Today I started a new program! It went pretty well for what I was given today!
warm up sets: 45lb x5, 65lb x5, 85lb x5- then did 105lb 5×5
warm up sets: 45lb x5, 65lb x5, 85lb x5- then did 95lb 5×5
warm ups sets: 135lb x5- then did 155lb x5
I wanted to get at least 115 on the squat, but I squatted yesterday and my legs were really sore. I could have gone up a little on the bench but I didn’t have a spotter and didn’t want to risk not getting the weight off me if I failed an attempt. Deadlifting was awful! I was hoping to get at least 185. The Y only has hexagon plates which makes a great set up nearly impossible (see picture) and they don’t have chalk which makes it really hard to grip the bar! I’ve been having a hard time lately trying to find a gym I “fit” in. My body doesn’t like me crossfitting and I really LOVE powerlifting but can’t find a great gym. Maybe I just to start my own garage gym. This brings up another point……motivation. I have been so unmotivated lately and I think its partly from the gym environment, but also from another important point. My husband is enlisting in the Air Force. That’s right folks, you heard it here first…….that is of course unless I’ve already told you! I just have alot on my mind right now and Its so hard to focus. I need to work on that!
After the Y we went out to the white water center and I hiked for 3 miles! Boy was it hot out there today!
Well, I didn’t get around to doing squats on Saturday so I did them today instead.
Squat: 55lb x5, 70lb x5, 80lb x5
Reverse Lunges: 45lb barbell 3×12
Good Mornings: 45lb barbell 3×10
Seated Leg extensions: 25lb 3×10
Narrow Stance Leg Press: 3×10
Tomorrow I am supposed to start a new cycle of 5/3/1. At this time I am re-evaluating the template. I feel like I am getting a little burned out on the 5/3/1 and not progressing like a should. I know people hit lulls and you shouldn’t give up on something, But I truly feel like its time to move on to something else. Tomorrow I am going to start Bill Starr’s 5×5 template. Its a little higher volume which I think will work for me. Only one way to find out!
Tonight I was supposed to deload squat but decided to do the SOF WODs workout instead. It was pretty good and Im glad I did it! Ill squat tomorrow!
7 ring dips
15 med ball cleans 20lb
15 slam balls 20lb
7 diamond push ups
The hardest part of the workout was just trying not to get my breathing out of control. I forgot my inhaler at home and could feel myself starting to get tight. All was well though!
After the workout we did partner sit ups with the med ball over head then pass it to partner. 3×10
After that we did a mash of excercises, most were about 30 seconds with about 15 seconds rest. Exercise examples: flutter kicks, various push ups (wide grip, tricep, etc.), bear crawls, crab walk, various ab work (knees to chest, dolphin kicks, etc.)
whew Im tired after all that!!
Bench day is my favorite!
Bench: 50lb x5, 65lb x5, 75lb x5
Bench: 5×10 @ 45lb
Ring dips: 5×5
Ring rows (pictured) 3×10
Bicep curls 3×10 @ 12lb
Lateral raises 3×10 @ 8lb
Today was my deload deadlift day:
90lb x5, 115lb x5, 140lb x5
Before and after my deadlifts I did a 1 mile jog with a 20lb weight vest on (2 miles total). Fun stuff!!
Today I took a rest day! Tomorrow I shall deload deadlift!!
Dont forget you can vote everyday!!
ahhh, Deload week! Im always pretty excited to start deload week because I have usually gone through a beating the weeks before. I went to the YMCA early afternoon to get in my deload lift then went to SOF WODs tonight to get my conditioning on. I saw the workout had rope climbs and I was in! I LOVE rope climbs. My husband calls me circus freak!
Military press 3×10 @ 45lbs
Pull ups 3×10
Lateral raises 3×10 @ 10lb dumbbells
15ft rope climb
8 27in box jumps