Good night tonight. I think I finally cracked the deadlift! I did lots of googling on 'why is my back sore after deadlifts?' - because it was, after Saturday. And the reason every single site gave? 'You're rounding your back.' And you know? I was! At least I think so. And when I focused on not rounding or ... whatever the opposite is ... it felt a million times better. I felt stronger, And I didn't feel afraid of going 'ping!' and being unable to move for the rest of my life.

So! I didn't push it, did a zillion warm ups and went no higher than 60kg, but feel ready to build from there. Woo!

Squats: 5x5 @ 71kg
Deadlifts: 1x5 @ 60kg
OHP: 5x5 @ 22kg

Pull ups: 1x5 and 1x3 with no assistance

All good.

@Ariadnula what can I say but join you in the woohoo!! Sorting that back issue out is amazing and you must be so excited about future lifting!!

@BethAnnieT I'm afraid I am no help re jumping... Since my knee surgery, jumping is a no no so I avoid it as much as possible.... Limited only to life or death jumping haha!!

I've just got back from a mega session. Did increase weight and managed to squat 5x5 @57.5kgs and Deadlift 1x5 @70kgs so happy there! Also did my first workout of NRol4w stage 2 so lots of new moves being mastered there!!

I will hurt tomorrow. I hope!!!

Ariadnula wrote: »

kimiuzzell wrote: »

I've just got back from a mega session. Did increase weight and managed to squat 5x5 @57.5kgs and Deadlift 1x5 @70kgs so happy there! Also did my first workout of NRol4w stage 2 so lots of new moves being mastered there!!

I will hurt tomorrow. I hope!!!

Wow, you're doing so well!

Thank you. I'm really enjoying the whole process and don't ever think I have been this consistent in exercising apart from when I have been training for marathons which is different because there is a specific target date and distance whereas this is ongoing.

I've really benefitted from these boards though....the support on here is amazing and all the tips and comments really do help newbies like me!!

Yesterday did upper hypertrophy.

Lat pull downs
Dumbbell eccentric slow bench.
Push-up on kettle bells followed by single arm rows in plank position
Inverted feet elevated rows
OHP
Triceps
Two sets of sprints on both the treadmill and erg.

A minor amount of abs. I wish there had been Turkish get-ups in there. Next time.

The OHP will get there @fanncy0626 - you are making improvements all the time....don't forget that!

I've got three days of no lifting now due to a manic schedule. I will, however, drop in some bodyweight squats or elevated lunges with dumbells at home/office when I get a few mins spare during the course of the day, just so my muscles don't forget what they are there to do! Back to the gym on Monday.

I've been pretty unmotivated for the last several days. EVERYTHING seems like such a chore. I knew that a yoga session would lift my spirits, at least for a couple of hours, so I went to my regular class with the possibility of doing SL afterward. I skipped on Thurs.

It worked. I felt better and didn't want to blow lifting off. I need an attitude adjustment...and it's not winter weather that's got me crabby. I live in the south and it's been warm and humid, that could be part of the problem!

Warmups prior to working weight were the usual

Squats 125 lbs 5x5
OHP 55 lbs 5x5
DL 165 lbs 1x5 Had to switch to mixed grip on the last 3 reps.

Squats: 5x5 @ 71.5kg
Bench: 4/5/5/5/5 @ 35kg
Row: 4/5/5/5/3 @ 2x22kg dumbbells

And some goblet split squats thrown in, thanks to @krokador, while I waited for a free bench!

Managed to get to gym after work. We didn't clock out until later than scheduled, so it was late by the time I got done lifting. Left gym after 12:30 and that was with skipping cardio. Need to run soon though as I haven't done it much, so maybe tomorrow night since I won't have work or anything Monday. Been raining a lot so pretty much most days are rainy and very wet out. Lifting went okay tonight but failed on bench and had to drop down a little on OHP, need to work back up a bit after having the cold this last week.

38 - Upper Power

bench press 1x2 @ 105, 3x3 @ 100 - failed on the 105, 100 was tough but managed.
db incline bench 2x10 and 1x8 @ 32.5 - found the mid range so did that instead of 35 and got challenging by the last set though might have needed to rest a little longer.
pendlay row 3x5 @ 100 - not bad, decided to do pendlay instead of other one
lat pull down 3x8 @ 80 - challenging but managed
ohp 1x3 and 2x4 @ 75 - 65 warm up was super easy, 85 not even close, so did 75.
bar curl 3x10 @ 40 - meh, did between tricep exercise
overhead cable tricep extension 3x10 @ 30 - challenging by the end.

Then for fun since it was too late to start jogging, I used the smith machine to do a few negatives cause my arms were too tired to try a pull up. On the top notch I can still reach the bar and my feet are on the ground so it's useful since I'll want to work on the pull up thing to get ready for the spring obstacle run.

Stronglifts 5X5 workout today.

Squats- 1X5x65/75/85/95/105/115, 5X5X120
Sumo squats- 5X5X105
BP- 1X5X65/70/75, 5X5X80
BR- 5X5X85

I'm working on form with the squats as well as depth. My BP weight is a struggle for me. I don't have a spotter so am prepared mentally to do the roll of shame if needed. I haven't had the chance to practice it but will make it a priority this week. BR are very heavy working on pulling it to chest.

Well, I went to the gym last night after work. We got out late again but figured since it was my days off (Monday and Tuesday) that being there late wouldn't matter. So, did lifting and cardio, left the gym just before 1 am. Went to bed after 2 am. Got a text message after 8 am and was clocking in to work at 9 am this morning. Yeah... Ended up staying until after 4pm, so now I'm sleepy. Had fast food for dinner cause reasons. Now I can report what I lifted last night and after cat is done napping on my lap, maybe do a little laundry before early bed.

Lifting went okay but think I need to drop deadlift weight a little to work on the form. Lockout is a struggle and may have a little rounding to work on as well. Might try rack pulls but would have to stand on a plate or something to get the height right because the safeties don't go low enough on the power cage for my height). I also hit right below my left knee during one of the sets cause afterward it ached. Didn't help the leg curl machine involves a padded bar that goes right over that spot. Got a decent bruise out of it. Also, jogged on treadmill for 20 minutes and hope to do long run outside tomorrow (along with lifting at coworker's gym).

39 - Lower Power

squat 3x4 @ 165 - after cold had to feel how things were and ended up doing this instead of 170. Felt heavy and slow but managed okay.
deadlift 3x3 @ 200 - rough. Should have gone lighter but was stubborn. Need to work on form.
sumo deadlift 2x5 @ 155 - not heavy but had issues with hand placement and calluses on hands ached by them.
leg press 3x8 @ 220 - not bad but had slight ache below right knee, found out why later.
leg curl 3x10 @ 70 - doing okay with these.
standing calf 3x9 @ 90 - eh

5 minute warm up, 20 minute jog, then 5 minute cool down

I did stage 2b of NRol4w for the first time today. No SL 5x5 for me as I did that yesterday.

Was weird having lower weights again. No less taxing. Just strange picking up the tiddlers!!

ooo I miss volleyball though I never could jump high enough. Between my height and lack of jump skills I couldn't do front row much but could still jump in front of line near net even when in back row cause my hand never got above the net. That was many years ago during early high school years as I quit midway through high school as got tired of not getting to play in games and was super busy with other activities. Liked the sport when I did get to play.

Long day for me. Met coworker at her gym though she was late due to having sleeping issues lately, but she made it and helped get some pictures for me. Then got in the upper body workout. Went to park to run but only got about 40 minutes because the path is shortened thanks to all of the water we've had over the last week (so much rain lead to some flooding issues). Also got a couple of errands done, so productive one day off of work this week.

low bar squats 2x5 or so at 135 for photo taking cause need dorky gift to send my dad and grandparents, so pictures of me...

40 - Upper Hypertrophy

incline bench 4x8@ 65 - warm up felt fine but at 65 it was heavy so just did that as my working set since was over a week since last time due to cold. Coworker also got picture of me on this one with her phone, not my best angle but instagram proof I sometimes do upper body, lol.
db fly 4x10 @ 15 - smaller gym so doesn't have as many dumbbells, had to go a little lighter.
seated row 4x10@ 70 - fine while doing but the one there was hard to pull into position. I had to use my foot and struggle before could sit down because of their layout.
1 db row 4x10 @ 25 - easy cause tad lighter than before, also did wrist curls with 15 for 3x10
lat raise 4x10 @ 10 - easy as they didn't have 12.5 to use
cable curl 2x12 and 2x10 @ 50 - challenging at ends of the sets
tricep extension 4x10 @ 70 - okay though wrist got cranky during one set

Then jogged for almost 40 minutes with some walking. My usual path was obstructed by water as I run near a small river and park that has a marshy area as well, so after a week of rain, it's a bit wet out there still. Might have to try the hour+ run on treadmill next week instead cause outdoors has minor issues, like flooding. Pics will soon be up in general chat thread to show what was once my jogging path.

So tonight's session I really didn't feel like going to gym, just really tired.

DL 1x5 50,55,60,65,70 then 2x2 72.5 2x1 75 kg YES!
Hammy curls 3x15 kg
Leg extensions 3x15 kg
Leg press 3x17.5 single legs
Front squats 1x5 20,30,35,40,45kg
Bench 1x5 30,5x5 32.5,2x4 35,2x2 37.5kg YES!
Seated row 3x8 33+half
Skullcrusher 3x8 8kg
Preacher curl 3x15 kg
Db bench flyes 3x12 8 kg

Over all a good night starting to see an increase in some of my lifts.

christch wrote: »

DL 1x5 50,55,60,65,70 then 2x2 72.5 2x1 75 kg YES!

nice!! i'm not lifting - tried it on sunday and felt the beginnings of the same crunch/restriction/misalignment in my upper back afterwards, so i'm focused on working that out before i go back. it's too discouraging to keep fixing something and then having every squat session put it right back where you rescued it from. been working like a demon on various muscle stretches and general thoracic mobility work, and have a massage booked for tomorrow as well.

so glad i live in a city with three or four massage schools that run 'clinics' with their practicum students, since this healthy lifestyle thing is expensive enough already without the maintenance costs of massage. if only i could make my brain see 20 minutes of stretching a day in terms of the massages i won't have to pay for later, but i don't seem to have reached that point yet.