What is your workout today? page 264

[BR1986FB]

BR, glad to see you found something that works! How long have you been doing it for? You do an AWFUL lot of assistance exercises... Or maybe it just looks that way... How long does it take you in the gym? Did you find any change in your body composition? Do you feel stronger?

Haven't really been doing it long enough to notice significant changes. I just finished my second week of my second cycle, so 6 weeks total. Prior to this I did SL5x5 but squatting 3x's a week was brutal on these old bones.

It seems like a lot of assistance but when I superset & tri-set assistance exercises it actually goes pretty fast. I'm in and out of my garage in under 40 minutes.

I know I'm stronger because I keep hitting PR's every workout. A decent rule of thumb is to get 10-12 reps on your last set of 5 (week 1), 7-9 reps on your last set of 3 (week two) and anything in the 6+ range for the set of 1 rep (week 3) should ensure moving up regularly.

I can see squats being the first exercise I have to deload. I'll probably get up into the 400+lb range for reps before deloading. Deadlifts are going like gangbusters and I don't see a deload in those, OHP or BP, for awhile. I had to scale back BP quite a bit initially due to left front delt issue but once I started doing shoulder dislocations it cleared things up.

[Leida]

BR, I too felt the strain of the heavy squats in 5x5 format. BRUTAL! I like Madcow because only the last set is max weight

Leida - congrats on your BP PR! Strong girl! Do you ever do weighted push-ups?

Oh, thank you!

I never did. They are just too awkward for a clumsy gal like me. I did 100 push-ups program for a while, and, once, in a fit of delirium I tried Tabata push-ups (the longest 10 sec of my life!) now I just throw in push-ups during my stretch/dance/yoga thiggie. I try to do tricep push ups now, hard buggers. Weighted negatives though helped me on chin-ups and pull-ups, *highly* recommended!

[TigerLily]

One hour barre3.

Nauseous and I didn't even have the strength to open the door to get out of the place.

[Nick the Destroyer]

AM: Ellyptical 30:30 Intervals (elevation 10, Resistance 6) 15:00

PM: Three Rounds (Wanted to do 5, but it was like 105 in my garage, so got cut down)
Reverse Grip Pushups off Powerstands x 10
Alternating 3 Pt. Supine Bridge x 10 each leg
Dumbell Rows x 10 each side
Double Kettlebell Clean and Press x 10
Burpees x 10

10:16

[primal_jessjane]

Nick, you're brutal, I'll say it again... ;-) Does your wife workout?

BR, thanks for the heads-up... I wasn't really feeling strong in the gym today, now I feel I should have at least gotten up to 10 reps on my last squat set! What are you overall goals with Wendler? Just get stronger on those lifts? Do you wear a belt?

[Alex Good]

Deadlifts, clean and jerks and hiking. Also some barefoot walking earlier.

[Leida]

Finally got my swim in yesterday, on the very last day before the pool's closure! Fins fit great!

Today's plan is walking, stretch and KB's if I feel good and rested by the time I can get out of the office. If I feel tired, I will do it on Saturday.

[scotchncoffee]

Struggled. EDIT: It's hard to do two workouts fasted. (yesterday)

Midday: Vinyasa Yoga (50 min.) with 10 sec Side-arm balance tacked on to each vinyasa.

PM:
Dumbbell bench: 1x10@80, 2x9@85, 2x8@90 + 4x25 Kettlebell Swings
Alternating normal/wide grip pushups on rollers 3x20 + 4x25 Kettlebell rows
Divebombers 3x20 + weighted side arm balance pushups (2x20@25, 1x20@35)

[Glockin Grok]

Squats 3 Sets of 10 reps @ 225, 275, 315
Bench 3 sets of 10 reps @ 185, 205, 225
Australian Pullups 3 sets of 10 reps
Incline sit ups 3 sets of 10 at -20 degrees
Six 40yard sprints to finish off any glycogen left in me.

Cheers

[BR1986FB]

BR, thanks for the heads-up... I wasn't really feeling strong in the gym today, now I feel I should have at least gotten up to 10 reps on my last squat set! What are you overall goals with Wendler? Just get stronger on those lifts? Do you wear a belt?

To get my squat & deadlift back up over 600 lbs and standing OHP over 225. My overall goal is to just retain as much lean body mass while shedding fat. I started at 289 lbs and a size 48 jean. I'm currently at about 217 lbs in a size 31.

I only wear a belt on my last set of heavy squats. Don't use it on deadlifts.