Rebuilding one day at a time

[PVSampson]

So do I,LOL.

It will happen.You seem to be committed and have a good routine that,in six months,will see you posting some very good numbers.Stick to your plan,don't rush it,and you'll make excellent progress.

[piperdown]

So do I,LOL.

It will happen.You seem to be committed and have a good routine that,in six months,will see you posting some very good numbers.Stick to your plan,don't rush it,and you'll make excellent progress.

Thanks for the encouragement!

Lifting has been sometime I've always enjoyed. I just should have stuck with it over the years.
Definitely looking forward to comparing lifts from now and in a year to see the progress.

[piperdown]

Well, the day has come and it SUCKS! I expected to fail at some point but not on two lifts on the same day..fark, fark, fark!!! 

Monday 12/2/2013 Weight at 198 lbs
Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
125 x 5

Working sets
155 at 5x5
Squats were way off. Form went to complete shit last two sets. Knees buckling, weight shifting forward, competely unbalanced....big fail...

OHP (been doing these standing and behind the neck the last couple of weeks)

Warmup
BB x 10
65 x 10
90 x 5

Working sets
105 at 5,3,3,1,1
WTF!!! Made a mistake and did 105 again instead of 110 and I failed?!! Dammit, I did these last week with no problem and now I fail......

DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5

Working sets
180 at 2x5
At least I got these. Only good thing about the whole damn workout!

So there you have it, a completely crappy Monday IMO. Based on the program I still with these weights for two more times, and if I fail each time, then deload by 10-15%.

Ah, well, life, lifting and eating go on...maybe Wednesday will be better.

[Bando]

In this sport, failure is a form of success.

[piperdown]

In this sport, failure is a form of success.

Thanks Bando. I mean I realize that it inevitable but.....

Reset, lift weights and work towards the goal, that's all I can do.

[Lola]

In this sport, failure is a form of success.

True True.


It happens to the best of us - you'll be back next week & probably hit a PR

[piperdown]

In this sport, failure is a form of success.

True True.


It happens to the best of us - you'll be back next week & probably hit a PR

I can hope
Seriously thinking about doing box squats for the next couple workouts with the same weight I failed at and see if that makes a difference

[piperdown]

Bit of an update. Went back to the gym before leaving work yesterday. I know with SL 5x5 there isn't any assistance work which kind of bugs me a bit.
 Anyway decided to do a bit of assistance work
 Incline bench 5x5 starting at 115 first set and ending with 135 and reversed narrow grip pulldowns on the lat machine, also 5x5 starting at 100 and working up to 150, going back and forth between exercises.
 Threw in 5 sets of dips (11,10,6,9,8) and planks.
 Planks were darn hard. Haven't done them since starting SL. Could barely go 30 secs where before I had worked up to 1.5 minutes times 3.
 I wonder if some of the shakiness I'm feeling on squats is because my core has gotten weak.

[piperdown]

No workout on Friday.
Grabbed my bag and was headed over when I got a phone call about some issues with the labs. Spent the rest of the afternoon trouble shooting.
Son had his first swim meet at 6 and we didn't get home til 10. Was beat at that point.

[piperdown]

Weird...I swore I put last Wednesday workout up. Oh well.  Did miss last Friday due to work issues and then my middle sons first swim meet.

Anyway here's today.
Monday December 9th, 2013     Weight 199

I did a deload today and bounced back down to 135. Plus I decided to do box squats touch and go. We'll see if this helps. Took a video but photobucket is not cooperating at the momement. I'll see if I can get it to upload a bit later.

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5


Working sets
135 at 5x5

Odd, hips felt sore. Never had that happen before. Got all the sets.

BP

Warm up
BB x 10
135 x 10
155 x 1
185 x 1
205 x 1

Working sets
210 5x5

Bench was heavy but not too bad. I think I could have gone 5x6 for most of it. On my warm up sets I tried PL style just to get a feel for it.....and I proved myself correct.....if I want to do PL style I'm going to have to completely rebuild the way I bench. Not a big deal but it will have to wait until I'm done with the 12 weeks session I'm on.

Pendlay Rows

Heh, I was so focused on finishing up my workout I forgot to warm up... I loaded up the bar, set it on the floor and cranked out my first set. Felt good. Walked back to write it down and then,.....pow!,...remembered I didn't warm up.
Said "ah, screw it" and just kept the working sets

Working sets
125 5x5

Cliff notes:
My squats suck, BP continues to climb, Pendlay's good without a warmup.

[FLEX]

Photobucket sucks for vids.

Use youtube bro.

Just popping in to make sure you're still lifting.   

[piperdown]

Photobucket sucks for vids.

Use youtube bro.

Just popping in to make sure you're still lifting.   

Yeah, need to set up account on youtube.
Still lifting but fraction of what others are moving around...lol

[piperdown]

Wednesday 12/11/2013
Running short of time today since I lift over lunch and someone decided to schedule meeting right before lunch and soon after.
Had to drop OHP down to 3 x 5 instead of 5 x 5.

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
115 x 3

Working sets
140 at 5x5
Squats felt good today! 

OHP (had to deload...shoulder has been hurting a bit)

Warmup
BB x 10
65 x 10
75 x 3

Working sets
95 at 3 x 5


DL

Warmup
BW x 10
DB 35 x 10
DB 60 x 5
135 x 5
155 x 3

Working sets
195 at 1 x 5

Felt good about today's workout except for the time crunch.
Ordered chalk and it came yesterday so I used it for DL. Much, much better than using paper towels to dry the skin...lol

[piperdown]

So between one son having a drs appointment, a vendor lunch, market day for another son and our company Christmas party last night.....no Friday workout, but......mean's it's time for a Saturday workout!  Took me a while to get motivated but I headed down to work and hit the gym.

So today, Saturday Dec 14, 2013 its:

Workout A
Squats
BP
Rows


Squats

Warm up
BW x 10
BB x 10
115 x 5


Working sets
145 at 5x5

Got them all but I just feel like I'm not making any progress. Eh, two more weeks of SL and I'll switch it out for another workout and see if I can break through.

BP

Warm up
BB x 10
135 x 10
155 x 1
185 x 1
205 x 1

Working sets
215 5x5

Whew! Got them all. Glad I don't bench again until next Wednesday.

Pendlay Rows

Warmed up with machine rows
80 x 10
100 x 10
110 x 5
120 x 3

Working sets
130 5x5

Cliff notes:
Squats a struggle, bp good, rows good.

[piperdown]

Week 11 Monday 12/16/2013 Weight 201
 
Feels like I'm sliding on ice and going backwards. 

Squats and OHP I'm struggling with. BP, DL and Pendlays seem to be going okay.
So for today.....

Workout B
Squats
OHP
Deadlifts

Warmup
BW x 10
BB x 10
95 x 5
115 x 3

Working sets
150 at 5,5,2,2, fail

Squats....not so good. Got a bit dizzy on set 4. Shook it off, rest 5 minutes, tried set 5. Got so dizzy I had to dump the bar. Really not sure what's going on. Don't feel sick or anything.     Felt fine the rest of the workout.

OHP (stayed with 95 today and it was a struggle)

Warmup
BB x 10
65 x 10
75 x 3

Working sets
95 at 5 x 5

Noticed something odd today. If I do the presses in front, then I struggle a bit. If I do BTN, then I can get all sets and reps fairly easy. Has to be a muscle weakness somewhere...core? Front part of shoulders?

DL

Warmup

DB 40 x 10
135 x 5
155 x 3
175 x 3
185 x 1

Working sets
195 at 1 x 5 <----made a mistake and did the same weight as last time....grrr

Cliff notes:
Squats a struggle, OHP a struggle, wrong weight for DL.
Sheesh....typical Monday.