Daily check in - NoVEmbeR give up!
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Workout B Completed...ish
I got a moment with a trainer after warming up and she helped show me form on the row then we talked deadlifts. She then set up a time on monday when I need to do them again and we'll go through the whole motion of the lifts. The spot was taken so we tried using a lighter fixed barbell but it's hard to get the right range of motion when it sits different on the floor. I see why that's the recommendation now, having tried a bit with the one bar and two dumbbells.
Squat - added 10 lbs cause the 5 ones were right at the rack and thanks to crabada (much appreciation for the suggestions) I changed my grip and it didn't bother me near as much. I guess I don't need to hold the bar quite as hard as I was before.
OHP - Just the bar, which felt heavy but I'd tried it before with a 20lb one at a different gym so the regular bar is a tad heavier.
Leg Press - Cause I like it. 70 lbs added. I'm close to just being able to do it with the 45 weights, which is what people seem to leave on it anyways.
Looking forward to monday and really putting the effort to the deadlift. I watched a girl do the lift today when I was on the leg press. She lifted heavy and that was awesome.0 -
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mrmrsvoelkel wrote: »Got my @$$ to the gym finally!
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It was a great gym day I feel. I might have stalled and not completed the entire workout, but I pushed myself and I feel it haha
SO GREAT! Glad you're finally back at it and had a great workout! You kicked *kitten*!
And I know what you mean about the 5 lbs increases on the bench press. I highly recommend investing in a pair of fractional plates, so you can do increases at 2.5 lbs. instead.BealeAppeal wrote: »Good morning Ladies! All your progress is inspiring! Workout 3 today and for some reason I killed it...seemed super easy, even with my increases. Could be my diligent work at eating better and trying to hit my macros.
Nice job Beale! I love it when it feels easy.
(Not very often for me! )Question about squats- what do I do if I can't get up? Sit on my *kitten* to lower the bar onto the safety bars? The safety bars are usually a few inches below the level I get when I squat in the cage. I also do squats outside of the squat rack (the sides are too high for me to go below parallel) but I think I'm going to stop doing that and use the cage exclusively or just be really conservative with what I'm doing if I'm using the squat rack.
Krok's right about dropping it back. If you can, use the cage -- and I'd also suggest you practice failing a few times. I did a few weeks ago, when I felt I was getting to heavier weights (for me), and it made me feel so much more comfortable to know what to do.Staff refused to spot me and I was too scared to do any without.
What the hell?! They refused? Why? SO LAME (of them)!
Maybe next time just do the last weight you could do comfortably and focus on strong reps, or add a few extra reps, rather than skipping altogether.DawnEmbers wrote: »...but it's hard to get the right range of motion when it sits different on the floor.
Looking forward to monday and really putting the effort to the deadlift. I watched a girl do the lift today when I was on the leg press. She lifted heavy and that was awesome.
Nice job Dawn! You can also always stack plates underneath the barbell to get the right height.0 -
And here's mine:
StrongLifts 5xt / Workout A
Squats - 5x5 @ 120 lbs.
- I wasn't sure about these since I'm still concerned about my adductor, but figured I'd just see how I felt. I was pleasantly surprised. I actually felt my adductor more in my warm-up sets than I did with the 120 lbs. working sets. Very pleased! Only 15 more pounds until I get my Big Girl Plates!
Bench Press - 5x5 @ 80 lbs.
- I freaking love bench press! These were nice and heavy, had a couple that I really had to muscle up, so thought maybe I'd fail at some point, but I didn't. I finished, and finished strong! So glad to be making progress on this lift again.
Rows - 5x5 @ 80 lbs.
- Rows aren't my fave. I never feel like I'm doing them quite right, but at Rich's suggestion, I'll concentrate on a very controlled movement next time rather than trying to get the squeeze at the top. (Still need to touch the chest on these, though, right?)
Accessories:
Abductor machine -- 1x12 @ 90, 95, 100, 105, 110 lbs.
Abductor machine -- 1x12 @ 90, 95, 100, 105, 100 lbs.
Bicep curls -- 1x12 @ 20 lbs (barbell), 2x12 @ 12.5 lbs (dumbbells)
Skull crushers -- 3x10 @ 20 lbs (barbell)
Lat pull down -- 1x12 @ 55, 60, 3x12 @ 55
Plank -- 30 seconds, 20 seconds (The break killed me. I should have just held the first one for a minute.)
Two hours later, I walked out of the gym feeling awesome.
Now eating all the chicken and eying an amazing rice krispie treat that's going to be dessert.
Hope you all have a great afternoon / evening!
xo,
C.0 -
I haven't checked in here in quite a while. Here is today's workout.
Squats, 95 lbs 5x5
Bench press, 72.5 lbs 5x5
Inverted rows using TRX bands. (No barbell rows for me due to back issues)
I also did some goblet squats and tried my hand at front squats for the first time (empty small bar only).
Leg press 3x10 @ 95 lbs.
Hip thrusters, body weight only.
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Crabada - good job!!
I started SL about three weeks ago, and I had been having problems with the OP - not quite making it to the 5 sets - I kept failing on the last 3 sets....The app recommended 40 lbs. but I would not give up on the 45 (empty Oly bar)...so today I decided to extend my rest period to 2 minutes and voila! I completed all 5 x 5! Yay!0 -
Today was Squat Day:
Back Squats, Good Mornings, Overhead Squats, Front Squats, Glute Bridges, Glute and Leg machine work, Clean & Jerk, finished with foam rolling and yoga stretches. Total workout time 2 hours 30 minutes.0 -
Question about squats- what do I do if I can't get up? Sit on my *kitten* to lower the bar onto the safety bars? The safety bars are usually a few inches below the level I get when I squat in the cage. I also do squats outside of the squat rack (the sides are too high for me to go below parallel) but I think I'm going to stop doing that and use the cage exclusively or just be really conservative with what I'm doing if I'm using the squat rack.
If you can't get up, just slowly sit down until the bar is on the safeties then get out however you want. I call my exit move the goron roll of shame because I roll into a ball and make a weird disappointed sound/grunt lol. (If you've played legend of zelda you'll know what I'm talking about xD)
GORON ROLL Of SHAME! Clearly they are all just disgruntled powerlifters. Love it.0 -
Hey all. Am giving you a double post because I didn't post on Monday.
Monday's workout: cardio warm-up then:
Squats: warmups then 5x5@125. Fine fine fine. No problems with these.
OHP: 4x5@75 lbs, then 1x4. Could. Not. Do. the last one. Also my shoulder felt like butt afterward. Will repeat or possibly deload next time.
DL: Warmups then 1x140 (really 145 because the Pentagon's fitness center apparently does not have 2.5 lb weights).
Still felt pretty good.
Wednesday: warmups then:
Squats: 5x5@130 lbs. I bet these are going to start getting much much harder in about 15 lbs or so. For now, still A-OK.
Bench: 3x5 then 2x4@105 lbs. These were hard hard hard today. Also, my right shoulder still hurt like a mother.
Rows: 4x5@95 lbs. I hate these and so used the excuse that I needed to go catch the bus to skip the last set. Will repeat this weight.
I felt like total butt today, probably because I have not been sleeping well. Also my shoulder hurts. Also I did Workout B, then ran on Tuesday, then did Workout A today. I am finding that my rest days need to actually be rest days now. Blah.
On the bright side: I discoverd today that a skirt I bought a few months ago is loose and will need to be tailored. Also, I put on an outfit today and noticed that I am a lot more hourglass-y than I was a month or two ago. My waist is smaller and so, for a wonder, are my upper arms. I felt like I looked goooodd for the first time in a while. It was nice.
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Really impressed with the lifting from last night! Crabada your progress is great.
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Lack of sleep catching up to me again (as it always does). OHP 5 was kind of meh. Head wasn't in the game. Bad days happen
57.5x2x5 (yes, 2 sets, because I switched 5s for what I thought were 10s but felt it was too easy then realized I swapped 5s for... 5s >_<)
67.5x5
77.5x2x4 - because I failed so close to getting 5 reps I decided to repeat my top weight instead of going back to the weight of my first set.
EMOTM x 8 of assisted chin/pull-ups x 1-3 reps with as little assistance as possible
4 rounds of double KB
- wide stance sumo deadlift
- front squats
- push press
- thruster
5 reps each move each round, KB were 20lbs. I coulda gone heavier. Didn't feel like switching halfway through.
Finished with EMOTM x6 of
- KB Sumo Deadlift pop squat x 3 @ 45lbs
- Hanging knee raises for RAT (that stands for remaining amount of time, btw)
Managed 66 knee raises altogether. My grip is fried. That is all.
Will catch up with everyone's posts later! 0 -
Hi ladies!
Easing back into things after a long-ish break from lifting. Spending this week and possibly next week just 'warming' back up and reminding my body of the range of motion/CNS coordination/etc.
Squats: 135
Dead: 135
OHP: 50
Bench: I forget - maybe 65 or 70?
Row: 50
Workout 3 is lined up for tonight if I can squeeze it in, otherwise tomorrow.
It feels so good to be back!0 -
Holy crap crabada - you have made mega progress (since I've last been active in the workout check-in thread)! That's so awesome!!!
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I'm just getting back into weight lifting after about 3-4 month break. I was doing AllPro Beginner's Routine but am interested in trying SL 5 x 5. You all are awesome--the weights you are doing are pretty impressive. My main goals are to add strength and possbily stem the tide of aging... or at least try to :-). Wish me luck!0
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Deadlift day
Squats: warm up + 5@75,85,100,100 + extra 5@100 (wanted to do it w/better form)
OHP: 5@45,50,55,60
DL: 5@95,105,125,140
Side planks: 30 seconds each
Plank: 1 minute
Inverted rows: 3x100 -
Thanks Everybody! You're all kickin' *kitten* too!
I freaking
LOVE this group! 0 -
@LadyDeadlift Welcome back, I haven't seen you around in ages!
@crabada you are doing great
@Sceintific Good luck! And if you figure out what program is the "fountain of youth" make sure you let us all know
Squat day 3 for me:
Warm up then 155 lbs x 3 175 lbs x 3 and 195 x 4
Accessories
Straight leg deadlifts 115 lbs, rear lunges 25 lbs x 2, and burpees 10 reps in a circuit for 3 sets. I figured since I dropped to 3 sets instead of 5 I should start working my way up in the weights for things I wasn't quite maxed out on with 10 reps.
I have also been in all day training meetings that are catered, so I have been eating at what I think is maintenance, unfortunately its all stuff that is hard to log so my guess is I have been over eating by a little bit. I'm just calling it squat fuel and enjoying it. The bit of fat I will put on this week will come off no problem once I get things back on track.0 -
Wooo last lift of the week and she's a goodie - it's Friday here
Squat 5x5 @ 145lbs
OHP 4x5 1x4 @ 70lbs - could not grind that last one up!
Deadlift 1x4 @ 198lbs, thought *kitten* it and loaded it more then 2x1 @ 200lbs woooooohoooo 200 baby!!!!!!!!!!!!
Now tired, shakey and sleep time
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@psych AMAZING to hit the 200lbs mark on deadlift. RIGHT?! =D
@llama Squat fuel is always a good thing. I'm mirin' those numbers!
@ladydeadlift Welcome back =D
@everyone else: keep being amazing ^^
It's a rest day for me. For now. I think I might do yoga tonight. Or some DDR. If I'm not too zombie by the time I get home. Ha!0 -
Got a workout in yesterday - I'm kind of proud of myself because my family schedule was challenging but I made it work instead of blowing it off.
Squats: warm-ups then work at 135x5, 155x3, 160x3, 165x3, 170x4, 135x5
Bench: 65 5x5
Then a circuit of 3x8 for the following:
Seated row/cable thing (first time trying this out) 20, 20, 12.5 (reduced weight for form)
DB Bicep Curl: @15
Lying Tricep Extension: @32
Cable Crunch: @50
This was workout 3 after a long break and it feels like I'm settling back in.
I like to play around with weights/sets for my lifts like I did for squats because I think it 1) accelerates my gains and 2) feels so good to really bust it out even if it's for just a couple of reps
I've turned off my weight loss post updates in my feed because I keep gaining and losing the same 5 pounds. Well not exactly - it's been trending upward all autumn. Time to nip that cr@p in the bud -- this has been a clean eating (not fully paleo) week for me and everything just feels so much better!
Happy Friday Strong Ladies!0 -
Squat: 125lbs 5x5, though I'm thinking of deloading back down to 105 since I'm having trouble hitting parallel on my later sets. (any tips/advice on this would be greatly appreciated!)
Benchpress: 65lbs 5x5
Barbell Row: 90 5x5, this was a struggle so I'm considering dropping the weight to 85lbs or repeating 90lbs
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Today was Back and Bicep day for me:
Seated OHP, Regular OHP, Pendlay Rows, Assisted Pullups, Dumbbell Rows (with superset of Shrugs), Dumbbell OHP, Back Iso work, Back cable work, Deadlifts (Regular, Straight Leg, Romanian), Barbell Curls, finished with a 30 minute HIIT session (1 min on, 2 min off). Total workout time 2 hours 30 minutes.0 -
Workout A (Fri)
Dumbbell Skis - 5 x 10 - 40
Bench press - 5 x 5 - 105
Deadlifts 1 x 5 - 170
Reverse curls - 5 x 5 - 100
Overhand bicep curls - 5 x 5 - 130
Squats 5 X 5 - 200
Incline Crunches 1 x 125
Flat dumbbell flys - 5 x 10 - 40
Goblet Squats - 5 x 5 - 200 -
5x5 / Workout B
Squats -- 5x5 @ 125 lbs.
- Oof. Adductor is NOT happy with me for these. I don't know what else to do to disengage that muscle from the lift, so I guess I'll be deloading. Boo.
OHP -- 5x5 @ 40 lbs.
- I went rock climbing earlier today and had ZERO upper body strength, so I didn't even attempt 45 lbs. on this one. 40 lbs. still isn't easy, so I foresee doing a 45 / 40 split of these sets for a while longer.
Deadlifts -- 5x5 @ 145 lbs.
- I love that I'm moving up with my deads, but definitely felt like my form was a little bit off -- too much pull and not enough push -- so I'll be hanging here for a bit. Did a warm-up set at 95 lbs.
No accessories tonight. I'm freaking tired today.
Hope you all have a great weekend!
xo,
Courtney
PS -- Do any of you use the 5x5 app? Is it asking you about old backups every freaking time you open it? Any suggestions on how to make it stop?0 -
I've been thinking since I posted my workout, and I'm leaning towards taking next week as a rest week from 5x5. Between my angry adductor, random appointments, a conference in San Diego, and Thanksgiving, I think the timing makes sense.
But it won't be a "turn off my brain" rest week -- I want to spend some of my time off figuring out an actual accessories routine, learning how to foam roll, and putting together a stretching schedule. I'll also take nice long walks with Huck and maybe rock climb once or twice.
Thoughts?
C.0 -
Thoughts?
it seems to me like most people only start thinking about rest weeks when they're around a week overdue to take one
for what that's worth. i guess it's individual, but i've had a lot of these phases too where something goes wrong with my form and i just can't seem to work out what or what to do about it. i've even thought that if central nervous system burnout is the reason why we need those rests weeks, then maybe just not being able to get my muscles to behave like my head knows they should might be a sign in itself.
on that note, i've been not-lifting myself. i made it to the gym a few times, but it was like life before stronglifts; i just kind of wandered around. the new job is major overload, and on a level i wasn't expecting at all. it's all people-y stuff
i get really seriously sucked into internal thinkiness some of the time. start to walk into walls and put oatmeal into the coffee machine, kind of thing.
so after work, it feels like my brain has never seen a squat rack or done a deadlift before, and i just don't feel like my head or my heart or anything else is enough into any of it to keep me from hurting myself.0 -
Shoulder is all fixed since the steroid injection so I've been managing all the exercises this month.
Quick check-in:
Squats 75kg - needs work as just not getting low enough
OHP 22.5kg - had to restart at 20kg because of shoulder. Never been very strong at this one.
Bench 30kg - restarted this one too.
Row 47.5kg - needs work as it looks a bit messy
Deadlift 80kg - nailed this one this week!
I really fancy doing some accessory work as well - any tips?
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I am in love with lifting at the moment.
Squats 5x5 @ 95.5lb
OHP 5x5 @ 46lb (still)
DL 5 @ 145lb
Great atmosphere in the gym this morning, nice and quiet with mostly serious lifters there to work out rather than talk, and my favourite PT was on.
And for some reason my adductor isn't hurting at all at the moment. Crabada I would be really interested in hearing about your stretching research.0
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