This is Mark: In addition that winning smile, he's got a huge heart and a giant brain. He's my coach and trainer. And now he...Read More
Sunday Strength 4/7/13 (w/ Bonus Couch Time)
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. (If you’re new to strength training, here’s a great overview of what all the lingo below means.)
Madeleine Albright: My New Favorite Badass
I’m about a quarter of the way through Madeleine Albright’s memoir Prague Winter: A Personal Story of Remembrance and War, 1937-1948, and it is… wonderful. Moving. Educational. Beautifully-written. Infuriating. All the things I love in a good read. Her deconstruction of how Czechoslovakia was pushed and pulled in the 1930s is the best I’ve read for helping me to understand the nuances of the negotiations among France, Britain, Germany, Russia, and Czechoslovakia — and the personal stories about her family help put it all in a human context. (Have any of you read her other books Madam Secretary or Read My Pins? Share in comments, if you have!)
I had to stop reading to hit the gym for some barbell meditation — but I got back to the couch as soon as I could to immerse myself in more adventures in the darker days of the twentieth century. Here’s what was happening with my body; my brain was somewhere between the bottom of a back squat and 1939…
5:00 treadmill: started at 3mph and increased speed every minute t0 4 mph
Instead of stretching, we’re changing up our warmup to focus more on gentle movements that mimic what we’re doing in our workouts. We spent about 10 minutes just moving around:
5 @ 65% of max =100#
5 @ 75% of max = 120#
max reps @ 90% of max = 130# – I did 8.
volume set: max reps @ 65% of max = 100# – I did 15.
5 @ 65% of max =80#
5 @ 75% of max = 90#
max reps @ 90% of max = 105# – I did 4. Disappointed!
volume set: max reps @ 70% of max = 85# – I did 11.
11 overhead squat, 45#
body rows 5 + 5
11 overhead press, 55#, 45#
Did you have a lazy Sunday or was it a training day?