Crappy workout today. Everything just felt bad. Stupid shark week.

Squats: 3x5 at 145. Still feels really heavy, definitely not moving up next time.

OHP: What a joke. My skinny heavy bar wasn't available so I had to use the regular one. Failed the first set of 55lb and struggled to get 3x5 @ 50. I was going to try and finish out my sets but I got a sudden cramp in my trap and almost fell off the bench so I gave up.

Deadlifts: Again, my hex bar was in use so back to the straight bar, which I haven't used for DLs in a while. I deloaded a little since the stance is slightly different. 1x5 @ 142, which was ok, but I pushed my hips too far forward at the top of the first one and had to take a couple steps backwards to rebalance. I did a second set of 5 in sumo just cause, but I think my form was not great b/c I felt it in my lower back more than I think I should.

@amyinthetardis1231 Everyone has one or several off days. You are still killing it!!

@pezhed Congrats on starting again!

rode to work. stopped at rec centre 3 on the way home. idk how much i'm going to use this one. i had a bike stolen from outside it years ago and still hold a bit of a grudge, but their weight room is sure nice. four cages, tons of benches and even when it's full of people it is quiet. people actually lift. they don't crank the death rap music and then mill around having a social life over the noise that it makes. and the treadmills are quiet as well.

i went there because this bench drought is getting ridiculous. no idea what my working weights are so i did 5x10 with 50 pounds and then tested out my new hips with a series of goblet squats. h'mmm. i think the s.i. thing is 25% back, but i was hyper careful and watched my form in the mirror the entire time so hoping the new freedom to do it all right will pay off if i rebuild myself cautiously from the ground up.

squat 2x10 @ 25, 1x10 @ 95, 2x10 @ 145
overload 230 for 20 count
single leg curl 2x20 @ 2 (guessing 20 or something)
leg extension 2x10 @ 4 (40 maybe)
single leg leg press 3x10 @ 20
seated calf raise 3x12 @ 6 (60 ish)

Hello.

Stronglifts day for me. Went to the gym in the morning instead of after work today... It was ok? Less people around except for the trainer who set up RIGHT behind the squat rack I was using. Ugh. Oh well.

My squats were super sloppy this morning. I really wanted to get up to the "big girl plates" (ha ha), so I might have rushed the past two increases. I'll stay at 65 lbs for a couple of sessions to see if I can get a bit deeper before moving on. When I did SL before, I usually only increased weight into my squat once a week or so. I might have to revert back to that. We'll see on Saturday.

Surprised by the ease that 65 lbs for my bench press has come. I feel like a week ago, I really really struggled with 50 lbs... Just interesting.

Did an easy 5 band assisted chin ups, too. Glad to see that is starting to happen... can't wait to change up to a smaller band, and eventually do it all by myself... like a real grown up!

Ow ow ow ow ow... the DOMS in my quads today is just unreal. Musta been all the jumping. And my ankles are just not recovering from all the balancing and trying to walk more. I also have some soreness in the lower traps/erectors area. Not too sure what caused that one. Good thing tomorrow is a rest day!

Today was the 5 min AMRAP into 2 min (ish, usually takes a bit more just switching gears and finding a spot to work in) rest set-up, basically same as last week, except I wanted to switch it up a bit, and also, crowded crossfit room meant it was hard to set up the trx for recline rows.

#1
- 1 leg RDL x 3 @ 2x25
- pike press x4

I think I got 7 rounds this time? heavier weight on RDLs and more reps on pike press, i think the overall workload was similar to last week all things considered. Which means PROGRESS!

#2
- renegade rows x3 /arm with 15lbs DB
- goblet step-ups with 25lbs x3/leg

I had to work through the stiffness in my quads here, and ugh my right leg just wasn't really in it lol. I did 5 rounds, finished the last one just slightly after the timer - had to rest my right leg to finish.

#3
- Assisted pull-ups x3
- Assisted dips x3

Started with -120 but that was too easy, so dropped to 100lbs of assist and I think I completed 7 rounds total. It felt pretty good, and not having to futz with bands and getting off and on a box made it easier to focus on dat upper bod.

finished off with 3 min AMRAP of, well, plan said pull-up triples, but I was supposed to do recline rows on #3, and still couldn't set-up the trx, so I went to the smith machine and used it for what it's good for: bar recline rows (or australian pull-ups). I think again I got 6 or 7 "triples", then forced an additional 2 reps with my legs bent before the timer went beep.

And then did my hip standing mob, nearing the end of week 2 with this here Definitely feeling better, so it's working. Time consuming, but it's working. And after I build it up a good bit I'll only have to maintain, which is going to be niiiiiice.

Then I got a haircut. It feels great! =D

SL Workout A

Squats: 5x6@70lbs - I mean to up this to 75 lbs. but grabbed the wrong weight.
OHP: 5x5@50lbs
Deadlift: 1x6@100lbs
macros for the day: 1488 calories

Workout A

OHP: 5 x 4 @ 15 lb dumbbells. Really watching my form and for some reason my delts were giving out.
Squats: 1 x 10 @ 45, 1 x 10 @ 65, 2 x 10 @ 70 lb I could have done more but for some reason I was freaking out a bit about putting the barbell back and not missing the catches. Even with the safety I was still worried. I'm just a bit freaked today because of a rough work week. Yesterday I had tried lifting but felt woozy and shaky so I bagged it.
But:
Deadlifts: 2 x 5 @ 90 lb, 1 x 5 @ 100 lb! Finally cracked 3 digits. And to think once upon a time I couldn't get the feel for them and would have lower back issues.

oh yeah . . . i was going to describe my workout XD. i feel like my s.i. is still a little bit wonky, not to mention just trying to adjust to normality after so long. and i've been doing the homework he gave me, which is quad stretching. so i started my day with two minutes per side of the couch stretch, and i was *sore* all day long. stopped and did deload deadlifts on the way home, just to explore the new situation. and plus, i won't deny that i had some idea deadlifting would maybe kind of cement my s.i. into its proper place.

dunno if it did, and to be honest everything felt pretty strange what with some muscles being released for the first time in months and others suddenly having to pick up some slack, so it was hard to get my bearings. i did settle on 120 as my work weight though, so that's not too bad for the circumstances.

Hi ladies, can I join? Have been lurking for a few months now ;-) and I feel I need to share my journey and don’t have anyone in the real world that’s interested.
Started SL last year but only did it for a month or so. Restarted 13 January and planning on keeping it going. Also following IIFYM (1925cal-125P-210C-65F) so hopefully will see some results.
Yesterday was SL day off and have been reading that a lot of people get good result combining it with running. So did a treadmill run and was able to do 5.5km (which is 3.4miles). Really happy with that as I never run. I think it’s the muscle building from SL that made this possible. So I’ll try to get a run in 2 x weeks. Tonight pilates and a walk and then tomorrow another SL day.

Current stats are:
Squat: 35kg
Bench: 22.5kg
Row: 32.5kg
OHP: 22.5 (impossible – cannot do more than 2-3 reps so I’ve ordered fractional plates) I took me a long time to be able to the 5x5 at 20kg
Deadlift: 47.5kg

Today's workout after warm up.
Squats 5x5@117lbs.the last set were really hard and could feel my form slipping so will stay at this weight for a few sessions.
Bench 55543 @67lbs.i was stuck at 62lbs for a few months so still happy with this.
Rows 5x5@70lbs .

This is the end of my StrongLifts week 3.

Squats 2x5 45, 1x5 65, 1x5 85, 5x5 95.
Bench 1x5 45, 5x5 55
Rows 5x5 65.

Today I did my lifts in front of a mirror. I double checked my form, toes pointed out, in line with knees. I played around with stance distance and thought 2 inches larger than hip distance worked best. Tried out low bar squats and discovered I like them better. For the life of me can't figure out what happened to my hip so after a thorough warmup tried the recommended weight and felt very comfortable after 2 days off.

Decided to try the rows with the Olympic plates rather than kettle balls for the first time. Still getting used to positioning myself relative to the bar. Felt like my knees got in the way perhaps because I wasn't squatting back far enough.

chichidachimp wrote: »

This is the end of my StrongLifts week 3.

Squats 2x5 45, 1x5 65, 1x5 85, 5x5 95.
Bench 1x5 45, 5x5 55
Rows 5x5 65.

Today I did my lifts in front of a mirror. I double checked my form, toes pointed out, in line with knees. I played around with stance distance and thought 2 inches larger than hip distance worked best. Tried out low bar squats and discovered I like them better. For the life of me can't figure out what happened to my hip so after a thorough warmup tried the recommended weight and felt very comfortable after 2 days off.

Decided to try the rows with the Olympic plates rather than kettle balls for the first time. Still getting used to positioning myself relative to the bar. Felt like my knees got in the way perhaps because I wasn't squatting back far enough.

I have long legs in relation to my arm and torso length. I bend my knees as per the instructions, but I take a wider stance so my shoulders are closer to the ground. That seems to help me (for now).

Today is a rest day. After working out before work yesterday... it really feels like that was on Wednesday and I should get back to the gym... but I'm also a wee bit sore, so I'm ok with it. I'm going out with a girl friend to celebrate my birthday (going to a concert), so I'm going to eat a bit in excess and probably drink a bit too much too... but we'll be dancing/moving/etc. I'm definitely looking forward to it.

Also looking forward to hitting the gym on Saturday afternoon.

So it was supposed to be rest day... So I decided to try out a Core de force workout (bad pun alert!) for kicks. It was a fun-ish 25 minutes of throwing awkward combinations and trying not to make my downstairs neighbors hate me (I have downstairs neighbors now >_>). Tapout XT had it better with the combinations, as they flowed better together and were much more simple. But that's one workout, so yeah. And it was shorter, so that helps.

Then I did my hip kneeling stretch routine and a round of the core exercises. Oh and nailed 11 push-ups in a row. Wee! And now I told my mom I'd pick her up in an hour and I'm not even showered yet so I gotta get mooooving! lol

Ran 3.67 miles this afternoon. Warmish and somewhat humid; should've run later. Would have run more but I got thigh chafing. BAH
And I did feel yesterday's squats and deadlifts.