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 (old craptastic | new craptastic) in our Converse to lift heavy and crank through a cashout.
Hooray! It’s Open! We’re back!
It was a South Austin Miracle yesterday morning: the new craptastic — now with well-lit bathrooms and air conditioning! — was open for barbell business. All the familiar touchstones were there: rusty barbells and plates, random arrangement of equipment, and terrible music. (Really?! The theme from Twin Peaks. Really?!)
Aaah… it’s good to be home.
10 PVC good mornings
10 PVC back squats
10 PVC behind-the-neck press
shoulder & hip mobility
5 @ 65% of max = 110#
5 @ 75% of max = 135#
max reps @ 85% of max = 145# – I did 9.
5 @ 65% of max = 60#
5 @ 75% of max = 65#
max reps @ 85% of max = 70# – I did 5.
Based on some reading I’ve done on weight training for women, I’m trying some higher-rep stuff during my “cashout.”
11 overhead squats, 30#
11 deadlifts, 95#: Romanian DL/snatch grip/2-count DL
11 overhead press, 50# (too heavy), 40# (too light), 45# (just right)
Note to self: I need to find a place in the new gym to do handstands.
How was your workout today?
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