Woo, Workout A #3 done!

Squats 120x5x5
knee did not bother me during the sets, didn't grind any rep and on top of that I wasn't using the power rack like I usually do so my set-up was kind of off. The 30lbs deload was demoralizing but maybe it was for the best!

Bench 105x4x5 and 1x4
(the second set was the one I failed at. I think it was just a matter of doing too long a pause and not holding my breath in right). Discovered the wonders of taking a really deep breath and holding it in for more than 1 rep!

Rows 90x4x5 and 1x4
Set before last I tried to hold the contraction at the top longer. I grinded out the 5th rep but decided not to count it.

Then did 130x3x8 barbell shrugs (it's mostly grip work to be honest but it helps so why not?)

Then a superset of 3x8 2 arm db triceps extension (37.5lbs) and incline DB curls (20lbs each arm)

2x10 hyperextensions holding a 25lbs plate
3x10 cable crunches @75, 75, 90

I messed around with the prowler for 6 back and forth in our gym (I think it's 25ft long or so?) with a 45 on it. Doesn,t look like much but it DOES get ya out of breath quickly!

Finished it off with a 5 min AMRAP throwdown of 10 american KB swings @30lbs and 5 burpees (managed 5 rounds and 6 swings)

And a 10 min stint on the elliptical at moderate intensity.

I feel gewd

Do you all find yourself leaning forward more and more as the weight gets heavier? I have to balance the weight.

If you lean forward coming back out of the squat it's usually because your body is compensating for the load one way or another. I wouldn't worry *too* much if it's just during your last rep - stick to that weight for a few more workouts and get the form down. Otherwise it's either because your form is off, the load is too heavy or you have a sticking point at the bottom of the squat which if I'm not mistaken is something you can work on by doing pause squats (with lighter loads). Lighter wieghts can be your friends!

Warm ups felt heavy…bailed in the rack on my first squat set. Ugh. At least I now know the rack works well.

I could have just worked out with light weights, but it all felt so demoralizing. Not sure why I keep getting slight gains, then a big fail. I've adjusted my cardio workouts so there's nothing hard the day before, and this week I didn't do any workout the day before. Looking back it appears I've made gains of about 10 pounds on each lift since the beginning of November (when I had my first big fail). I certainly don't seem to be overdoing it. I did take a week off in December when I lost my amazing dog (crap…still makes me cry when I type it…) and again at the start of January for a family thing.

Guess it's just frustrating and I'm not sure why I'm not progressing. Or maybe it's all I can expect. Thoughts?

That depends on how long you've been doing SL and how high your weights are. Maybe you just need a different program, or to work in different rep ranges to keep progressing? Are you eating at a caloric deficit? Cuz that can also spell disaster on strength gains!

Today's lunchtime workout:

Squats: 140 lbs 5x5 (After seeing the thread on hip drive, I worked on this today. Certainly made a difference in my form)
OHP: 55 lbs 5x5 (I'm going to stick with this weight until it becomes relatively easy before I add weight again)
Deadlift: 205 lbs. 1x5 (I stayed with this weight because the last time I pushed myself too hard and ended up with a migraine 20 mins after. Didn't want to revisit that)

I'm not happy with the fact that despite SL going well, (I'm benching 70 now) I've not really had much improvement in my ability to do pushups.

Interesting you should bring this up. I was doing some Nerd Fitness body weight routines before starting SL and was up to three sets of allllmost 10 strict pushups each. (10, 9, 8)

I hadn't done any in a couple of weeks and tried some yesterday on my rest day following workout B the day before. It was demoralizing to do (barely) one good strict PU before having to switch to modified/knees for the rest.

I'm wondering if push-up performance would be better on the rest day after workout A.... so more days rest following BP?

All that said = no answers here, but I share your frustration!

Edited to add - did I get it right? Workout A = Squat, OHP, DL and Workout B = Squat, BP, Row...?

Workout B today, found a great mix to workout too...late 80s hair band stuff, def leapord, guns n roses, jon bon jovi etc...not big on hair bands but this mix was good.

Stayed at 150 for my squats for form today, I find if I don't concentrate I lean a bit not too worried about cause I know why now.
*Husband came in on set 4...critique me... he said I need to be lower so gonna concentrate on that 5th set. I asked tho cause I had my suspicions....:grumble:

Might be time for some videos since our visit with the PT is delayed until February.

So 5x5 @ 150 on Squats today almost at BW...another 3-6 workouts and I should be there as my weigh doesn't want to move lately.

OHP last try at 83.5 otherwise deload...blah...:sad: :sad: :sad: that will put me at about 75lbs give or take
3x4, 2x3

DL at 180...this is where I hurt myself* and deloaded and switched to sumo stance. 1x5....but wow is that freakin' heavy..I just keep thinking that is what I weighed at the end of May last year, holy crap no wonder my hip hurt...:laugh: :laugh:

*note to new comers I didn't hurt myself lifting...well not really my foot caught on the foam on the floor as I was getting into position for my squats and pulled my glacious...

Ended up going for it, no regrets to be had: No failure has been had today (on my 5x5 sets, anyway)

Squat @ 125
Deadlift @ 170 (sans straps! Overhand grip! Ahoy!)
OHP @ 65 (3rd time's a charm! My PR is 70x3 though so next workout will be interesting! Also decided to go back to hang power cleaning that bar because not doing it just messed with my head the last time around xD)
Wide grip pulldown @ 100

Then
CGBP @ 90 3x8
BB Curl @ 45 1x8 2x6
Ab wheel rollout 2x10 1x9

I'm up to doing all sets of Squats at 120 now! Should try 125, I guess. Getting kind of scared about keeping the weight on my back and balancing it as it gets to be more and more.

I missed yesterday's workout, sucks being sick but this is mine from Saturday.

Squats: my heaviest week before deload this week.

Working Sets:
5 x 130 pounds
3 x 150 pounds (accidentally did 145, counted wrong lol)
1 x 165 pounds -I got 2 reps here, but my form was right on. I probably could have done 1 more, but that's it.

My assistance work:

Straight Leg Deadlift- 3 sets of 10 x 85 pounds
Split Squats- 3 sets of 10 x 65 pounds

This is a deload week, and then I'm increasing my numbers.

I also went rock climbing on Sunday, which went okay, but I was already starting to feel sick then, so I only got up the wall once. I beat my previous height though!

Well, it would be difficult, since I really don't know anyone at the gym............and not allowed to bring anyone in.

Well, it would be difficult, since I really don't know anyone at the gym............and not allowed to bring anyone in.

If you have a smart phone you might eb able to have a ghetto setup where you lay the phone against the wall and record yourself. If it's not too crowded. I've done it. It' doesn't produce the best angles ever, but it beats having no feedback at all

I second that, and you could also ask one of the personal trainers or staff at the gym to take it for you. I did that, even though my gym technically doesn't allow recording devices either. They were happy to do it for me once I explained what I needed it for (post online for feedback), and they knew I wasn't trying to record anyone but myself.

I don't have a smartphone.

I know shoes are supposed to be flat for squats. The ones I have been wearing aren't exactly flat, but I have a pair for Zumba that is. I guess I should try those.

First lifting day in well over a month I think.....

Did a B day cause, well, I like deadlifts Bit of a deload as I get back into it and learn to balance progression with the Boxing class.

Squat: 85
OHP: 55
Dead: 2x5 @ 135

Boxing is MWF so I'll be doing SL T/TH and Saturdays when I can.

Haha, Chuks are just a kind of Converse shoes:



I think they're better for deadlifting than squatting, though. The sole is basically entirely flat so it's relatively close to being barefoot.

There's always the option of sticking 2.5lbs or 5lbs weights under your heels to see if that makes it easier to balance. But that's usually a fix for lack of mobility at the bottom of the squat.

This is so confusing! I had read that you should squat in flat shoes; even barefoot. And I can't very well switch shoes for every lift!

Flat shoes will all around be better for you than, say, running shoes with lots of bumpy padding on the heels. I hear minimalist shoes are also awesome, but haven't really gotten to try the skeletoes that everyone is raving about.

Specific squat shoes have a solid raised heel - which is why I was giving the plates tip. Both options can give you a better squat if used properly, is all (just don,t use them as a crutch. So yes, squatting in flat shoes is good!)

Flat shoes will all around be better for you than, say, running shoes with lots of bumpy padding on the heels. I hear minimalist shoes are also awesome, but haven't really gotten to try the skeletoes that everyone is raving about.

Specific squat shoes have a solid raised heel - which is why I was giving the plates tip. Both options can give you a better squat if used properly, is all (just don,t use them as a crutch. So yes, squatting in flat shoes is good!)

LOL @ skeletoes! I've heard them called many things, but I think I like that one the best.

I love wearing my Vibram 5 finger shoes for all of my lifts. I found that between dynamic stretching and foam rolling before my squats, it eliminated any issues I had with my heels coming up.

These are the ones I wear: