Stronglifts rest day

Goblet squats-3X7X 25
Kettle bell swing-22X9X 25

I have increased my reps again today by one. I will see how I feel by the end of the day. I may go back down if my body reacts in a negative way.

lots of feedback and tweaks from trainer guy now that i'm not nursing a problem anymore.

ohp 55, form fine. he said. so yay about that and now i want my streak back where i was heading for 65. 55 was HEAVY for 3x5 which just shows you how fast you lose ground iwth this one.

deadlifts 135. he said i pulled 145 before xmas when the rib was at its worst, which is 5 more than i thought. he gave me quite a workshop on dl today now that i'm trying to include what i need to do to keep the rib healthy, so that's good. the lifts didn't feel like much but guess that's to be expected when there are lots of changes: no more horizontal back angle, feedback for when i'm letting my upper back round, various different things. it may take me a bit to put the pieces together but it's all valid stuff so one of these days.

rows 3x8@65 for accessory. i tried squats at the rec centre afterwards but meh, body disordered by trainer day so not really working for me. i cut it short after only a couple of sets.

@canadianlbs sounds like you are getting back on track nicely.
@ariadnula your weights are superb! And yay to coffee etc!

ICF B for me this morning. Worked up to the following:

SQ 5X5 @62.5KG
Ohp 5x5 @25kg need to increase reps here as increased weight just isn't happening.
DL 1X5@70 plus 1 rep at 72.5 kg in prep for moving up next week.
Close Grip Bench Press 3X10 @30kg
Row 5X5@35KG
Curls 6/5/5@20kg
Hanging crunches 3x10
Side planks 60 secs each side

Then out for a delicious late lunch with my hubby

I just finished my first week of 5/3/1 - it was interesting dedicating each workout to a different lift and going for more volume than I was getting with 5x5. In addition to the main workout, I'm doing a warmup and then afterward doing accessory sets 5x10 at 50%.

Gym last night was interesting. Went to 24 (not the new one) and since I did the cancel, every time I sign in the thing is going to say see receptionist. That's going to be a long month if I have to explain every time. The guy working last night was nice though, so that helped. Should have asked the one when I did the cancel as to exactly how long I have left at the place but it's at least until the 14th (should be until the 28th but eh, oh well).

During the first lift, bench press, I had a woman come up and ask me if I would mind showing her sumo deadlifts. I haven't done them often so it was interesting for a few reasons including that she not only remembered me enough on that one lift but also approached me in a different part of the gym about it. So, I showed her them and did pendlay rows in that area instead of doing bent over rows. She was nice. New to lifting so we did a minimal weight and I showed the stacking of plates to help with any deadlift when first learning, while also made sure to emphasis that I'm not a trainer, that is how I approached the lift and some sources to look into in order to learn more. Good lifting session overall fueled by a couple of macaroons consumed pre-workout. mmm

58 - Upper Power

bench 1x4, 2x3 @ 110 - Yay! This was my 1rm when I tested in beginning of November. Wasn't sure how it'd go and the last reps were a push, but I made it so maybe that means I can get 115 for 1 now.
db incline bench 3x10 @ 35 - feeling a little easier
OHP - 3x4 @ 80 - moved it up and like putting it ahead of lat pull and rows.
Pendlay rows 1x3 @ 115 and 2x5 @ 95 - first set was blech so dropped weight. I like this version but set up can be a hassle with stacking plates and everything. Did them after showing how I do sumo deadlifts, which involved 65 lbs with three plates for stacking to get a decent bar height.
lat pulldown 3x10 @ 80 - still feels heavy, maybe either go for 90 just cause, drop down or maybe mix up a little with type of pull. Right now I do more of a wide grip type but could do underhand and closer grip for a little while to spice things up.
overhead tri ext 3x10 @ 40 - not bad

That is all. Finished after midnight and now I'm sipping on some pre-workout and snacking a tiny bit as I'm going to do lower body power before work at coworker's gym (the new gym but location that's closer to home than work). Never really use pre-workout but got it basically free so want to use some of it up but don't like to have any when I'm lifting at midnight in case it does make me more awake. I want sleep too, which I'm going to get tonight because tomorrow is rest day and day off from work.

Because my back stood up to water skiing yesterday and I didn't wake up with any soreness I decided to do SL today. All felt good while at it, but I've deloaded weight quite a bit.

SQ: 5x5x35kg. Still working on form, need to try and get this nailed.
OHP: 5x5x20.5kg.
DL: 1x5x65kg. Felt good, but heavy. It doesn't take much of a break to make a previously "easy" weight feel hard.

Lower hypertrophy

Supersets

Front squats 3x8 85#
Single leg hip thrusts 3x16

Sumo deadlifts 3x8 135#
Assisted pistol squats

Swiss ball hamstring curls single leg 3x12
Deficit reverse lunges 25# Dumbbells 3x8 each leg

Abs - hanging leg circles, crunches and these horrible but oh so good planks 5 touches each wrist elbow shoulder hip knee and ankle

Forgot to report on Saturday's workout:
Squats 5x5 @ 75 lb with warmups at 45 and 60 lb
OHP 5x5 @ 45 lb -- some days this is harder than others!
Deadlift 1x5 @ 130 lb -- over/under grip is so helpful on this! I felt solid.

Trying to run at lunch today. Then 5x5 after work today.

Squat day! Finally stuff seems mostly normal for my weight lifting. The squat shoes are an adjustment as I'm taller all of a sudden. I just jumped in on the point of the program i'm in (untamed strength week3) matching my squat with my DL, which is my previous ratio.

Low bar squats 3x8 145lbs
Planks

I think I should of gone a halfsize on the squat shoe, i can see why people like them really tight as they did loosen after my 3 sets so I had to adjust the fit. However the size down is $70 more as the size I got was on sale on amazon. BLEH. Either way, the shoes work, it's like the easy mode switched on and my ankle injury never happened.

Stronglifts Workout

Squat-1X 5X 65/75/85/95/105/115/120, 5X5X 122
Sumo squats-5X5X107
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85

I felt good doing all of these lifts today. I was supposed to do a deload on the BP and BR because I have not been able to add more weight. However, I think I am going to try to add a pound to these next time.

It finally got above 0°F so I am going to take my puppy for a walk. He loves being outside. But, he doesn't like the leash too much.

@kimiuzzell if you want to be able to do pull-ups I think the best thing you can do is practice everyday, even a couple of times a day. I started making much better progress, and finally cracked a full unassisted pull up, when I would do a couple of reps every time I walked past the pull up bar. (I have one at home so that helps.) I started with negatives, worked up to half pull ups and eventually a full.

Today:
SQ: 5x5 at 35kg. Really working on form, happy with today so will slowly work the weight up again.
BP: 31kg 5/5/5/5/4, third time failing at this weight so deloading to try again. The app also suggested reducing increments to 0.5kg which I think I'll do.
BR: 5x5 at 32kg.

Return to lifting take 735....(ish)

Squat - 3x5 at 105 lbs. Meh. Form was wobbly at first but I think it was just from being out of practice, not too heavy. Definitely got better by the end.
Pull ups - 5,3,3!!!! I have never gotten 5 before! I guess climbing has helped here even if I haven't been making it to the gym.
Bench - 3x5 at 70 lbs. Fine. No issues.
Row - 3x5 at 80 lbs. Could be better. I think I will repeat this weight.

Shrugs - 3x8 at 70 lbs. Fine.
Skullcrushers - 3x8 at 30 lbs.
Bicep curls - 3x8 at 40 lbs.
Hyperextensions - 3x10 with 25 lbs
Cable crunches - 3x10 at 55 lbs.

Glute-ham raises...holy crap! These are soooo hard! I think I managed 4,5,4, but they were questionable. I don't know if I will keep doing these. They feel so awkward and I feel like I am going to fall off the machine. The new location I am trying had it though, so I wanted to give it a shot.

Bench day!

Bench 3x8 95lbs - These went okay. I was drift to the right on the later reps, but otherwise okay.
Dips
Pendlay Rows 3x5 95lbs - I stopped doing these before because they were bugging my back. I reattempted them and rows were easy, but still really awkward.

ninenines wrote: »

@kimiuzzell if you want to be able to do pull-ups I think the best thing you can do is practice everyday, even a couple of times a day.

negatives totally kick-started all the relevant muscles for me. not that i ever got to a real pullup before this rib thing, but still. i was just exploding with lat and back strength for a while there.

MOB SCENE in my gym . . . not only people swarming all over the place, but the lockers removed for 'refurbishing' and a dude in a baseball cap had the smith machine on its face and its plates scattered around while he fixed something on it. in the midst of all the crazy traffic the weirdest thing was the rack stood empty and nobody wanted it from me until i was done anyway.

i did squats at 55 because i am still unable to decide whether i'm a democrat or a republican. just can't pick a variation of form and then stick to it. there were other sets at higher weights earlier, but i have nothing good to say about any of it. my bum's gone to sleep and my quads are roaring. and yeah, i know this means too much dorsiflexion, except it doesn't. it means i can't make up my mind about a few other factors. ggannnagnnaggghagh.

too cranky about that and gym too chaotic for much of anything else. i did punish myself for a while by going into static dead-parallel holds with a kettlebell in front of me and holding for 5x5-slow-breaths while staying almost neurotically tight, but idk if it's really helped much. buttwink is no longer my issue. my issue is: stay more upright and initiate by reducing anterior tilt and sitting down into my hips, or allow 45-degree angle and initiate with anterior tilt and a backwards hip hinge? i just cannot convince myself or my neurosystem that either of them is the right one.