Strength Monday – 08/06/12

photo –

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.

Going up.

Today starts a new month of our 5/3/1 cycle, so the weights jump up… with mixed results.

This is my workout schedule for the week:

Monday — weights / walk 4-mile loop if I finish my chapter
Tuesday — 20:00 workout: run 1:00/recover 2:00 / kundalini yoga
Wednesday — walk 4-mile loop
Thursday — walk 4-mile loop
Friday — weights / kundalini yoga
Saturday — walk 4-mile loop / hatha yoga

5:00 elliptical
3 rounds:
10 PVC OH press
10 rotations
10 PVC good mornings
10 PVC squats
straight-leg march
cat-cow stretch


5 @ 65% of max = 125#
5 @ 75% of max = 145#
max reps @ 85% of max = 160# – I did 7.
In between each deadlift set (warmups and main set) I did 5 chest-to-floor pushups for a total of 30 gorgeous, as-perfect-as-I-can-make-them pushups.

Overhead Press:
5 @ 65% of max = 60#
5 @ 75% of max = 70#
max reps @ 85% of max = 80# – I only managed 2.
There are instructions in the 5/3/1 program for what to do if you fail at the increased weight, so it looks like I’ll need to backtrack a bit. Phooey! Or maybe I shouldn’t do so many pushups before I attempt the press?!


1:00 handstand against the wall
I’m practicing moving my feet away from the wall, and there were a few times today when I managed to be free in the air for about 1 second. Tiny progress, but I’ll take it!

What’s your workout plan for the week?

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  • Lydia says:

    My CrossFit box finally started having 6am WODs, so I’m back to CrossFitting again! Yay!

  • Tom R. says:

    Nice work, Mel! It’s been awhile since I’ve checked in but love to see you getting stronger, especially on that DL. The press is the hardest thing to get stronger on, especially for the ladies. Keep working. Incremental here. Who has 1.5# plates???

    I’m on my 5th week following the CF Football website and loving every minute of it. Lift heavy and shorter met-con. Sprints. 30# PR on my back squat this morning.

    • Mel says:

      TOM! Hi! Nice to see you again. Congrats on your PR. That is HUGE!

      I love the OH press, and I’m bummed I stalled out at 80. This is where I always stall, and my right shoulder is still weaker than my left because of my injury last summer. Need to investigate some rehab for my busted-ass shoulder.

  • Sarah says:

    CrossFit, Barre3 and running! It’s my last week before I start Grad school, I have to enjoy this free time while I can!

  • Shawn says:

    If improvement on the overhead press is important, I would save the pushups for a finisher. Although it may not seem like the pushups directly impact the press, without question, it makes a difference.