Workout B this morning. I think that I like Workout B more than workout A. Damn barbell row, I hate you!

Squat: 1 x 5 @ 45lbs. 1 x 5 @ 65lbs, 1 x 5 @ 75 lbs, 5 x 5 @ 80lbs. I should probably try 85 pounds next time, but there's something wrong in my right shoulder, anytime the bar rest on this specific aching spot, it makes me cringe. I noticed it on Friday but did my sets anyway, but today was painful. I don't know what's wrong.

OHP: 1 x 5 @ 30 lbs, 1 x 5 @ 35 lbs, 5 x 5 @ 40 lbs. It felt nice. I could probably try them with the bar next time.

Deadlift: 1 x 5 @ 45, 1 x 5 @ 95 lbs, 1 x 5 @ 100lbs. DAMN! It was so good! Starting at a good height helped me a lot to mimick the Mark Rippetoe setting, and I could have done more. I'm looking forward to try them at 110 next time.

@scientificexplorergirl wow, that's a mean workout! I hope you like DOMS as much as I like them.

Today was supposed to be a rest day, but after a day's holiday and shopping at Meadowhall I was really up for the gym before teatime.

Squat 5,6,6,7,6 @ 57lb. Really big deload and really good form. So, I'm starting again from here and I'm really happy about it. The PT I don't get on with came over and complimented me on my form (especially with the bodyweight warm ups, but reckoned I need some advice on wobbly knees - he just can't help himself).

Bench 5x5 @ 67lb. A new all time high weight for me!!
A PT who wasn't on duty was working out and offered to spot for me as the only bench available had pins just a fraction too high for me. It was really nice having someone to chat to and really felt good going past 50% body weight.

The platform was taken so I did 30 russian twists with 11lb. Then it was still taken, so I did a 38s plank. Then it was still taken, and I thought it was deadlift day which I don't like, so I did my stretches. Then I came home and remembered it was rows, which I quite like.

Really struggling with getting my schedule moved around buut:
5x5 Squats @ 175 (My back was hurting for some reason... didn't feel like a form issue - depth was ok, chest was up)
5x5 OHP @ 80 lbs (yes! first successful 5x5 at this weight!)
1x5 DL @ 135, 185, 205 - moved to sumo DL last week after 215 seemed impossible (but did a bit of cardio earlier...) and 205 seemed muuuuch easier.

There was also a 60 yo guy doing 300+ lb squats. Very impressive/inspiring! Although when we said we were nowhere near that weight he said "well you shouldn't be" - oh no you didn't!

Workout B (Mon) - still working on the recovery, didn't lift Sat. because I carried/stacked half of 3 face cords of firewood, didn't lift yesterday as I carried/stacked half of 55 boxes of ceramic tiles, about 45 lbs., actually lifting my 45 lb. weights today to rack them I think more like at least 50 lbs. per box. So, I didn't do SL but I lifted anyway.

Dumbbell Skis - 5 x 10 - 40

Dumbbell Sidebends - 5 x 10 - 40

Dumbbell Curls (left side omly) 5 x 10 - 20

Reverse Curls 5 x 5 - 75

Underhand Bicep Curls - seated 5 x 5 - 80

Overhead Press, Barbell - 5 x 5 - 65

squats 5 x 5 - 135

squats 5 x 5 - 145

Deadlifts 1 x 5 - 145

Hi all! Finally made it here, jumping in mid-stream. Did about 4 hours of yardwork today, raking the yard and hauling about 8 bags of mulch around, plus got around to planting some bulbs. Did some stretches while I grilled food to last me the week.

Warmup: squats 2x8@55#

SQ: 5x5@105#, didn't do ATG this time, just went parallel. Previously when I unracked, I'd feel this slipping/twinge on my right kneecap, so concentrated on a graceful rack/unrack motion this time.

OP: 5x5@60#. I was thinking I'd jump to 65#, but I wised up. The last 2 sets were killer. I'll be repeating this again.

DL: 2x5@145#. My left foot started cramping up as I wrapped up my first set. I tried to work through the 2nd set but cramps came back with a vengeance.

Same foot cramped up on me last workout while doing rows. I'm wearing my Noosas thinking the low heel would help, but no dice.

I wasn't planning on doing so much work today, but I surprised myself by belting out the lifts. Now time to feast on some protein!

Hey everyone!! Workout B again today.

Squats 5x5 at 155.
OHP 5x5 at 90. I was supposed to do 95, but I didn't feel comfortable with that yet. I'm going to invest in some fractional plates, but for now I repeated 90 pounds.
DL 1x3 at 190. I was supposed to do 195, but I wasn't sure about it. I decided to meet the program halfway (between last week's 185 and today's 195) and do 190. I only got it up for 3. I'm perfectly content to try it again on Friday. The last time I tried 195 for reps, I didn't even get 1 rep so I am improving!

I also did some accessory low weight/high rep stuff.
3x10 at 50 straight leg DL
3x10 at 50 ATG squats
5x10 at 20 dumbbells Arnold press
3x10 front and side raises

I had a guy comment on my squats today. We talk a bit when we're both on rests. He said I was crazy for squatting as much as I do, but I have great form. He was surprised that I was going past parallel with my weight. It made me feel good about having my form spot on. He did say I have a bit of a wiggle (not butt wink) at the bottom, which I plan to work on. I'll probably stay at this weight for a few lifts before progressing.

Overall, I feel like it was a pretty great workout day!

Loving reading about all your amazing workouts! You ladies never fail to inspire me. I can't wait to be uber-strong like all of you! xo

StrongLifts 5x5 / Workout B

Squats -- Warmups: 1x10 @ 45, 1x5 @ 85; Working sets: 5x5 @ 130
(*) Just for fun: 1x5 @ 135 (BIG GIRL PLATES!!!) (*)
- I spent a lot of time at the beginning of my session playing with my grip / bar position because my wrists have started to bother me. They "break" (i.e. bend backwards) to support the bar, and I'd like to correct that, but even with the empty bar, I just don't have the range of motion in my shoulders and arms to get there. It doesn't bother me with low weights, but anything over about 115 lbs. and it gets uncomfortable. So, I'll continue to work on this.
- Working sets at 130 lbs. were a challenge, but I honestly think this had more to do with my grip than the actual weight.
- Decided to just see if I could do a rep or two at 135 lbs., and was able to do a full set of five! SO FREAKING AWESOME!!! These actually felt lighter than the sets at 130! So excited to finally hit this milestone. Will probably stay here for a good long while to figure out and work on shoulders and grip.

OHP - 5/5/3/5/5 @ 45 lbs.
- The effing OHP still kills me. I was definitely arching more than I'd like.
- I was doing these in the squat rack, which is nice because then I'm not reverse curling the bar up to my chest at the start of my sets. But these two girls needed the rack, so I moved over to the deadlift area, deloaded that bar, and stacked the bar on those step lifts. I think all this took just enough out of me that I failed my third set. I had to pause after three reps, and then finish the last two. Sucked. And then, these lame-*kitten* girls proceeded to not even use the rack! So annoying.
- The app is telling me to deload to 40 lbs. again. Not sure if I'll do that or just keep trying at 45 lbs.

Deadlifts -- Warmups: 1x5 @ 135, 1x5 @ 165; Working set: 1x5 @ 175 (WOOT!)
- These felt amazing. Heavy, for sure, but form felt good, grip felt good. It was rad.


Accessories:
Bicep curls / Seated dips (alternating sets)
Curls: 3x10 @ 15 lbs.
- This is an improvement from last time I used the 15s and could only do sets of 8. But I was at failure by the third set.
Seated dips: 3x10 @ 100 lbs.
- I'm not sure these are engaging my triceps the way I thought they would. May look for an alternative exercise here. Suggestions welcome.

Will do planks and some hip work later.

xo,
C.

Okay, so I have a question on planks and keep forgetting to ask so I'll post it then get to bed.

Do you go on your hands or forearms? I tried doing on my hands like I was getting more to a push up stance but that's hard to hold for long. But during workshop at gym the trainer had us plank but using the arm instead. I also notice the thing I have pinned on pinterest for plank challenge shows someone on their arms and not hands.

Just curious.

@Dawn - I plank on my forearms. I never even knew people did them another way until fairly recently. Check this out:

Why We Plank

@TheMOC -- Sorry to hear about your bail in the last workout. It's understandable why you'd be cautious today. Deload or take them slow -- whatever you need to do to gain that confidence back.

And WOW on that BP! Well done!

C.

@crabada‌ you are already uber-strong!! Look at those numbers up there!!

@TheMOC‌ yes, deload and work on your confidence in the squat. Practice failing. Honestly, the better you feel about bailing out, the more confident you will get x

@DawnEmbers‌ back when I used to plank, I'd do it on my forearms and end up with massive carpet burn on them lol

Ran tonight, 4km - felt strong! Don't know where this need to run has come from but I'll take it!