Yesterday was a much better workout than Tues. Still having issues fitting in 3 workouts a week recently. I may need to just accept 2/week is my new norm, especially now that I have roller derby and have started rock climbing.

Squat - 3x5 at 125 lbs - these felt pretty good.
pull ups - 3,2,2 - fewer reps, but they were wide grip since I couldn't get the proper bar and had to use the assisted machine.
BP - 3x5 at 80 lbs - holy crap these were hard. It is amazing how much a difference 2.5 lbs makes. They were grindy, and I probably shouldn't have counted my last rep as my hips came off the bench and I don't think I locked out. I think I just got it above the pins and decided that was close enough :P
Rows - 3x5 at 80 lbs. These felt good. I am ready to try 85.

Shrugs - 3x9 at 65 lbs. will do 3x10 next time.
Hip thrust - 3x10 at 90 lbs. Fine. Still finding my max here.
skullcrushers - 3x8 at 40 lbs - still tough
Barbell curl - 9,9,8 at 45 lbs. tough.
Hyperextensions - 3x10 with 25 lbs. Going to do 30 lbs next time.
Cable crunch - 3x10 at 55 lbs. Still extremely difficult.

Overall it felt like a great workout. Feeling some good DOMS today.

i did my pre-workout shoulder workout before i worked out today, and it's about time i learned this lesson: IF YOU CAN'T BE BOTHERED TO DO THAT WARMUP, YOU SHOULD JUST GO HOME. 1x12 of broomstick dislocations followed by 1x12 band-pulls with arms at full stretch and elbows locked; repeat at least three times and preferably more. i also kept the band with me and did more sets of 12 pulls in between most of my real-lift sets. this is major, for me. HUGE difference.

squats: 75. actually, i did 3x5@70 which is the trainer benchmark, and then since that had gone well and for the sl side of my life, i added another 5lbs and did 3x5 there. warmups started at 45 and kept going up. abs abs abs are the secret to squats. and death-by-lacrosse-ball on the tfl bands before starting out.

bench: 70. did 5x5 here, with idk, 5 sets of progressive warmup. not a weight increase from my last good bench on trainer day, but two extra sets and really nice form so i'm very happy. most of it was closer to the easy side of the hard/easy divide, so i think i'm good to go up the next time.

rows: also 70. i warmed up with 2x5@50, then 2x5@60, then did the 5 or probably 6 or even 7 work sets. went well this time. the gym was quiet so i got to superset this with bench, once my bench warmups were done. i like doing it that way a lot since the lat activation keeps me more steady and safer for bench. and i'm now rowing as much as i bench, so i'm happy on behalf of my back.

i also did 4x1 negative chins with prolly about 20 seconds to get from the top down to the full hang. haven't been rowing/chinning consistently for a week or two so i'm also happy with this considering i had just done all those rows.

and: used the deadly spring clips all the way through - never touched a collar. made sure i used more of my left hand than my right, maybe 60/40 divide. the springs are still pigs to use, but this has definitely been paying off in terms of sheer forearm/grip strength. i recommend.

Hurrah for more climbers!!!!!!!!!

That's all. I may work out tonight and have something to report.

I slept in this morning instead of jogging, so after lifting I ended up jogging a little on the treadmill. It meant I didn't get home until even later but was good to get some done. Plus, I hadn't used the treadmill since before I started c25k and it might be helpful to use some during winter. It wasn't too bad doing it after workout even with today's lower body focus.

10 - Lower Power

squats 3x5 @ 175 - kept same weight and still barely can get up all reps. Not sure if should de-load a little or try the increase and see how it is to full on fail.
deadlift 3x3 @ 190 - heavy but managed the three sets. Might keep to the 3 rep focus and work up slowly.
leg press 3x8 @ 220 - not bad
leg curl 3x8 @ 70 - tad heavy there
standing calf 3x8 @ 45 - eh, the thing needs to go down a little lower but can't (aka, i'm short, lol)

5 minute warm up walk, 25 minute jog and 5 minute cool down walk on treadmill. My jog is just 4.7 speed wise so kept it slow and got to watch a little food network.

Rest day!

Ditto re: abs + squats. I always feel like a rock star after a set where everything was engaged!

Last night - not a strict SL because I like to warm up heavy and then deload for work sets
Squats - 165 (warm ups: 45,95,115,135,155,175, 195, 205)
DL - 185 (wu: 135, 155, 175) followed by 135x5

Super set 3x10 of the following:
OHP 45
Step Ups with 2x10# DB
Lunges with 2x10# DB
Single Leg Curl - not sure which weight
Cable Crunch - 47.5

Wow I have been a slacker about lifting this month! :-/
I only have done 5 workouts all month. Last week I was tapering before my half marathon but don't really have an excuse for the rest of the month!

Anyway, with so few workouts, I have deloaded pretty far.
Today I was on Workout A:

Squats, 5x5@75 lbs
Bench, 5x5@50 lbs
Rows, 5x5@60 lbs
RDLs, 3x10@60 lbs

Finished up with the elliptical for 45 minutes.
I will get back on track in October!!

Still working on form!

2873 steps 9/29
1.5 miles
143.96 miles total

Squats 5x75, 5x80 5x85, 5x5x90
Sumo squats 5x5x75
OHP 5x3x45, 5x5x50
DL 5x5x135

I haven't reported in a while.M y workouts are a little more complicated these days and I mostly can't be bothered xD But just so you guys know I'm still around, GBB day 1 (3rd repeat) + Squats

Squats 4(5)x5 @ 180 - 4/3/4/4/3
I ended up failing the 5th rep on the first set. Not sure if I simply misgrooved or just didn't have it in me, but I ended up falling forward and didn't have the strength left to catch it. That kinda burned me out for the following sets. (If) I fail the 3x5 next time around I'm deloading. Which is okay in my book.

I threw in some resistance band shoulder rehab and stretches in between sets. It's been flaring up a bit lately:/

3 rounds of 45s work/15s rest (from 30/30 on the first workout and 40/20 last time)
- DB Goblet Squat (40lbs) 19/15/12 (ran out of gas on that last round, really)
- Hand Release push-ups 14/12/12
- Ring recline rows 16/13/12
- 2x40lbs DB Romanian Deadlift 13/12/12
- Plank hold (forearms, decline straight arms, decline forearms)

I was reeling for air and sweat was rolling off of me in waves at the end. i already had to dig deep just to keep going til the end here and I just flopped onto my face after the last plank and could've just stayed on the ground right there forever. lol

But I still had this to go through: Full tabatas (8 rounds) of EACH, alternating
- Sit-outs 6/5/4/5/5/6/5/6
- Hollow Rocks 11/10/8/8/8/7/9
Numbers might be a bit off, but ugh, that was hard. Again, I just stayed on the ground forever once I was done

And lo and behold, that was IT. Did not have it in me to do ANY other accessory. I'm gonna take 2 days off for the first time in a while here - I just can't recover properly right now.

You gals keep killing it tho!

I know there are some awesome ladies in here who can do 5x5 with 100# on bench no problem but I got stuck on 100 when I was doing 531 and couldn't get past 2 reps. Tonight was my high intensity strength day for bench so I was supposed to do 100# for 1-4 reps. I thought I would be lucky to get 3 but I got 4. So anyway, tonight's workout was:

Bench w/u; 4x100
Row 8x70; 6x75; 6x80
Ohp 8x50; 6x55; 6x60
Lat pull down 8,6,6