A few weeks ago, I mentioned that I was going to attempt a 200# deadlift PR this week. Well... I did it! After completing my...
Read MoreStrength Friday 1/25/13
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.
Beat up… in a good way
This week totally kicked my ass! This is week three of the Wendler 5/3/1 cycle, so it’s Heavy-Heavy — and I spent all of Wednesday and Friday on my feet, cooking food to photograph. It was alternately fun and stressful, exhilarating and exhausting. And it begs the question… What’s harder: a 150# back squat or prepping BBQ beef for a close up?
Before I started throwing pots and pans around the kitchen yesterday, I got busy with some barbells. And I’m feeling it today. Nothing quite hurts, but my muscles are aware there was some serious work done yesterday. I’m somewhat creaky and mushy-tired, like a hangover without the associated alcohol-fueled hijinks. That seems wildly unfair, but also healthier.
WARMUP
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging2 rounds:
11 jumping jacks
11 air squats
11 rotations
11 arm circles: front, back, up & down, across the cheststatic squat hold/ankle stretch
STRENGTH
Back Squat:
5 @ 75% of max =115#
3 @ 85% of max = 130#
max reps @ 95% of max = 150# – I did 3.
I had Dave watch me — out of the corner of his eye only; I can’t lift if anyone is looking at me directly — to make sure I got low enough. I was just at parallel, so I need to work on getting a smidge lower next time. I had PMS this week, so I cut myself a little slack.
Bench Press:
5 @ 75% of max =85#
3 @ 85% of max = 95#
max reps @ 95% of max = 110# – I did 2.
I really wanted to get 3 reps, but I just barely eked out #2. Holy crow! That was heavy. And also: fun. And also: PR.
METCON CASHOUT
For time:
15 push press, 45#
15 box jumps, 20″ box (jump up, step down)
11 push press, 55#
11 box jumps, 20″ box (jump up, step down)
9 push press, 65#
9 box jumps, 20″ box (jump up, step down)
My time: 4:55
Bonus ’cause I felt like it: 6 straight press @ 65# + 5 push press @ 65#SKILLS CASHOUT
2 X 5 deadhang pullups with a band (I did both sets of 5 unbroken.)
handstand holds at the wall: 3 X :15 seconds each, trying to stand on my own ( I got about 1 second of free standing each time)
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Congrats on the heavy lifting! Thrilled that you’re health and well-being seem to be on the up-swing!
Jeanye
Thank you! I’m feeling pretty good. A little overwhelmed with work, but yeah — mostly good. YAY!
I am intrigued by the 5/3/1 program. Is this something you can use with a smith machine (what I have) or is it just going to tell me that I shouldn’t even bother? Also, where do you get your metcon wods?Thanks!
The program is designed around deadlift, overhead press, back squat, and bench press. If you can do those with a smith machine, you could adapt it to work.
I get my metcons from a variety of CrossFit blogs. These are my favorite sources:
http://www.crossfitnyc.com
http://dccrossfit.com
http://www.crossfitaustin.com
Awesome! Thank you.
You lifted some heavy stuff!
You inspire me! I love this site!
Thanks, Cindy! Glad you’re finding it helpful. I’m off to the gym right now… and your comment inspired ME. So thanks!
I am a big fan of the Wendler 5/3/1 program. You’re not having to spend an inordinate amount of time in the gym to get a really effective workout and progressively increased strength. Way to go on your workouts too! I need to have someone watch me to make sure I squat low enough too, though at my gym they recommend putting the medicine ball under your rear end and doing the squats B2B — Butt to Ball.
I want to get started with Crossfit so badly! I am going to be starting it soon. I’m so sick of the boring routine at the gym. Yeah I’ve gotten some very nice results but it has become really mundane, and I cant wait to start Crossfit.
Awesome site keep up the good work motivating people to change and improve their lives.