Steph you'll be healed up and deadlifting 200 in no time!

I went to the gym and did an axle complex today for conditioning. It was RDLx5, overhead squatx5, good morningx5, back lungex10 , OHPx5. Rest repeat 4x. Then I was tired. Yawn!

Last night was Legs night (meh!)

Low Bar Back Squats
Warm Up Sets: 65lbs 1x5, 95lbs 1x3, 115lbs 1x2
Work Sets: 127.5lbs 3x5

Barbell Reverse Lunges
Work Sets: 70lbs 2x12 (each leg)

Front Squats
Warm Up Sets: 45lbs 1x5, 65lbs 1x3
Work Sets: 80lbs 2x5

Barbell Calf Raises w/step
Work Sets: 135lbs 3x13

Barbell Seated Calf Raises
Work Sets 95lb 2x25

Wanted to do 3 sets for everything but had some things to do so had to cut it short. Legs are my weak point but they're coming along....slowly.... Just started doing Front Squats so I'm easing into them.

Happy dances are totally normal. Grats on your sweet increases!

Strong workout, lwoodroff!

Strong workout, lwoodroff!

I second this^^! And thanks for posting your videos. I'm still a little iffy about my squat form and have been wondering if I'm pausing too long between individual reps...so seeing that one really helped me!

Workout today:

Squat 135-6 140-4 145-4 150-2

Bench 90-5 92.5-3 95-3 (although rep 3 was pretty shaky!)

Row 92.5-7 95-6 100-4 105-2

Still trying to do 3x5, but felt good and added the 4th set on squat and rows just so I could see some new numbers!

terrible work out. poop. at least i got to the gym though!

squats
60x5x1
70x5x1
75x5x1
85x5x2

my inner thighs were killing me by the end...

bench press
45x5x5

yes suckers.....should be able to do 50 next time..thought i was going to kiss the bar by the last rep though, lol

barbell row
this is what i'm annoyed with...was on 75 lbs last time. my husband was telling me i was doing it wrong (don't you love it when that happens??) and said your back should be parallel to the floor. i've been doing it the whole time with my back straight but angled. anyways, i had to knock off weight to be able to do that and was cursing the whole time...
55x4x1
55x5x1
how do you ladies do it? parallel back or at an angle?

tomorrow is a brand new day with no mistakes in it!

100# 5x5 Squats
Super happy in in triple digits BUT I struggled bad on the last 2 sets! Staying at this weight next session. Tipping forwards

Bench Press
75# 3x4
75# 2x3
Couldn't lift all 5 reps stay at this weight until able to do all 5x5

Rows
80# 5x5

BW 10x5 per leg Bulgarian Split Squats

Wrapped up with 3rd week of SL with:

5x5 squats 85#
5x5 bench press 65#
5x5 row 85#

Very happy with today's workout. Especially since i ate prior to lifting...Up until this point, i had been working out fasted (i'm not a morning eater, but love to get working out done first thing in my day). and i felt it was beneficial in todays workout....hope it wasn't just a fluke.

Wendler 5/3/1: Bench
Cycle 1 Week 3
Again, this may look weird. Still looking for my work weight.

45x5 50x3 55x15
65x5 70x5 75x3
45 3x10
Superset 3x10:
25lb DB rows & knee and bench push-ups.

@BJC78-Congrats on the triple digit squat!

Happy triple digit squat!

Today I met my training partner for our first workout in forever! I was just going to do some conditioning, but it didn't turn out that way. So I started out with 5 sets of the same axle complex- 5RDL, 5 overhead squat, 5 good morning, 5 reverse lunge per leg, 5 overhead press. I did those while she was doing squats. Then since she was OHPing next we decided to have an axle OHP day. I did way more warm ups than normal as I was getting used to the axle more. I ended up with 35x5, 55x5, 65x5, 75x5, 85x5, 95x4. Then I called it a day, and came home and made bacon, hashbrowns, and cheesy scrambled eggs. Yum!

All kinds of RAWR!

I'm ready to go back to bed - but I LOVED today's workout:

Wendler, Cycle 4, Week 2
Deadlifts
Warmups:
1x5 @ 100
1x5 @ 120
1x3 @ 150
Working:
1x3 @ 175
1x3 @ 200
1x7 @ 220 I fought for that last one. Fought.

Accessory work:
Sumo deadlifts
5x10 @ 125

Turkish getups
1x5 @ 5lbs, each side. This was my first time doing these - they are very intellectually demanding, not to mention a great cardio challenge! I'll add reps until I'm up to 10 a side, then go up to 10 lbs, and so on.

Kettlebell swings
3x15 @ 10 lbs - First time for these too (my gym just got kettlebells). These were also fun.

I just wolfed down a make-it-yourself sausage egg mcmuffin and a huge apple. I'd like to go back to bed, but I'm taking bitty girl and my mom to the Nutcracker today. It will be my 3.5 year olds first live theater experience. Wish me sit-still-and-be-quiet luck!

Light day. Just couldn't get excited about squats when I have so much else to do.

Wendler 5/3/1: Squat
Cycle 1 Week 3 (I messed up and did this workout last time instead of week 2. Anyway, I just went ahead and did it again)

80x5 85x3 95x11
55x10 65x10 75x10

2x10 Landmine 180's 55lb (10lb weight on 45lb bar)

@vendygirl: I set my shoulder against a doorway (or squat rack) and bend my head to the opposite shoulder until I feel a stretch in my traps, then hold for 30 sec. Repeat for each side. My PT gave me that one, among others. I do it pre-workout. If mine are super tight, I use a heating pad on them before I start. And ice after. Hope you feel better.

Well after a week and a half off with a cold and some issues with my OH's health too which was a bit stressful and left me short of time I hit the gym in my lunch break today. It's only just do able and I always feel a bit rushed so less than ideal but, I got there

3 sets of 20 glute bridges and 12 x 12kg dumbell rows
3 sets of 10 18kg goblet squats and 6 x 12kg dumbell pench press. And gosh that was hard - previously I have only managed 10kgs, even just getting the dumbells in place is tough, and that first rep every time was so dithery!
1 set of 10 18kg dumbell romanian dead lifts (so 36kg) one set of 8 and one set of 4.
Some leg raises and planking and I was done.

To be fair to my dead lifts, 1 I don't get enough time for a rest as I am clock watching so I was getting 30 seconds or so, 2 I was previously squatting 16kg goblets and 10kg bench and my arms were just so tired I just could not hold on any more It was not really my big back muscles that were struggling just my poor weedy arms lol!

Wendler, Cycle 4, Week 2
Benchmania
Warm up sets
1x5 @50
1x5 @70
1x3 @80

Work sets
1x3 @ 95
1x3 @ 110
1x4 @ 120

Accessory work
Flat dumbbell bench press
5x10 @ 35
One arm dumbbell row
5x10 @ 35

Then I did something called the "9 Minute Kettlebell Complex from Hell". I had to take a minute break halfway through because I was wiped!