5's log -- becoming a fatty and getting stronger

[5inthehall]

Howdy. My name is Amy, I'm 43, 5'9" and 135 lbs. I've been lifting since July 2010. Started with the empty bar and the StrongLifts program. Since then, I've messed around with other programs and dealt with various injuries. Current PRs:
DL -- 245
SQ -- 155
BP -- 110
OHP -- 75
Most of my injuries have been squat-related, resulting in long periods of no squatting at all, which is the main reason my squat sucks. The other reason is that I'm too skinny. I've tried off and on to put on some pounds over the past 18 months, and it's a real mind fuck (outside of powerlifters, everybody looks at me like I'm a nutcase when I say I want to gain weight), but I'm committed to getting to 140 by the end of January. No injuries at the moment, but I try to baby my finicky lower back.

Currently doing a 7-week program developed by a friend from my gym. It's kind of an aggressive version of 5/3/1. I started week 4 today, and I'll be testing maxes at the end.

Today was SQUAT DAY.

Squats:
45 x 5
70 x 4
95 x 3
115 x 2
135 x 1
150 x 1 (97% of training max)
115 x 7 (75% of TM)
125 x 5 (80% of TM)
135 x 3 (85% of TM)

Bulgarian split squats:
25 (two 12.5 lb. DBs) x 8, 8, 8 per side

Pull-ups: 6, 6, 4

RDLs: 140 x 8, 8, 8
hook grip

HFLRs (hanging fucking leg raises) (also known as Toes To Fucking Bar): 10, 10, 10

Everything felt pretty good, but a week of having company and the kids being out of school and traveling and eating crap and sleeping poorly made the session more challenging than I wanted it to be.

Happy New Year y'all.

[Kyle Schuant]

Good luck. I found half a dozen eggs scrambled is a good breakfast. Pretty easy to eat, too. I can have those and the weetbix or whatever, too.

What sorts of injuries have you had?

[Les Hahn]

Welcome!

What does your program look like?

If you need help getting beefcaked let me know. :-)

Happy New Year!

[Browndog]

Howdy 5...

The password is Bacon Socks.

Yeah, I'm here too.

[bob g]

Welcome back, Amy.

[Alex Kennedy]

Sweet! Look how popular you are.

[5inthehall]

Thanks for the welcome, guys.

@ Kyle: Oh, let's see . . . I hosed my shoulder for a few months by squatting with the bar too low on my back, screwed up my hip for a while, fucked an adductor, and -- most recently -- strained my L4, L5 and sacrum. But I'm mostly good right now.

@ Callador: It's four days a week, one major lift a day, a heavy double or single followed by some volume sets at shifting rep ranges and percentages of 1RM. Plus accessory work. So far, so good.

@ Browndog: You too, huh? Hiya.

@ bob: Thanks!

@ alex: I'd rather be strong.

[5inthehall]

Despite poor sleep and a wee hangover, today was a good BENCH PRESS DAY.

Bench press:
45 x 5
60 x 3
75 x 2
95 x 1
105 x 1 (95% of TM)
82.5 x 7 (75% of TM)
88 x 5 (80% of TM)
93.5 x 3 (85% of TM)
Single at 105 was easier than I expected. Guy spotting me said, "That's it? You're quitting now?" Prolly should have tried for another.

Incline bench:
45 x 8
47 x 8
50 x 8
55 x 8
60 x 5 -- failed 6th rep
Fourth time doing these and they finally clicked. I realized it isn't the same as flat bench sitting up a little; it's a different animal. Widening my grip some more (my flat bench grip is very narrow) helped a lot.

Bent-over barbell rows (BBR):
65 x 5
80 x 3
95 x 6, 6, 6

Inverted rows: 8, 8, 7

Lying triceps extensions (LTE's):
EZ curl bar + 30 (total 46) x 8, 7, 7

Waiter's walks:
45 lb. DB x 50 yds (?) x 1 trip per arm
50 lb. DB x 25 yds. (?) x 3 trips per arm

I feel really good about 2013.

[Gwyn Brookes]

Hi 5! I like your blog. Glad you're posting your log here.

[Les Hahn]

I am actually doing a similar sort of program ( 1 major lift per day, 4x per week lifting, dropsets afterwards). I hope it works well for you.