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...Read More
Strength Monday 3/4/13 (w/ Badassery)
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 stuff and work on skills.
Why, hello, badass attitude! I’ve missed you.
I’m feeling good. Like, Good. Like, not fatigued or mushy or half-assed or any of the other negative descriptors that have appeared in this blog occasionally in this blog since the Frankenneck adventure began. I’m going back to Dr. Sebring tomorrow to get the results of my blood tests — and then I’ll give y’all an update on my supplement/prescription routine — but based on “feels,” things are good.
Although I’ve been enjoying the mini metcons that have been part of my workouts lately, I’m taking a break from them for the month of March. Dave and I finalized our production schedule for Well Fed 2, and we’re working seven days a week this month. It’s fun work, and it’s 100% what I want to be doing, but it’s also a bit stressful. (Is this recipe good enough? What if my instructions aren’t clear? OHMYGOD I have to write headnotes for 103 recipes! I hope everyone likes Well Fed 2 as much as Well Fed… and on and on like that.) And the cooking/photography days are physically demanding. Which makes me think that overly stressful workouts aren’t the best idea right now.
Instead, I’m putting on my badass mask and following my heavy lifts with supplemental lifts at lower weights and higher volume. It’s sorta inspired by this and by this. (Also, the new version of Wendler 5/3/1 strength training program says to increase volume, repeat the first work set for max reps, so I’m adding that into my routine, too.)
These are my training principles for March:
1. Hit the weights HARD. Instead of getting breathless with metcons, I’m going to lift heavy things with deliberation.
2. Get outside. On days I don’t go to the gym, I’m hitting the trail around the lake for mostly walking. At 4 mph, my heart rate is elevated enough to do me good without taxing me too much. I reserve the right to add running intervals once in a while if I feel like it, but the goal is movement outside, not “5k for time.”
3. Meditate every day. The timing of my yoga classes doesn’t always jive with our photography schedule, but I can find 11 minutes to meditate on my own. It’s as essential for my mental and physical well being as #1 and #2 above.
4. Participation not perfection. I have a habit of deciding what the “best” way to do something might be, then doing it that way or not at all. In crunch times, that’s not the best approach. Example: In December, I decided I was going to meditate for 11 minutes every day. Then I decided that even better than meditating for 11 minutes would be a mini kundalini class of breath of fire for three minutes, then Sat Kriya for three minutes, then meditation for 11 minutes, then relaxation for six minutes, and suddenly I’d turned my daily meditation into a half hour commitment that got pushed aside because “I just don’t have an extra half hour today.” LAME! So now I’m back to pragmatism: I want these training principles to be my guide this month, but I’m not going to demand perfection. Showing up and doing my best is what I need and all I will expect of myself.
Dave made me pretend to be a badass in the kick boxing area of the craptastic gym:
5:00 treadmill: started at 3mph and increased speed every minute t0 4 mph
11 air squats
11 deep squat to hamstring stretnch
static squat hold & ankle stretch
5 @ 65% of max =60#
5 @ 75% of max = 65#
max reps @ 90% of max = 75# – I did 4.
max reps @ 65% of max = 60# – I did 11.
5 @ 65% of max =130#
5 @ 75% of max = 150#
max reps @ 90% of max = 175# – I did 5.
max reps @ 65% of max = 130# – I did 11.
Not for time. I’m lifting with deliberation and a badass grimace.
11 front squat – 75# 75# 65#
lat pull-downs – 90# 90# 90#
3X jump pullup + hold
:45 handstand against the wall (Note handprint evidence below.)