Nugh! I have completely forgotten how much I bench apparently.

Today's workout [lb]:
squat 5x5 @ 90 (not ready to increase - icky form)
bench 5x5 @ 52.5
row 5x5 @ 70 (icky form on the last set, not ready to increase)

I might have done 55 on bench in the past, but I have no memory of doing so. Only a number in a spreadsheet (which I do after I get home from the gym). Which might be a typo. But 52.5 felt easy so maybe I was right (or did I think I was doing 57.5 and my math was bad? Who knows)? So I should have done 57.5... I think? Lol - when your memory is what prevents you from progressing it sucks lol.

so i put on my adipowers and for some reason this morning it seemed like the neurological penny finally dropped. i feel like i've FINALLy re-found that feeling of sitting down directly into/onto my glutes and hamstrings that lets me keep my torso upright and my hips close to the bar. spent most of the morning doing sets of 8 air squats in front of my webcam and then replaying them to tie the sensations in to the actual form. and idk if it'll be there tomorrow because i'll probably wake up too sore to move . . . but i did have it and it did look really good. so i'll see.

meanwhile, i went to the gym. i'm pmuch on wendler repscheme and weights, but doing two lifts per workout and probably going to do each lift twice a week instead of just once. and i keep doing extra 'for form reasons' because i have no self-discipline. i was pretty much torched for squatting after 100+ air reps using muscles that aren't used to working anymore. but i did do deadlift and ohp and we'll just call the squats my 'accessory' stuff.

week 2 (3x3. technically).
ohp: 5x30/40/50 warmup. then a long break, then 3x45/50, 5x55 for work sets.
deadlift: 5x65/85 warmups, 3x105/115/125 work. not 100% thrilled with how they went but, again. my legs felt pretty shot by then.
accessory: 8x50/50/60 pendlay rows, plus all the squats. i did a few very low-rep sets with the bar and tried 55 pounds as well, but being under the bar confused all my signals again so i backed off.

So happy I found this group! And StrongLifts for that matter!

Yesterday was my first day so:
Squat: 5x5 @ 45
Bench: 5x5 @ 45
Rows: 5x5 @ 65

Today I'm hoping to run at lunch but feeling pretty unmotivated.

I'm still figuring out all the form and where to grip the bar for different exercises. Rows felt sooo hard. Do you guys really reach the floor between each rep like he says to? That seems like it adds a lot of motion and kind of distracts me from having proper form during the actual lift.

Thanks to you both for the responses. Deena, that is really helpful advice regarding the squat cage. I guess as the plates get bigger in diameter it gets a little higher off the ground, but right now it's so low. I'll check out the cage at the gym and see if the height works for me. A foot would be helpful!

pezhed wrote: »

Do you guys really reach the floor between each rep like he says to?

i use trainer plates which are the same size as 45's but only weigh 10 pounds each. so yes, but if i didn't have that option i'd look for some way of making sure the bar was always at that height. it's easier to learn and memorize form when the lifts always feel the same way.

also, hi

i did air squats at home and went to the gym. bench and squat day, but still struggling like crazy to deal with the bar in my squats, so really just bench.

which was 5x45/45, 5x55, 3x65, 5x75. wasn't easy and i wasn't pleased with my form. but i got it done and went over 3 on the amrap set.

squats, meh. i did several - SEVERAL - sets with the bar. air squats without the bar are looking/feeling waaaaaay better with the squat shoes, and i really feel happy with my subtle changes. but under the bar is another story. soon as i have to adjust everything about having and keeping the bar on my back, my whole physical configuration changes and i can't find the joint relationships that i need. i'll be resurrecting the broomstick at home until i figure it out, i suppose.

I checked out the squat rack at the gym this morning and there is nothing ~1 foot off the ground. Maybe I will use steps to brace the weight when I do them again on Friday. Thanks for the confirmation that something is needed there.

Today was my first time doing Workout B, so I learned that OHP is SOOO hard. I'm still in shock. I put the bar on my chest and it didn't budge with my first burst, and after completing only one set I failed over and over and over. I'm going to try some of these on Friday with a lighter weight. I think I arched my lower back in the struggle so want to get the form better.

Here is where I ended up:

Squats: 5x5 @ 50 lbs
OHP: 5/3/0/2/2 @ 45 lbs
DL: 1x5 @ 90 lbs

Happy hump day everyone!

pezhed - I grab some of those steps that they use in the aerobics classes, and I put the weights on the floor on top of those for height. The weight on my bar is not heavy enough to have them raised high enough for the lift. After each row, I let the bar touch the ground and start again. I have been doing this since just before christmas and I think I might have just got the form down yesterday : / I found this and the ohp the hardest to do.

Scrittrice - Just disappointed I have to deload again. I have been trying to get my back adjusted and things working properly for about a month or so. I have tennis elbow and some sharp shoulder/hip pain. Last work out things were going well, then I hit a wall. So I'm disappointed. I would also never compare myself to anyone else, because we are all so different. I would cheer you on if you came into the gym with, regardless of weight. it would be awesome to have another woman lifting with me!

Yesterdays SL
Squats 1x5@175pds - something was 'off' pain the hip (opposite from my issues) so I dumped the weight down 4/5/5/5 @155pds.
Bench 5x5@115lbs - holy &#*$^ this was heavy, but really excited I got it
Rows 5x5@125lbs

Not sure what is going on. I have been doing really well getting the weight back up on squats, now I can't hit it. Rows which I usually have major issues with, I breezed through yesterday. The body is such a weird machine.

Isca_1 wrote: »

Scrittrice - Just disappointed I have to deload again. I have been trying to get my back adjusted and things working properly for about a month or so. I have tennis elbow and some sharp shoulder/hip pain. Last work out things were going well, then I hit a wall. So I'm disappointed. I would also never compare myself to anyone else, because we are all so different. I would cheer you on if you came into the gym with, regardless of weight. it would be awesome to have another woman lifting with me!

@Isca_1 Didn't mean to make you feel guilty! I will be thrilled if/when I hit 70 on OHP. Sometimes it just won't budge.

Tad late but reasons = pesky cold.

I did deadlifts way back on Sunday night along with a little cardio but I was starting to get sick. Felt okayish but definitely now well during the session and by the end of cardio felt rather blah. Next two days, I worked despite having a cold with Monday being the worst day. Chills, fever, general blah and I couldn't take my break in our break room because it's freezing in there and I would have spent the time shivering. Tuesday felt better so still went to work but I skipped OHP day. I finally got to rest today and didn't go to the gym either. We'll see how tomorrow goes but here was sunday's session:

Chapter 7: Deadlift

low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135

Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230

I didn't use straps and I'd forgotten my belt, so it was technically a small PR as before I'd only done 225. I have done 235 for 1x2 but with straps. The last one was really slow but considering I wasn't at my best, should be able to get 225 for the first attempt at the meet since you want something you can hit on a day when you aren't up to par even. Still have to decide on my opener for squats. hmmm