First work out of February. Thanks to viral flu. Had to de-load a bit. Feeling more tired than usual after the workout. However it went smoothly during the lifting!!

February Weightlifting

Goal: 10 times ( 3 tim/wk)
Done: 1 /10

14/2/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 2x5 3x10 30 kg

Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg

First day back lifting after more than a week off because of sickness.
Got 5x5 at 95 pounds on bench so that felt good.
Squats 5x95, 5x115, 5x135, 2x155
OHP 5x5 65 lbs
Deads 5x145, 3x205, attempted 225
but it just didn't happen today.
5x5 assisted pull ups with the purple band.
So it was an okay gym session, not great but not terrible.

So, I was at work late, and have tons of things to do before leaving on a trip tomorrow, forgot my workout shirt, ankle hurt, still sore from earlier in the week, and really didn’t want to work out. But my attitude sucked, and I haven’t deadlifted in so long it’s beginning to psych me out... so I made myself go. And deadlifted in my work shirt But I skipped the conditioning bit. Maybe it will make for a nice quick get back from trip workout.

Deadlifts-that I think has been almost two months since I’ve done
5 x 85
5 x 105
5 x 125
5 x 135
5 x 155
3 x 175 (was supposed to be 5+ but this dummy didn’t think she might need chalk)
5x 175 (with chalk this time)

Rows
3x10 @ 50

Straight leg deadlifts
3 x 12 @ 65 (should be easy, but fml)

Face pulls
2x20 @60
20 @ 70

Screwy ankle is pissed at me. Which makes me worry that the progress I thought I was seeing was mostly from being a lazy slob and not from actual progress. Guess we will see what pt says tomorrow. It is moving better.... but really it’s just unstable and pissed over a greater range of motion from what I can tell.

I was awake at like 4:15 this morning! What is this sorcery?! Haha! But then got caught up doing stuff and ended up going to the gym at the same time as usual... fail! lol

Let me start this one off by admitting that going straight into 5/3/1+ week after a week of no lifting was, perhaps, a bad idea.

Deadlift 45x10, 95x8, 115x5, 135x3
165x5 (was supposed to be 175 but plate Math I could not do!), 205x3 (double overhand here, too. Need to work dat grip!),
222.5x5 (!)
175x10

OHP 35x8 (after nearly knocking my teeth out on the first rep... WTF Mel?!), 45x5, 55x3
70x5, 77.5x3, 87.5x6 I think? I know I tried another rep and couldn't push it past my nose xD
70x9

So, CNS was friend, on to an E2MOTM x12 min (6 rounds total) of a nasty lil double bell complex:
10 swings
8 push presses
6 power squat clean (touch the ground every rep)

The squat cleans were basically the death of me. Struggled through them, but managed 4 out of 6 rounds with 2x30lbs, and the other 2 with 2x20lbs (gym doesn't have 25lbs KBs)

But I wasn't quite done yet! Plan said 4 rounds for time of 15 pull-ups and 15 HR push-ups. I made it through 2 rounds and 14 pull-up sin 10 mins, and called it a day.

My EH. VER. Y. THING. HURTS.

February Weightlifting

Goal: 10 times ( 3 tim/wk)
Done: 2/10

16/2/18
Squat 5x5 27 kg 59 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 5x2 50 kg 110.2 lbs
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg

14/2/18
Set A
Squat 5x5 27 kg 65 lbs
Bench press 5x5 24.5 kg 59.5 lbs
Barbell rows 2x5 3x10 30 kg

Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg

I was expecting tons of DOMS feels this morning, and had none. So back to the gym I go! Basically 1 week left til I start the xfit open, so it's time I got a little oly lifting in!

Power snatch, 15 min to 1RM. Got 90lbs twice. Failed 95 twice. I think a lot of it comes down to my technique being rusty, so I'm not too worried about being 12lbs down from my PR.

I then did EMOTM x8 of doubles @ 72.5lbs (80%)

Moved on to a more cardio-y session: 4 min ON / 1 min OFF
- 400m row (2:00/2:07/2:03)
- R.A.T.:
1. Alt KB power snatch @ 35lbs => 24 total
2. Alt KB clean & press @ 35 lbs => 22 total
3. 2 DB thrusters @ 20lbs => 14 total

And then 3 rounds of
- 100ft 2KB Overhead walk (2x30lbs)
- 100ft 2KB rack walk
- 25 hollow rocks

I think it took about 9 minutes? Rested a little, then did EMOTM x5 : 6 burpees. Which looked a lot more like the xfit flopees. Which is good cuz I need to get used to doing them. But bad because I only did like 7-8 strict of the whole 30. Means I got work to do!

About to go for a walk now, and then vacuum the apartment. I don't care what anyone else says. Vacuuming is a sport. And I hate it. Yuck.

TheHobbit2017 wrote: »

Accidental personal best today on the bench press. Meant to be doing 32.5kg but put 2.5kg plates on bar not 1.25kg

Wow!!! Nice feat!!

Squat day.

5 @ 45
5 @ 60
5 @ 70
3 @ 80
3 @ 90
3+ @ 105 (made it to 7 before it felt like form was deteriorating, which is way better than I expected)

Leg press
3 x 10 @ 150

Lunges
4x down and back @ 40
These went badly enough that pt and I may need to chat about this. I think tomorrow or Friday will be retest day before my next doc follow up anyways, so good timing

Hip thrusts - These still bug me from a stubbornness perspective

3x10 @ 35

Seemed weird that this was all there was, but I think I will still be sore for sure.

I also need to get diet back under control. 4 days of gluttonous vacation did not help the already increasing weight.

Hi! I've been MIA too! A fractured hip sustained from overtraining in May last year has taken FOREVER to heal....I'm still not quite there yet, but I am allowed back in the gym.....frustratingly my general fitness has taken quite a bashing....I was on crutches until October, then a walking stick for a while...even now, walking at any speed gives me a problem.

BUT, I am determined....and I am also listening to my body. I have crept back into the gym, and was glad to see that the squat rack didn't turn its nose up at my return! I've started right from scratch, with cardio on the bike or the cross trainer only, and then with only minimal resistance, and 5x5 from the very beginning. That means, newbie gains.....and also that feeling of being perpetually hungry that I had forgotten existed!

My upper body strength isn't so bad - lugging oneself around on crutches does keep the shoulders working, but I hadn't realised just how many things need a strong hip....squats and deads, yup, I get that they use your hips....hip thrusts and kettlebell swings, yup, get that too....but bench presses and the like - I hadn't factored the hip thing in there. Hey ho, I shall get back to it.

So far I'm back up to:

sq 37.5kg
DL - 50kg
Row - 35kg
BP - 40kg
OHP - 27.5kg

and I've managed a few KB swings with just a 6kg bell.

Baby steps.

wow, that's a big thing especially if it was a hip. i've been out since early dec and just kind of . . . yeah.

getting back is great and restart sounds like a good idea. i'm not even doing my rehab consistently right now, sigh.