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Strength Monday – 08/20/12

Posted Aug 20 2012 6:26pm
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Aug 20, 2012 Posted by on Aug 20, 2012 in Blog | 3 comments

photo – flickr.com/photos/undergroundbastard/

In my quest for lean superhero-ness, I’m following the . Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.

Today was a disappointing repeat of last Monday. Thanks to monthly hormone poisoning and my ongoing T3 experimentation, I just had nothing in the tank. But every workout is not about PRs — today was just about doing some maintenance work while my body sorts itself out. (Damn! I feel like I’ve been all about excuses these last two weeks, but my body is just not cooperating. Sigh.)

WARMUP
5:00 elliptical
10 PVC good mornings
10 PVC back squats
10 PVC behind-the-neck press
shoulder & hip mobility


STRENGTH

Deadlift:
5 @ 65% of max = 125#
5 @ 75% of max = 145#
max reps @ 85% of max = 160# - I did 3.
Last time I did this weight, I got 7 reps. This felt very lame, but I just had nothing left after those 3. Some days are like that.

Overhead Press:
5 @ 65% of max = 60#
5 @ 75% of max = 70#
max reps @ 85% of max = 80# – I did 5… as push presses.
I couldn’t do even one rep of a straight press at 80#, so I squeezed out 5 push presses, then did 2 sets of dumbbell presses at 25#. I need to do some remedial work on my right shoulder because, while it no longer hurts, it’s weak from my injury last summer. The barbell looks like a teeter-totter when I press it overhead, so DB work is going to be part of my regular routine for a while.


  1. Lydia says:

    I know it’s hard when your body’s not cooperating. It sucks. I hope you hit an upswing soon!

    Today’s workout was rough on me emotionally. I hit a major mental roadblock and nearly had a crying breakdown. No fun. Yay for supportive fellow Crossfitters who talked me through it!

    • Mel says:

      Oh! The crying workouts. Those are especially special. Sorry you had a rough one — but it sounds like it worked out great. Hugs!

  2. Hannah says:

    Mondays do suck! I feel really weak on Mondays because I take the weekend off. I did manage to get one in today regardless of my complaining. :D

    Front Squats: 70 lbs 5×5
    Overhead Press: 55lbs 5×5
    Deadlifts; 110 lbs 1×5
    Pull-ups: 3x failure (4 full ones each time)

    I am tipping the scale at 112 pounds so these weights makes my arms and legs shake for sure!

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