Ups And Downs

Warm up:
RDL: Bar x10
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DEADS:
135lb x10
155lb x3  (belt)
185lb x3 
[205lb x3] 2x  (grip started giving out)
205lb x1
185lb x3 
135lb x10 
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GOOD MORNINGS:
Bar x10
65lb x10 
75lb x8
85lb x6
95lb x3 
85lb x6
75lb x8
65lb x10
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GLUTE BRIDGE:
B.W. x10, left leg x10, right leg x10
H.K.R.:
Left x10, center x10, right x10
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Dark horse military style leg workout:
One round  (about 5 minutes)
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Disappointed that I STILL can't make a 5x5 on the 205lb.  But I'm resigned to the fact that I'll just have to keep chipping away at it. My accessory work has been lacking, so my goal is to now add more of that stuff in. It may mean squeezing in a couple of more days per week, but it has to be done. I had seen a leg workout put to the music of Katy Perry before and I tried it, but it was way too "dancy". I'm definitely NOT a dancer.  But then I found this one that I like much, much better. If I can get my phone to cooperate,  I'll link the video. It was killer, and I'm keeping it in my repertoire!  

Moving On

SEATED OVERHEAD PRESS:
Bar x10
55lb x3
65lb x3
[70lb x5] 5x 
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FRONT RAISE/PULL:
(Using plates)
5lb x15 b
10lb x8
12.5lb x5 (left hand was weak and couldn't hold the plates level)
RENEGADE ROW/COMMANDO P.U.:
10lb x10 / x10
15lb x8 / x10
25lb x5 / x10
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BAND FACE PULLS:
50lb x20
40lb x25
10lb x30
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Tonight was good. I kept the weight at 70lb because last week I couldn't complete the entire 5x5. So with that done, I can move onto 75lb with the next session. 

There Once Was A Girl With A Bucket

Jumping jacks x65
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FRONT SQUATS:
Bar x10
BACK SQUATS:
Bar x10
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BUCKET SQUATS:
(5 gallon bucket)
65lb x10 
85lb x5
105lb x5 
125lb x5
[145lb x5] 5x 
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Glute bridge x10
Single leg gluten bridge x10 ea leg
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It was at this point that a vicious, blood thirsty pitbull came downstairs and attacked me and my daughter with sloppy kisses. It was a horrific attack. I'm not sure how we made it out alive. 
Seriously though, he totally interrupted our entire core session! The plan is to pick it up tomorrow night after she gets home from her visit with her dad.  
I thought I'd use tonight to do some heavyish box squats to help strenghen me a bit. I don't have a box bench, but I do have a five gallon pail of paint that worked out pretty damn well. I'm happy that I made the 145lb and I feel good so far; no real cramping or muscle spasms. I'm chalking tonight up as a win. I don't do that too often. 

My fancy - pants equipment

In My Own Way

BAR:
Wide/mid/narrow x10 ea.
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55lb 4/1 x10
80lb x10
95lb x3 
105lb x3 
[115lb x2] 5x 
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BAND PULL DOWNS / FACE PULLS:
50lb total (40lb & 10lb band) x20 ea.
40lb band x25 ea.
10lb band x30 ea.
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BENT ROWS (wide):
15lb x15 ea. Side
25lb x10
30lb x5
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I'm still very disappointed in the bench totals, but it is what it is. So i'm keeping the weight at 115 until I can get a full 5x5. It will happen, eventually.  Aside from that, I seem to have had a problem tonight keeping my fingers out of the weights. I pinched 2 fingers between the 45lb dumb bells and I pinched the side of my thumb in between the 35lb & 45lb plates. Like I've said before...I have the grace of a baby girafffe.

A Monday Pick Me Up

SUMO DEADS:
115lb x10
135lb x10
155lb x3
185lb x3
205lb FAIL
CONVENTIONAL:
[205lb x3] 2x 
205lb x1
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DB SINGLE LEG RDL:
25lb x12 ea leg
30lb x8 ea leg
50lb x4 ea leg
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I had planned on doing a series of flute bridges, but the cramping in my back wouldn't even let me do those. I felt good doing the deadlifts even though I'm confused as to why I missed the 205 on the sumo but not the conventional. I'm telling you, this SI joint of mine is both literally and figuratively a pain. I can't figur it out. There are times when heavy weight will aggravate it, yet other times, high reps will screw it up.  It makes it difficult to train because on lower body, I never know what I'm going to be able to do. Oh well, play it by ear, as usual. At least Monday wasn't a total loss.

NEW PR

50lb DB shrugs x50 
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SEATED O.H. PRESS:
Bar x10
55lb x3
65lb x3 
70lb x4
[70lb x5] 2x 
[70lb x3] 2x 
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PLATE PRESS/PULLOVER
25lb x20
35lb x10
[45lb x5] 2x 
35lb x10
25lb x20
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[50lb BAND Face Pulls x20 / H.K.R x10] 3x 
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Frank is still way to sick to train. I don't know what this bug is that's running through us, but it sucks. I'm still struggling with a hacking cough, but I managed to hit a new PR for seated O.H. press. It's not stellar, but it makes me proud to know that it's all upper body/back, no legs at all. Seeing progress is always a motivating factor and it does tend to add a few more endorphins to your brain. 
Anyhow, now time to rest, watch some science shows with Em and take care of my poor man. 

The Tank Is Empty

SQUATS:
Bar x10 paused
Bar x10 wide
x10 mid
x10 narrow
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65lb x10
85lb x3
[95lb x3] 4x 
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And that's all I had. I hate squats, but I was hoping to do more. The pounding in my head and utter exhaustion said otherwise. Oh well. Like I said before, at this point, it's simply a matter of me moving 3 days a week. The enjoyment basically isn't there but I know I have to keep going.