Happy April! I haven't had time to post in a week or so, but I've been hitting it hard.

Today, I had a deadlift PR of 145 for 5! I also had a PR of 80 for squats! Six years ago, my back was jacked and I could hardly squat or deadlift, much less with any real weight. So those numbers, though still quite low for where I want to be, mean a lot to me.

I also did my OHP at 55 for 4 working sets today. I feel like it's going to be at least another week before I'm anywhere near ready to up weight on that. I know the program calls for steady progression, but I've not been able to do that consistently on any of my lifts. I'm making progress consistently, but not necessarily at that rate, and that's fine.

Forgot to post yesterday's workout.

OHP 3 x 5 @ 17.5 lb db, 2 x 5 @ 15 lb db - regressed from last time's 5 sets with 17.5 lb. something is wrong
Seated rows 1 x 10 @ 40 lb, 3 x 8 @ 50 lb I have lost strength. something is wrong
Tricep pulldowns 1 x 10@ 22.5 lb,, 2 x 8 @ 24 lb, 2 x 5 @ 25.5 lb
Attempted goblet squats and my left hip flared up badly. This is getting ridiculous. How long is this thing going to heal?? I am going to call the doc.

lkpducky wrote: »

@DaivaSimone are you thinking of going to the doc to be checked out?

I think I’ll take the long road for now. No gym today (was suppose to go in and at least do some cardio, but I’m feeling under the weather from a cold my oldest brought from daycare... ). Tomorrow is my aqua bootcamp class, so next gym day will be friday (so a full three days rest). I’ll attempt workout A on friday with some sort of deload and will reevaluate after that. Maybe I’ll lift only twice a week for the next couple of weeks. I’ll see.

I hope folks are doing ok out there!

My back is stopping me from anything where I have to pick up free weights (even OHP) so it's been machines/cables.

Incline press (3 x 8 @ 20 lb per side), decline press (3 x 8 @ 25 lb per side), two different seated row machines (upper back 1 x 8 @ 60 lb, 3 x 6 @ 70 lb; mid back 3 x 8 @ 50 lb), physiotherapy exercises on back (shuffling feet back and forth on floor, cycling, marching bridges) bird dogs, planks, chair squats.

Pain manifests itself in the lower left side of the back, outer left hip, radiates to the front of the thigh at times. Tightening my mid back and DOMS in my upper back take the pain away. Physiotherapist suspects L3-L4.

I saw a wide range of ages of folks at the gym, and a couple of folks who needed walkers but did upper body work.

I’m still here. Just not lifting a spectacular amount or with any regularity. And I scared everyone off for over two weeks the last time I posted. There was some bench sets one day up to 110? I think? An attempt at some 65 lb OHP that wasn’t a wreck, but didn’t turn into “sets”

I’ve been avoiding squats and dead’s because I’ve been trying to stay running regularly to try and out pace my fork. And those don’t go well when my Hammies and calves are very tight. I guess I did do some single leg Romanian dead’s with like a 15 lb kettle bell, but that is more trying to get back to some prehab for the ankle now that my mileage is getting more regular.

Lol the running “in place.” Is MFP’s way of discriminating against those who do not use software in their “family.” It freaked me out the first time I saw it after I switched from mapmyrun to strava. Like I told someone “I know I am friggin SLOW but I promise I was moving!”

Essentially, since I’m not using underarmour/mapmyfitness/MyFitnessPal, their punishment is that anything slower than 11:59/mile comes over as running in place. *ugh* (aka 99% of my runs)

I have done kind of ok in the past at balancing both. But it was when my omg heavy deadlift was 125, and nothing else was over 80lbs. And I wasn’t running more than 10k.

When I was training for my half, I lifted, but didn’t increase weights.
When docs said no running, I hit big kid plates on squat and bench, and 215 on deadlift.

I would be happy if I could find a bit of consistency and plan with both.

Yeah, not that mfp, strava, or treadmills are much better.

I have understood that 100cals/mile is a rule of thumb. But I think that assumes quicker miles also. But I figure even 100cals/10 minutes is fairly reasonable for us slow pokes. It’s not like I’m working less hard in that time than a person who has 10min/mile or faster pace.

But, truly depending on the persons size, 1000 cals in an hour is not out of the question. But in my completely amateur opinion- they would have to be bigger than me and probably keeping 15 min miles or faster.

@amyinthetardis1231 oh wow! I forgot you were pregnant! congratulations and welcome back!!
LOL on the rows - a bunch of us were griping recently about them.

I've *almost* hit failure on my BP....kinda sad at 60 pounds! I so wish I had kept record of what I was lifting "in my prime" but I apparently never synced the SL app and I can't find record of it anywhere even on MFP so I can't base my progress on my former self.

hanlonsk wrote: »

Yeah, not that mfp, strava, or treadmills are much better.

I have understood that 100cals/mile is a rule of thumb. But I think that assumes quicker miles also. But I figure even 100cals/10 minutes is fairly reasonable for us slow pokes. It’s not like I’m working less hard in that time than a person who has 10min/mile or faster pace.

But, truly depending on the persons size, 1000 cals in an hour is not out of the question. But in my completely amateur opinion- they would have to be bigger than me and probably keeping 15 min miles or faster.

100 kcal/mile sounds more like running than walking. although I burn around 80 kcal/mile when running.

Yesterday

Squat - 5x5 @ 80
OHP - 5x5 @ 40
DL 1x5 @ 85

Getting there!!!

I don't remember if I posted my last workout last week, but here's today's:

Squats 5x5 @ 70
BP 5x5 @ 50 (no fractional plates, so I'll try out two sessions at the same weight before bumping up 5 lbs)
Seated rows 3x10 @55