Daily check in - NoVEmbeR give up!
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Hi everyone!
Just started Stronglifts yesterday, bloody sore today! I haven't done any real weight training before (besides group classes which we all know is really cardio and not weights) so I know that'll disappear over time.
Saw all the success stories and have never been so motivated before in my life!0 -
I AM BACK!
Didn't feel the 2 workouts I did during my wedding week and then some were worth reporting. I failed to hit my 5/3/1 reps big time on deadlift and OHP, then took my wife to the gym to show her the basics so ended up with some weird 3-4x5 sets thrown in the mix.
Today I decided to give myself a bit of leeway and not go back straight to the program.
Worked up to a heavy squat clean single, reps went a bit like this:
65x3
75x3
85x2
95x1
105x1
110x1
112.5x1
I had more in the bag but gave myself a 12 min cap and wasn't really going for a 1RM anyway (which is 115, btw, so came close!)
Did an EMOTM x5 of 2 reps at 80% of that max weight (90lbs)
Then finished up with the death by barbell complex as an AMRAP/ladder for 15 minutes. I originally was going for 20, then decided to ladder it down, so technically it took about 17 minutes.
barbell @ 55
- power snatch
- overhead squat
- push press
- back squat
- alt drop lunges
- bent over rows
- romanian deadlift
for complexes of 8, 8, 6, 4, 2 reps. My shoulders feel great now! lol
I don't have time to catch up with the thread just yet but I'm sure you guys are killing it! I'll be dropping by more often as I catch up on my life gradually! 0 -
Workout B today:
Squats 5x5 @ 70 lbs
OHP (ugh): 2x3@50+2x2@45, 2x4@50+2x1@45, 1x1@50+1x4@45 -- this was actually better than the last time, so there's progress here...
DL: 1x5@125
pullups with 34lb assist 5x5, next time I'll do 25lbs assist.
Felt good today.0 -
@ Crabada -
"Sorry to hear about your hip. Any idea what's going on? And good for you for stopping before making it worse. - NO Idea whats going on but now my adducter is not happy on the right. I actually did 10x bodyweight squats this morning and it was really sore so I didn't add any weight :-(
AND YES TO DEADLIFTS! Did you ***PUSH*** ?!!? - Thank You! You are an awesome cheerleader! "
Today...
Squats - NIL, see above :-(
Bench - 5x5 @ 65, these were HARD, not sure what the problem was today
Row - 5x5 @ 75, these were ok, but I am pretty sure my form is off. Lower back almost always hurts after I do these.
I added in 3x10 curls @ 30lbs, 2x10 clean and press @ 40lbs, 4x10 hip thrusters.
Hoping for some better increases on Saturday.
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Hello again everyone. It's been a while since I posted here. And last time I did I was complaining of my knee hurting. Someone posted an article about how everyone will have a different squat form and I just wanted to say "thank you!" That really helped as I had been trying to follow the SL video and follow his form. But I have since found a stance that feels good.
Workout A today:
Squats: 90# 5x5
BP: 70# 5x5
BR: 90# 5x5
Reading your all's posts and advice are sure helpful to this newbie. Thank you all!0 -
Glad to see Krok back.
Thanks all for your inspiring reports, warts and all.0 -
So I did my monthly 5k for time (32:46) a little slower than last month blah. No surprise I haven't been doing much running this month.
Then deload day for squats. Warm up the 85 lbs X 5 115 lbs X5 and 135 lbs X 7
Accessories
Superset of straight leg deadlifts 95lbs and rear lunges with 25 lbs X 2 plates. 5 sets of 10
And then 100 burpees for time (7:47) so almost 2 minutes faster than last time.
This was a really busy day. I'm tired, over on calories but hungry. Also not sure how much this "hunger" is just me being tired. Blah, I might just have a maintance day.0 -
when you come home and take your whole freezer apart, because 'i know i made chili last month and it's in here somewhere . . . ' must be stronglifts.
workout a:
squats: bodyweight, 2x5@45, 1x5@65, 5x5@85. very happy. the time i'm investing before i even get started, in getting down below parallel at bodyweight and then just practicing 'finding' my glutes and hamstrings and doing maybe an inch or so of hip bounce in that position . . . it really feels as if it's paying off when i do my actual lifts. these are 5 pounds heavier than last time and it's my all-time pr weight for squats, but they felt good and strong and solid all the way through.
bench: 3x5@45, 5x5@65. better than i expected. left shoulder felt like it was going to be a problem during warmup, but somehow once i went to my full workout weight it got much better and much easier to get set and lift strong. i'm really finding that bench is much much more doable if i put everything all my other muscles have got into it too. i think my glutes will be getting more doms off the bench than i even gave them with squats.
rows: strange . . . again. i saw someone demonstrating a very limited row to a younger kid, and he really seemed to know what he was talking about when i saw him coaching the same kid to squat. so i tried his version of rows. plus, i overheard the word 'lats'. so what this was, is sort of like a roumanian deadlift except you move the bar with your arms instead of using hip hinge. so basically, just pulling the bar from your knees to your hip crease, while keeping it in contact with your thighs the whole time. this was actually more work than i thought it would be and put a pretty good burn on my lower glutes/upper hamstrings as well. but then i did 8 reps per set instead of just 5, to make up for the shorter bar path. 1x8@30, 2x8@50, 5x8@70.
accessories: pulldowns: sets of 5 reps, various weights and grip widths. deloaded on weight because of various twinges and pinchy feelings in various tendons, but i was pretty happy with form. 2x60 sec planks during warmup, not bad for how slack i've been about planks.
while i was in the second one this pair of women walked past me on their way out the door, and one of them pointed me out to the other one and said 'now that is a perfect plank'. then they both stopped to tell me the same thing again and we had us a little conversation with me hanging out in mid air and talking at them kind of upside-downy
it was nice.
oh and also: working on deadlift form and implementing the rippetoe tips, so i did about 10 of those too. but i only used 100lbs, so i don't think they count the thing about bringing your shins TO the bar without dropping your hips, and then squeezing your chest up really does seem like it's a big key. much easier to push through the heels like that, for some reason. 0 -
Welcome! This is seriously the most awesome group. We're glad to have you aboard!qstneverything wrote: »Hi everyone!
Just started Stronglifts yesterday, bloody sore today! I haven't done any real weight training before (besides group classes which we all know is really cardio and not weights) so I know that'll disappear over time.
Saw all the success stories and have never been so motivated before in my life!
Yay! So glad it helped.@ Crabada -
"Sorry to hear about your hip. Any idea what's going on? And good for you for stopping before making it worse. - NO Idea whats going on but now my adducter is not happy on the right. I actually did 10x bodyweight squats this morning and it was really sore so I didn't add any weight :-(
AND YES TO DEADLIFTS! Did you ***PUSH*** ?!!? - Thank You! You are an awesome cheerleader! "
And I'm right there with you on the adductor issues. Going to try out the adducter / abductor machines at the gym on Saturday. I have an aversion to them simply because they're so darn, well, um, they just put it all on display, you know? But got do whatever it takes to strengthen them up, so it is what it is!canadianlbs wrote: »when you come home and take your whole freezer apart, because 'i know i made chili last month and it's in here somewhere . . . ' must be stronglifts.
...
oh and also: working on deadlift form and implementing the rippetoe tips, so i did about 10 of those too. but i only used 100lbs, so i don't think they count the thing about bringing your shins TO the bar without dropping your hips, and then squeezing your chest up really does seem like it's a big key. much easier to push through the heels like that, for some reason.
You DEFINITELY made chili, because I was lusting after it so hard when you posted about it. Did you find it? Is there any left over for me?
And thanks for the article about deadlifts. Going to read it tomorrow since it's almost bedtime.
And YAY for the new (nope, not buying, nope, nope, nope, YEP!) bike!
*****
Here's my workout from tonight:
StrongLifts 5x5 / Workout A
So, I think afternoon workouts are my sweet spot. I got to the gym about 8:45 PM tonight and was ready to just be done by the time Barbell Rows rolled around. I was plum tuckered out from the day, you know? But overall a decent workout.
Squats - 5x5 @ 105 lbs.
- Still feeling these in the adductors, and a little bit in my right knee. Form is good, so I'm not worried -- just need to keep being aware.
- As mentioned, I'm going to start adding some accessory work for hips, adductors, and abductors to see if that helps.
Bench Press - 5/5/4/5/4 @ 77.5 lbs.
- Felt pretty good on these. Think I got into my own head on set 3, so failed the last rep, but came back swinging in set 4. Good lesson on how this is also very much a mental game!
Barbell Row - 5x5 @ 77.5 lbs.
- These felt way heavier than they should have, especially considering at one point I was doing these at 95 lbs. Still trying to concentrate on getting the full range of motion on the pull and squeezing my should blades together at the top. Definitely not natural yet, so may stay at this weight a bit longer.
Missed my plank and sit up challenge, and considering it's almost 11 PM, looks like they'll have to wait another day. I'm beat!
Keep killin' it out there, Gals. You're rocking my world!
xo,
C.0 -
Hey all
Lifting tonight and I just wasn't really feeling it
Squat 5,5,5,4,4 @ 150lbs
OHP 5x5 @ 60lbs
Deadlift 1x 5 @ 177lbs
Tired now. Need sleep.0 -
Row - 5x5 @ 75, these were ok, but I am pretty sure my form is off. Lower back almost always hurts after I do these.
is there a chance that you're locking your knees without noticing? that can add strain for your lower back. and/or maybe your hamstrings are tight, which might be causing a kind of pendlay version of the famous buttwink, i.e. lower back tending to round. you could try doing piriformis and hamstring stretches before you get started, to see if that helps at all.
i know full pendlay rows are like a kind of physical-feedback firestorm for me, so i just find it really difficult to try and keep track of so many different body sections at once. and for me none of any of it ever felt natural. so i'm pretty sure that when i did them i often did lock my knees just because at least then it felt like something was going to hold still when i yanked on the bar.
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Well, look at all of you heavy lifting ladies going at it like crazy! Haven't posted in a week or so but have been doing the lifts. Nothing especially exciting other than moving up 5 lbs on the squats. So the last couple of lifts consist of:
Squats: 5x5 @ 115 lbs.
OHP: 5x5 @ 55 lbs...still
DL: Only did 105 lbs. this past workout; the time before managed to do 140, but I still haven't gotten around to getting chalk to prevent my hands from slipping. It's on my list to get this weekend along with the darn 1.25 lb weights so I can hopefully go up on my OHP!
BP: 5x5 @ 95 lbs.
Rows: 5x5 @ 85 lbs.
Have a great weekend all!
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Love it canadianlbs! Thx for sharing and that makes sense. I really want to Foucault's on strength as well as conditioning so I will play with food intake/calorie sources and rest days. Might keep running off map till HIIT training ends in 2 weeks which will give me time to play with the previous two factors a bit more.0
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Had a pretty busy week, easing myself back in...
Squats - 5x5 @ 145lbs - started at 155 but was eh, so went to 145.
OHP - 5x5 @ 70lbs
DL - 1x5 @ 135lbs, 1x5 @ 165
There was this guy doing just... terrible... deadlifts with 300+ lbs. Just couldn't look away as he kept slapping 45's on either side. Had another guy come up to us and ask if we were going to teach him how to do it properly before he seriously injured himself. And said my friend and I had some of the best form he'd seen at our gym. I'm sure he was just fluffing us up, but was still nice to hear.0 -
OH man. Today was partly terrible, partly ok. I have not lifted since LAST Fri, so I did a deload on my squats.
Then I realized, as I was pulling into the garage coming home, that I never put on my weightlifting shoes!! I am hoping this explains a lot of my bad squat issues - I felt horribly unstable. I was doing them in my running shoes
Whoops
Squats - 70lbs, deloaded from last weight of 75. Like I said above I felt wobbly, unstable and just generally awful on these and I think the shoes had a lot to do with it. At least I HOPE it was the shoes and not my week off. Still did 5x5 but, sloppy.
I started out doing them in a different type of rack but the sides are not low enough for me and on my first warmup rep with just the bar, I hit the safeties and got all discombobulated. There was a dude watching me who thought I needed help. It was totally embarrassing and then I started rambling which I do when I'm embarrassed. SHUT UP, ME, UGH
Then I got control of the normal rack and that at least helped my mental state.
OHP - at 45lbs as usual, it's fine, I haven't lifted for a week. I did a few sets of 6, but nothing to get too excited about. I think it was 3x6 and 2x5, not necessarily in that order.
Deadlift - repeat of 135lbs, did 2x5. The SL app wanted me to deload to 130 but I was like... no thanks, I am not going to fiddle with plates to make 130 when I can just stick on 2 45's to do 135 again.
Did just a smidge on the assisted pullup machine, looking for my 1RM, and did 2@30lbs assisted which is a PR. I know that Krok and others are not a fan of this machine but not sure what else to use =/
Did a 15min warmup on the elliptical while waiting for a rack. After lifting I discovered the rowing machine! I watched a vid on form for this a few days ago and have wanted to try it. I loooooved it!! It was so soothing and I could do it with my eyes closed and just zone out to my music. So I did 15min on that after my lifts.
Overall was a decent although not great workout. Docking points for the bad, bad squats but everything else was pretty good.
Solid B0 -
Everyone is doing so great!!
Madcow DL day
Squat 5@80,100,115,115
OHP 5@45,50,60 2@65 finishes with 10@
DL 5@110,130,155,175(body weight, woohoo)
Hip thrust 160 10,9,10
High box squat 175 3x10
Side lying clam 2x30 each side
Band pullups 2x5
Plank 1:00, :40, :45
Love eating at maintenance. ☺️0 -
Squats: warm up + 5@65,80,95,110, 3@125, 8@95
Bench 5@45,45,50,50,50,60, 3@65, 8@60 (I was feeling good today haha)
Rows: 5@45,50,60,70, 3@80, 8@70
Russian twists: 3x30@10lbs
Inverted rows: 1x7,1x4
I'm going to add in accessories for abs and pull/chin ups now. Let's see how this goes
Keep up the good work ladies! Happy Friday 0 -
Today was a rest day, so I'm just lurking.
Squats Question:
Have any of you used plates under your heels to help with balance in a more narrow stance? This has been recommended to me because a narrower stance really helps with my adductor issues -- but I feel weird about having my heels off the ground like this. Thoughts?Had a pretty busy week, easing myself back in...
Squats - 5x5 @ 145lbs - started at 155 but was eh, so went to 145.
OHP - 5x5 @ 70lbs
DL - 1x5 @ 135lbs, 1x5 @ 165
There was this guy doing just... terrible... deadlifts with 300+ lbs. Just couldn't look away as he kept slapping 45's on either side. Had another guy come up to us and ask if we were going to teach him how to do it properly before he seriously injured himself. And said my friend and I had some of the best form he'd seen at our gym. I'm sure he was just fluffing us up, but was still nice to hear.
Um, I wish those were *my* easing into it numbers! Those are fantastic!
And yes, there was a guy at my gym doing something similar last week and I honestly had to force myself not to look because it was so horrifying. Still makes me shudder just thinking about the damage he could do!After lifting I discovered the rowing machine! I watched a vid on form for this a few days ago and have wanted to try it. I loooooved it!! It was so soothing and I could do it with my eyes closed and just zone out to my music. So I did 15min on that after my lifts.
I used to row on the San Francisco Bay, watching the sun come up. It was amazing and made getting out of bed at 4:30 AM worth it. I would LOVE to get back to rowing, even on a machine. Thanks for the reminder!
RAD RAD RAD RAD! Nice job!DL 5@110,130,155,175(body weight, woohoo)0 -
Feeling a bit out of it at the moment, like I'm lacking direction. All of it, the weight loss, the cardio and the weight lifting.
Squats - decided to focus on form so went down to 80lb 6, 7, 7, 7, 7 but form was still not good enough. Like crabada I'm experiencing adductor problems and it's really holding me back.
Bench 56lb 5x5 but I think the spotter helped me on some of them.
Rows 5x5 at whatever weight I used last time.
Meh.0 -
Today was a rest day, so I'm just lurking.
Squats Question:
Have any of you used plates under your heels to help with balance in a more narrow stance? This has been recommended to me because a narrower stance really helps with my adductor issues -- but I feel weird about having my heels off the ground like this. Thoughts?
How wide are you feet? Do you have constant lower back pain? How tight are your calves? Roll your calves with a tennis ball, stretch them a lot. That is to help with standing on a plate I heard. I have to have my feet wider and I have anterior pelt tilt. My low back constantly hurts, abs and hamstrings are week (getting better) and hip flexor and low back are tight. Since the last pregnancy I can't even lay in bed all night. I roll out my hip flexor on my right side for a long time every day. It helps the low back but it comes back yet. Hope this helps.0 -
For all of you that have tight hips i just saw this video for a stretch. I havent tried it yet, hubby is not in the house, i will have him help me with it later to see if it is any good for me.
https://www.youtube.com/watch?v=6mjBaLVlQWw
Excuse the language, he has a potty mouth in all of his videos.0 -
Cheers massage just given that a go with my boyfriend. It had been recommended to me before but I'd forgotten. (I think that they'd also mentioned applying pressure with the thumb somewhere, but I'm happy to skip that bit).0
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For all of you that have tight hips i just saw this video for a stretch.
oh, i like elliot!! i like how talky and compulsively explainy he is. watched a lot of his stuff, and his 'strength camp' things have some great corrective tips he's done on just average shmoes who've wandered in from the street. there's one of his somewhere showing 'corrective deadlift' to omar isaf that i like as well.
i've seen this one on the hips; made me glad there's no-one around here to 'help' me do it.
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Back at it! I did do my deadlift and ohp 5/3/1 but the results were so bad i will redo them. Still decided to go with squats today
132.5x5
150x3
167.5x5
135x10 (lazy plate switching, again :P)
That plus set was probably one of my ugliest squat sets I've ever done. Not really all that much form wise, really. Just... I misgrooved every single one of the reps, so they were all grinders. My knee is really making me overthink things. I feel like I'm not progressing on squats at all now. Maybe I should put this one on the back burner for a while...... Ah well
Moved on to 3 rounds of 40/20 intervals
- KB ground to overhead (40lbs in a sumo high pull to press/push press as I was tiring out)
- spiderman push-ups
- bulgarian split squats R
- BSS L
- suspended plank - I've finally mastered the getting into position part, so these were 3 solid 40s holds. Wee!
Finished up with a killer 6 rounds of tabatas
- bottom half burpees
- sitouts
Then proceeded to just lay on my belly for a few minutes, unable to get myself up. I've lost a bit of mojo. Not too happy about it. But the stressful times are almost over, for now. So I'm just happy I didn't completely fall off the wagon.
@threnjen
I have nothing against the assisted pull-ups machine per say, just that it comes with a disclaimer that you shouldn't let the machine do your work! I've seen many people hop on it and bounce up and down xD Nothing like a real pull-up! If your gym has resistance bands, you could use those if you want to switch it up. Loop it through on a pull-up bar, get your foot or knee in and have fun with it. It's really simple 0 -
Love the thread name...done with my break, back to it (physical went well).
Workout A (Sat)
Flat dumbbell flys - 5 x 10 - 40
Dumbbell Side Bends - 5 x 10 - 40
Overhead Press, Barbell - 5 x 5 - 65
Barbel Row, Bent Over - 5 x 5 - 100
Lateral Hot Potato Squats - 5 x 10 - 20
squats 5 X 5 - 200
Reverse curls 5 x 5 - 100
Incline Crunches 1 x 100
underhand bicep curls 5 x 5 - 1250 -
workout b, with variations. man, am i bushed. wasn't even sure this would be a full workout because knee, so i went in without eating lunch or dinner and just kind of figured i could keep it light and do i dunno, maybe some collection of other/non-strongliftsy stuff. but i did more than i'd planned on doing.
squats: bodyweight, 2x10@45, 1x5?@65, 4x5@85, 2x5@90. better than i thought i would do. the 85s felt hard, and i really regretted not eating much throughout the day. decided to do 6 sets of 5, since i could just feel that 6 reps per set wasn't going to work. but then after 4 sets i figured it was already heavy enough that another 5 pounds probably wouldn't make much difference, so i tried it, and sure enough. so i did 2 more.
ohp: had to get creative since there were no spare 45 bars and the rack had a deep lineup. instead of doing 5x5 at 50 or even trying for 55, i just did 3x10 at 30 early on, and then right at the end another 3x10 at 20 with the curl bar. i kind of like doing high reps and low weight for ohp, since i really enjoy the feeling of having actually solid form. will probably continue going for volume rather than weight for a while, and see where that goes.
deadlift: whoo-hoo. well, i was frightened of these due to the recent knee events. but a day spent with youtube gave me one little tip i'd never even heard of before, courtesy of buff dudes: starting the whole thing with a little bit of lordosis. in other words, duh. breaking backwards at hips and knees to start the whole thing, in the same way that you start out for squats. what i HAD been doing was the rippetoe beginning, which (to my interpretation) was just 'lean down and grab the bar, and then do the rest of the stuff'. it made an amazing difference in my hamstring loading and i had no knee trouble at all, but still kept it very cautious with weight and again went for volume and muscle memory instead. around 5 singles at 100, then probably around 10 singles at 120. i tried 140 and got it up . . . once. after that i went back to 120 for about 5 more reps, and packed it in. also, thanks @krokador, since being asked about it in that other thread really made me drag the bar into my legs on the way up, like never before. owsies, but i'm pretty happy tonight.
other stuff:
1x60 sec plank - got my turn at the rack before i could do the second one.
good mornings (first try ever), with 30lb bar: i think 2x8, but tbh i've forgotten by now. lat pulldowns: sets of 8-12, at 20, 22.5 and 25 on the double-cable machine, spread throughout the workout.
seated rows: idk why, just for looseness/mobility or something. i did a few sets of 8-10, at low weights which i've forgotten now. i remember some at 40, i'm pretty sure.
tomorrow a workshop on lift 'variations'. i'm pretty sure this is partly because i asked for something covering low bar squats, last time around. so looking forward to it although i think i might not make it out of the laz-e-boy chair tomorrow.0 -
Running in real quick because I gotta shower and head out, but here's today's Bench 5/3/1 results =D
97.5x5
110x3
122.5x4 !!! HUGE rep PR here! So happy I managed to grind through the last rep =D
95x14 Again, rep PR here! I just felt real strong today ^^
Moved on to 10 min AMRAP of
- russian 1 arm kb snatch x5/arm
- trx pistols x5 per leg
- split stance KB rows
KB was 30lbs and I managed 4 rounds and 7 rows (then added the last 3 after time. Clean numbers and all!) I got to try my new KB arm guards and they were amazing! No more freaky bruises on my forearms! And they make me look badass on top!
(In case the forum breaks my image as it likes to do... https://drive.google.com/file/d/0B2AhVtSv97LOejVGdHJoczcxb2c/view?usp=sharing)
And 10 min amrap of the KB wide sumo deadlift (20, 15, 10, 5, 10, 15) and wall walks (2, 3, 4, 5, 4)
I hate wall walks
Then I felt like doing isolation work. I never do that stuff anymore!
Overhead triceps cable rope extension
superset with rope cable curls
bent over cable crossovers
wide grip lat pulldown -> I was trying to find out my 1RM on these. Managed about 75% of a rep @ 140lbs. Given I was at the end of my workout I think fresh I would've gotten it. That pull-up will happen! (Esp since this was WIDE grip so definitely no help from the biceps)0 -
Lifted yesterday and wasn't feeling as strong as usual - bit of a lower calorie week and normally I'm fine at night lifting, but on the weekend I lift in the morning, so fasted. Sometimes that works out, other times like yesterday, it makes me feel a little weaker - eh, I'll roll with it, ain't no room for ego in my weight room x
Squat 5x5 @ 135lbs
Bench 5x5 @ 77lbs
Row 5x5 @ 85lbs
1x5 chin ups
And ONE pull up woop woop!!i didn't realise I could do these, but I gave it a go and yahooooooo!0 -
Workout A yesterday
Squats 75 lbs 5x5
Bench 60 lbs 5x5
Rows 75 lbs 5x5
Also did weighted situps (3x12 with a 25 lb plate) on a contraption that looks like a medieval torture device -- sit on some roller things and stick your feet in-between some other rollers. I think it's called a Roman chair, but I'm not sure -- that was as close as I could get on Pinterest.
I usually work out early in the morning, 5:30 or so and yesterday I went mid-afternoon. I felt a lot stronger than usual. Not sure if this is because of the time of day or the fact that I usually train fasted and yesterday I had eaten breakfast and a light lunch prior to going to the gym.0 -
1x5 chin ups
And ONE pull up woop woop!!i didn't realise I could do these, but I gave it a go and yahooooooo!
That's awesome!!!SkepticalOwl wrote: »I usually work out early in the morning, 5:30 or so and yesterday I went mid-afternoon. I felt a lot stronger than usual. Not sure if this is because of the time of day or the fact that I usually train fasted and yesterday I had eaten breakfast and a light lunch prior to going to the gym.
I did without first thing in the morning, fasted. I now do it usually 12:30 or so and strength is a lot better.
Heavy triple day
Squat 5@80,95,115,135. 3@155 PR 8@115
Bench 5@45,55,65,80 3@90, PR 8@80
Row 5@50,65,80,90 3@105 8@90
Feet/shoulder elevated 2x20
Goodmorning 90 3x8
Barbell curl 45x3x10
Bench dips 3x8
Goblet squat 40x3x6
Tricep extension 20x3x7
Band seated abduction 2x20
Plank 1:10, :40, :40
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