After being quite rundown from that digestion issue on Friday night yesterday, I had to move deadlift 3s to today. I guess it wasn't a bad move at all!

135x3
150x3
170x13
The 1RM calculator said I had to get 11 for a new PR so 2 more reps = HUGE! Hehe ^^ I might've gone in underestimating my 1RM for deadlifts tho. Ah well

Then 135x5x10 asumo deadlift. Supersetted with knees to bows for the first 2 sets, then dip bar knee raises for the last 3 because my grip was really getting weak. Did not use my straps once, tho! Not here, anyway xP

Front squats
45x10
75x8
95x12 (had to switch to crossed arms grip halfway here cuz my wrist hurt a bit)
95x10 (tried to do the straps but it was a lil weird)
95x8 arms crossed again. It's actually harder to balance since you don't have the fingers out wide. I was just dead at this point haha

Pendlay rows 100x5x5
first 3 sets were supersetted with 35lbs back extensions. The last 2 sets I almost felt like passing out on the last rep xD

And I finished with cable crunches 105x5x15

no cardio work cuz I'm going back in tomorrow and I was already run down enough as it was. I'll just take a walk later. Knee behaved today, although it's still forever tight. Going to call places and get an appointment to get that checked out tomorrow.

Using straps for front squats it helps the thread the wrist hole over the empty bar and then grip the end you would normally wrap around the bar for deadlifts, but the wrists shouldn't be taking the weight on the front squat so watch your form there, le the bar roll into your fingertips. Kelly Starret has a vid on youtube about opening up the carpel area for front squats to give you more mobility. But nice workout considering you were quite ill :drinker:

I really prefer to get the full volume of SL + accessory work in. For accessory work, after Krokador mentioned it, I took a look at Jason Blaha's Ice Cream Fitness workout and have adapted it a bit.

Yup, when I was running it I would just play around with the accessory work and do what I felt I needed. My favorite thing to do was to swap out the 10% lighter rows for pulldowns so I could work on my pull-up strength. Or any other type of row, actually. I get bored easily, I guess? :P

Using straps for front squats it helps the thread the wrist hole over the empty bar and then grip the end you would normally wrap around the bar for deadlifts, but the wrists shouldn't be taking the weight on the front squat so watch your form there, le the bar roll into your fingertips. Kelly Starret has a vid on youtube about opening up the carpel area for front squats to give you more mobility. But nice workout considering you were quite ill drinker

Yeah, that's what I did. It was just hard to keep my elbows up holding on to the straps.My rack position is actually pretty stable (I can take my hands off while standing up straight and it stays there easily). It's just keeping my wrists in that position for a prolonged amount of time that sucks. I used to not even be able to hold it, in fact. Injured my right wrist doing skullcrushers a while back... It's still nowhere back to its original mobility so maybe that video will help! Baby steps!

MONDAY CHEST DAY! (5/3/1 week, My favorite ^^)

85x5
95x3
105x9
Looka dat! 3 weeks ago I could barely get 6 reps up at this weight (and had been stuck there for a long time)! =D

then 85x4x10 working my grip out wider and a set of closer grip x8
I think the extra volume has really helped me break through that plateau here. Very happy with my progress ^^

Then moved on to chin-ups and dips, tried to get to 10 reps as fast as possible with as little assist as possible. Started with 50, moved up to 60 (HUGE difference somehow), took 7.5 minutes. Then I ended with a much lighter all out set! I WILL GET THAT UNASSISTED PULL-UP SOON! (sorry, kinda pumped haha)

Face pulls, donkey and seated calf raises

And finally a finisher, for time, of rounds of 15, 12 and 9 reps of:
KB Swings @40
DB Thrusters @25

took me 8:05. My calves were quivering though. Next time I do calves, it will be AFTER my conditioning work >_<

I think I'm going to have to deload my OHP. I just can't seem to hit all my reps at 97 pounds.

And I was so excited by the prospect of hitting 100 on that evil, evil thing.

So, deloading (maybe to 85 or 90) for a one or two workouts and then working back up.

I hate OHP, SO much.

Any way you could video your sets so we can see if there is something form wise that can push you through it?


Eta: what is your bench at and how is it doing? Bench and ohp are great for each other.

Ahh we posted at the same time. Er I edited while you posted Tell us about your bench!

Welcome to the group!

Here's a couple of videos that might help:

Pendlay rows - http://www.youtube.com/watch?v=ZlRrIsoDpKg

Overhead press - http://www.youtube.com/watch?v=tMAiNQJ6FPc

Hope that helps!

Thank you those are helpful!!

Good day! Even with both my lifting buddy and I having gnarly knots in our quads we did well.

squats - 95lb 5x5
Bench- 65lb 5x5
Row- 80lb 5x5

The rows felt a little better today we scooted back away from the rack more so we could check our form in the mirror the visual definitely helps along with those videos felt much better today!

Good day! Even with both my lifting buddy and I having gnarly knots in our quads we did well.

Are you working out at a gym? My suggestion: check and see if they have foam rollers and roll those babies out!

My sweet love came to the gym with me at lunch today He's got a fractured wrist so he's been out of the gym for a couple of months. He came just to be with me today Anyway:

Squats: 150 lbs. I did lots of warm ups with various weights leading up to this weight. My working weight is supposed to be 190 lbs, BUT I've been having problems with my knees and I didn't want to push it. Also, DF said that I'm leaning too far forward sometimes, which is probably putting too much pressure on my knees.

Bench: 95 lbs....Got all 5 up, but with help on the last rep on the last 2 sets. I guess I'm going to have to deload :grumble:

Rows: 105 lbs. AGAIN, realized as I was heading back from the gym that I miscalculated my weights and was supposed to do 110. I wondered why they were easy.

I also did 3x8 of skull crushers with 20 lbs. I really worked up a sweat today. I usually don't sweat that much when I weight lift, but I only rested about 30 secs between sets today.

Ahh we posted at the same time. Er I edited while you posted Tell us about your bench!

Bench is at 115. I'm doing that weight for one more workout, but then I feel confident I'll move up. It is not nearly as hard as the OHP.

From what I've read OHP is typically 65-75%ish of your bench, although it varies ofc. Have you stalled out at all on bench, and have you been adding 5lbs to each lift every session? Your bench will definitely help your ohp (and vice versa) so if you're just naturally behind on progression for bench since you're only adding 5lbs that might be part of the reason why you're hitting a wall.

It's Monday...workout A for me today...after I ate...not liking the lateness..but no difference that I can feel...good workout all around even with the squat fail...

I have to ask how long are your rest periods...???? I ask as I am at 3 1/2mins on all my lifts..I know 5mins is max so...

From what I've read OHP is typically 65-75%ish of your bench, although it varies ofc

this works for me..My last BP was 118.5...last OHP was 88.5..65-75% of my bench is 77-88.88

Squats @ 175 even with my little leans at 170 didn't think that was a good enough excuse to stay....:bigsmile: and wanted to be lazy and not load all 4 "big plates" 2X25 and 2x35 on my standard bar but had to tonight couldn't fix my "fat" plates on and get to 175. Gonna spend some money on plates this weekend....:drinker:

May have hit my fail weight today for these...(as you can tell I always start my post pre being done...)

Squats @ 175...4x5, 1x4...ick...I use a box to ensure parallel and good thing it was there...my bum touched it and wham I was done...it's lke my body said "screw you woman Im sitting that *kitten* on this box"....:laugh: so it did...thank god for my squat rack and that box Im not sure what have happened if that box hadn't been there let alone rack....:noway:

BP 118.5 today cause i have a spotter today...yah...uh oh rep 5 set 4...yelled at my spotter...he put two fingers under the bar and I thought here was gonna "help"...:blushing: woops...hope he's not too mad...I will have to make it up to DH later tonight I guess...

But 5x5 @ 118.5 RAWRRRRRRRRRRRRRRRR...feeling good about that.


Rows @ 118.5 because I suck at barbell math...DH says I will get it eventually
@118.5 2x5, 1x3, 2x2,
Really have bunged this exercise up...came back after vacation...120 (knew better) went down to 118.5 screwed up maths...so my actually first fail took a while to get here but fine...have I told you how much I hate rows...well not really just feel like I am always failing on them...time for some accessory work maybe.


DH worked out today...but without me the brat :sad: :sad: :sad: and to top it all off he didn't unload his plates...bugger :grumble:

I have a mind to make fun...he was benching 120...but at least he was working out :drinker: