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Read MoreStrength Monday – 07/09/12
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.
Back to the future.
On June 18, Dave and I traveled back in time and repeated our weight training cycle from May. Today marks our return to the present or the future or something.
Guess what? The barbells are still heavy.
This is my workout schedule for the week:
Monday — weights / walk 4-mile loop
Tuesday — walk 4-mile loop / kundalini yoga
Wednesday — 20:00 workout: run 1:00/recover 2:00, then walk the rest of the 4-mile loop
Thursday — walk 4-mile loop
Friday — weights / kundalini yoga
Saturday — 20:00 workout: run 1:00/recover 2:00, then walk the rest of the 3-mile loop / hatha yoga
WARMUP
5:00 elliptical
10 air squats + 10 rotations
10 prisoner squats + 10 rotations
straight-leg march
walking lunge w/ rotation
cat-cow
STRENGTH
Deadlift:
5 @ 65% of max = 115#
5 @ 75% of max = 135#
max reps @ 85% of max = 155# – I did 9.
Oh, friends! That was a lot of deadlifts at 155!Overhead Press:
5 @ 65% of max = 60#
5 @ 75% of max = 65#
max reps @ 85% of max = 75# – I did 5.
The overhead presses are getting harder to eke out. But they’re over quickly, so I’ve got that going for me.
CASHOUT
2 rounds:
11 pulldowns, 90#
11 walking lunges
11 1-arm rows, 30# dumbbell
11 stepups, 20″ box, 12# dumbbells
What’s your workout plan for the week?
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Walking my same 2 hours a day (though my times are dropping, so it’s about 104 minutes of walking now – 3.3 miles each way), and trying to get in to the gym to start lifting.
You’re a speed demon!
I did everything holding a 10kg med ball 3 sets of 20:
Alt lunges on a raised step
Goblet squat
Tricep dips
Crossovers on the step
Med ball overhead raises
Wall sit with med ball raises (ouch)
Pushups
Plank
I love circuit training but hate cardio….boring. Thinking I might download the zombie app and give it a go x
Wall sit with med ball raises sounds hideous. That is a LOOOOOOOONNGG list of stuff. Yeesh! Good on you.
Definitely try the Zombies, Run! app. SO FUN!
I tried yoga class for the 1st time today. I really enjoyed it and plan to attend regularly.
YAY! Congrats on your first yoga experience. I have kundalini tonight, and boy! do I need it.
Run 4 days (total 12 miles)
Crossfit 4 days.
Some resistance band training at home if I am bored.
That is all.
“some resistance band training at home if I am bored.”
That’s awesome.
Run 4 days (total 12 miles)
Crossfit 4 days.
Some resistance band training at home if I am bored.
That is all.
MWF — Starting Strength. I’ve been doing it for a couple of months, and only just bought myself the book. Here I thought I was squatting 165…Rip’s helpful diagrams and mental cues shot my ego in the foot. I am ACTUALLY squatting 135. *sigh* At least my form is right now. 😀
T/Th — Metcons, largely derived from Warrior Cardio (fun book, lots of shirtless MMA fighters)…lots of sandbag dragging and medicine ball throwing.
S & Sun — playtime with the kiddos!
It’s brilliant when our egos are slayed by new information. Right on!
I’m also using 5-3-1, though on a 4 day schedule with auxiliary work (until I get closer to this: https://ultrahike.com/ then I’ll switch to something like your plan) and yeah, the best definition I ever heard for the press is a lift that stalls.