Work out b today
Squats 145lbs 3x5 felt OK.
OHP 54 lbs 5/5/4 just couldn't get the last one deload next time
Deadlift 160 lbs (deload from 180) 1x5

Accessories
SLDL 3x10 110 lbs
Glute bridges 3x8 110 lbs

I seem to have hit a point where everything is being deloaded, or has recently be deloaded. It's kind of bumming me out. I don't have a problem generally with deloading, but nothing seems to be progressing. Blargy blarg blarg. Maybe I'm just being hungry and emotional, that's probably it.

It's Friday Yes and a long weekend for me as I took Monday off since Tuesday is a holiday...Yah...

@dldoddy nice on the OHP
@krok yah...wow
@katro Yah I've considered taking a break...since my break in Feb I have missed 2 workouts I think...might take Monday off.
@Juli Congrats on the BW DL
@willrun...I hear you...see below but yah on the bench
@coady not sure I can help I have 35lbers and 25lbs and they are the same size and I have always lifted from the floor.
@llama don't feel bad about deloading you are on a cut...almost expected. Part of the process


Workout A for me today

Squats warmup for goes like this 1x5@bar (standard), 1x4@ 65, 1x3@85, 1x2@105, 1x1@115 working weight today was 150 3x5

Bench similar warmup to squats less weight, working weight @ 130 today as no spotter...no issue the first 2 sets but the last set I could not get the bar up over the brackets...I am like WTH...:grumble: tried as I might couldn't do it...son came in helped with it 1x4...:sad: I know i can do these and was tired out...then I find out the brackets aren't all the way down....needless to say not impressed...anyway

Rows moved up to 123.5 3x5 but will stay as these were iffy on form for the last reps on set 2 and 3...

Did 2min plank after that...wowsers almost keeled at 1:45...

Tried a pistol squat the other day...yah no :laugh: quads definately felt it I got down to just above parallel so something to work on.

Told my husband I wanted some crossfit bands/strappy things...saw someone doing mountain climers using them and using them to help with the pistol squats so why not, and definately time for a foam roller...found them not to far away so time for a trip to the "city" about an hour away...will see if I can find the bands then too.

Have a good weekend all.

Haven't checked in in a while. Also my internet is being super slow so it'll be hard to go back and respond to specific people. You're all doing great though! :-) Congrats on the OHP victories. And TOM is coming up so we'll see how that goooooes.

Been going in and out of town and my schedule is off. I think I'll be taking 2 days off in between for a while. Not the worst thing! So rested? Today I'm drained because I tried swimming. I sort of made it down a length of the pool (in this case it's maybe 20yds?) doing my version of freestyle! Wasn't pretty but it took a few visits to the pool to figure it out. Previously could only manage to float on my back and kick. No arms...

Workout B today (again with the mystery bar! really they're all mystery bars. who knows what I'm lifting.):
Sq 105lb 5x5
OHP 60lb 5x5 (fitocracy gave me an achievement for this one! hehe)
DL 115lb 1x5

dip station leg raises, assisted pull-ups and dips

I'm getting to the point where I really wish I had someone to check my form or take a video...I can focus on it all I want during the warmup sets but once you get with your working weight don't you just kind of do whatever you can to get it off of you? :-) by the time I'm done I'm just confused and not sure where my weight was in my feet or what my back was doing...

Swim lessons are really taking quite a bit out of me, wish I was losing weight...but obviously I'm eating at maintenance or even slightly over. Ugh. If I eat less though, I'm starving and struggle through my day, so better to not lose. Also, feels like I've put on a bit of muscle. Going to start on a cut in late August to prepare for my little sister's wedding in October.

Haha my big sister's wedding is in less than a month...I probably should've been trying to lose weight all this time instead of doing whatever and adding stronglifts, but I was way more motivated to start this as an exercise plan than...other ones. Though I have my apartment space back since the repairs are done and maybe I'll put the pole back up...

Pole. What? Now you REALLY need someone to take video. lol

Man, I'm in a mood tonight.

The lack of sleep is really catching up to me. Today's session was nothing short of a grinder

Clean + Hang power cleans x2 EMOTM for 6 mins ­@ 80lbs

Push Jerk
2 sets 90x3
2 sets 92.5x3
superset with BB Good Morning
75x8
85x3x8

Then for time, the dreaded cardio from hell is back. So glad I'm never doing this one again -_-'
3000m row
60 burpees (6/6/6/5/5/5/5/4/5/4/4/5)

I was chipping away at the burpees faster/more effectively than last time, but the rows did take me more time. Beat my 23:30 time with 22:56

And then I decided I wanted to do some accessory work that was not on the program even though all I wanted was to go home and take a nap. I'm a bit weird like this? 3 sets of cable crossovers and 3 sets + a drop set of wide grip lat pulldowns. And I'll vacuum later (lower back workout, yay!) and do some yoga if I can make it. Hard to say. I really need to just pass out for an hour. Never thought I'd say this, but I'm looking forward to the deload week!

Also what?! Pole dancing? Wut? O_o

Okay, wait, now that we've mentioned pole dancing...anyone know a good place to learn lap dancing? Like a site that has good instructional videos? I tried the youtube route and that was meh.

I heard it was good for getting in shape...or something like that...

Darn, I already spilled half my greens drink earlier because I'm such a klutz, and I was about to take a sip of it just now as I read this and I did a spit take. You're dangerously funny!

I'd say practice makes perfect, in this case, no? I mean, how hard can it be? Pick a lap, dance on it, reap the benefits! Or something... I'm pretty sure the "afterburn" is more beneficial than the activity on that one.

Or you could watch the movie Magic Mike, lol. I learned a few moves with that one >_> (and yes, everyone I know was like "why do you wanna see that movie?!" when I mentioned it. Wish I'd thought to use that as an excuse back then, would've saved me some awkward moments. lol)

Crossfit class today with my trainer Samson. There were two sections of the workout.

5 rounds of:
500m row
10 DL (I did 95lbs)
10 hand release pushups
10 DB situps
10 box jumps

then
10 rounds of:
10 KB swings (26lbs)
10 DB thrusters (15lbs)
10 burpees
10 toes to bar

I made it through all the first round and 4 rounds of the second in about 45 mins. Pretty nice. I also have been trying to lay off of using my inhaler during workouts, so I didn't use it today. No struggles until I got to about the 40th minute and I had to stop and control my breathing a bit, but nothing too terrible. I'm excited, because before I couldn't get through 20ish minutes of cardio without needing to use it. It's worse when my allergies are acting up though.

Long run today 7k in 52:31. Then off to my mom's brunch. Yummy. Looking forward to tomorrow's SL with an oly bar.

We went camping Friday so I missed a Stronglifts session. I did it Wednesday after taking a couple weeks off and I was so sore for a couple extra days. Thursday I took my kids to this new trampoline place in town and that was a workout. I had to show them how to cross a rope/wooden bar ladder over a foam pit which was all upper body workout pulling myself across that. I have so many bruises on my legs! Camping I did some hiking (and falling over logs) which resulted in some more cuts and bruises on legs, lol I'm such a klutz. We got back from camping last night so I made it in this morning to do Stronglifts workout B.

Squats = warmup + 5x5@100 lbs. (PR)
OHP = warmup + 5x5@50#
Deadlifts = warmup + 1x5@95#

My right leg was caving a bit while doing squats so I will probably sit at 100 until I can perfect my form. I had to do 95 a couple of times before that stopped happening.