Another disappointing lifting session. I think I need to deload for a while or just take a week off. Lifted Tuesday, rode my bike to work yesterday and lifted again today. I think it's just too much at the weights I'm at. I've been trying to have two days in between lifting sessions, but since I have an aerial class on Saturday, didn't want back to back intense workouts.

Squat - 5/4/5/3/1 @ 140lbs
OH Press - 3/3/4/2/3 @ 50lbs
Deadlift - 1x5 @ 135lbs, 1x2 @ 155lbs, 1x3 @ 135lbs
Chinups - 8/7/7 @ Bodyweight
Pullups - 3/3/2 @ Bodyweight
Cable Crunches - 3x10 @ 110lbs

Thank you fanncy0626

i made it to the gym - felt i needed to after driving to work and having a discouraging day. i'd forgotten what my spreadsheet numbers are, and anyway i'll probably squat and bench tomorrow with mr t. so i just did squats, and more in the rehab kind of style. bar up to 85 pounds in jumps of 10lbs.

i've been having a horrible situation with impingment pinch in the front of my hip that was really affecting me. couple days ago i put that together with all the biking, and started to suspect my cns is getting so leg-dominant that my glutes have just plain checked out. so i used a band just under my knees to keep me more externally rotated and it made a huge difference.

so right now, my goal was just to get some glute doms going. not because i think doms=growth, but just because i need some kind of feedback to tell me whether or not i'm actually using them.

Stronglifts Workout B
Squats - 5x5 40kg
Overhead Press 5x4 22.5kg but failed the last set only got 3 reps. Improved on last time though which is good
Deadlift - 1 x 5 50kg. Need to improve form on this I think...

Feeling good after three weeks of lifting! Not sure about body changes though but I'm being patient! People say I look slimmed but the scale nor the inches are telling me that!

trainer day but i'm really crunchy and stiff, so still no real lifting. and i failed bench at EVEN LOWER weights than i tried earlier in the week. T'CHAH. GAH. but on the plus side, i'm strongly convinced the problems are entirely form. which means as soon as i figure out how to fix that, i should still be on track or at least close to it.

squats are hopeful. the band-just-under-the-knees might look dorky, and on the face of it even unnecessary because i don't think anyone eyeballing me would say i was going valgus. but somehow, the band is forcing the entirety of the lift back into my hamstrings and glutes where it belongs.

and the fact that i'm already dying of doms just from doing these sets with the bar, tells you just how long it has probably been since my squats did come from there.

Today's workout. Still having slight pain in groin so did bodyweight squats and 40 lb to try to work on form.
Overhead press 5x5 @40 lb. Was stuck at 37 for weeks!
deadlift 1x5 @100 lb.

Went to the gym today after work. Wasn't too bad though tad tired since it was my second morning shift in a row but did get a little more sleep last night than the previous two days. It was another upper body day.


band pull aparts 3x10 with yellow band and 3x2 chin ups
bench warm up - 2x10 @ 45 and 1x8 @ 65

CTE with bench, face pulls, db shoulder press, bent over row
Test
bench 80 for 12 reps
face pulls 32.5 for 20
db shoulder press 20 for 15
bent row 70 for 16

So, 6 reps for bench, 10 on face pulls, 8 db shoulder press and 8 for bent row. 3 sets of the cycle. Then did 3x8 pallof press at 25.

Here is the link to the guy's youtube video about CTE for anyone who is interested.

Didn't do cardio this time because didn't bring my running shoes. Oops but oh well. Plan for tomorrow is deadlifts.

got myself in to the rec centre yay. after not doing anything at all yesterday.

only significant thing to report though is i suddenly got into the right i've-had-it-with-this mood and the right don't-mess-with-me mental state and i just went and dealt with the bloody bench press. the form came together because i was angry enough to concentrate properly instead of just half-assing it or waving vaguely around and guessing. i got my heels planted, my back flat, my tits up, my bum tight and i took a proper breath before i began on each rep. much much better. i did 5x66 and 75, then 3 at 85 before the fail kicked in. so then, instead of trying again for 5 at that weight, i started doing 5-pound drop sets for the sake of that form practice. went 3x80/75/70 . . . and then 5x65/60/55/50. skipped doing a last token set with just the bar though. did bar pulldowns in between to keep my lats live, and then also pendlay rows in the accessory phase.


squats - well, i did a lot of squats. i didn't do any of them with real weight, because i still can't squat without getting that hip impingement if i have the bar. but i did a looooot of sets of five just trying, so i think my glutes and hamstrings did work.

weird thing happened afterwards though. i was putting my shoes on and one of the nicer attendants asked if he could ask me something. question turned out to be: how come you never increase in weight? your form is so good, you're in here in all the time, it certainly looks like you're serious . . . sometimes people say stuff like t'nice form' and it's just an approach to a sales pitch or a criticism, but he seemed to be serious.

i'm not increasing my weights because my form is NOT good. not good enough anyway, but maybe you have to be inside my skin to know that it's not. so that was a weird feeling.

First day back was supposed to be tomorrow, but I am giving blood tomorrow, so no lifting then. I managed to fit it in today. It really is frustration how much strength I have lost. Nothing was super hard today, but I was very disappointed with my pull ups. I was so close to 5 before... Oh well, working back up!

Squat - 3x5 at 75 lbs
Pull ups - 3x2
Bench - 3x5 at 55 lbs
Row - 3x5 at 55 lbs
Shrugs - 3x8 at 55 lbs
Skullcrushers - 3x8 at 25 lbs
Curls - 3x8 at 30 lbs
Good mornings - 3x10 at 55 lbs
Hanging leg raises - 3x10

Went to the gym last night after work instead of before, so was doing deadlifts at midnight. Then I worked at 7 am this morning after maybe 4 hours of sleep. Not a lot of staff for morning but it also wasn't needed as it was super slow customer count wise. Though they scheduled people who often cashier all for afternoon and none of the usual people for morning. So, split the shift with someone so we could both get other things done too. However, headache started to develop and now it's blah. I've been trying to hydrate more as I've had headaches almost every day for around a week. Will have to see if it helps soon. Lifting last night was tough but nice to have the basically empty gym and not really much traffic getting there and home again. However, I had to alter the squats as my right hand has been bothering me for the past few days so front squats weren't going to work. Ended up doing goblet squats. Deadlifts weren't easy but made it through.

front squat 1x8 @ 45, low bar back squat, 1-10 @ 45
goblet squat 3x8 @ 45
good morning 3x10 @ 95
deadlift 1x6 @ 135, 1x5 @ 185, with belt 4x3 @ 225

Nothing else as needed to get home and sleep.

Hi everyone!

This morning's session was

Squats 3x5x170 lbs
Bench 5x8x75 lbs - I was supposed to do 80, but I'm mentally blocked so I went 75 and did more reps.
Rows 5x10x65 lbs - Same here. I haven't been seeing a strength increase so I scaled it back with more reps.

I'm hoping the additional reps help. I have really weak upper body strength. :-(

also been incorporating inclined push-ups and weighted inclined superman lifts.

i told myself i was going to ride home without exerting any serious effort today, no matter how long that might take.

i wasn't kidding either.