcome! Glad you found me… definitely make the Merguez Meatballs, and TOTALLY get the Zombies, Run! app. SO much fun.

      I’m really liking the Wendler program. We’re making slow, steady strength gains — and we enjoy the workouts a lot. I feel invincible after those barbell sessions. Good luck to you! Keep me posted on how you’re doing!