Strength Wednesday 06/06/12

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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.

Twelve weeks of uninterrupted normal.

The beach in Tulum, Mexico was breathtaking and ever-so-relaxing. Silky white sand, turquoise water, fresh air. I loved the barefootedness and the splashing… until I didn’t. By the time our week wrapped up, I was 100% ready to come home. Thanks to all of you, I have a pretty great regular life, and I was delighted to get back to it.

Even better, the calendar from now until August is mostly bare. I have a few book deadlines here and there, but no travel. Which means dino-chow eaten at home, 8-9 hours of sleep every night, work days packed with writing, and weekends filled with meandering. And cooking!

Dave and I are cooking up a plan for the Summer of Awesomeness 2012 that will include movies, recipes, workouts, reading, yoga, and meditation… plus photographic evidence of all the good times. Look for a post on that soon so you can plan your own Summer of Awesomeness, too.

Today, the awesomeness started with barbells, dumbbells, and body weight work at the craptastic gym. I knew it was going to be a good workout, ’cause I was wearing my Nom Nom Paleo socks.

5:00 elliptical
PVC shoulder mobility
10 slow PVC Frankenstein squats + 10 PVC good mornings
10 slow PVC back squats + 10 PVC good mornings
10 slow PVC OH squats + 10 PVC good mornings
straight-leg march


5 @ 65% of max = 115#
5 @ 75% of max = 135#
max reps @ 85% of max = 155# – I did 8.

Last week was our scheduled de-load week, but man! it felt like I hadn’t lifted in forever. That barbell was heav-y.

Overhead Press:
5 @ 65% of max = 60#
5 @ 75% of max = 65#
max reps @ 85% of max = 75# – I did 3, plus 2 push presses.

That was just sad.


3 rounds, not for time, just because, but I had a hustle on, sorta:
11 prisoner step-ups, 22# box
11 pulldowns, 80#
11/leg prisoner walking lunges
11 one-arm rows, 25# db

I think I invented prisoner step-ups. Did I?!

Did you train today? Lay it on us.

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