went to work all day yesterday, and then again all day today. don't ask. but anyway, after i was finished today i did the smart thing and went to the gym even though it was quite late by then. ahhhhhhhh. totally different world.

workout a.

squats: 2x5@45, 1x5@55, 1x5@65, 1x2@70, 5x5@85!!!!! feeling pretty pleased with myself. i'm going to stay there at least one more workout because going from 75 to 90 in such a short time seems like a bit much for someone who was supposed to be hurt. but you know what? it was easy.

bench: 2x5@45, 5x5@55. not nearly so great. i've got to work something out with the peg height for bench. and i know i wasn't holding position nearly as well on the left as i was on the right, and that's bad. but i kept it at just 55 so i'll let myself off for all that today.

rows: 2xsomething@30 warmup, two sets of 5 with a 70lb kettlebell (crappy grip mechanics with hands together, then the real thing. 3x5@50, 5x5@55. i'm feeling much better about rows this new attempt at them, but guess we'll see how that all pans out.

nothing extra. just a plank on office floor before i left work, don't know how long for as i left my watch at the house.

Slow day at work. Think I did maybe 2-3 sets of photo orders in the whole 6 hours. We got out early enough at least and the AMRAP didn't take that long so even with accessory work I was home before midnight. Not a fan of the whole many reps for one set thing, to be honest. Don't think I'll be doing this type of test session often in the near future or slightly distance future either. Just one more, for workout B of NROLFW.

AMRAP A

squat 95 1x25 - could have done a little more but was tired of doing the same set at that point. After 20 it was like, why am I still doing this set...

seated row 50 1x25 - got tough near the end. I did this first instead of pushup cause I like it more.

push-up from rail 1x22 - almost quit at 20 but decided to push out a couple more.

skipped step up just cause, and i plan to skip a couple on day B as I don't care how many crunches i can do

prone jackknife smaller ball 1x20 - glad I could get more than 15 but around 15 and above is challenging still

For fun:
bench 3x8 @ 80 - almost didn't get all the reps but an increase from last week.
db bench 3x8 @‌ 25 - not bad
skipped bicep curl
wrist curl 3x10 @ 15

Dragged my *kitten* out of bed at 4:30 this morning. FOUR THIRTY to lift since I have a dentist appointment this evening and wouldn't be able to fit in lifting without doing it at like 7pm or so. I don't ever want to be up this early moving heavy *kitten* again if I don't have to! lol

Squats: 6x6 @‌ 160lbs
Bench: 6x6 @‌ 105lbs

This is the final week of the Smolov base mesocycle. Next week is rest then 1RM testing on April 4th. Then I think I'm going back to Wendler's.

I don't think I have ever been happier to have a scheduled deload week. My body is beat up and needs a break, my back is tired and angry, so are my knees. This weekend was very active with Saturday being a full day of hiking in the mountains. I skipped my long run on Sunday and enjoyed my deload week of OHP this morning.
bar x 5, bar x5 50 lbs x 7
bar 3x8 EMOTM
Then AMRAP in 4 minutes x 3
3 inverse rows, 3 burpees, 10 sec plank
6 inverse rows, 6 burpees, 15 sec plank etc.
I managed to get 3 sets, 3 sets and 4 sets in each 4 minutes

katro111 wrote: »

Dragged my *kitten* out of bed at 4:30 this morning. FOUR THIRTY to lift since I have a dentist appointment this evening and wouldn't be able to fit in lifting without doing it at like 7pm or so. I don't ever want to be up this early moving heavy *kitten* again if I don't have to! lol

Welcome to my life! LOL I'm up at 4:20 M/W/F to get to the gym by 5. I don't like lifting in the evening. I do so much better working out on an empty tummy.

Today:

Squats: 1x5 @ 45, 1x5 @ 65, 1x5 @ 95, 1x5 @ 115 and 5x5 @ 135. Finally got to do the big girl plates! And I finally felt challenged. I had to really push my breaths out during the last rep on the last two sets. I love it! I'll do this weight again on Wednesday.
Bench: 1x5 @ 45, 1x5 @ 65 and 5x5 @ 80. Um, yeah, gonna stay here for at least another day too. While I wasn't in danger of failing, I was so scared that I would! Got them all back up though!
Row: 5x5 @ 80. Easy peasy.

katro111 wrote: »

Sumiblue wrote: »

Love your avatar, @katro111‌ , lol. Good job, too. 4:30??

Lol, I'm trying to make @crabada 's autocorrect fail a thing.

lovetowrite73 wrote: »

Welcome to my life! LOL I'm up at 4:20 M/W/F to get to the gym by 5. I don't like lifting in the evening. I do so much better working out on an empty tummy.

I do not enjoy morning lifting. On workdays, I'm at my best between 3pm and 5pm. On my work from home days or weekends, between noon and 2pm is ideal. I can do fasted cardio just fine (if I ever decide to do cardio, that is, lol) but I need at least one meal in me before lifting or I will burn out all my energy before I'm done with all my sets.

You're my workout timing twin I have brain fog, nausea, and lack of coordination in the morning. Afternoons and evenings are my peak performance times.

MissHolidayGolightly wrote: »

You're my workout timing twin I have brain fog, nausea, and lack of coordination in the morning. Afternoons and evenings are my peak performance times.

Brain fog is definitely what I felt this morning!

@canadianlbs - Ahhh, yeah, having to deal with a gym's PM rush might make me try to be more of an AM workout person. I lift in my basement so my routine is to chug my pre-workout on the car ride home, get home and change my clothes, then go straight into my warm-up and workout. My husband has no interest in lifting so my power rack and weights are allllllll mine.

you ladies are so awesome! you guys definitely inspire to push myself at the gym! thanks for helping me with the squats--i think stretching has helped!

worked out tonight and last saturday. following the 5x5/strong curves hybrid, did some hanging leg raises today. that's a very loose usage of the phrase "did"--could barely do 5 reps. they were killer! walking lunges and one leg glute bridges definitely got my heart rate up. on the bright side, can now leg press 200 lbs for 12 reps!

i guess thats the bright side of working out with your spouse or a partner...instead of hanging around and waiting for them to finish, you can just keep on adding more exercises!

OK today was,

15min elliptical warmup (just cause cage was taken)
Squats 5x5@95, second time. These were still really really hard. I can't decide if I will stay here or move up. I don't seem to push myself in moving up, but it's just because I want to be safe and I figure lifting at all is better than going super fast, right?
OHP 3x5, 2x4 @ 50 with 5x5 Good mornings. Even though I didn't get the last rep on the last two sets I was still really proud to be doing OHP at all at 50! I really only did 50 because I wanted to use the 50 on my good mornings.

That was all I could do because the deadlift bar was taken over on my 4th OHP set (at 12:15AM and I still can't get all the equip I need wtf)

Deadlift deload week
5 x 80 lbs 5 x 105 lbs 5 x 125 lbs I could have got more on the last set but I was just so tired.
I did 3x8 front squats with just the bar.
Then I tried doing a wod from a website and even with modifications had a tough time.
It was 2 rounds in 3 minutes as many times as you can complete the work rounds
Pistol squats 4 (I did these hanging on to the bar) chest to bar pull ups (I just did inverted rows) 4,
Then add 4 each round. I got through 2 rounds and called it quits. My quads are very very sore.

@canadianlbs RA is definitely a concern. I have arthritis in my toes and I'm stiff in the morning, more so when it's cold and/or rainy. As for cardio in the morning, forget it. I used to run with a group on Friday mornings and I'd have a burst of energy for about an hour then I'd almost fall asleep at my desk. I admire everyone that makes their morning workouts, well, work!

Last night I made up a little circuit to get the blood pumping but also to have an excuse to wear my new workout clothes. Posted on my wall but here it is:

Dumb bell rows 40 3x12
Prison dips 3x12
Goblet squat 20 3x12
Chest fly 16 3x12
Push ups 3x10
Cobra 3x10
Swimmers 3x30
Glute bridges 40 3x12
Lateral raises 10 3x15
Front raises 10 3x15
Kettle bell swings 20 3x15
Good mornings 20 3x15
Donkey kicks 3x12 each side

Today's agenda is to lift after my ear nose & throat doc appointment then maybe go to yoga tonight. It's not usually a class I do but I like the instructor and she rarely teaches in the evenings/weekends when I can attend.

indianarose2 wrote: »

RA - shoot ladies I thought exercise helps with RA? Imagine what it might be like if you didn't workout. I've got RA antibodies but no flares in a long time.
Started my 2nd week of SL 5x5 yesterday and am loving it! It sometimes feels really easy but when I've done I'm pretty tired. Keeps surprising me.
B workout with Dumbbells (Please don't laugh):
Squat: 40
OP: 25
DL: 55
Questions:
- is there a certain proportion/ratio of weight that I should be using between these lifts in order to achieve balance?
- I've read several daily post where some are nursing injuries. How best to avoid these injuries? Form...?
Thanks!!

In regards to the bolded, your DL will most likely always be more than your squat. I could look up a few sources, but the general gist is that it's easier to pick up heavy items than it is to squat the heavy items plus some of your body weight. It's ok to have a difference in weights. The main thing you want to do is make sure you are working your total body evenly for your current fitness level.

For the most part, injuries are prevented by having proper form. Some of the injuries being nursed could be injuries caused by workouts other than lifting or a chronic injury (meaning an old and/or recurring injury). If you don't currently have any injuries, then form is your best friend to prevent lifting injuries.

My injury was caused by poor form so definitely work on that. I over arched on a squat and pulled muscles in by back. That said, barbell is definitely better to use for SL, esp once the weight increases. Are you able to access the right equipment eventually?

Today is a non-lifting day for me, so just a 30 min Daily Burn video and 15 min of pilates.

I did workout A yesterday. (Yes, I'm new and I'm weak.)
Squats: 5x5 at 50
Bench: 5x5 at 40
Rows: 5x5 at 40

Thanks xcalygrl and missholiday for the excellent info! I will be sure to view lots of form vids. I am hoping to do this at home though I enjoy gyms. I think I have room in my workout area for a squat rack and my teenage son is interested in working out with me if I get a barbell and weights. Again, am hoping it will work. I homeschool my kids and my hubbie works a lot so working out at home works best for me. I will very soon like next week max out on DL with my Dumbbells.