Saturday AM

Leg curls - 30# 1x12, 35# 1x12, 40# 5x12
Leg ext - 30# 1x12, 35# 1x12, 40# 5x12
Seated Calf Raises - BW 5x12 - just added these today
Squats - more exercises to improve balance/form
OHP - 45# oly bar only 5x5 - these are getting easier
DL - 95# 1x5

First time posting here, but this is yesterdays workout. Oh and yesterday marks my third week training for three days per week. Yay!


Squat 5x5x130
OHP 5x5x65
DL 1x5x155

Also did some inner thigh work and walked on the treadmill at an incline of 9 and speed of 3.5.


SN: The OHP drives me crazy. It is by far the hardest lift. I struggled with the 65lbs yesterday but got it done. I think Im going to stay at that weight for two more workouts before I increase to 70 lbs.

I did a de-load week this week, and next week it's back to the grindstone.

i spent today eating all the candy and drinking coffee and reading, and i'm not gonna lie - it felt great. went out and rode for a while once it started to cool down a bit, and ended up guess-where, at the gym. it's a rest day so i was just kind of playing around.

bench press 3x5 at 45. this is the one i shouldn't have done since tomorrow's a proper press day. but it wasn't like i was doing anything difficult, so i'm going to pretend that it never happened. and i only did three sets, right?
glute bridges 5x5 at 80 lb. that's the same as my current squat weight, so it felt like a good place to start this. i did want to do something serious posterior-chain-wise, since yesterday's squats were like nothing at 45lb and i'm sure that adding some glute strength isn't going to make my knees any worse in the squats.
3x12 of those situps where you tap your elbow to the opposite knee.
one or two deadlifts at 80.
farmer's carry: 5 circuits of the gym with a 25lb plate in each hand.

and i got the 30-lb bar, and just for fun spent some time cleaning and pressing it overhead. not the full clean from the floor; just up from the hip-crease to the shoulders. i may do this with a light weight on off days, if i can figure out how to work it in, more for mobility help with my ohp than for anything else. or perhaps i'll just do it as my ohp warmup, dunno.

it was all actually fun. lifting hard is good too, and i'm going back to it as soon as i figure out how. but just going into the gym and doing a bunch of stuff that isn't hard work at all . . . i really enjoyed myself.

i saw a post by mark rippetoe somewhere where he said it should be possible to keep making strength gains at a deficit, if you emphasise carbs on the lifting days and protein on the days you're resting. well, i lifted and i'm sure eating the carbs but i'm going to go hunt down some protein as well.

i'm probably being a bit sloppy about this whole stronglifts thing . . .

Workout A (Sun) - Go me...another day of increases across the board (well not 2 of my accessories, side bends and skier swings but everything else)! .

overhand bicep curls - 5 x 5 - 115

Reverse curls - 5 x 5 - 75

Bench press - 5 x 5 - 90

deadlifts 5 X 1 - 160

squats 5 X 5 - 165

dumbbell skier swings - 5 x 15 - 40

Dumbbell side bend - 5 x 15 - 40

lateral hot potato squat 6 x 15 - 20

flys 5 x 10 - 40

Yesterday I did a crossfit type class with my trainer, so I did:

Round 1 (1 set):
Thrusters with barbell (50 reps)
Burpees (50)
KB snatch at 26lbs (50 reps)
Box jumps (50)
Jump rope (150)
I broke everything into manageable sets of 10-15 reps with about 30-45 seconds of rest, except jump rope which I've gotten good at.

Round 2 (5 sets) I only made it through one set before time was up, 45 mins:
500m row
Hand release pushups (20)
Tire situps (20)
Pullups (band assisted) (20)
Wall ball (20)

Today I re-started a 531 cycle with a big deload since I'm focused on conditioning. Life was so much better.

Squats:
45x5, 95x5, 135x5, 185x3, 210x3, 235x5 (could have pushed it more, but wanted to pace myself a bit)

Paused squats
185 3x3 Took video of the last set and they were spot on.

Supersetsx3
Walking lungesx25
Ab roll outs x15

Then the fun of conditioning:

Prowler sprints 135 high handles there+low handles back x7 on turf :sad:

This may be a dumb question but what is a superset?

@fittree - even your deload is impressive!!! Damn!

Managed to squeeze in workout B yesterday.

squats - 3x6 at 140 pounds. Trying to add a couple more reps to each set before moving up in weight to see if it helps the stall that has happened since switching to 3x5.
OHP - 3,4,4 at 82.5 pounds. Boo, may have to deload again on these.
DL - 1x5 at 175 pounds. Dropped a little weight on these too because I still have a pinchy shoulder thing going on.

Spent about 6 hours today outside in the 100 degree Texas weather cutting branches off my trees. After going up and down the ladder a million times I'm not sure how good tomorrow's workout is going to be. Must carb up!!!!

Got a twinge in my back . I know the exact moment that my form slipped and I pulled something during a squat. Meh.

Taking a weeks rest, after 9 weeks it's probably needed. Back improving each day with stretching and rest. Be back to lifting in no time I hope!

What is gyoza?

japanese dumplings. http://www.seriouseats.com/recipes/2013/12/pork-gyoza-recipe-from-japanese-soul-cooking-cookbook.html. they're basically an excuse for that whole ginger/green onion/soy flavour thing.

the chinese call basically the same thing potstickers. you can go vegetarian on them, but i'm all about protein any way i can get it these days, so mine are about half veg and half meat. they're surprisingly simple as far as ingredients - the way i make them anyway. it's just an endless fiddle with putting them together and a certain amount of disgustingness in mixing the filling . . . and if you're gonna do it, you might as well do a huge industrial batch of them and have them in the freezer for at least a couple of months, so that's a lot of tiny scoops of disgustingness into the little wrappers.

i say that, but my kid just ate more than 10% of the total output in about six minutes flat. i'm still so excited that he's outgrown that whole 'i'm not eating THAT' thing now he's all big, i don't even care.

not really related, but does anyone else struggle with getting enough calories in on some days? i look at my longer-term report, and it's like i have intermittent anorexia, without the nervosa factor. sitting here plodding my way through a bowl of cornflakes right now, and still i'm almost 300 short for the day. if i wasn't trying to be kosher and stick with the bigger picture, i'd be tempted to go find a candy bar just to fill in the gaps.

Today is my first workout after my deload. Not sure whether I should creep my weight back up or just go back to what I was lifting.

5x5s

squats 145 (normal weight)
row 105
bench 105

Eating in a deficit, too, so not sure how much higher I can go.

@sure-you are treading on cyborg status also with that workout. The energy you have for everything you do always amazes me. Is swimming over yet?

OMG you're so sweet. I promise I'm a flesh and blood human. I am currently on my last week of swimming, thank goodness! I can't wait to see what happens in the gym when I'm not wearing myself out 5 days a week in the pool.

@katro Look at that face! You are looking super slim, I love your new avi.
@pysch Definitely take the break and consider it essential. When I tweaked my back I took a break and deloaded. I'm back up to my pre-injury weights and my form is MUCH improved, I'm also taking less rest.
@crow I'd creep them back up, shouldn't take too long to get back. Your current weights are pretty much exactly mine.
@gen Welcome back! I missed your smiley face.

I was supposed to go to the gym this morning but either my alarm didn't go off, or I woke up and turned it off (do you even alarm bro?). So, gotta take the kid to her eye exam first and then I'll lift before swim lessons today. Benefits of not having a job currently I guess. Well, aside from swim lessons, but that's almost done.

@sure aaaaaaw thanks love!!!! you're too sweet

I haven't really posted much here. Started Stronglifts 5x5 June 23 with my daughter. She's 20.

On Saturday we did:
Squat - 125 lbs 5x5
Bench - 90 lbs 5x5
Row - 80 lbs 5x5

It hasn't really gotten too difficult yet. It's harder for my daughter with the weight getting higher. (Plus she just got a sleeve tattoo started and can't bent her arm much this week.) When we first started, day AFTER our first workout, my legs were sore for 2 days!!

I was going to see how much I really could bench(max) but the gym was closing so I was only able to do the bench for 115 lbs for 5 reps. I was only going to do one but it wasn't too hard so I did it 4 more times!

quick check in ladies...wasn't feeling it today and almost talked myself out of it...hehe...did a 30lb deload on everything instead.

Workout A

Squat warmup + 3x5 @ 150 with 2min rest
Bench warmup + 3x5 @ 100 with 90 sec rest
Rows 3x5 @ 100 with 90 sec rest

Did 2 chinups...right after might try another set.

Looking at switching to wendlers at the end of August...it will be 1 year with SL...I think I might be getting bored...

Going to take a week off get myself ready and dive in. Katro and Fit seem to enjoy it a lot so my interests are definately perked.