Today: almost no one was in the gym! The people who were there were all over the squat racks though.

Workout A
Squats: 2x5x45, 1x5x85, 1x3x115, 1x3x145, 5x5x175
Bench: 2x5x45, 1x5x65, 5x5x85
Bent over rows: 2x5x45, 1x5x65, 1x5x80, 4x5x75

Midway through rows work set 1 I said "oh heck no" and decided to deload. Rows are never my favorite thing, and when they feel nigh impossible...

Doc has cleared her to do anything (as long as it isn't painful), but she said maybe she'd try the SL with me and I immediately said NOPE - not right now! I'm thinking body weight hip thrusts would be good, too, and she has done some lower weight goblet squats in the last month.

Thanks for the suggestions!

With my first pregnancy I lifted to 6 months. When it started to feel hard I stopped, but I had been lifting for over ten years at that point. Stopped lifting until this past year...unless you count babies and small children and some large children...

Awesome workouts from everyone!

Well, last night was my first chance to spar in boxing class and WOW, a real learning experience. I learned that I have a lot to work on :laugh: It is a lot different when you are getting hit back. I am aggressive on the attack, but I lack in my defense so I tend to get hit more than I need to. I had fun and will get another chance in the ring next Friday. The instructor plans on being my sparring partner for the time being since I need to work on how I react after I get hit. For only 4 months of training and it being my first real spar, I think I did okay and now have a baseline to work up from. It is kind of like working on getting the ATG on squats, it takes time and patience to get good at it. All in all, I'd label my performance as "One Hot Mess" :laugh:






full video of my 2 rounds: http://youtu.be/iVe58dcat84

Squats: 3x5 150lbs (felt GOOD!)

Rows: 3x5 65lbs

Bench: 4x5 65lbs

One-Legged RDL: 2x5, each leg, 40lbs

So the bench felt fine, just difficult enough to have really work for the last rep for each set. I should have gone up on the rows, but my hamstrings felt really weak (??) squatting down, and I almost tipped forward on the first set (which was supposed to be my last warm up weight; quickly made it the working weight)

jstout: that is so badass! And I love that you're in pink. :happy:

@jstout: I agree with krokador...makes me want to take up boxing!

Felt really good in the gym this morning. My me time

95 lb good mornings--3x8
95 lb hip thrusts--3x10
105 lb barbell rows--5x5 with warmups of 75 lbs and 95 lbs.
40 lb curls --2x6. These were tough. I've never done curls with a bar before.

Finished up with day 2 of C25K. I felt really good after this.

For those who might be interested, I finally managed to upload that video somewhere!

https://player.vimeo.com/video/93015610

Those look pretty good! In your description of the video, you complained about not being smooth, but it actually helped me to see the two types of lifts. I'm sure with practice, you'll get the flow down! Thanks for sharing!

After having several frustrating workouts lately, I felt pretty good about today's.
Squats: 100 5x5 I felt like my form was so much better today so I think I'll do 100 one more time and then start moving up again.
Bench press: 80 5x5 The first time I tried 80 I think I got 3 in on the first set and it just got worse from there. I was really excited these went so well.
Barbell Row 90 2x3 and 80 3x5 I didn't feel like failing all of my sets so I was fine with going to 80 for the last three. Dh bough me some 10# bumper plates and I think they made a big difference. Stacking plates was just not working for me.

I was in beast mode today. So much so that I didn't even realized I'd been at the gym almost 2 hours by the time I was done O_o

Did Squats 150x3x5 (that's a high bar PR. I'd never even done that weight with high bar. I still hate it.)

Bench 110x4, 110x5, 110x4 - considering I,ve done 110x6 in the past I'm a lil miffed, but then I did work my shoulders yesterday so not 100% fresh here

Deadlift 200x5 - managed to grind out all 5 reps with a mixed grip, happeh!

OHP 70x3x5 I filmed my second set and realized I was dipping at the knees ever so slightly on this, so I corrected that on my last set. I managed to push through a sticking point without momentum there, so really happy here too

Wide grip lat pulldown, 125x5, 125x4, 125x5 - I coulda gotten all 5 reps on that second set had I waited just 30 seconds more between sets, I'm sure!

Then went on to doing some accessory cuz I just felt like it. I was in the groove, what can I say?

Bent over cable crossover
Face Pulls
Circuit of lying DB triceps extensions, hammer curls and jump squats, 3 rounds AMRAP with no rest.

At that point I tried my No matter what push-up set. Out of 19, I got 8. Whoops?

And I'm crazy so I plan on doing some core work later today. Will probably retry the push-ups then too. For the moment it's hard to type! Haha.

Full workout including warm-up sets viewable here: https://www.fitocracy.com/entry/32154942/?invite_code=IJ4D4&source=share_workout&referrer=workout&share=99e511ee (I just have to pimp fitocracy once in a while )

@redhead Awesome workout! Nothin quite comes close to feeling like you can lift a mountain during a workout And this is why I wokrout in the AM. At night i'm just a big blob of tired xD

@dennie Yep, bumper plates are awesome!

@liza you're one of the only ones here I've seen claim that they love OHP! lol. However, if you have caught a bug, it's better to not try to lift heavy much. Good time to deload and work on form and mobility. You don't wanna tax your body too much when it's fighting a battle already!

@cruisin Haha, I'm glad it helped you pick the lift apart! I have a lot of work to do though if I ever wanna get into heavy weights. It's all about "dropping" under the bar (which my gf pointed out sounds dangerous, but it's really not. Your body as a general unit is a lot stronger when things are locked out.)

Hello everyone. I am new to groups. This is my first group and first post. i hope this is the correct way to start. I have recently started the strong lifts program. I don't want to ramble on.

Welcome

Hello everyone. I am new to groups. This is my first group and first post. i hope this is the correct way to start. I have recently started the strong lifts program. I don't want to ramble on.

Welcome! Post any of your workouts here and we all tend to ramble. :laugh:

Welcome bat3girl! I think many of us are former cardio junkies. Cardio has its place for overall fitness and it will help giving your body a good size but it's a good lifting routine that will give your body a good shape.

Take your time to learn the moves, having a good trainer is the best, but you can also practice at home with a broomstick, you will find some very interesting videos in the stickies.

As for my today workout: I was in my beast mode since I had a bbq party yesterday. :laugh:
Squat 62.5kg 5x5 (warmup 20kg 2x5, 40kg 1x4, 55kg 1x3)
I realized I was overdoing it with the warmup sets. And I was wondering why I had energy crashes after squats, lol. I'm quite happy with the form and I will probably move to 65kg next time (My bodyweight is currently around 62 kg so I'll be taking it slow from now on)

Overhead press 32.5kg 3x5 then 1x4 and 1x3 (warmup 20kg 1x5; 25kg 1x3)
I've been stuck at 30kg for ages, so I'm definitely happy. I watched the video where Rippetoe teaches how to use the hip drive thing, I still have to get the hang of it but I think it definitely helps. I hope I'll be able to do 5x5 next time, or at least 4x5.

Deadlift 65kg 1x5 (warmup 40kg 1x3) God, this thing is a drug. I feel like a total BAMF when I deadlift! I'll keep 65kg next time.

Accessory work:
Upright rows 17.5kg fixed barbell 3x8
Lat raise 5kg dumbbells 3x8
Dumbbell bent-over row 9kg 3x8
Plank 3x35

Here is my workout from friday:
Squats 5x5 135 lbs
Ohp 3x5 55 lbs
Deads 1x5 170 lbs (my body weight!)

Starting week 8 (i think) tomorrow. Its
Nice having 3 days off although the weekend was crazy busy. I came home from a weekend away weighing 1.4 pounds less!!!

I was gonna workout yesterday, but I drank too much on Saturday night. It was totally worth it! :happy: So, on to Monday Funday! Hopefully I can get the power rack today otherwise I'll have to use the Smith Machine again, ick. Though, when I did AMRAP squats on it last week, my glutes killed for quite a few days.

Another great workout today! I love it when I'm mentally in the zone.

Bench Press: 100 lbs 3x5. Finally, I broke through that plateau. I think it really helps me to not have a spotter. I'm forced to either put up or shut up.

Squat: 165 lbs 3x5. These were a struggle, but with struggle comes change :bigsmile:

Barbell rows: 110 lbs 3x5. BUT, I didn't get them all quite to my chest, so I'll repeat this weight on Friday.

Workout B today. Having gone pretty much straight up since beginning in January, this week is "fall back and regroup" week.

Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x145
OHP: 5x5x45 (I moved to the barbell for this one --awkward!)
Dead lifts: 2x5x45, 1x5x70, 1x5x95
Dips: 3x-66x10 ( machine-assisted)
Hanging leg raise: 3x12

I picked up Strong Curves to read up on glute raises and hip thrusts.