Monday Strength 4/15/13

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.)

All Right, I’ll Write!

We’re leaving for our European adventure in just 11 days (!). Between now and then, I need to finish the first draft of Well Fed 2, so I’m a writing machine this week… which means not a lot of time for visiting with you. BOO!

But as promised, I’m sticking to my workout schedule and today’s session with the barbells felt particularly good. (I’m giving credit to the nap I took yesterday afternoon; it was brilliant.)

WARMUP
5:00 treadmill: started at 3 mph 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:
air squats
arm circles
straight-leg march
high knees
squat to hamstring stretch X 10

STRENGTH
Back Squat
3 @ 70% of max =110#
3 @ 80% of max = 125#
max reps @ 90% of max = 140# – I did 5.
volume set: max reps @ 70% of max = 110# – I did 11.
for fun: front squat, max reps @ 95# – I did 7. WOOT! My previous 1RM was 115#, and it feels great to be getting back to my previous badassery.

Bench Press
3 @ 70% of max =80#
3 @ 80% of max = 95#
max reps @ 90% of max = 105# – I did 5. Sweet!
volume set: max reps @ 70% of max = 80# – I did 13.

CASHOUT
5 renegade rows with pushup, 20# DBs
5 renegade rows, no pushup, 20# DBs
5 hand release pushups (So hard!)
handstand practice against the wall: kick up and walk up

 

Did you get up to any workout mischief today?