Daily check in - NoVEmbeR give up!
canadianlbs
Posts: 5,199 Member
well, i tried ![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
nobody else made one yet, so . . . .
me, i took november 1st off. went back to bed at 10 am today for a 'short' nap and found myself sleeping until 3pm. i took it as a sign the groke doesn't want me to go lifting today, so i didn't.
nobody else made one yet, so . . . .me, i took november 1st off. went back to bed at 10 am today for a 'short' nap and found myself sleeping until 3pm. i took it as a sign the groke doesn't want me to go lifting today, so i didn't.
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i skipped nov 1st s well and probably it was a good thing BUT i always get so nervous i am going to give up when i take a day off. i have a run planned with a friend today which i need and then plan to go to the gym later to lift. i think rest days are critical but it is so so easy for me to lose steam.0
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Am experiencing the hungries as per usual for day after deadlifts!! aargh I want to eat all the things!!0
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Hi Everyone!
I'm having a hard time believing it's November already. How? When? Huh?
So, this week has inadvertently been a rest week. It wasn't on purpose, but between a brutal workout on Tuesday, school stuff, and some scheduling issues, here we are. I think it'll end up being a good thing, but I'm annoyed because it just happened, rather than being intentional.
I'm rock climbing tomorrow, then back to 5x5 on Tuesday.
Hope you all had a great Halloween!
xo,
C.
PS - @ Canadian -- I love the thread title! Well done!
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Am experiencing the hungries as per usual for day after deadlifts!! aargh I want to eat all the things!!
lol! not surprised after your last deadlift stats. i saw your 'walk around and flex in the mirror' thing on the last thread and loved it too.
@crabada, that new pic you have up is gorgeous
workout a:
squats: bodyweight warmup, 2x5@45, 1x5@65, 5x5@80. good enough for me; 5lb up from last time when i did extra volume, and form felt pretty good. throughout the rest of my workout, i kept dropping down atg during my rests and kind of practiced 'finding' my glutes and lower core while down in the hole and recruiting them to start the bounce to come up. i share that thing with crabada that once i pass parallel it's like those muscles just disappear from my sensory feedback radar, so trying this without the bar on my back really let me catch myself in the act of not using them. gonna work on reversing all that.
ohp: hah. sheesh, ohp. 4x5@45, 1x3@50, 1x4@50, 5x5@50. i did FOUR SETS at 45lb intending to call them my working weight, but the fourth set felt pretty good so i went up to 50 for the last set. intending to call that my last set. except i didn't get all 5, so i rested and tried it again. and again. and then finally, by the time i got 5x5 at 50 it felt like i'd figured something out with the form, so in the end i just went ahead and another four sets. so 5x5 at 50 lb on overhead press, and it took me 6 sets just to get to where i could do those 5 complete sets. though i say it myself, my form was pretty good the whole time. LONG rests in between though.
deadlift: lots of warmup reps at lower weights. lots. i have been letting my upper back round a little, and i've lost that concept of the true hip hinge where you lean back on your heels just setting up, and let your hamstrings take the full stretch. so i was trying to get all that back. i did sets at 80, then at 100, and things started to come together . . . and then something happened in my left knee that felt like really bad news, but could have just been one of those tendon twangs that you get. so i put the weights back and went and walked round the park and it seemed okay, so i came back and kept going even more cautiously. in the end i did 8x1@135 . . . so still out in front of my bodyweight by 4lbs ;-)0 -
Originally posted in Oct. thread:Went back and did the four remaining sets of bench press at 56lb! PT spotting me was not impressed and said it wasn't really worth doing
I'm sorry. What?!
Unless I'm reading this wrong, I think it's time to ditch this particular PT.mrmrsvoelkel wrote: »Good Morning, you all are rockin' as always. I hope you all are having a great Halloween!
I'm a Spartan Racer!
Deadlift 1x5 @50lbs, these I'm iffy about my form. I need to look up more info. I mean I keep my back straight and lift with my legs, but I just feel something is off. More research is needed.
Super cute costume. I hope your race went well!
Something that has helped a TON with my deadlift form -- or at least making me feel more comfortable with this lift -- is to think of it as a PUSH instead of a PULL. Really push through your legs, through your heels, into the floor, rather than pulling with your back.
My trainer friend literally yells "PUSH" when I do these -- which is awesome, but also a little embarrassing. He's loud. And when he's not there, I yell it to myself in my head.Deadlift 1x5 @ 176lbs - BOOYAH!!
Deads take so much out of me but god damn I love them!! My fav lift of all time!
JUST YES. Me too!
Awesome job!canadianlbs wrote: »@crabada, that new pic you have up is gorgeous
Thank you! That's really nice of you to say.
And good idea on trying to find the glutes and hammies without the bar. I'm stealing yet another of your ideas!
And DAMN on those OHP. You did about a million of them. I'm impressed. Same with your DLs. Good for you for taking care of your knee -- and awesome on the weights.
xo,
C.0 -
. . . and this guy in the gym (yet again). different guy, but just ggngngghhhyyngh. i've seen him in there, think i worked in with him once doing squats. so this time he walks past me while i'm doing deadlifts, says 'just your warmup weight, huh?' and he was being flippant at me, but actually, buddy . . . yes. it was 115, and i had intentions of going further so long as nothing else made a loud noise at me.
but i took it all seriously. said 'well, maybe. i'm just going carefully here, watching to see how it goes with one knee before i go up.' oh ah he says, clearly not listening. 'well it's great to see you pushing yourself.' i mean what? didn't i just say i wasn't pushing myself? what does that mean? that i'm so feeble it's astonishing that i haven't given up yet? that 115lbs as a warmup is worrying enough that it needs to be rephrased as 'pushing' just to calm your heart down?
so i tried again and said patiently 'well, no. i'm not pushing at all. right now i'm just camping out here to try and clean up my form; i've gotten sloppy lately and i want it back.' oh sure sure, he says, and then some more about 'well, it's good to see you're still in here trying.' I MEAN WHAT? i am not 'trying', dipshit. i'm LIFTING. watch this.
he's probably the reason why i did 8 reps at 135 this morning.
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hahaha @canadianlbs what a douche bag!! Seriously - could he BE any more condescending!!! That my friends is why I lift at home! And managed to eek out 5 chin-ups yesterday woop woop! didn't even know I could do them but HOT DAMN I can!! woohoo! and yep, I flex inbetween sets - honestly I've become so into myself since I started lifting, its embarrassing how many times my hubby has caught me flexing something or trying to find my abs if the light is right lol0
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and yep, I flex inbetween sets - honestly I've become so into myself since I started lifting, its embarrassing how many times my hubby has caught me flexing something or trying to find my abs if the light is right lol
With those guns i would flex all the time too!! My hubby catches me flexing as well. HEHE But yours are way better!canadianlbs wrote: »@crabada, that new pic you have up is gorgeous
I agree!
Early morning workout for me since i have a busy next 2 days and didn't want to mess up my week to much. Need pre-workout if i do that again.
Or could be my monthly or maybe since i haven't been eating AS much as i could. Ehh whatever today sucked.
Squat 5@75, 95,110,130 went for 150 and it just didn't feel right so i re-racked it after 3 and got my head back into it and got 2 more, rest for 2 mins and got 4 more.
Bench 5@45,55,65,75.... 90 and FAILED not even one.. Friday i got 2 and 1.. today nothing.. ugh. so finished with 5@85, 75
Row 5@50, 65, 75, 90 didn't even try for the 105 cuz the 90 was heavy so finish with another set at 90.
15lb each side lunges 3x10
decline situp 2x10
hyper extension 25lbs 3x12
band hip thingies. 2x20 left side and 2x15 right side. left is weaker so working/concentrating on that side more.
Later in the day i did 2x5 banded pull ups and 2x20 feet/shoulder elevated hip thrust.
Also did a workout with my daughter, 7 min workout app.. offda, cardio stuff.. i was huffing and puffing when that was over.0 -
And managed to eek out 5 chin-ups yesterday woop woop! didn't even know I could do them but HOT DAMN I can!!
just your warmup set, right
that's amazing. i skipped most of my pullup stuff today, what with the ohp madness and the mega-deadlift volume and all. and you know what, if i looked like that avatar pic you have up i'd probs be flexing a whole lot as well.
*coughcough* well, i do anyway. but usually just in the privacy of my own room.
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Ok good day(my 3rd) with more weight and better form:
11/2
Sq 1x5@45, 1x5@65, 3x5@ 85, 2x5@95,
Op 1x5@45, 1x5@55, 1x4@55, 2x5@50
DL 1x5@45, 1x5@95, 4x5@115
Sunday nights seem to be the bomb for no one else on the weights I use! Yippeee
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Hey y'all - I am back to it again.
Have been doing for two weeks properly and nice to see my deadlifts havent suffered but everything else seems to be suffering.
Got access to two gyms - one home and one work, so have no excuse which is nice as if I am busy at work I know I can get home and go and vice versa!
Also have some pain in my groin - can anyone offer any advice to help, as dont really want to stop doing squats. Have remained at the same weight for the last three workouts to make sure that my form is correct and to try and avoid any further strain on it.
Hoping to make this a good November and good habits in ready for Christmas.
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I skipped posting the last few workouts but still did them. But today was Workout A so:
Squats 1x10@45, 1x5@70, 5x5@100
Bench 1x10@45, 1x5@70, 5x5@ 95 -- but these are getting harder.
Barbell Rows - 1x10@45, 1x8@65, 4x5@90, 1x4@90 -- I kind of whiffed the very last rep, so will repeat 90 lbs. next time. I want to make sure I'm not just muscling these up and the form is very very hard for me to get just right.
Happy to have broken 100 lbs on squats. Looking forward to getting past the 100 mark on benches too. Still loving lifting.
Afterward I ran a fast mile on the treadmill just to burn a few more calories and then called it quits.0 -
hahaha @canadianlbs what a douche bag!! Seriously - could he BE any more condescending!!!
yeah, it was a real typical left-handed putdown. take something you're doing and simply fail to acknowledge it in any way as a genuine accomplishment. just recalibrate it and reclassify it as 'trying'. in other words: not achieving a thing in real terms, but we'll give you an a for your effort at least.
i had this little old chinese guy ask me a similar question once when we were both leaving at hte same time. i guess he'd seen me at the other rec centre i used to go to during the summer, and he just asked me what i was 'up to by now', on the deadlift. so i told him. it was also 115, as it happens, but it was my max weight at that point. and see, he didn't try to sell it up or sell it down; he just said 'that's pretty good - for someone your size.' i didn't mind that, because a) it was true, and b) it was honest. there was no kind of agenda in it, just one person who lifts taking a serious interest in how it's going for another person who lifts.
i kind of like the little old chinese women and men at my gym
they're always doing incredible things and just ignoring all the b.s. going on around them.
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Workout B today
Squats - I think I hurt my right hip somehow. I started my warm up with stretches and then just the bar and I couldn't even get parallel. I did some more stretches and did 1x10 @ 45 and then 1x5 @ 70, 1x5 @ 85 and 1x3 @ 95. Then I STOPPED. I was really worried about hurting myself
OHP - 1x10 @ 45lbs, 5x5 @ 50lbs
DL - This one I rocked! 1x5 @ 95lbs, 1x5 @ 115lbs, 1x3 @ 130lbs, 1x2 @ 130lbs.0 -
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Whizzlers, do squats hurt you only when you're lifting heavy or do they hurt with just your body weight as well?0
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I am so far behind, but it isn't my fault, I have just started looking at October data at work so I am use to not starting a month until half way through it.
It is deload week and I ended up skipping yesterday's workout and just kind of fitting it in with today's.
So DL's warm up and then 95 lbs x 5, 115 lbs x 5 and 140 lbs x 8
OHP warm up and then 30lbs x 5 40 lbs x 5 and empty bar x 12 (I pretty much just got bored and figured that was enough)
I kind of mangled my usual plan for accessories because I did monday and tuesday together.
Front squat 75 lbs, assisted pull ups and incline push ups.
Tomorrow I do my monthly time trial for 5k and 100 burpees. These are my "fitness" tests that I do so when I don't lose gain weight because I ate too much food I don't feel too bad. Over this last Wendlers cycle I added almost 30lbs to my total calculated 1rm, so the 5 pounds I gained over October was put to use at least...
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StrongLifts 5x5 / Workout B
Squats -- 5x5 @ 100 lbs.
- OH HELL YES. Triple digits!
- These actually felt really awesome! I didn't even feel like I need more than the 90 second rest between sets. There was a little bit of discomfort in my arms from the weight, but nothing unmanageable. Still working on widening my grip, so this is to be expected.
- Really concentrated on pushing through my heels and think it helped to take my adductor out of the lift a bit. Will keep my head here (in the heel push), but also start trying to think about using my hammies and glutes on the press up.
- All in all, thrilled with these. Did I mention TRIPLE DIGITS?!!?
Overhead Press -- 1x5 @ 45 lbs. (yay!), 1x5 @ 20 lbs. dumbbells (gah!), 3x5 @ 50 (Curl vs. straight bar. Meh.)
- So glad to have done a set with the regular Oly bar, but it wasn't going to happen for the remaining sets. Way too much arch in my back. Regardless of the weight, this bar will take some getting used to simply because it's so much longer than what I've been using.
- Decided to switch the 40 lbs. barbell for the remaining sets, but then couldn't find the straight bar. Finally did, but some girl was using it and said she'd just started. Phht. (She was kinda snotty.)
- Did one set with a 20 lbs. dumbbell in each hand, but these sucked. Movement wasn't smooth at all, so...
- I switched the curled barbell for the last three sets. Grip was weird -- tried to keep my wrists as straight as possible, but just awkward to hold the curved part -- but overall the movement was much better. Kept my back straight and core engaged.
- I'll try the 45 lbs. barbell again -- hopefully get at least two sets next time, and slowly work my way up to finishing all five sets here. Will then progess in 2.5 lbs. increments.
Deadlifts -- 1x5 @ 90 lbs., 1x5 @ 135 lbs.
- These make my heart just pound pound pound! In the best way!
- I'm still concerned about form here, and I didn't feel like I was as clean as I would have liked. I missed Larry yelling "PUSH!" every rep.
- I may deload 10-20 lbs. on deads until I feel super comfortable with the push vs. pull. This is definitely a mental thing, since I can and have done these at 135 lbs. for weeks. But I really feel like this is where I'm going to get injured if it's going to happen, so better safe than sorry.
- I really do love deadlifts so, so much. They make me want to smile and jump up and down and high five everyone in site. Plus, I feel sexy afterwards.
Accessory work:
Skullcrushers - 3x12 @ 20 lbs (dumbbell)
- The first couple sets weren't too bad, but I was feeling it by the third for sure! And my form may have gotten a little wonky -- I could see and feel my forearms turning out in order to finish the press up. I'll ask Larry to watch me on these next time we're at the gym together.
- But glad to do some isolated tricep work -- I want amazing arms, and these will help.
Seems like this was my first really good workout in weeks. Feels awesome to be back on track. I think my rest week helped. Plus, I have also discovered that as much as I like the *idea* of morning workouts, I feel and perform better in the afternoons / evenings. I am going to embrace this knowledge and plan my gym visits accordingly.
Hope your days were great!
xoxo,
C.0 -
@ Whizzlers -- I'm also experiencing some groin / adductor issues. A rest week helped quite a bit, but it (it's just my left adductor) was still a little tender today. But good enough to squat, and today felt great -- I concentrated on really pushing down through my heels, using the outside of my legs a bit more, and that seemed to help a lot.
I have a wide stance with my toes pointed out, which I know can engage the adductor more than a straight foot stance. So I made some micro adjustments pulling my heels in a bit so feet weren't pointed quite as much, and I think that helped a lot too. Might just want to play with those two ideas next time.
@ Meglo -- Nice job on those triple digit squats! And you'll be there on BP in no time. (I'm jealous -- been stuck at 75/77.5 lbs. forever!)
@ Symba -- Sorry to hear about your hip. Any idea what's going on? And good for you for stopping before making it worse.
AND YES TO DEADLIFTS! Did you ***PUSH*** ?!!?
Awesome job, Ladies. Keep on kicking *kitten*!
xo,
C
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@crabada - cheers for that will have a go at changing my stand and see how that feels. Have been practice squatting without the bar in different positions, so I will try that next time and see how it feels. Will also concentrate on pushing through the heels and less on the hips xx 0
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for people like me who know something is off with their deadlifts but can't pinpoint what . . . a little way down this page you'll find mark rippetoe's 5-step recipe for 'perfect every time' deadlift form. for me, i think 3 and 4 are the points i'd been forgetting about.
http://www.powerliftingtowin.com/powerlifting-technique-how-to-deadlift/
the page also has a lot of stuff on sumo deadlifting, but i can't speak much to that.0 -
Ty canadianlbs! Crabada's share about using 'push' really helped me this week but I can tell something is still a bit off. Will check this out.0
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I haven't checked in in a while, but today's workout was pretty good.
I'm still working past a shoulder problem, but it is getting better. Turns out narrowing my grip on OHP helped A LOT and nearly fixed it.
Squats: 160 5x5, form was great today too, felt the difference as I got more upright (which I've been working on).
Bench: 123 5x5, narrowed my grip slightly, felt better there too.
Rows: 118 5x5 This bothers my shoulder still, but a deload seems to be working. I'm stiff after that and my neck hurts, but it will be better by tomorrow probably.
My two older boys have started lifting. Each of them has lost 2 inches off their waist, after about six weeks. They are both being pretty consistent too and making faster strength gains than their friends who lift at school on the machines, since the school feels free weights are too dangerous.0 -
Morning all!
Dumb food day yesterday and it totally showed in my lifts aargh!
Squats 5x5 @ 150lbs
Bench 5x5 @ 77lbs
Row 5x5 @ 85lbs
Need to eat more carbs this week - am lacking in calories in general!0 -
Hi everyone, good to see you all. I lifted for the first time in November this morning after some days away from home and a bit of over-doing it at the end of last month.
Squats 5x7 90lb
OHP 5x7 40.5lb will go (back) up next time
DL 5x 123lb
Think I've finally got my deadlift form sorted. Want to go back up next time. OHPs? I can't put it off any longer, need to go up next time.
Squats are the big thing - I'm definitely not going low enough. Me and a PT set up a "box" of two step steps and a plate. Depth is going to be my focus this month. I might even de-load to 80lb or something (although lovely PT said just practice with the box and it'll come).0 -
Glad to see you ladies kicking butt!
I'm repeating last weeks weights because my lower back and hips have been giving me trouble. I did a little abs circuit on Sunday and I think that aggravated it. I've been massage rolling and stretching a lot now.
Monday
Squats: warm up + 5@60,80,95,110,125
Bench: 5@45,45,50,55,65 (really focusing on form with these since I've been catching myself flaring my elbows from time to time)
Rows: warm up + 5@45,50,55,65,75
Wednesday
Squats: warm up + 5@70,80,95,95
OHP: 5@45,45,50,55 (I couldn't get the 60lbs up without turning it to a push press, so I decided to stick with 55 and work on form) + 6@45
DL: 5@95,100,120,135
I decided to try squatting bare foot again, since I lift at home, and it really helped me to refocus on my form. It's a lot easier to tell that I'm pushing through my heels, but also the rest of my foot is planted on the ground.
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Wasn't really feeling it today but sure glad I pushed through it!
Squat 5@75,95,110,130,150 and another 150 for fun.
Bench. Ugh 5@45,55,65,75 2 sets of 1 at 90. Couldn't do it. Finished with 2&1@80.
Row 5@50,65,75,90,105,105 and 8@90 for more fun.
Lunge 15lbs each side 3x10
Feet elevated glute bridge 3x10
Banded pull-ups 4x5
Banded Hip abductor 2x15 left 2x10 right
Hyper extension 35x3x10
Planks 1 min, 40 second, 45 seconds
And a few scissor crunches.0 -
Was planning to lift again today but my legs are just fried. Is it too much to be doing super high HIIT 2 x per week and some very easy running/biking/rowiing 30 min to warm up before lifting? The HIIT I am doing is really intense as it is a 10 session ski conditioning class and has lots of lunges, squats, wall sits, etc. I am also wondering if it might be the 5:2 I just started. I am not exercising on my super low calorie days but I did really notice the muscle fatigue the first day after. I am only in my second week of 5x5.
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for what my mileage is worth . . . . the warmup part sounds okay. i quite often do a 15 mile ride (well, i used to this summer, but i've been getting sloppy) and stop at the gym right before i get home to do lifting as well. i never rode especially hard, but it would add up to more than an hour altogether for the round trip. still, that always seemed to go okay for me.
what i can't do is get up the day after a stronglifts session, and ride it like i stole it. i can still do the same long ride, but the exposive/sprint kind of chops just aren't there. sl sucks up a lot of muscle glycogen and from the reading i've done it takes up to 2 days to replenish it. i was doing sprints and micro-sprints myself before i started heavy lifting, and since i started doing sl every second day this summer, the sprinting just hasn't happened for me. i never get a day anymore where i have the resources for it.
something that might help a bit though: make sure you eat within a few hours at the most, after doing sl. mark rippetoe recommended carbs over protein on lifting days, and protein on the rest days, for anyone trying to gain strength while in a deficit. and i did see studies saying that eating soon after an intense session does give a big hit of the glycogen back. to me like a bowl of cornflakes with milk feels like a pretty good thing when i get home from the gym, compared with the times i do a protein/yogurt/fruit shake instead. but i haven't been very scientific about proving whether that's fact, or just how it feels.0 -
okay . . . so i didn't lift. i actually think that At My Age, two days of rest between sessions might be better. no reference to anyone else of my age, but r.a. and all that and like that stuff as well.
anyway, that's not the reason of course. i didn't lift because i spent the first half of the day NOT buying a bike, then the first part of the second half of the day buying a bike . . . and then the first bit of the second part of the second half of the day taking my other bike to the mechanics to get its winter rebuild. and then i sat around and just breathed for a bit . . . and then i went out and rode my new bike. basically, i set out at 5:20 and i took it down to a technical-clothing outlet 5 or 6 miles from here, and bought a full-bore rain suit before they closed at 6. which i changed into at the side of six lanes of traffic, and then i rode home.
i'm pretty happy. i'll lift tomorrow.0
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