@wolfsbayne Oh! Congrats! Cheers to many happy years for you and your dear one! :drinker:

@suremeansyes Yeah, I adjust mine on a daily basis (there seems to be days where I need it a bit longer and it's got lil screws so the fix is super easy). However I just keep jumping on the rope or it seems to go a lil loose and gets stuck on my heels or tucks on my laces or some other really silly thing. I can string a hundred jumps in a row, sometimes. Then I have trouble getting 5 straight for 50 jumps. As for the double unders, I'm lucky if I can get 3 sets of 4 singles 1 double in a row. Or 10 doubles during my 3-5 min practice total. You'd think after 2+ months of practicing every workout I'd at least have the feeling I've improved a tad. Maybe I should video myself for reference xD

Workout A:

Squats: warm up, 5x5@100
BP: warm up, 5x5@55
BR: warm up, 5x5@60

I'm feeling a lot better now that I've increased my calories. Next week I feel like I could increase my weights for the BP and BR.

@Wolfsbayne Congratulations! Wishing you the best :drinker:

It's Fridayyyyyyyyyyyyyyyyyyyyyyyyyyyyy


@rugby...nice to have a spotter like that...I wish people would put the plates back...when DH uses my stuff I find it all over the room...I can't imagine 20 like him...I would put mom mode on I think...
@jcdoer...Yah I am like the 3x5 a lot for the time savings...leaves time after lifting for "extra" stuff if I feel like it.
@perserverance wow on the incline situps...for chinups I got a big wooden dowel, big eye hooks and put them in a beam in the basement, taped the dowel to save splinters...works great...I had bought one of those door ones and it wouldn't fit in my door...I have an old house so the trim is odd...
@liza holy on the squats...nice job
@krok some of the stuff you do I have to google...:laugh:
@wolf I hear you with the immediate soreness...see below for DL's
@Rach I am left dominate...I only shift, shoot and mouse with my right so my left is obviously stronger and I can lead with my left and when I do I know a couple things...a) weight is heavy b) really concentrate on staying tight which seems to help.
@dapunks :laugh: @ abused by trainer
@willrun...haha least the bros know who's boss
@spirit yes the extra food makes a big different

So for me today was Workout B...Yah DL

I have stayed @145lbs for squats but did 3x6 today...building endurance as form fails at 160 due to being "tired"...so going to up reps to 8 then move the weight up...however someone on my FL's did comment I "should" be squatting a lot higher considering my bench...hehe...it does look weird I am sure seeing a squat only 15lbs heavier than a bench...oh well. Form is more important atm.

OHP failed 3x at 93.5 so deload to 83.5...easy peasy..got them out...and movin' on up again.

DL...another deload for form...1x5@190 and my glutes are sore....I mean I've had a sore butt before but not this bad...it's not horrible but I know I really used my glutes and hamstrings which makes me feel great for the deload.

Bike ride yesterday 5mils in 24mins...wind against my face from start to 2.5mile mark and a slight incline...wow I was so spent on my way back I just couldn't get it higher than 12mph...oh well...

However I did mention to the DH...that bike ride and my inexplicable desire to run (don't ask) while on my walks lately...it is making me consider AMG don't tell anyone....quit smoking.....:noway: , I've only quit once in my life for a year...that was the year I did a 6min mile...might be time....

Have a good weekend all...I am off to a canoe trip down a lazy river with lots of alchol and food...prelogged everthing(including drinks) but dinner tonight and lunch on sunday (as i expect to be up late) and I still have 800+ calories left for the week and I am still not at maitenance....:drinker:

@wolfsbayne congratulations!

Workout a

Squat 165lbs 5/4/4
Bench 86lbs 4/5/5
Row 75lbs 3x5

Accessories
Front raises 30 3x8
One arm rows 26lbs 3x10
Flies 15lbs 3x8

And then the 5k I was supposed to run yesterday... (it was a little rainy out and I was hella laxy)

@wolfsbayne= Congatulations! !

Today's workout: squat 5x5 @ 75
OHP ( my nemesis) 5x5 @ 35. I'm going to try to increase next time. It seemed a little better after watching Rippetoe and his hip piston.
DL 1x5 @ 105

Goblet squats to work on getting lower.
Abs, assisted chin ups and dips.
20 minutes on the treadmill.

I've been struggling these past 2 weeks. Last week was VBS volunteeering and watching extra kids and before I knew it the week was over and I hadn't gotten my gym time in.

Then Saturday I went on a great, strenuous hike around 11,000 ft. but I noticed my throat started hurting in that elevation as we slogged uphill through deep patches of snow. What was an 11 mile hike last year, we only did the hike one way instead of a loop and it was only 7.4 miles when we were done, yet it took only an hour and 15 minutes less than doing the whole thing. I'm guessing it was a little more strenuous climbing over 16 ft snow hills (in some places).

Anyway, I ended up getting sick on Sunday. Chest cold, head cold, fever, body aches, the works. I hate being sick in summer! And this puppy has stuck around all week. I've been weak as a kitten. I'm finally starting to see the light today but still have that chest rattling cough that seems to worsen upon any activity.

I was supposed to do a 14,000 ft (14er) hike on Sunday but had to face facts that if I'm hacking up a lung at 4,893 ft chances are that I'm not going to be feeling very good trying to hack up a lung at 14,196 ft. So I had to postpone my hike.

Today I finally got a little bit of exercise but it wasn't much. I got on my stationary bike for 30 minutes, walked the dog for 14 minutes and did 3 minutes of push-ups, sit-ups, etc.

Hopefully by Sunday I can start my week fresh with my Stronglifts Routine. I've missed it.

Argh! Decided to warm-up by playing some basketball at the park and I must've been a little too eager and kind of tweaked something in my lower back on the right side. So I waited a bit, went to the gym in hopes I could work through it and it didn't feel too bad during until I got to the end and then I knew the cardio part of the day wasn't going to happen right away. My right IT band and psoas are being all like "we're tight now, b****! Ha!"

Anyhow, this is how it went:

EMOTM x6 of
Clean + Hang Clean x 2 (so 4 reps total) @ 75lbs

Superset of
Push Jerk
85x3
85x3
87.5x3
90x3
BB Good morning
65x10
65x10
75x10
75x10

And when I figured I wasn't going to run/row yet (the chaos session is 20min AMRAP of 400m run, 200 DUs and 400m row -- and I was going to replace the rowing with 1min all out burpees anyway), I decided to tackle on this superset:

1 arm DB row
45x8
50x8
50x8
CGBP
95x3x7 (was going for 8 but it just wasn't happening. Dang, I used to be better at these )

If my lovely butt can loosen up I'll go to the park tackle that cardio session thingy. It might happen only tomorrow though. It's okay, gives me time to go grab my running shoes! lol

Still making my way through Strong Curves. Apparently 75lb Good Mornings don't agree with my neck/shoulder tissue.....hence the three bruises in my profile pic. I thought they were just a darker portion of my tan line (not that you can see the tan in the pic), but nope, bruises. I'm going to have to figure out how to keep the barbell in place for those. I've seen bars specifically for good mornings before on you tube videos, but my gym doesn't have anything other than oly bars and ez-curl bars. Time to get on you tube and look for some tips.

Ever done prisoner squats/lunges? The way you're supposed to keep your shoulder blades down and back - It's a little more exaggerated than what you would normally do on a back squat. If you bring your hands in a little closer together and keep that tight the bar doesn't really move. At least that's what I do and it works pretty well. Leaves less of a mark than those high bar squats do!

OOOOPH. Today was supposed to be Wendler's bench press (even pre-logged it), but when I got to the gym, I realized there was no way I was going to use those little pre-weighted barbells. For one thing, they were all taken. I guess people are really ramping up their gym attendance before their vacations! Good on them! :drinker:

So today was a modified A workout instead:

Bench:
55lbs, 5x5

Rows:
65lbs, 5x5

Feeling super fat this weekend, so I'll try and go for a short jog after dinner and hope that clears the "fat day" cobwebs away.

@JuliRamone: congrats on 4 weeks! I'm sure your progress pics are gonna be great!

Weird thing happened yesterday at the gym. There were two men working out when I got there which is no big deal but the funny part was when I went to do my bench presses. They both asked if I was using the bench press I said yes but they could work in. They both declined. I guess they were being gentlemen.

June 21 - Workout A
Squats
Warm-up: 1x8xBodyweight, 1x8xBar (35lbs), 1x8x55, 1x8x65
Working set: 3x8x85

Bench Press
Warm-up: 1x5xbar, 1x5x55
Working: 5x5x60

Row
Warm-up: 1x5xbar, 1x5x60, 1x5x70
Working: 5x5x85

Accessory: prep for pull-ups 4x10.

@wolfsbayne congrats! I hope there was a pic of you lifting someone? okay, maybe "hope" is the wrong word. :-) but it'd be cool!

@willrun sorry for all of the stressful things. I also check my google hangouts messages too much when I workout...hard to counsel my friend well AND squat effectively...sometimes I end up slogging along on the elliptical so I can use my hands to type and feel like I'm working out...

@skittles hope you feel better soon!

Today's workout was either the best ever or the unfamiliar bar in the power rack was not 45 lbs. I tried to compare it to other bars later but my results were inconclusive because I am that clueless. Or I can't do math. I forget that the Stronglifts app will do it for me. :-) My chemical engineering degree has since fizzled out into the atmosphere.

Sq - 95lbs 5x5
OHP - 55lbs 6x5 Extra set so I feel better about upping the weight next time? (I suspected it from the squats...but this is when I really started to think the weight was wrong!)
DL - 110lbs 1x5

Other junk: cable woodchoppers of dubious form, assisted pullups & dips, dip station leg raises
Gym was closing ish so I didn't want to do these. But they're fun!
https://www.youtube.com/watch?v=fEn3KAjQHYE

We'll see what rude awakening awaits next time I have to do workout B and the normal bar is free. :-) I wish they labeled the weights on the end or something.

Does anyone else use fitocracy, btw? I'm muroo over there!

Officially made it past halfway of the program! (At least the normal structure of it. There's another optional phase I'm still not 100% sure I want to tackle. haha)

Snacth + Hang Snacth x2 EMOTM for 6 minutes @60lbs

Back squats
150x3 EMOTM for 4
160x2 EMOTM for 4

I started out a bit weird, the lighting in the gym made it look like I was centered on the bar but I was so off-center on the first set I had to re-rack and recompose myself. Kind of made the whole thing a bit of a grind! If I ever go back to 5x5 or 5/3/1 the 2-3 minutes rest between sets is going to be a joke! lol

Also, since I'm halfway through this phase, I get to retest the chaos sessions! Today was 3 rounds for time of
10x DB Front Squat @ 25
5x Deadlift @ 165
25x push-ups on DB

Previous time: 11:45. New time: 9:53 (Now to be fair, I was testing maxes the last time I did this so the improvement is probably partly due to the slightly lesser fatigue)

@muroo I added you on fito! I think you'll know who I am ;P And yeah, my gym has both 45s and 35s for bars. I use the 35s a lot for snatch work cuz I can't handle that much weight yet. You'll find that 45lbs bar is thicker and longer than the 35. But it might've just been a really good day though!

@willrun4bagel Glute bridges are not the craziest thing I do in the gym. Just do your own thing and ignore the other people, chances are they won't even be glancing your way if you don't make a big deal out of it. And if they DO, just wink at them! Well, maybe not...

@suremeansyes You can do pistols?! Now THAT's impressive! Way to go!

@suremeansyes You can do pistols?! Now THAT's impressive! Way to go!

Yep! And unassisted. Definitely one of the things I'm pretty proud of.

@suremeansyes You can do pistols?! Now THAT's impressive! Way to go!

Yep! And unassisted. Definitely one of the things I'm pretty proud of.

Daaaaaamn! that is freakin awesome!!!

Today was B on the schedule:

Squats: warm up, 5x5 @ 52,5kg / 116lbs
OHP: 5x5 @ 28,5kg / 63lbs
DL: 5x5 @ 70kg / 154lbs

And now *happy dance* because of the 70kg deadlift *dance* *dance* *dance*

For anyone wanting to learn the pistol squat, here's a good video.

Pistol Squats: http://youtu.be/DjxQrgLsty4

My old trainer taught me to do them first by standing on a 45 plate, to elevate me a bit to give a bit of wiggle room in the other leg. Then hold onto the squat bar and use it to slowly lower yourself onto the one leg, holding your other leg out in front of you. Then pull yourself up slowly using the squat bar to help. Every time you practice then rely less and less on the bar and stop using the plate to stand on. It only took me like 4 times to be able to do them without it.