This makes me happy! Our minds must be similar- you can go back and look, but my title last year was “remember remember the lifts of November” all bonfire night style. (As mentioned, used my only good idea up). I was supposed to lift tonight, but then I locked myself out of my apartment, and by the time I got let back in, a neighbor had invited me to “trick or drink”

I finished my first week of SL5x5. I feel like it’s going sooo slow and I really am wanting to hit the gym on my rest days.... which I haven’t at all this week. Maybe I’m just being impatient.

I should really report while, or immediately after lifting, because I’m not sure I can remember what I did, now.

Yesterday:
1.9 mile run
Romwod

Squats
10x45lb squats
5 @ 65lb
5x5 @ 70lb squats
I did a lot of these as a squat to a target (12#box) for depth practice

Bench
10 x 45
5 x 65
5 x 85
5 x 5 @ 95

Seems like I did something else, but I can’t remember what it might be. But I did rearrange the gym room to make the new toys work better, so maybe that’s why it seems like I did a whole nother workout.


Today:
Romwod
3x10 @ 45 lb box squats
I supersetted these - first two rounds was 10x45 lb good mornings, the third round was 10 x hang down stretchy thingys with the bar.
Yes, I’m doing a lot of squats, but they are all very light sets, because I’m still trying to be happy with form. But also why I made today’s empty bar box squats, still keep it going, but take a bit of the tension off.

Deadlifts
10 @ 65
10 @ 85
4 x 5 @ 115. Then decided I was definately copping out, and went and found my big kid plates.
5 x 5 @ 135.
I videoed a couple sets of the last two weights. Determined I either have some lower back rounding, or wayyyy more muffin top than even I thought. Realistically it’s more likely the latter... sigh... I guess that’s what happens when I eat like an ahole and don’t hardly workout for 6 months.
I also noticed I am not keeping tension and focus on the last rep, which is going to get me hurt... so need to fix that

Then barbell shrugs
2 x 10 @ 45
2 x 10 @ 65

Haha - realistically if I would get back on a plan it might be easier to keep track of.

As to the exercise- so long as you are progressing it still works. especially if it was given as a pt exercise, clearly you have a good pt who can identify where weaknesses are.

Two more workouts in the bin, they sucked. Was not able to hit my rep goals and I just feel super weak overall, and not like doing any conditioning whatsoever, too. And that is despite getting more sleep this week than I had been in a long, long time

Wednesday:

Squats - weird story about this. The mirror in front of me had been removed. IDK if it's because I had no visual cues, but every set past 75 felt heavily lopsided to the left (which is usually my strong side) even though I seemed centered well enough

45x10, 75x8, 95x6, 105x4
125x3, 145x3, 162.5x5 (but barely)
125x... I want to say 7? It was probably 6. Or 8. Or 9. I remember losing count on this one, but that,s it xD

Paired with barbell leg-assisted pull-ups. Sets of 9 or 10, but I think I was using more assistance than usual...

Um, I then did an EMOTM x8 of 1 power snatch into a hang squat snatch. My memory's crap. I could walk a few steps to my gym bag and get the log but... meh. Worked from 75 to 85 in that emom.

Then I finished off with Burpees, 4x1 min AMRAP (45s rest) . 14/15/14/14 for a total of 57 (I had gotten 52 with 1 min rest between sets about 2 weeks back).

So at least something is improving.

Thursday:

Deadlifts 45x10, 95x8, 115x6, 135x4
165x3, 190x3, 212.5x7 (goal was to hit 9 reps. My position didn't feel right though, so I didn't push it. #6 was already starting to be grindy, anyway)
165x12

alternated with OHP
35x10, 45x7, 55x5
65x3, 75x3, 82.5x5 (goal was 7)
65x10 ?

Was a little psyched out with the deadlifts and i think it affected my OHP? Or the push-ups I did in the warm-up did? IDK.

Finished off with
- 50 hollow swings from bar
- 100 sit-outs (total)
- 100 KB swings @ 20kg (45lbs)

for time, as a grinder. Took 17 minutes or so. Which is awful. And I blistered my hands up on the swings. If you're ever in the market for gymnsatics grips, avoid the wodnation ones. They are NOT worth anything. I'v heard good things about picsils, though, so I may ask for a pair of them for xmas, ha.

So, I like kind of followed plan today. Who’da thunk it!

Squats - 5x5 @ 65 - these felt surprisingly good until the last set. In fact, the last set had 6 reps because I really didn’t like my 5th rep enough to want to end on it.

Rows - 5x5 @ 65 (when was the last time I did rows???) I did these before bench so I wouldn’t change my mind. These felt surprisingly good, also

Bench - 5 @ 65, 5 @ 85, 1 @ 95, 4x5 + 3 and a roll of shame @ 100 - it was maybe even 3x5+ 3, I’m not entirely certain I didn’t lose count. But damnit I have something back to triple digits!

Leg raises 2x10

Yeah... roll of shames are much less shameful when one is by themselves, in a home gym.... providing one has appropriately adjusted their safety measures. (Which I had). So, yeah, was pretty much no big deal, with no witnesses.

I did 50 minutes on my elliptical yesterday. Today I was off of work way late. So did some random stuff, hammer curls @ 20lbs, tricep stuff, sit-ups with medicine ball, weighted side lunges, standing rows with a plate, dumbbell side crunches.... better than nothing tho! Just was too lazy to set up and load and reload the barbell really.