I woke up at 5am today (actually I was up at 4am, but tried to force myself back to sleep unsuccessfully) so I figured I'd do squat day this morning.

Warm up + 150x5, 167.5x3, 185x6 <<-- PR aaaaaand that's my body weight!!!!
Resistance band hip extensions 5x10 red+orange bands

Yesterday's workout:

Squat 95 5x5. I took longer rests between sets. I usually stick to 3 min, but I did 4-5 last night and it really made a difference.
OHP 60 4x5, 1x3. I really thought I would nail it this time. I got 4 sets with no problem, on the last I only made 3, and could barely re rack the bar. Again with 4-5 min rests between.
Deadlifts 100 1x5. I made my 100lb goal here! The last rep was a challenge, but I did it!
Hip thrusts 65 3x12. I change my location of these last night and it made a difference. I tried using my bench, bit it has a curve and is hard to keep stable. I tried using the swiss ball, and it wasn't really activating my glutes. Last night, I removed a cushion from the couch and used the edge of the couch as my bench. Holy smokes! Real glute work there!

I am pretty happy with my progress here.

Then I added in 40 pushups and a few planks.

OMG! 40 pushups?!!??

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

I will add these are from my knees :blushing: I am not ready for "real" pushups yet. But THANK You!!!

If you can do 40 push-ups on your knees, you can do a few regular ones! The way I got myself better at it was to do as many as i could of the regular ones then dropping to my knees for the rest. Just give it a try! You have a lot less to lose by thinking you can and trying than selling yourself short and not reaping the benefits

I DID IT! I was talking with hubby last night and he asked how many I did and he said the same thing. "If you can do x on your knees I bet you can do them from your toes", so I got down on the floor and tried. 3 regular and 3 wide before I wanted to fall on my face. And then my 4.5 yo got on the floor with me and she tried too. (it looked more like downward dog, LOL), but it was awful cute!

Deloaded 10lbs off squat to 115 and OHP to 45 and only did 3x5 of each plus warm ups. Shoulder was hurting a little bit so didn't want to push it. Tried different hand and arm placements but can't really tell what the issue is.

Tried a lateral raise with an 8lb dumb bell with my hurt shoulder and that definitely set it off. Also flexing while jabbing my elbow backwards hurts as does raising it across my body (like when taking off a shirt). Otherwise, it feels fine. I'm contemplating not squatting or doing lifts that involve the shoulders for a few days.

On the positive side, I deadlifted 165 as scheduled and did fine. Did one bonus with double overhand grip which was hard but possible. I love deadlifts!

Threw in 3x8 skull crushers at 30 lbs just to make my gym session more worthwhile.

Took some advil for my shoulder.

Morning all,

Some great progress going on in this thread!!

I lifted last night and am feeling it in my butt this morning! Yikes!

Squat 5x5 @ 132lbs - still working on form and getting low enough, gonna stay here for next time
Bench 5x5 @ 72lbs - I am loving me some bench lately! feels like the heavier weights are easier, so weird!
Row 5x5 @66lbs - damn rows

then some accessory stuff like lat pull downs, single leg weighted lunges, single arm thrust thingees lol

Woo! So much win here!

I went right back into a 2nd cycle of Wendler (going by the Beyond Wendler Template, you only need to deload after 6 weeks. I'm fine with that! =D) Bench 5 day went a little like this:

82.5x5
95x5
107.5x10
82.5x15 (no lazy plate loading today, I had to switch the 25s out anyway lol)

Improvement on my + set of the 3s 2 weeks ago! And the first set last really helps with the bit of extra volume I think I was missing, without taking it all out of you the way BBB does

Then went on to this new program I'm pairing this with, which is shorter in duration that what I've been doing. I didn't do cleans because I wanted to make sure I could get my work in. And since this program is 5 days a week I might just alternate cleans and snatches on the days I don't do wendler. Not trying to progress here, just don't wanna lose my strength

The set-up was 3 rounds of 30/30 work/rest of
- KB Goblet squats @ 40
- Push-ups
- Recline rows
- DB RDL @ 35
- Plank holds

I feel like I short changed myself by selecting the 30/30 (program has the option of 40/20 and 50/10 as well for more advanced training but I wanted to play it safe getting into it. Only struggled with the push-ups. Which figures...). Averaged between 12-15 reps on everything and the planks were EASY

Then 4 rounds of 20/10
- Sit outs
- Hollow rocks

Now these I definitely felt the burn! Coulda gone for 6 or 8 rounds here to make it harder but honestly? 4 was more than enough xD

And I had some extra time to add in some face pulls at the end. Don't wanna neglect mah rear delts! Overall loved that first day! I'll be repeating it next week but will step up the difficulty a bit

I seem to say this a lot this summer.

Back at it but only 2 days a week. With everything else I plan on doing this will work the best for me right now.

I have decided to try doing OHP and well my ego was a little bruised but I did manage a couple. You have to start somewhere to progress.

Deadlifts - 3x5x 95lbs
OHP - 3x3x35lbs (I manged to just list the barbell)
Squats - 3x8x75lbs

Then just some core work.

@nassaugyal Great job, that's an awesome feeling!

Today was running club, those ladies are super nice. They are all long distance (all have run halfs, a couple full marathons) but they put up with my slowness and really encourage me to give it my all. We did 8.3 km in just over an hour. That is my longest run ever!

Hey ladies back at this lifting this week...

Week 2 of Wendlers.

OHP day so warm up went like this....32.5x5, 42.5x5 and 50x3
Working weight 57.5x3, 65x3 and then 75x6

Acc work Chinups 2,1,1,1,1 (some of those have halfs in there but eh)
Dips 15,15,12,12,12

Did a HIIT Workout yesterday, Walked 3 miles the day before...

was feeling kind of blech after my workout yesterday and finally realized why...no real days off all month. I took a Friday off (totally mentally drained) and then one Saturday in which I got 19k steps in between shopping for food, cooking and cleaning and dancing...not sure I can count that one.

So I am scheduling days off now...I often just get bored and want something to do so I will go for a walk...gotta rest my body.

Squats: 5@60,70,80,80
OHP: 5@45,45,45,50
DL: 5@75,90,105,120

Felt good