Dedgar

Thanks all. I will work on mobility for sure. Unfortunately the Y is pretty strict about wearing shoes, and those are currently the best pair I have for lifting in, after my chuck Taylor's blew out their soles. I'm looking for another good shoe to perform these workouts in, but haven't found one I like yet.

Short version of my workouts. I was doing SL 5x5 last summer up until rugby season started. Once we got into season I changed the workout with advice from my coach to decrease weight, increase volume, and keep my heart rate up between sets. Prior to changing it up, I got to: Squat - 285, Bench - 185, OHP - 125, BBR - 205, DL 365 on the Strong Lifts program. This is what I'm doing now: Workout A:Squats - 4x8 @ 260 superset with suicides on the racquetball courtsBench - 4x8 @ 155 superset with box jumps @ 12inBarbell Row - 4x8 @ 165 superset with kettlebell swings 15@35lbsFront Squats - 2x8 (or 3x8) @ 135 superset with wall balls 15@18lbs Workout B:Squats - 4x8 @ 260 superset with suicides on the racquetball courtsOverhead Press - 4x8 @ 85 superset with side to side (40 ea side)Deadlift - 1x8 @ 155, 1 x 8 @ 245, 1x8 @ 275 superset with wall balls 15 @18lbsMan Makers - 3x5 @ 25 superset with BW Curtsy Lunges (10 ea side) I had my friend that works out with me on some Saturdays get two of my squat warm up sets (185 and 225) and the first work set (260), and my last DL set (275)My squats I would like to get deeper, I think I'm just barely hitting parallel. Also I need to fix the bottom where I've got a forward lean. Deadlifts towards the end of the set my back looks a little round, but feels good. Looking forward to any suggestions and critiques. Squat Warm Up 185 Squat Warm Up 225 Squat Work Set 260 Deadlifts ThanksWB

I noticed the same thing this past rugby season. During the off season I focused on gaining strength using SL, but when the season kicked in for real I noticed my endurance and speed were pretty crappy. So I consulted with my coach, he recommended keeping the same lifts from SL, but dropping the weight and increasing the reps, then including some kind of cardio as a superset to keep HR up. This is in addition to other muscular endurance work I was doing on my off days (Bodypump class). in the end my in season workout looks like this: Monday - Bodypump at the YTuesday - Lifting day, rugbyWednesday - HIIT at the YThursday - Lifting Day, rugbyFriday - Bodypump at the Y (Sometimes with Yoga)Saturday - Lifting day, yogaSunday - rest or run a 5k My lifting days are alternating workouts:Workout A:Squats - 4x8 @ 225 superset with suicides on the racquetball courtsBench - 4x8 @ 135 superset with box jumps @ 18inBarbell Row - 4x8 @ 135 superset with kettlebell swings 15@35lbs(heaviest at the Y)Front Squats - 2x8 (or 3x8) @ 135 superset with upright rows 15@35lbs (Ketlebell) Workout B:Squats - 4x8 @ 225 superset with suicides on the racquetball courtsOverhead Press - 4x8 @ 85 superset with side to side (40 ea side)Deadlift - 1x8 @ 135, 2 x 8 @ 225 superset with wall balls 15 @15lbsFront Squats - 2x8 (or 3x8) @ 135 superset with wall balls 15 @15lbs Saturday is our match day, so I scratch Saturday's workout when we have one, and also Friday becomes a rest or yoga day. This plan has increased my overall fitness, and I don't feel like I've lost much of my overall strength, but like my coach said in season we aren't trying to get stronger, because it's too hard on the body, we're just trying to maintain strength and fitness.

The Wedge is pretty tasty, all three options are actually pretty convenient for me personally because I work downtown. I do love McNellies sweet potato fries though.

I would love to join in on this, but I live almost in Guthrie, so Norman on a work night probably won't happen (my wife already puts up with me being gone Tuesday and Thursday nights for rugby). Is there any chance of moving this to the McNellies in the city?

I'm looking for an OKC area workout buddy that is interested in starting the StrongLifts 5x5 program, preferably in the early morning, even more preferably at the downtown Y.

Just joined the forum, I'm currently from Edmond, but looking for someone that wants to do StrongLifts 5x5 at the Downtown YMCA in the mornings if anyone else is looking for a workout buddy.