Not bad day overall. Spent hours at work staring at crackers and cookies because I was changing it all around in order to get rid of stuff we won't have out anymore and have space for the new stuff that we will have. Some of the new cookies sound good. mmmm

Workout A

high bar squat 3x5 @ 140 - still felt a little heavy but I might do 145 next A day

bench press 2x5 and 1x3 @ 95 - almost made it through, will need to repeat next time

p-row 3x5 @ 100 - not easy but think I might try 105 next time

accessories:
clean 3x8 @ 65 - eh, though got better when I didn't wrap my thumb around the bar
front squats 3x8 @ 65 - less than last time, right hand/wrist still got cranky by the end
back extension 2x8 @ 25 - okay but was tired

Now for some sleep so I can jog in the morning then go to work since I offered to take the extra day this week so only get 1 day off.

Hi Dennie24! I seriously want to eat that cupcake!

Yesterday's workout:
Squat-warm ups 6@45, 5@95, 3@115, 5x5@135
OHP-5x5@50
Deadlift-5@135, 5@165

Lots of warm ups for squats! The 165lb deadlift felt pretty good.

Rest week for me - but AARGH my hunger is out of control WTF?!

Workout B today.

Squats, 5x5@95 lbs. I moved up from 90 lbs, and they felt quite a bit tougher. Maybe my legs were more tired today than on Friday, since I did my long run yesterday, when I normally do it on Saturdays.

OHP, 4/5/4/4/4@55 lbs. I could not get that 5th rep up to save my life today. Ugh. Repeat next time.

Deadlift, 2x5@100 lbs. Still moving up 5 lbs at a time. This weight is still pretty easy.

Good mornings, 3x10@55 lbs.

Finished up with an hour of mixed cardio.

Hi all! I'm new to SL and started yesterday with workout A:

Squats: 5x5 @ 45
Bench: 5x5 @ 45.
Rows: 5x5 @ 65. This are tricky. Will be staying at this weight for a while to work on proper form

Anyway, B is tomorrow for me. I have no upper body strength and am pretty sure I will not be able to get out 5x5 with the bar and I don't see any lighter ones other than curl bars. Any advice for me? Thanks!!

nice to see the new people here

i'm really apathetic and directionless and discouraged, and i've sort of banned myself from doing stronglifts per se until i can squat like a normal safe human again [what the #$#$(@! has gone #$(*ing wrong with my form!!!]. but in the meantime i went to the gym today anyway and did kind of a hodgepodge of stuff. it may not have been very Program in any organized sense, but i feel better anyway, so there is that.

rows 5x5@60. not especially hard and i could have tried 70 or at least 65, but someone wanted the bar while i had it half-dismantled to add some more weight, and my heart wasn't really in it by that point since i'd already done the first four, so i just did the last set and left it at that. some deadlifts in between row sets, since 60 is too light for me to hurt myself.

double-cable pulldowns: 5x5@30. i mention the double cable because that actually equates to 60lb, which is more than i've done with this move for some time. i usually just use it as a shoulder warmup but did it more like a real lift today. 30 wasn't that hard either, but it has been a while and i'm kind of done harming myself for this month.

ohp: always, even if it's just one token set. i grabbed the 45 bar to do those. stronger than i expected with them considering my half-assery this past month.

and to wrap up, some kind of idon'treallyknowwhatthiswas thing. sort of a kb squat, sort of a rdl, sort of a few other things. but i did it sumo style with a 26lb kettlebell, and the idea was all about sinking back with the hips because i can NOT get my real squats to come back off my toes and the posterior chain neglect is driving me totally bats. this definitely did something i'm probably going to hate myself for for the next four or five days. but it gave me a groin/hip stretch that i really loved in addition to that, so i did 3x10 of whatever they are.

and then, believe me, after all that . . . i stretched.

signed in for a coed 'training group' with the trainer i got in touch with. starts on friday. i did snivel to the guy about how i absolutely have to have help with my heinous squat form, because i was hoping to snag some 1:1 time as well. but he says he keeps the groups extremely small and friday will have room for me to get started on that. so, excited . and maybe i just need to take a break from doing sl overall, and go in for a few other things. his website really seems to emphasize strength and i got his name from an old 'recommendations' thread on the starting strength forum, so i'm hopeful.

if it's circuit-style *kitten* though, i'm out.

@canadianlbs - good luck with the group thing. Hope he can help on the squat form. I'm kind of meandering with SL and accessories while I look at program options. I wrote down several options in a notebook to ponder but all have drawbacks (things i can't do, not 3 days as my gym involves commute, etc) so going to take time to make a decision.

Welcome to all the new posters!

@kge0891 - If a set weight bar isn't available, you could maybe try using dumbbells. There is a dumbbell version of overhead press. You don't have to get up to 22.5 on each side before you can do the bar, or at least that is my experience with that and bench as I've done both bar and db. There is a difference in doing them that way but it can be a good starting point as the dumbbells can go fairly light depending on available equipment. If not, then you could maybe just do less that 5x5 and work your way up as another option. Good luck!


Long day today since I didn't have work but I made cupcakes tonight as tomorrow is coworker's going away party thing. She went and got promoted so is going to be working from a different store and we're will all miss here even though she's just going to be a few miles away. It was busy still after 10:30 pm at the gym cause Tuesday night and I ended up waiting a little more than usual. Also, had to go a little out of order at times. Squats felt fine but it's hard to tell cause I never though much about my knees tracking over my toes yet the trainers at this gym seem to find that problematic. Deadlift felt a bit heavy and I'm just going to go with anything above body weight feels heavy and keep trying to lift heavier each time.

Workout B

low bar squat 3x5 @ 120 - felt fine to me.

OHP 3x5 @ 65 - made it through. I like the 3 sets for this one. Going to try 70 next time.

leg press 3x10 @ 180 - fine enough, out of order cause deadlift spot was occupied. Need to increase next Tuesday.

good morning 2x10 @ 55 - waiting for deadlift spot, it was easy cause I've done 60 before

deadlift 1x5 @ 135 warm up then 1x5 @ 160 - okay but 160 feels heavy

good morning 2x10 @ 60 - i usually do 3x10 but moving around to get to do lifts affected that

rdl 3x10 @ 80 - not bad, I should try with the regular bar so I can move up by 5 (will run out of fixed bars anyways)
hip thrust 3x10 @ 70 - managed but awkward, also need to move where I do this but can't get the courage to try on the benches.

Sleepy but might write a little before bed. *yawns* Maybe.

You know what? I'll take crossfit or SL over any machine workout any day I have a feeling I'll be a sore bunny tomorrow (and also, aside from the decline press, every single one of those torture contraptions make my joints crackle and pop like a bowl of fresh rice crispies. Not cool)

Seated leg press 50x12, 90x12, 135x12, 180x12, 205x12, 205x15
So I can leg press more than I can squat. Probably a bit more than this, even. Yay?

seated machine row (left arm only) 0x10 (lawl, getting a feel for it), 25x12, 30x12, 30x12... I think
these were hard to leave my right side out. Also couldn't really get a good pull angle and I felt it more in my front delt than lats. Eh.

seated leg curls (for the gurlz!) 45x10, 75x12, 80x12, 85x12

iso-lateral decline press 0x10 (well actually, machine says it's 6lbs unloaded. Wowzah!), 25x12, 45x12, 50x12, 50x12 (and 0x2x10, 10x12, 20x12 on the right side. Actually felt kinda nice to push some. I definitely hurt my shoulder pulling)

Leg extensions 45x12, 60x12, 60x12, 65x15 and uuugh the burn! I HATE these

tried 2 ab machines but they required too much right side activation, so I did a plank for 1 minute with most of my weight on the left arm. And 2 sets of back extensions (0x15, 25x12)

Ah, I also threw in a few calf raises and 1 set of 1-arm Db OHP with my left side (15lbs x12 reps). Tried to do curls but no dice.

So with this injury happening and my wife expressing concern about me lifting heavy weight without anyone to check my form aside from the intrawebz I'm officially shelving my current program for a while. I'll rehab the shoulder properly while mixing in those bro-type workouts, running, and doing bw interval-type training (probably will whip out my tapout xt dvds) and will try to find an oly lifting coach for hire that won't charge me an arm and a leg for lessons. Wee? (Which also means it'll be the perfect time for a cut. *Dun dun dun*)

I lifted weights earlier today but didn't get up when I had my alarm set. Instead, both me and the cat fell back asleep. I got done before work but had to rush the shower and eating lunch.

Workout A

high bar squat 3x5 @ 145 - decent and it's almost bodyweight so that's fun.

bench press 2x5 and 1x4 @ 95 - almost but didn't quite have it for the last one

p-row 3x5 @ 105 - not pretty. I should de-load to 85 and work on form but tire of stacking the plates, pesky rows

Accessories:
lat pulldown 3x12 @ 60 - will increase next time
pull up progression attempt - found a use for the smith machine set the bar low enough and did 3x5 pulls at an angle with goal to work up towards one day doing pull up

Despite not wanting to get up this morning, I managed to pull myself out of bed and jogged 3.5 miles at the park.

I just wasn't feeling it today, but I did ok.

Squats: still at 105 working on form
Bench Press: 70 lbs felt hard but good. I counted one as a miss
Rows: 85 lbs and felt ugly. I was all bent out of shape by the catty crossfit group making fun of videos of people they train with. It made me self conscious.

Tricep extensions @ 20 lbs
Shrugs at 24 lbs
Hip thrusts at 50 lbs
Cable crunches: I think 20? The plates are just numbered
Hypertensions at bw. Still not sure I'm doing these right
Skipped bicep curls because I will probably do them tomorrow at my cardio strength class and the were killing me last week when I made that mistake.

@canadianlbs That sounds awesome! I wish I had something like that around!

Went to the gym after work. However, I need to remember to not leave my protein shake at home cause I forgot it today. Plus it was a short shift so I didn't take a break. The only thing I ate from 3 pm until midnight was a leftover cupcake. Now I'm trying to drink the protein shake before bed, bleh. Must not forget next time. Not a bad workout though considering I was a bit low on fuel.

Workout B

low bar squat 3x5 @ 125 - felt okay with this one

ohp 3x5 @ 70 - barely made it through as they felt heavy

deadlift 1x5 warmup @ 135 and 1x5 @ 165 - heavy but okay-ish

accessories:
clean 3x8 @ 50 - eh, not bad
front squat 3x8 @ 65 - some were better than others, last set went decent

Called it a night after that. Have a longer shift tomorrow and it's middle length jog day so get to wake up early. Oh goodie. I skipped last time so need to get up and do it this time. Switched my playlist a bit so have it charging to make sure iPod is ready to go.

Well, I think I'm getting into some kind of a groove here.

Went to the gym yesterday and did some more leg presses because hey, I can move TONS of weight there!
90x10, 135x10, 180x8, 205x5, 225x5, 250x5 (and it wasn,t even *that* hard! WTF!)
And then back down to 205 to rest pause my way to 40 reps. I think I did 9, 8 ,7, 6, 6, 4? Definitely feel this one in my adductors today O.o

did a few sets of left arm betn over Db row. 35x12, 40x9, 40x8, 35x10 (I had to stop because it was putting strain on my right shoulder to hold upright, not too hard to pull tho)

calf raises on the seate leg press 200x15, 220x12, 220x15, 220x15

And finished off with the bent leg crunch machine (where it's the lower body that moves) It was a sligth bit uncomfortable but not impossible. However my numbers were crap lol. 15x15, 30x15, 30x12? Eh

And today I went for what was supposed to be a 2.25mile run but runkeeper said it was over after 1.75 (nuh?) but I mostly kept jogging back home for a total of 45 minutes and 3.3 miles or so. Then did some mobility work, some rehab stuff for the shoulder and foam rolled. I think moving forward I'll be going to the gym 3 times a week, running twice, bodyweight once and full rest (aside from mobility stuff) 1 day.