Tough day today. Single leg hip thrusts which are hard anyway and in sets of supposedly 20 - I did 3 of 15! supersetted with chin ups. I managed 2 sets of 4 assisted with 15kg and one of 3 plus a negative
Then dumbell step ups - again in theory 20 I managed 14s with 2 10kg dumbell supersets with 8 reps of OHP - still working at 20kg for these as with the extra reps I am just struggling, again 3 sets
Then there is this back extension thing. I struggle with this anyway as my hips are unlevel and it seems to make my back go very very tight, I did my 2 sets of 12 but I have to have a little stretch during sets.
And some accessory stuff. Horse riding later which is great but DOMS is going to kick my butt tomorrow I think

Cardio today: ran 4 mile intervals on the treadmill. Now that the weather is getting cooler, I want to be outdoors as much possible. I'll probably be increasing my runs and stick to SL without really increasing weights until I have better form. Those squats are killing me.

Hip hop dance class yesterday. It's short and fun, but by the end I can always feel the lifting from the day before.

Today:
Squats - warmups plus 5x5x72.5 lbs
OHP - warmups plus 5x5x52.5 lbs
Deadlift - warmups plus 1x5x100 lbs

GUYS! I DEADLIFTED 100 POUNDS TODAY!

Hello ladies! I have had to de load on my squats. I was up to 115 but felt my form was going south! So working my way up from 100 pounds and now at 105. I have also felt a pain in my hip not sure what that is from. I want to make sure that I have correct form and do not injure myself.

Squats 2x5x95, 5x100, 5x5x105
Sumo Squats 5x5x95
OHP 5x45, 5x50, 5x55, 5x5x58
DL 5x5x145

I joined the September get up and move challenge. I started walking 5 miles a day out of boredom. We live on 2 walking trails that intersect and go across the state of Minnesota. I have hundreds of miles that I could walk if I wanted to. I'll stick with just five though.

Have a great day everyone!

Hi guys. Did my SL workout for the day. My gym instructor saw me and said why I hadn't gone up heavier on my overhead presses after 5 months. I said I was trying to watch my form and didn't want to arch my back. He didn't buy it! Hah!! I guess I'm being held me accountable.

• Squats: 5x5@135 lbs. Form is good enough although I'm trying to get down a bit deeper so I'm not increasing any more weight.
• Overhead Presses: 5x5@50 lbs. Good form hence I will TRY to move up next week per my instructor.
• Deadlift: 5x5@155 lbs. God, I love this exercise when I do them right. I can feel everything from my chest down.
• Run: planning to run with my boss after work. Ugh! I think she's slow so it might be a short 4 miler.
  

roxylola I use to what we call break horses with a friend. Western riding style. My adult daughter rides both and is just starting to jump. She said that is great exercise. With all that you do you must really burn the calories. I will have to look into strong curves to see what that is all about. Is the main purpose to build up strength and get the form correct? Then get up to heavy lifting? I am a little concerned about my form as I start to lift heavier and maybe I should take a few steps back and reevaluate.

Today my program had me only do one set of squats and one set of a deadlift variation with warmups and no accessories after. It was weird getting done so quickly but I guess it is nice to have days like that sometimes. I was getting a headache before lifting anyway so it's probably good that I didn't do much.
Squat w/u; 6x110
Pause deadlift 8x110

i'll join the *kitten*-dragging gang for this day . . . stuff got sprung at me on work yesterday which had me hardly conscious of what day it was all through today, and i pmuch forgot to eat anything during the day. or hydrate. i was thirsty all day but in a terrible sulk, so i didn't do much of that either.

anyway, trainer session. probably better than i feel about it, given the conditions.

bench: 2x5@45, 1x5@50, 1x3@55, 1x2@65, 2x5+1x7@70. 70lbs was hard, not going to lie. trainer has been tweaking my form and has me lock out a lot 'lower' than i'm used to, which seems to hit more pec and less of the front delts. so there's hope for bench, since 70lbs taxed me in different muscles and that promises growth. and doms tomorrow, of course.

deadlift: 1x5@65, 1x5@70, 1x3@80, 1x2@95, 8 for amrap@110. after pulling 125 on wednesday 110 was disappointingly hard. . . but on the other hand i did just do 125 48 hours before, and then fail to eat like a responsible person while recovering.

accessory: negative chinups. i think i did 3 sets of 2, more or less. didn't stop at the rec centre and add squats on the way home because i was done just doing the bike ride home. i have to go in at 8 tomorrow and do a full work day, and i still haven't eaten anything real.

I'm feeling frustrated. I took time off twice for injuries, then went on vacation. All those going back for a few weeks, taking a few weeks off deloads are having me lift really low than what I used to and the weight isn't a challenge. 2 days ago was back to lifting again and I had KILLER doms in my quads! And of course I am going out of town yet again in 2 weeks so I will eat another deload. Sigh.

Front Squats 5x5 75lbs. (warm up 45/45/65) It was deloaded to 65lbs but that went too easy so I upped it 10lbs. The only tricky part was not being used to doing front squats which are trying to actively snap your wrists while the bar is going through your throat.

OHP 5x5 60lbs (warmp up 45/45). It took 2 sets to remember where my hands usually go, so those sets were tricky. After that, smooth sailing. Admittedly, I did the last 3 sets at one go.. so yeah, actually 5/5/15.

Romanian Deadlifts 3x5 95lbs

Deadlifts (conventional) 1x10 115lbs. 1x5 125lbs. Dat deload, ugggg! A good song came on so I threw on more plates and did 125lbs.

awkwardsoul wrote: »

Front Squats 5x5 75lbs. (warm up 45/45/65) It was deloaded to 65lbs but that went too easy so I upped it 10lbs. The only tricky part was not being used to doing front squats which are trying to actively snap your wrists while the bar is going through your throat.

I found whenever the bar feels like it's straining my wrists on front squats is when I push my weight forward (the way you would on a back squat with forward lean). A real tight braced core and remembering to sit back and push through my heels usually fixes it up until the point I'm around 90% of my 1RM. Also, most people I've seen do front squats and complain about their wrists have a really narrow grip on the bar. You might be able to widen it a bit (and I always lose the pinky because my wrist flexibility isn't great, but I don't think it matters)

I've been going at it, just haven't reported back. Thursday did day 3 of GBB and T-Bar rows as accessory. The landmine version. That was interesting. And I couldn't use a lot of weight. There was also 249 KB swings in 13 minutes at the end of the workout ith the 35lbs bell which killed my forearms and lower back and hammies.

Then yesterday was 3x5 squars @ 175. Got 4/4/3 and all throughout ai was devising my demise with a plan where, whenever I don't get the 3x5, I add 1 extra set. So I did another set of 3 (slow, grind-mode) reps. Next workout will be a 4x5, and if I miss I'll have an extra set again. Then if I fail to do it a third time, I'll stop at 3 sets, drop the weight about 15% and do an AMRAP set, then deload 10% next workout.

I have a similar crafty plan with bench and OHP where I'll keep to one until I fail to hit my 5x5 then switch to the other one until I fail again.

And instead of 5 days a week I'll be doing 2 on 1 off. Considering the extra work I'm adding to the program and the fact I wanna do some endurance stuff and have a life and be able to recover, I think it'll work better.

But yesh, so the rest of the workout was a speed shred session. Lots of power work. And LOT more squatting.
3 rounds per arm of KB push press x5, kb front squat x10, kb bent over row x10. Fiorst set @20, last 2 @25. So yes, 60 more squats here already.

Then every 20s for 3 minutes: kb sumo deadlift to sumo squat. Another 27 squats.

And death by burpee where I did 4, 6, 8, 10, 9 emotm.

And I walked about 3 miles yesterday afternoon.

And I'm doing the color run 5k this morning.

The bros have nothing on me with their leg days! lol