Squats 90: 5x5
Felt good! Just might make my goal to 100# by end of month! My son took pictures of me during the squat and I was so pleased that my form looked good from what I can tell!
OHP 45: 5x5
Did ok but not perfect so probably will stay here next time - working on getting my grip right per Rippetoe video
Deadlift 95: 5x2
Felt too easy so just did another set.
Planning on increasing my jog to 15 minutes interval tomorrow! Hurray for progress! Am enjoying working out with my 14 yr old son. He's trying to keep up with me.

Yesterday was just work and oh was it boring. Had customers but lots of slow times, which makes being stuck cashiering even worse. And I get to do it again in a couple of hours.

Cardio Day

I jogged 30 minutes at the park. Lot of people there cause of the holiday and all with some setting up a big bbq event thing near the baseball field. It went okay but my legs were a little tired still. Minutes 10-25 were the hardest then by 30 I felt like I could keep going.

Not sure how my schedule will go the rest of the week. I would like to keep to how I've been doing but my mom gets here tomorrow morning to help me move. Means I'm sleeping on the couch until June 1. I still have work every day except Thursday and Friday so I might be able to gym tomorrow cause mom will be in bed after 10:30 anyways. But the long jog Friday on the day we rent truck and move big stuff may not happen. Will have to wait and see.

I have been a major slacker on 5x5 recently! Only my 3rd workout this month. :-\

Workout B
Squats, 5x5@95 lbs. Another deload due to my slacking, plus I don't want to tire my legs out too much since I have a half marathon on Sunday.

OHP, 5x5@45 lbs. Felt pretty easy. 50 lbs planned for next time.

Deadlift, 2x5@90 lbs. Also felt pretty easy but am only planning to do 5 lb increases for a while.

Finished up with 45 minutes on the elliptical.

indianarose2 wrote: »

xcalygrl wrote: »

Thanks everyone

Yesterday, did another brick workout for my tri training. It was the first time I rode my road bike then ran after. I did a 12.4 mile bike ride followed by a 3.1 mile run. It was stupid difficult. I thought it would be ok since I've gotten pretty good at doing the same at the gym, but this was a totally different beast. I just couldn't get my legs to work for me. I got it done anyways.

When's your tri? Are you doing a sprint? Good job on your training!

@indianarose2: my tri is July 26th. It is just a sprint. Thanks!

Check-in from yesterday: did a 12.75 mile ruck for Memorial Day. We started at 0100 and finished at 0900. I'm tired today, even though I got in 2 naps and went to bed early yesterday.

OHP 5 day
50 lbs x 5, 60 lbs x 5, 70 lbs x 6
Then 45lbs 5x8 ohp supersetted with assisted pullups.
Run at lunch for 5.47k. It was good for my deadlifting doms to get some blood flow going. I have been feeling the extra volume.

Squats - 3x5 at 145# - Yay, first time getting them all at this weight.
Bench - 3x5 at 75# - did them, but barely. Definitely repeat.
Row - 3x5 at 75# - fine.

Shrug - 3x8 at 50#
Skullcrusher - 3x8 at 40# - gave this one another shot, and it is definitely too heavy. Back to 35 next time.
Curls - 3x8 at 35# - good. Not nearly as hard as when I started
Hyperextensions - 3x10 with 15#. good. Might go up to 20.
Cable curls - 3x12 at 40#. 3x10 at 40 was too litte, but 50 lbs practically pulled me off the floor, so I am going up in reps.

Pull up attempt - Got up to my nose Closest yet.
negative pull ups x7

Wow! Look at those numbers! Y'all are kicking some serious *kitten*. I'm impressed -- and yes, a little envious!

And HIIIII @Psych and @Colts -- glad to see you!

So, today was my first day back (again) after lifting a grand total of five times since February (wince!). Yes, one of those times was last week, but that doesn't seem to really count as an official re-start in my brain. But school and other projects are finished so I'm getting serious again. And as I said in a status post on my wall, I somehow forget that going to the gym begets going to the gym. I love it when I'm there, so I just need to keep at it and it will become second nature again.

I'm still working back up from my deload -- the app wanted me to bench / row with just the bar if that tells you anything about how long it's been! hahaha -- but everything felt really good today, so I'm pleased!

5x5 / Workout A

Squats: 1x10 @ 45, 1x5 @ 75, 6x5 @ 80 lbs.
- 75 felt a little too easy, so I went up to 80, which was perfect. Form was off in my fourth set, so I did an extra one just for good measure.
- Felt like I was getting nice and low on these, and engaging my core the whole time, so I'm really pleased.

Bench: 1x10 @ 45, 1x5 @ 55, 5x5 @ 65 lbs.
- Same things here. 55 felt a bit too light, so I did working sets at 65 lbs. Not sure if I'll go up to 67.5 or 70 lbs. next time.

Rows: 5x5 @ 65 lbs.
- I really wish there was an easy way to record these. I'd really like to know if I'm keeping my back parallel to the ground. I *think* I am, but who knows?


Accessories:

Skullcrushers / Bicep Curls (supersets)
- Skullcrushers 3x12 @ 17.5 lbs. -- Should have gone up to 20 lbs. but I forgot. Next time!
- Bicep Curls 1x12 @ 12.5, 1x10 @ 12. 5 (oof!), 1x12 @ 10 (oof!) - Damn these are way harder than I'd like. I can't imagine doing 35 lbs like @Mirrim !

Incline Bench Press: 5x5 @ 45 lbs.
- First time doing these. I watched a quick video to get some idea about form, but was still a little shaky at first. The path of the bar wasn't exactly straight. But I think I got the hang of it, and liked adding these in.

Good Mornings: 3x10 @ 45 lbs.
- Was very careful to keep my neck in a neutral position and to hold the bar tight to keep it from slipping up -- at least, as much as I could. Really hoping my neck doesn't bother me tonight / tomorrow, like it did last week.

Stretching

Keep up the awesome work!

xoxo,
C.

Oh what a day. Up early for 8 am traffic to airport to get my mom, who is here to help me with the move. I hadn't seen her since the end of August so it was great cause I've lost over 50 lbs since then. Plus, well it's my mom and she's pretty great. Then I got phone call from work. Le sigh. Morning cashier called in sick and closer wouldn't be in until 5 so I ended up working earlier than scheduled today and had to cashier the first few hours before taking over the chaos that was photo since our machine got fixed. I never did get caught up on orders between the ones the internet let go through even when machine was broken and the new ones we kept getting, it just wasn't possible. Plus... my uterus decided today was a good day to hate me. So that, some back aching that comes with that and stomach got upset too during work. All while super busy. It was rough. But by gym time, which was late cause I didn't get out of work till about 20 minutes later than normal, things got better. Though it was late so I skipped a couple of things and ended up doing 2 sets instead of 3 on a couple too.

NROLFW Stage 4 - A4

warmup high bar squats 3x5 @ 120 - heavy but manageable

front squat 3x8 @ 65 - okay but awkward to hold with the crossed arm approach
push press 1x8 then 2x5 @ 65 - tad heavy for me

db step-up 3x8 @ 27.5 - okay
db one point row 3x8 @ 27.5 - tad heavy here too

static lunge rear foot elevated 2x8 @ 60 - heavier but not bad
push up 2x6 using db

row 3x8 @ 60 - figured while I hd the 60 bar, might as well and it was easier than the 70 last time

hung from assisted chin up machine a little for shoulders then called it a night


Now I get to try and sleep on the couch to get enough rest for tomorrow's 33 minute jog, packing and work. Hopefully I don't get called in but I wouldn't be surprised if I do. We'll see.

Just popping in to say that come June, I'll be a regular in this thread again. I've gotten my strength up to where I want it (Smolov Jr cycles are brutal) so now it's time to really concentrate on shredding some of this fat, actually sticking to my calories and macros, and slowing down on my lifting PR's. I test my maxes on June 1st, aiming for 230 squat, 150 bench and 250 DL, so I'm resting this week and only doing walks with the dog and yoga (I'm a born-again yoga fan - those stretches feel AWESOME). Miss you guys and see you (on the regular) soon!

Jogged today for 33 minutes. Glad I made it before 10 am as it's starting to get warm. Now to get stuff done before I have to go into work.

Lifted last night - feels so good to be back at it, though took a major deload after two weeks off

squat 5x5x125lbs
ohp 5x5x60lbs
deadlift 1x5x180lbs

Arms/back superset 5x5
lat pull down x90lbs
single arm row x30lb dumbbells
single arm overhead thrust thing x30lb dumbbells
single arm dumbbell press x30lb dumbbells
seated Arnold press x30lb dumbbells
Prone Jackknife on ball
pushups from ball

Squat day 5
115 lbs x 5, 135 lbs x 5, 145 lbs x 5. I have been having troubles with form/strength/general sucking with squats. Even with a deload getting 145 lbs x 5 was tough. Definitely did not have another rep in me. I think it might be because wendlers only has squats one day a week and it really isn't that much squatting. So I am hoping doing big but boring accessories will help that.
So big but boring was 95 lbs 5 x 8. It was deceptive. I rack and it feels so light, my first 4 reps good form, feel great and then by the time I got to 8 it was grindy and ugh.
I wanted to get some db snatches in there as well but I just didn't have anything left. I just managed to pull myself up stairs from the basement and get ready for work as it was.

Walked a short 1.25 miles yesterday at lunch - through the woods. It was lovely
Today:
Squats: 2x5x45, 1x3x75, 5x5x110
Bench: 5x5x85
Row: 5x5x75

So stupid, but funny. I was groggy because it was early and I was pretty tired for the lifts this morning because I was up too late last night. Made it through my squats, put the weight on the bar for the bench press, lifted the bar and nearly dropped it off the left side. That'll happen when you put 5 extra pounds on only one side of the bar. Duh.

A good friend of my husband's that he doesn't get to see much invited him out to see a movie tonight, so I didn't get to the gym until after 10. It was a meh workout, some good, some not so good. I did like the general quietness at the gym that late.

Squats - 3x5 at 145 lbs. These are feeling good, but form got a little lazy in set 2.
OHP - 3x5 at 55 lbs. Not bad, hard, and I think my back arched on rep 4, set 3. But this is my high, so it wasn't too bad.
DL - 5x1 at 170. Not calling this 1x5 since I had to wait a bit between each rep. Form felt crappy. I really need to work on my descent.

Bent over rows - 3x8 at 60. Easy.
Close grip BP - 3x8 at 40 lbs. Good, might try 45 next time.
Barbell curls - 7,8,6 at 40 lbs. First time trying 40. I was at the co-ed gym tonight, and their fixed bars only go up my 10s, while the women's gym's go up by 5's, so I couldn't do my regular 35. I might stick with the 40. It was hard, but I was so close!
Cable curls - 3x10 at 45 lbs. I like this weight. Too bad my regular gym only has 40 and 50

10x Negative pull ups. Several seconds rest between each.