Just got home from the gym and I am embarrassingly excited that I hit 50 for 5x5 on OHP. Only took 9 weeks to add weight!!


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Anyway...My back feels 97% so I think I'm going to load next week. I definitely need to take advantage of eating at maintenance and the energy I'm getting from that.

Squats - warmup with bar for 10, 4x5 at 75lbs, and 1x5 at 80lbs.
OHP - 5x5 at 50lbs.
DL - 1x5 @ 85lbs.
Lat Pulls - 3x8 at 60lbs
Hamstring curls - 3x8 at 50lbs.

Made it to the gym after short shift at work. Good day overall as I even got writing stuff done before going in to work along with buying groceries so that I have more protein options in my house. That is my food plan pretty much, trying to get enough protein daily and the rest is just bonus. lol

Day 10, B5

deadlift 3x10 @ 145 - working on form a tad but still decided to go up to the 145 again. Not bad at 10 reps.

db should press 3x10 @ 20 - the 17.5 was in use so figured I'd go up instead of down.
lat pulldown 3x10 @ 60 - kept this one the same as last time.

lunge 3x10 @ 25 - so heavy. I wanted the 22.5 but they were in use.
sb crunch 3x12 - eh

For Fun:
front squat 3x8 @‌ 50 just cause
ohp 3x8 @ 50 taking turns with front squat

db shrug 3x10 @ 20 - trying this out but I dunno, even the 20 felt easy

assisted chin-up 1x5 @ 14 and 2x5 @ 13 - rofl... so, I guess you can be a little too short for that one. Thought I would get up the nerve to try it and I have to be on my toes to grab the bars to begin with. Then add by the time the top of my head is near the top handles, clunk go the weights. It doesn't go higher than that. Until I can pull my own weight up the rest of the way, I guess I can pull up to the top of my head instead of chin. Oh well.

Got in a good workout yesterday.

Did a 5 min warmup on the bike.

Then did the following:
1 herc hoist with 35 pounds
2 sawhorse burpees (1 burpee, jump over a sawhorse, another burpee, then back over the sawhorse)
5 wall balls with 16 pound ball
Quick sprint to the end of the parking lot and back
10 sledge hammer tire slams
2 tire flips
10 squats
Then everything backwards
0.5 mile run with 5 burpees at the mid point.

Did all of that 3 times, and then we did a few mins of ab work and stretching at the end.

Yay for rest day and awesome work outs.

Cardio day for me so did C25k Week 1, Day 2.

Though decided these exercise capris are better for lifting than running cause I had to pull them up and they aren't even the super loose ones. Oh well. I have a pair of shorts that aren't good for squatting I will wear next time. It's pretty nice outside.

Now to get ready to go eat panda express as part of helping a fundraiser, then go to work.

strange difficulties getting my hands on any equipment today considering how quiet the gym was. i didn't really get to deads or ohp, but i'm having a real bad-body day today so whatever. feels like i sprained something under my left scapula, and that seemed to throw everything off.

squats: 2x5@45, 1x5@55, 1x5@65, 5x5@75. have a feeling i'm going to sit at this weight for some time. still working to keep the tight back and maintain my rear-delt shelf all the way through every rep. so either i'm feeble or it's really astounding how much extra energy that uses up. good news is i think i may be investing in better form here for a later payoff; hope so.

ohp/deads: meh. i did about half the ohp sets at 45, and idk, four or five deadlifts at 100 after warming up with 50 and then 70. ohp was a strange combination of 'easy' and 'ow', like i'm simultaneously stronger and have tweaked all kinds of little muscles all through my shoulders and upper back. weird and confusing and i let someone else have the rack after three sets.

workout B for me today in the morning before work at the gym at my work

warmup:
5 min walk from bus stop to work then I get straight into it with bar only squats, some glute bridges and clamshells

5 x 5 squats at 50kg / 110lbs
5 x 5 overhead press 20kg/ 44 lbs. Still a bit shaky with this but I will get there. But I am improving which feels good !
1 x 5 deadlifts at 45 kg / 99 lbs

Otherstuff:
Lunges and side lunges - 3 x 10 lunges per leg body weight only
3 x good mornings 20kg / 44 lbs
working on balance, standing on one leg, going up and down on my toes.

Might do my muay thai class after work today but I am very tired, I only got about 3-4 hours sleep last night... will see how I feel at 4pm hometime ! No caffeine as I don't react well to it ( bad comedowns)

Gymed it up today but not fully successful with my objectives. I ran to the gym (1 mile), cage was taken so I did 10min on the rowing machine. Cage didn't free up So I went in the room with the big fans and made some weight bars for various things.

First 5x6 front squats @65lbs. I'm not really sure how front squat weight is supposed to be related to back squat weight. I also wasn't expecting to have to do this at all so I forgot to look up front squat form before I went. So I hope I didn't jack myself up. I could barely clean up the 65lbs the last time so I probably couldn't have gone higher on the weight anyway. So weak upper body =/

Then OHP 5x6@45 with 5x6 good mornings.

At this point I was out of time and needed to go home and I was pretty exhausted anyway, brisk walk home (too tired to jog)

threnjen wrote: »

First 5x6 front squats @65lbs. I'm not really sure how front squat weight is supposed to be related to back squat weight. I also wasn't expecting to have to do this at all so I forgot to look up front squat form before I went. So I hope I didn't jack myself up. I could barely clean up the 65lbs the last time so I probably couldn't have gone higher on the weight anyway. So weak upper body =/

I just front squat around the same weight as overhead press but I always use the rack or cage whenever doing them. Except in Grit Strength class cause those are lighter, I only do about 30 lbs added to the bar that weighs near nothing. I hold them different too. In the class, since it's light, I can grip it and press after squat, but my elbows certain aren't at 90 degree angle like the NROLFW book wants for their front squat/press. Regular bar weight or higher, I have to do cross arms and not grip the bar, which I don't like but I don't have the shoulder or wrist mobility to do it the other weigh, unless I want to hold the bar behind my head to get the elbows at the right angle without being in pain cause of my bad wrist.


Telling ya, 11 pm. Very little to no waits at all for the squat rack.

On to my day and workout. I had a tired, cranky sort of day at work so wasn't sure how lifting would go tonight but it turned out much better than expected. Though my arms are going to be sore tomorrow.

Day 11, A6

squat 3x10 @ 115 - Moved up, which was surprising considering how I felt part of the day at work. (I miss the heavy but just 5 reps approach, le sigh)

push-up 1x10 bench, 2x10 rail - still suck at these, my upper body strength needs some work cause my progress in general with pushups has been very minimal.
seated row 3x10 @ 60 - kept same but will try increase when rep changes.

step-up 3x10 @ 22.5 - finally they weren't in use, got to pick the ones I wanted.
PJ 3x12

For Fun:
bench press 3x8 @ 75 - not bad but still a little heavy.
db bench press 3x8 @ 25 - hard to believe I used to do a little heavier, these were tough.
db wrist curl 3x10 @ 15 - next time I'll do these last cause it affected the other curl.
straight bar bicep curl 3x8 @ 30 - hard cause wrists started to ache.


Now I'm ready for a day of rest. No C25k or lifting tomorrow, just an easy cashier shift at work and not much else.

There is the squat rack and the cage. Plus, I'd share. I mostly go late because I work till around 10:30 pm so it's convenient then. And I'd rather sleep in the mornings and I struggled to fall asleep at night. Like now, after 2 am when I should be in bed but I'm online.

I attempted to work out yesterday but hurt my back squatting like a dummy. I was coming out of a fully weighted squat and felt a sudden stab of pain in my lower back. I think I overarched and/or started to lift my hips (mainly right side) faster than my shoulders, putting strain on my back. I got out of it and re-racked then went home.

Could barely move or get out of the car but felt OK to lay in child's pose on the floor with a bag of ice on my back. After showering and moving around, I felt a little better. Sleep was difficult but I feel slightly better today in that I am able to stand up straight and even lean back a little, albeit with some pain, where yesterday I looked like Quasimodo. It's localized to my back and not radiating down my legs or anywhere else. It is slightly to my right side, though, and it hurts more when I put weight on my right leg. I get some relief from pushing on my back. Given this information, I think I pulled a muscle.

I've read online that the first few days come with little improvement then it starts to get better so I'm hoping that is the case. I'm kicking myself for messing up my form like that but I've learned my lesson. Whenever I can get back to it, I will be much much MUCH more diligent because this hurts!

I didn't check in over the weekend - I am minimalist with the internet on weekends. Saturday I went for a walk outside because it was bearable - just 2 miles, but the fresh air felt good. I was laying on the couch not feeling my best, so I figured the fresh air might perk me up some. It helped.
-
Sunday - 5x5 - deloaded everything to some extent to focus on form more. It really helped, I'm going to do the climb back up at a slower pace, really focusing on form.
Squat:
2x5 - 45#
1x5 - 75#
5x5 - 105#
OHP:
5x5x65
Deadlift:
1x5x120

I also cleaned for about 4-5 hours - that takes effort. House looks good, though
-
Today: Jogging 4.8-5mph intervals for 30 min.

My body is feeling pretty achy and tired lately.

AbsoluteTara79 wrote: »

Just got home from the gym and I am embarrassingly excited that I hit 50 for 5x5 on OHP. Only took 9 weeks to add weight!!


See more on Know Your Meme

Anyway...My back feels 97% so I think I'm going to load next week. I definitely need to take advantage of eating at maintenance and the energy I'm getting from that.

Squats - warmup with bar for 10, 4x5 at 75lbs, and 1x5 at 80lbs.
OHP - 5x5 at 50lbs.
DL - 1x5 @ 85lbs.
Lat Pulls - 3x8 at 60lbs
Hamstring curls - 3x8 at 50lbs.

I am loving this, because this is exactly how I felt after workout B yesterday.... I finally did 5x5 @ 45# on OHP yesterday! Such a small accomplishment, but it's major to me! Maybe by the end of the month I can add weight to the bar, too!

I also made it to 5x5 @ 90# on Squats and 1x5 @ 105# on deadlift. I'll probably stay the same on squats for at least another workout or two to make sure my form is good, but I'll try for 115# on deadlifts by the end of this week. I know I still have a long way to go, but I'm pretty happy with my progress after about 2 months on SL. Now if I can just manage to work in at least 2 days of cardio without screwing up my knee!

Did cardio and active recovery yesterday (8 rounds of 25/60s incline sprints/walk + 15 min brisk walk)

Then this morning was the last strength day of the program
1-arm DB snatches 35x8, 40x6, 45x4, 50x2x2
Box jumps 24x1x2, 25, 26, 27 inches

Then 5 rounds of 1arm DB @‌ 35lbs
- clean & press x5
- sumo deadlift x5
- front rack offset drop lunge x5
- bent over row x5
- switch arms and repeat then rest 60s

Then to finish it off, 5x20/10 of
-high knee sprints
- full burpees 5/6/6/5/6

It was fuuuuun!

All these workouts are AWESOME! I didn't do anything productive this weekend. Sick kiddo :-( I will be back at the gym tomorrow to continue cardio while the back heals.