Hi all! I haven't been to the gym since last Thursday but it was a great workout.

While I was there I met a very friendly and helpful older gentleman--he gave me some pointers on my form (head UP on Pendlay rows) and was super nice about it, saying he hoped he didn't come off as pushy. I said NO! I need all the help I can get!! I have a feeling I'll see him there again.

And, some good news and some bad news. Good news is there is a set of fractional plates (1.25#) which I had not seen before!
Bad news is that I discovered them as I was taking them OFF of the bar which I thought I had loaded to 100# for squats, so it was really only 97.5#. Boo. But I know they'll come in handy later, especially on those OHPs.

So, my stats for now are:

Squat 5x5 @ 97.5#
Bench 5x5 @ 70#
Row 5x5 @ 80#
OHP 5x5 @ 65#
DL 1x5 @ 145# (my bodyweight!!)

Also I've been doing Calf Raises 4x25 with a 10# weight in each hand. I really need better calf strength to protect my shins while running. And I went for a quick (2.3 mile) run on Friday and felt GREAT---NO PAIN ANYWHERE!!!! Which, of course, I attribute solely to SL! :bigsmile:

I've been feeling pretty drug out the last couple of days and tomorrow of course is a wash, so I'm back at it on Wednesday.

Hope everyone has a good xmas!

Merry Christmas Ladies!

The best thing about having a home gym? The fact that you can still get a workout in when everything else is closed!

Santa is buying me a power rack I AM SO EXCITED!!!!!

Merry Christmas Ladies!

The best thing about having a home gym? The fact that you can still get a workout in when everything else is closed!

Santa is buying me a power rack I AM SO EXCITED!!!!!

I LOVE my home gym. Thats very cool about the Power Rack! Congrats.

Anyway, I've been doing a deload week every 4 weeks. Basically I still workout but with no schedule so it gives me the opportunity to try different things. This morning I did a 100 rep workout. Basically you drop the weight 50%, do as many reps as you can, 30 second rest, then repeat until you get to 100 reps, then next lift. It is killer! I was literally exhausted when I was done.

Merry Christmas ladies!

Merry Christmas Ladies!

The best thing about having a home gym? The fact that you can still get a workout in when everything else is closed!

Santa is buying me a power rack I AM SO EXCITED!!!!!

I LOVE my home gym. Thats very cool about the Power Rack! Congrats.

Anyway, I've been doing a deload week every 4 weeks. Basically I still workout but with no schedule so it gives me the opportunity to try different things. This morning I did a 100 rep workout. Basically you drop the weight 50%, do as many reps as you can, 30 second rest, then repeat until you get to 100 reps, then next lift. It is killer! I was literally exhausted when I was done.

Merry Christmas ladies!

This 100 rep workout sounds cool! Did you follow the same exercises as SL or is it different?

This 100 rep workout sounds cool! Did you follow the same exercises as SL or is it different?

I did an upper body version on Sunday and Legs yesterday. On Sunday I just picked an exercise for each upper body muscle group e.g. Chest-Bench Press, Triceps-Skullcrushers, etc. Yesterday's workout was brutal with Legs - Barbell Squats, Romanian Deadlifts w/step, Alternating Lunges w/Kettlebells, and finished it up with Barbell Calf Raises. It's fun to switch things up once in a while.

Hey Ladies!!!

I was kinda sad the gym was closed yesterday....we aren't having any family functions until this weekend in another state, so I sat at home while everything was closed. Ended up doing somebody weight routines instead. But, was back in the gym this morning for SL. I felt awesome today - I go up to the 35 lb plates next workout! Super excited for that. though i think I'm getting close to fail for the squat - it was harder today and I don't feel I was able to get as low as I could previously.

Squat: 110 lb 5x5
OHP: 45 lb 5x5
deadlift: 110 lb 5x5

I've also been doing a push-up challenge in addition and was taking a break from it, but did those today as well. I was able to do 78 today! I'm supposed to hit 80 before I move on to the next set - seriously hard stuff. But I think SL really helps with that!

Well, . I'm frustrated again.

I somehow twisted my knee last week. I didn't do it lifting, but it's affected my workouts. i haven't been able to squat because just getting out of a chair hurts.

In September, i was at 130 on squats, so I'm really frustrated.

So just posting an update to say I'm still here.

Well, . I'm frustrated again.

I somehow twisted my knee last week. I didn't do it lifting, but it's affected my workouts. i haven't been able to squat because just getting out of a chair hurts.

In September, i was at 130 on squats, so I'm really frustrated.

So just posting an update to say I'm still here.

I'm frustrated too today so ironic you posted this as I was just going to post something whiney lol We just have to keep our chins up! It sucks that your knee is giving you problems but hopefully you are able to do other parts of the workout I'm not injured....just frustrated with the slow results....and all the bloating after Christmas doesn't help either! BOOOOO!!!!!

Plus I have a date tonight and no idea what to wear.....so I'm stressed lol OMG really, that is the extent of my problem at this particular moment lol

In retrospect not even close to a knee injury.....so you win lol :laugh:

MERRY XMAS ladies!!! Bring on 2013!

@ Nex: So I finally decided to research Tabata training and I tried my first workout this morning and I have to say, I'm hooked! I've seen you post a few times about Tabata so I figured I would throw a question about it at ya

I have developed a few workouts myself, all pretty normal cardio type stuff....ideas that I got from my research and that sort of thing. What I'm confused about is how you incorporate weights into the workout.....can you shed any light on this for me or even give me some ideas? Also, do you use Tabata as a finisher to your strength sessions or as a full workout? I'm thinking I would like to try it as a finisher at the end of each SL workout and then do my regular interval/hiit on alternate days.

I have developed a few workouts myself, all pretty normal cardio type stuff....ideas that I got from my research and that sort of thing. What I'm confused about is how you incorporate weights into the workout.....can you shed any light on this for me or even give me some ideas? Also, do you use Tabata as a finisher to your strength sessions or as a full workout? I'm thinking I would like to try it as a finisher at the end of each SL workout and then do my regular interval/hiit on alternate days.

I have a gym timer (gymboss) to set the times with beeps. So for a weighted tabata I usually use kettlebells, swings, snatches or the like. I often do rowing machine tabatas as finishers for strength or mixed sessions (you can use treadmill or those elliptical things too for cardio ones). I do them if I have lots of time left after any gym session and I still feel stoked enough. There are loads of ideas on the net, here are some weighted ones...

http://tinyurl.com/csent22

I have developed a few workouts myself, all pretty normal cardio type stuff....ideas that I got from my research and that sort of thing. What I'm confused about is how you incorporate weights into the workout.....can you shed any light on this for me or even give me some ideas? Also, do you use Tabata as a finisher to your strength sessions or as a full workout? I'm thinking I would like to try it as a finisher at the end of each SL workout and then do my regular interval/hiit on alternate days.

I have a gym timer (gymboss) to set the times with beeps. So for a weighted tabata I usually use kettlebells, swings, snatches or the like. I often do rowing machine tabatas as finishers for strength or mixed sessions (you can use treadmill or those elliptical things too for cardio ones). I do them if I have lots of time left after any gym session and I still feel stoked enough. There are loads of ideas on the net, here are some weighted ones...

http://tinyurl.com/csent22

Great! Thanks so much

Week 5 done!

Squat 5x5 @ 105
OH Press 5, 4, 3, 2, 2 @ 50 (epic fail!!!! something about 50 is my nemesis!)
DL 1x5 @ 125 ( I have held solid here for a few workouts to ensure my form is on point before moving heavier)
Bench 5x5 @ 53
Row 5x5 @ 85 (Held solid here for a couple workouts as well for form purposes)

I added on a tabata and a few 30sec planks as a finisher today.....felt like a million bucks!

Question though....I have been reading/hearing a lot about deload weeks.....when is this applicable with a program like SL?

Have a great day!

Wow - congratulations on the pull ups!

Question though....I have been reading/hearing a lot about deload weeks.....when is this applicable with a program like SL?

This is a great question. Not sure that SL has a specific deload period: From what I can tell, you deload once you have stalled x3 workouts in a row for each specific exercises. You only deload on those exercises in which you stall.

I know for Wendler's, every fourth week is a deload week in preparation for the next cycle.

Not sure this helps, but that is my understanding.

Jackie

That does make sense in terms of the SL program. I was planning on just doing a deload or rest week after I'm done the initial 12 week program so I think I'll stick with that unless I really start to stall out. I have to travel for work in a couple weeks and will be unable to lift for about 5 days, so that will kind of serve as a rest week!

Thank you!

Happy almost 2013!

Just finished up my last work-out for a while- at least for 5x5. I've been at it for over 16 weeks now and have loved it. But I feel like I need to mix it up to keep from getting bored/not keeping my muscles guessing. So I'm going to work out at home for a few months with Insanity Asylum/P90X... which should feel like a breeze after heavy lifting!

See you all again in a few months! Keep at it!