Because of the hip impingement, I'm forbidden from squatting (and probably deadlifting) until I get the go ahead from the physical therapist. That really cuts down my workouts.

tonight's workout (b) powered by skittles.

squat: 2x5@45, 1x6@50, 6x6@70. total of 4160 working pounds.
ohp: 8x8@45, no warmups. 2280 pounds.
deadlift: 8x1@115. 920 pounds.

ohp is WAY better. enormous improvement on the left/right imbalance thing, and i was really snapping it up and locking it out hard at the top. the first few reps in each set were a total party; i didn't start to stall mid-rep until the last 2 or 3 reps in the very last set. also, i was taking the bar off the floor for each set since the rack was in use, which i think counts for a little something or other as well. i'm pretty happy about the whole thing and ohp is my blue-eyed baby lift atm.

deadlifts and squat were okay i guess but not great. i actually felt like i was getting better with the squats as i went along. deadlift was fine in one sense, but meh in others. think i'm going to spend some time next workout deadlifting LIGHT weight just to re-set my concept of form before i move up on the next b day.

Workout B today:

I repeated weights on all lifts today, and good thing I did!

Squats: 115 lbs 5x5 (this was much harder today than the same weight last Friday - don't know why)
OHP: 55 lbs 5x4 (I could NOT get that last rep up - ugh!)
Deadlift: 95 lbs 2x5 (failing on OHP made me want to get an extra set in here)

I'll probably stick with 115 lb squats again next time (planned for Friday).

Finally got my hip issue worked out! YAY!

Was able to do deadlifts with no pain.

Now, to work my way up after a summer of one injury after another (and none of them lifting related either).

But, I've learned....it's better to take a little time off and heal than it is to keep trying and making it worse.

So, I was dumb, but I learned from it, so I'm smarter now!

OHP: warm-up + 67.5x5, 72.5x3, 82.5x3 - these are getting really hard!

DL: warm-up + 155x5, 175x3, 195x4 - must invest in some chalk; my body can deffo do more but my grip fails!

Accessories:
Upright rows @ 65 - 5, 8, 8
Asst. pull-ups 3x8
SLDL @ 110 - 3x8

Today's workout was a "light" day. i still feel it lol

Squats: warm up + 5@60,70,80,80
OHP: 5@45,45,45,50
DL: 5@75,85,100,115

I got a big package of chalk on sale. My brother and I aren't even done 1 square of it yet. It's going to take a while to get through it all. I find it really helpful on DLs

This is my tenth day of lifting.

Squat 5x5 at 79lb
Overhead press 5x5 at 40.5lb
Deadlift 5 at 145lb

That's the third day I've lifted 40.5lb on the OHP. I need to pluck up the courage to put another 5lb on. The deadlift was tough, but the first time I've lifted above my body weight, 10% more in fact.

SQ 120. Going to 125 Friday. If successful, I will have met a goal I made for myself to squat my body weight.

Row 65 and it felt easy. For a minute I thought I grabbed the "women's" bar but confirmed it was olympic. I seemed to have corrected the problem of lifting my right arm higher than my left just by paying attention to it. My shoulder felt normal after instead of sore.

Bench 70 which was challenging but doable. Going to give 75 a try again. Failed before and deloaded. I conciously put myself in the powerlifting form with back arched and feet firm on the floor and it felt good.

Ugh OHP next time :mad: I feel like no matter what the weight is, it still sucks.

OHP: warm-up + 67.5x5, 72.5x3, 82.5x3 - these are getting really hard!

DL: warm-up + 155x5, 175x3, 195x4 - must invest in some chalk; my body can deffo do more but my grip fails!

Accessories:
Upright rows @ 65 - 5, 8, 8
Asst. pull-ups 3x8
SLDL @ 110 - 3x8

I have 7 more blocks of chalk in my freezer. I wonder if I could ship 1 or 2 over lol. I'm never going to run through all this! xD

Bench Press 5/3/1 day. Bench has been going great this cycle so I was all pumped up before bed last night. Then this morning forgot my water bottle AND my pen, was stuck fiddling with my phone and running to the water fountain after every set, it pissed me off, and I'm tired, and ugh...

90x5
102.5x3
115x5

Overall not too bad, but I was hoping for at least 6-7 reps. Ah well

Almost did get my 3x10 assisted pull-ups, so I'll reduce my assistance next time anyway.

Did EMOTM x6 of a single 95lbs clean

2 rounds of ring rows, hollow rocks, hand release push-ups and side planks

finished off with3 rounds of
-180 single jumps
-10 box jump overs (20')
-9 barbell manchilds (power clean + thruster) @ 65lbs

for time: 15:45 or so. To note I had to 1) tie my shoes, 2) run to the water fountain twice, 3) hit my pinky badly with the bar on the first manchild rep, 4) fell ON the box on a missed jump in the last round...

Not my day so far. I had breakfast but I'm still Hangry. *sigh* I still have some sleep to catch up on apparently...

Workout A today (Day 13)

Squats - bodyweight x 30, bodyweight + 20lb plate x 20
My knee is still bothered so I am taking a break from squats until it heals more

BP - 5x5 @ 65
Row - 5x5@ 65

Then I added in 40 pushups and a few planks.

Here I am pulling 205lbs.

Then I added in 40 pushups and a few planks.

OMG! 40 pushups?!!??

You're a beast (in the best way possible!)

with my squat sponge

. . . mcwhat? the only thing i can think of is 'if you're wetting yourself when you squat, then maybe it's time to deload.'

workout a, oy vey. weird, that's all.

squats: 2x5@30, 1x5@45, 1x5@50 . . . and then it all went to hell. i was supposed to do 7x7 at 70, but i just couldn't get my form sorted out. did 2 sets like that and i think one with 5 reps, then i deloaded back to 65 and did . . . i just don't know. a whole bunch of sets of 5, trying to sort out my form. it was more than 7 anyway. then i gave up.

bench: went well. 8x8@45, didn't bother to warm up

rows: another mess. supposed to be 8x8@60 today but i couldn't get a bar, couldn't find weights that were exactly 30lb. so i found a 32.5 lb kettlebell and did one-arms instead, leaning on a platform that wasn't a bench. definitely didn't make 8x8 of this one, but i think i did 4 or 5x8. not even sure about that because some woman came up and started nattering at me while i was halfway through and i lost count. then at the very end of everything, i got a bare 30lb bars and did 2x12 in the full bent-over pendlay format, just because. i think with rows maybe i should deload myself all the way back to square one and start again, with better attention to form. it's such a horrible lift because if the weights are too light you can't feel it - but if they're too heavy there's so much going on that i still can't feel whatever i'm supposed to be feeling with it.

squats take two: i just kind of, i dunno, got mad or something. left the gym for a while, read for a bit, thought it over, and went back and did 6x7@70 with pretty strong form after all. go figure. couldn't get the last set because someone was lined up, but i reckon i can count this one just because of the amount that i'd already done at the start. i feel like i done DONE my squats for this time.

some accessory stuff: couple sumo deadlifts at very light weight, just because someone somewhere on youtube said it's a good glutes-kicker-in-the-butt-er, which i need. lower-ab 'heel taps', sorely needed. 2x5 very slow controlled pullups with 70lb of assist (amounts to almost 60lb of body right now). and i took over the smith machine for a while and did a few more from that bar, in that incline-plank kind of idea. just trying to learn how to engage my lats atm and i think it's going quite well. i actually HAVE lats, which i didn't last saturday.

SUPER EXCITED

I FINALLY did my OHP @ 95 pounds 5x5. Triple digit OHP here I come! I have a competition in November that includes presses for time. Really wanting to work up to 105 5x5 by then

Squats 205 5x5. I stayed the same weight because I ran an hour before lifting. I usually space that out a little bit better. In any case, only one rep was a little iffy so thats good.

Deadlift 255 1x5