Blah TOM. Got mine going too but didn't kick in until after lifting so got lucky there but supposed to deadlift this weekend... So, we'll see how I feel.

bench - 2x10 @ 45, 1x8 @ 65 and 3x8 @ 75 - worked on doing it with a flat foot. Helps that had the running shoes on instead of my squat/flat shoes.
close grip bench - 1x6 @ 45 and 4x6 @ 55
one arm db snatch - 3x5 @ 27.5
dumbell curl - 3x6 @ 20
tried a couple different equipment options for abs

Have a new prep/cut starting and going to be doing a sort of upper/lower split. More of a squat day, deadlift day and two upper body with one day for a longer run. Have some goals for summer and need to get going cause vacation is August 7th.

hanlonsk wrote: »

So, tomorrow is my first half marathon. So I spent this week really WANTING to do major workouts because of anxiety associated with said first. But also not wanting to make myself stupid sore prior to. So, realistically this week was spent with a fairly large amount of wandering aimlessly around the gym.

Good luck on the race! Enjoy yourself (I know you're thinking "Enjoy? WHAT!") I used to run those races. Would love to work up to one again.

I attempted these stairs yesterday, but I have some balance issues and some stairs are 20 inches (higher than my knees). I had to crawl after a while. One woman asked if I was all right and noted "They're much steeper as they go on, you're not ready yet" she was right. BAH! boy am I weak. I have trouble going up steeper stairs without a hand rail because after a while I fear tipping over.

https://en.wikipedia.org/wiki/Culver_City_Stairs

The thread title made me think of the movie Juno. I saw it recently and liked it.

i'm pretty pleased with today. because ever since (even though) i got that s.i. thing sorted i have been struggling with deadlifts. and honest to really - the struggle's been real.

so today i'm very pleased because i went in still in that same sort of vague, demoralized, no-real-plan, not-committed-but-don't-wanna-admit-it-yet state, and thinking the same kind of 'eh i'll just try and see where i get to' kind of thing. but i've been watching the 2016 raw nationals on youtube again, and a little bit of kimberley walford must have got into me.

[ if you dunno who kimberley walford is, look her up. i don't really have or want her temperament, but man it is fun watching her stomp onto the platform and basically scream a 600-lb barbell into submitting to her. ]

anyway. for my own workout i did deadlifts and they were still pretty halfassed from 65 up to 105. and then i put the full plate on the bar on the bar, just kind of ran out of patience with myself and my dicking around. it always takes me back to the Rippetoe Rules if i get irritated enough . . . and the Rippetoe Rules pretty much always work. idk why i always have to take the long way around to arrive back at them, but anyway.

the upshot was that they worked this time. i focused mostly on Not Dropping The Hips, for a change, and instantly the chest-up part fell into place. and the reps themselves were heavy but strong and they were heavy in that way i'm getting used to, where they get easier as you keep doing them.

so i did 5x135 without too much trouble at all, in fact so little trouble that i went up to 155 for my next set. i'm really happy with this - it's been three or four months, or more, since i've felt comfortable even with 135, so being able to add that much weight just because i had sorted my form (i.e. not because i've been training towards it for months) really made me happy.

155 was a completely fair and safe weight for me to ask from myself. then after that i failed to even break 175 off the ground, but i kind of knew that was aiming too high. 175 was my absolute lifetime only-done-this-once-ever personal best, and that was back when i was feeling the stongest with deadlifts that i've ever felt. so i wasn't too upset about failing it. in fact i think i would have been frightened if it had come off the floor.

but i tried twice, really hard. and then i took off 10 pounds and tried again, just as hard with 165. so i'm going with my trainer's philosophy that a failed max attempt is almost as much of a drain as a lighter lift that you make, especially if you throw your whole heart into it.

also did rows (65 and 75lb sets), five or six sets of ohp at 45 (still a little bit of shoulder pinch to figure out, and four or five sets of squats with just the bar, because i felt greedy and drunk.

It's been rainy or overcast more days than not for weeks in my neck of the woods, which always makes me feel tired. I also had a birthday party for my daughter on Friday, which took a lot out of me, then a full work day on Sunday, so I'm still kinda dragging today. Still got a decent workout in, I just felt like I really had to work for each rep.

Squats 3/3/4 @ 120/135/150
Deadlifts 3×6 @ 115
KB swings 3x10 @ 30 lb
Hanging knee raises 2x10
Bodyweight hang 26 sec

Yesterday:
Ran slowly to the gym (1.5 miles)
Bench press 1 set of 10 x 45 lb, 1 set of 8 x 55 lb, 1 set of 6 x 60 lb (gotten weaker after taking a break for my back). Then tried to do db bench press at 32.5 dbs, only did 2 reps.
Lat pulldowns (palms facing each other) 1 set of 10 X 50 lb, two sets of 8 at 60 lb
Close-grip palms forward lat pulldowns 1 set of 10 at 70 lbs, 1 set of 10 at 75 lbs, 1 set of 6 at 80 lbs, 1 set of 6 at 85 lbs, 1 set of 5 @ 90 lbs
Deadlifts 1 set of 5 @ 60 lbs
Farmer carry 32.5 lb dbs 2 sets of walking for 30 seconds
Ran slowly back home (1.5 miles)
2 sets each lateral raises at 7 lb dbs, 2 sets each forward raises at 7 lb dbs
3 sets of 10 lbs military press

Tired from Sunday's walking 10 miles

Squat - 3x5 115lbs

OHP -3x5 62.5lbs (thanks the stars for fractional plates!)

Deadlift - 1x5 185lbs!!!! I wasn't expecting to get all 5 reps, and I've never lifted this weight more than 3 reps in the past. Going up to 190 next time will be a PR...I've never been able to get 190 off the ground despite what the 1RM calculators said.

THe deadlifts took everything out of me, so I skipped glute work again.

A light upper body day. Had work then to do something online before could go to the gym. At the gym started okay but my stomach wasn't feeling too good so skipped abs and only did 20 minutes cardio.

OHP 4x8 @ 45
wide grip bench paused 2x8 @ 45 and 4x8 @ 65
tricep pushdown with bar 3x12 @ 60
face pull with rope 3x12 @ 60
20 minutes on the elliptical

Tonight's workout after warm up.
Squats 1x5@77 ,90 , 102 lbs
5x10@ 62lbs
Calf raises 5x10@ 62lbs.

I have been reluctant to post here, since I have said a couple times recently that I am lifting again, then dropping it after a couple workouts. I am a couple weeks in now though, and still going. I am on a pretty steep deficit at the moment, so not expecting big gainz. Once I get out of the overweight range, I will decrease my deficit and should make better progress then.

Yesterday's workout:
Squat - 5x5 at 90 lbs
Bench - 5x5 at 70 lbs
Row - 5x5 at 70 lbs

I am going to only go up by 2.5 on bench and rows next time, as this was pretty tough and I don't want my form to suffer next time. Squat was challenging, but form felt pretty good. My squats are definitely starting to move a little slower.

Today's workout after warm up
Bench 1x5@40, 50 ,57lbs
5x10@40lbs
Rows 5x5@52lbs.

Ugh OHP was killing me today.
3/3 @ 50/60, then fail/push press/push press/fail/rest/push press/push press @70
Bench press 10/10/10 @ 60
Dumbbell rows 15 each arm @ 20 lb x3
Dumbbell bicep curls 10/10/10 neutral grip/palms out/wide grip @ 12.5
Bodyweight hang 30 sec

Bench press - 27.5 lb dbs 1 set each of 12, 10, 8, 7, 6
Close grip lat pulldowns (pullup simulation) 1 x 15 @ 70 lb, 1 x 12 @ 75 lb, 1 x 8 @ 80 lb, 1 x 6 @ 85 lb, 1 x 4 @ 90 lb
OHP with dbs (military press?) 4 x 4 @ 15 lb dbs
One-armed rows 3 x 8 @ 20 lb
Deloaded somewhat

Yesterday: ran 7 miles so no lower body today

Am signed up for an October half marathon. I'm trying to balance lower body with running (flats and hills) without hurting myself in the process. I hope I can.

Yesterday was cardio. Treadmill - warm up, jog for 25 minutes then cool down. Then I tried a barre/yoga class, which was quite the challenge as I'm not flexible.

Hope to bench today if I can leave early enough before my work shift. I prefer to do upper body at the gym over near work instead of the one near apartment.