Daily check in - NoVEmbeR give up!
Replies
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Rows! Dem Rows!
82.5x3
92.5x3
105x9
85x14
Krok -- what's your opinion on the squeeze at the top of rows? Is it necessary? When do you know when to go up on weight vs. when to stay? I know I could go heavier with these, but feel like I miss on the full range of motion when I do. Thanks in advance.
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I just started strong lift a couple of weeks ago after reading about it on MFP. I had already been doing other weights in the gym, but the only strong lift exercise I had done before was bench pressing.
My last 2 workouts:
Squat 5x5 @ 70
Bench Press 5x5 @85
Barbell Row 5x5 @55
Overhead Press 5x5 @55
Deadlift 1x5 @100
I am starting to feel a difference already now that I am incorporating these into my regular exercise routine. I love that I am already starting to feel stronger, but I am a little nervous about injuring myself. Is there a point where you decide that maybe it isn't a good idea to add another 5 pounds even if you are getting through all your reps?
Nice job!
Regarding adding more weight:
First, I ended up getting some fractional plates (a pair of 1.25 lbs plates) so I could move up in smaller increments, especially on the bench press and OHP.
Second, if you're getting through all your reps *with good form* then I think go ahead and add the five pounds next time. If your form feels off, or if you're just eeking out the last few reps, then trust your gut and repeat the same weight if you're concerned.
With that said, you WILL be stronger on tomorrow than you were yesterday, so don't psyche yourself into staying in your comfort zone. You can always try the new weight and see how it feels, and if you're concerned, drop down and repeat what you did on that lift in the previous session.0 -
Rows! Dem Rows!
82.5x3
92.5x3
105x9
85x14
Krok -- what's your opinion on the squeeze at the top of rows? Is it necessary? When do you know when to go up on weight vs. when to stay? I know I could go heavier with these, but feel like I miss on the full range of motion when I do. Thanks in advance.
Tough to say as I've only been focusing on keeping that squeeze more than half a second for a few weeks. I'm really feeling them today, I gotta say! Siwtching to the 5/3/1 model has seemed to give me more, I don't know, humpf on the last set though. Doing 5x5 with those always had me feeling like my reps after the 3rds set were all crappy. Now I only have 1 really heavy set and add some volume afterwards. It seems to make a difference - but again, I can't say for sure as I haven't even compelted a full cycle yet xD
I think the pause in itself isn't all that important, but the full ROM is what builds the strength. I think at some point though, you have to move up in weight and get as many clean, full reps as possible, even if 2-3 at the end use some momentum. If anything just to get that stretch on the way down with higher weight so you can maximize your power output when pulling - that's the point of the pendlay rows: Bar speed from a dead stop on the ground.
(And hey, that carries over to the oly lifts!
Also, a lil bit to the deadlift. That squeeze strength allows you to keep your shoulders and arms squared when pulling really heavy, so no rounded back and a cleaner, faster pull!) 0 -
Workout B today:
Squats: 3x5@95,2x5@100
OHP: 5x5@50
DL: 5@135,2@155,3@135
Also ran 3 miles.
Wasn't really feeling it today. I hope Thursdsy will be better...0 -
Wasn't really feeling like lifting last night - had taken three days off over the weekend (usual two days then an extra day with busy work stuff), but once I got out there I loved it as per normal!!
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Squat 5x5 @ 150lbs
Bench 4x5 1x4 @ 85lbs - had to roll of shame the last rep
Row 5x5 @ 90lbs - gonna stay here, they weren't pretty
then some playing around with lat pulldowns, front squats with a press etc. ouch today and give me all the foooooooooooodz!0 -
Chest and Triceps Day!
Bench Press, Incline Bench, Assisted Pull ups, Iso Chest and Triceps work, Dumbbell Fly (with a superset of Curls), Triceps Extensions (with a superset of Hammer Curls), Core work, Chest and Triceps cable work, HIIT (1:30 min on, 2 min off) for 36 minutes. Finished with foam rolling and yoga stretches. Total workout time: 2 hours 45 minutes.0 -
Really struggling getting my Stronglifts in >.< Still pretty good about getting to the gym but I have football conditioning/group strength training Mondays, so I usually need Sunday / Tuesdays "off" from heavy lifting or I'm exhausted...
Last Stronglifts workout was Saturday though, and much better than my Thursday lift!
- 5x5 Squats @ 165 lbs - repeat of Thursday's weight because Thursday I was MISERABLE.
- 5x5 Bench @ 115 lbs - first attempt at 115 was successful! I was pretty happy with this. It was a slow climb up... but I managed. Going to stick with this weight maybe for this week before upping it.
- 5x5 Row @ 90 lbs - feel much better about form this time around
Just for pity, this was the workout yesterday:
3x8 per arm DB snatchs @ 35
Superset:
a) 4x8 per leg Bulgarian split squats, 20lbs DB per arm (owwwwwww)
b) 4x15 per leg single leg hip lifts
Second Superset
a) 4x8 Barbell RDL (135 lbs)
b) OH Squats (25lbs)
Third Superset
a) 3x 10 Cossack Squats (25 lbs)
b) 3 x 10 Ball Hammies
Finished up with some prowler, then core work. Can't feel my butt today
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For those of you who have moved to 5-3-1 what made you decide to do it? I'm really struggling with upping the weight consistently on my rows/ohp/bench. Squats are ok for now since I deloaded a while ago, but I have a feeling I'll hit that "plateau" soon.0 -
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For those of you who have moved to 5-3-1 what made you decide to do it? I'm really struggling with upping the weight consistently on my rows/ohp/bench. Squats are ok for now since I deloaded a while ago, but I have a feeling I'll hit that "plateau" soon.
I got bored with SL so I decided to do my own thing.0 -
took the day off work, so i got to go lift in the early afternoon when there weren't nearly as many people around, yay. workout a:
squats: 2x5@45, 2x5@65, 5x5@90. i'm happy, people. 90lb squats was my november goal, with a hope of making it 100lbs by the end of the year. i've been stuck at/clinging to 85 for a while, and 95 is def. still too heavy for me. but i made my 90lb with mostly good form and they were definitely 'challenging' again. so this gives me a month to add 10 more pounds and get to that milestone by dec 31.
bench: 2x5@45, 5x5@65. feels like a really long long time since i've benched. 65 was my weight the last time as well, but i think it was the right one this time. they were slow and hard going up and i kept fooling around with grip width, but overall a good day for bench.
rows: still messy. i did some seated ones with the cable machine at low weights, then happened to start chatting to the woman at the desk and mentioned how much i hate rows. she offered to watch my form and give me tips, so i took her up on it and went back to the full pendlay form. she did give me a few corrections but said that overall i was doing them pretty much right . . . which was nice since i never can tell with the little b****s. anyway, even the little corrections exposed me to new limiting factors in muscles i wasn't using. in the end i did 5x5@60, but that came after quite a number of earlier sets with less weight. i feel like i done did mah rows for the week, and leave me be.
other: no planks, but pulldowns again, and again a lot more interest in pulling my shoulders into good alignment against the weight of the bar. and THEN doing the pull. i'm definitely stronger, though not sure by how much since i mostly just do them for fun. someone left the machine on 100lb and when i tried that just to see what would happen, i pulled my own feet off the floor
also did 2x5@45 on ohp, because why not. i had a guy put himself into the lineup after me for the rack, and when i'd finished my squats he was still stretching. so i basically offered to 'hold' the rack for him until he was ready by doing other stuff, which worked out for us both. spent it doing the ohps, and also just squatting with only the bar, to feel for the sensory feedback and muscle recruitment down there, starting back up out of the hole.
and finally, no deadlifting. i be'd have. but after my rows were completed, i DID do about 20 reps of roumanian deadlifts with just the 30lb bar, once again practicing the whole thing of loading the hamstrings and then opening up the hip hinge.0 -
@arrrrjt I moved from 5x5 to 3x5 with accessories when doing 5x5 just left me feeling crappy and the time between rests sets got to be too much. I moved from 3x5 and accessories to 5/3/1 when I was bored with the stronglifts model and when I stopped having an hour 3 x a week to work out. I find 30 minutes or so 4x a week easier to fit into my schedule.
Yesterday was DL's
warm up 165 lbs x 5 185 lbs x3 200 lbs x 2
front squat 75 lbs, calf raises 125 lbs, russian twist 25lbs. 10 reps in a circuit 3 times
Tonight was OHP
warm up then 50 lbs x 5 55 lbs x 3 and 65 x 3
Rows 65 lbs, incline pushups, assisted dips 10 reps, 3 sets
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First lift of the week due to w*rk.
Squats 5x5 at 101lb (triple figures baby!).
Bench 5,5,3,3,3 at 51lb
Rows 5x5 at 60lb-ish
Question I am frustrated with the lack of progress on OHP and really frustrated with relying on PTs to spot. Today's PT was behaving like a 7 year old who had been told to go and sit next to a girl in class. Any thoughts how to improve my strength and be able to lift without a spotter?0 -
I was finally back at the gym yesterday after taking about 10 days off. Trade show = LONG hours + a crappy cold/cough! Ugh!
So of course the recommendation was to deload 10%
Squats I didn't need to go back to 80lbs, so...
5x5@85 - These felt great!
Bench
5x5 @ 55, these felt easy
Row
5x5 @ 75, these felt easy
Back at it tomorrow (Yes on Thanksgiving). I will be up early anyway, I may as well get in my workout ;-)0 -
Question I am frustrated with the lack of progress on OHP and really frustrated with relying on PTs to spot. Today's PT was behaving like a 7 year old who had been told to go and sit next to a girl in class. Any thoughts how to improve my strength and be able to lift without a spotter?
I've been struggling with OHP as well so now I increase the reps before I increase the weight. Once I can hit 5x5 of a specific weight, then I try for 5x7, then 5x9, then 5x11. After I can hit 5x11, then I up the weight and do 5x5, 5x7, etc. I also do 3 sets of 10+ reps severely deloaded OHP as my OHP accessory. So far so good!
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For those of you who have moved to 5-3-1 what made you decide to do it? I'm really struggling with upping the weight consistently on my rows/ohp/bench. Squats are ok for now since I deloaded a while ago, but I have a feeling I'll hit that "plateau" soon.
I went from 5x5 to 3x5 because my rest times between sets was making my total workout time 1.5+ hours and it was just so physically draining. Then I got bored with 3x5 and switched to 5/3/1. Did a few cycles of that and moved on to Madcow. Now I do my own customized version of Madcow but I'm only going to do it for 9 more weeks (doing a 12 week cycle) then I'll probably go back and do a few more 5/3/1 cycles. Keeps it interesting!
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For those of you who have moved to 5-3-1 what made you decide to do it? I'm really struggling with upping the weight consistently on my rows/ohp/bench. Squats are ok for now since I deloaded a while ago, but I have a feeling I'll hit that "plateau" soon.
I actually did my first few cycles of 5/3/1 before I did 5x5 (I know, lol, weird). The workout time and volume I had with accessories with 5x5 just made it really tough to get it all in and I'd rather workout more often than 3 times a week for a long time.
I like how 5/3/1 has you pushing for max reps, and I really enjoy how the main lifts only take up about 20 minutes tops and then I can add in whatever other stuff I feel like - right now it's an entire whole other program that takes ~30 minutes per day to perform. It's just more customizable and since it's mini periodization it's harder to stall on a lift, too.
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Question I am frustrated with the lack of progress on OHP and really frustrated with relying on PTs to spot. Today's PT was behaving like a 7 year old who had been told to go and sit next to a girl in class. Any thoughts how to improve my strength and be able to lift without a spotter?
Practice the roll of shame until you're confident enough to not need a spotter on the BP - unless you're like 100lbs wet, that bar will not crush you, trust me. Lower it down to your chest in a controlled manner, then push it over to your hips, raise your legs to give you some momentum and sit up. Bam, bar is in your lap. The worst you'll get here is some bruising of the hips, And even then, that's highly unlikely, IMO.
As for OHP strength, what katro said about more volume at a lower weight is pretty good. You might also want to dabble into some triceps accessory, make sure to work on shoulder mobility, and if all else fails, proceed to a higher weight but allow yourself to dip at the knees a lil (push them OUT! not in!) and do push presses at a heavier weight just to get your shoulders used to the weight. Some seated dumbbell presses are also great because you give your weaker arm some work of its own without the stronger one compensating. That'll make a good difference in the long run I think 0 -
Day 2 back in the saddle, well, actually squat rack...
Workout A
Squats 70 lbs 5x5. These felt good even though I'm having some DOMS from Monday since I've been out of the game for awhile.
Bench 50 lbs 5x5. Deloaded these and the rows but will go up 5 lbs on both next time.
Rows 50 lbs 5x5
I also did calf raises and lunges and finished off with elliptical.0 -
Still struggling with my lifts on Monday and today but I'm telling myself the important part is showing up and getting through them.
Right now I'm waiting to go to a doctor's appoint where I have to fast so I didn't get my normal pre or post workout food in. I am starving.
Squat: deloaded to 95lbs. My legs started feeling sore after warmups with empty bar and at 65lbs. I was sort of was able to do 5x5 at 95lbs but my knees started buckling in on last reps of the last sets so I'll stick to 95 on Friday. Maybe try 100 if 95 feels super light after the Thanksgiving feast. I can only hope.
OHP: deloaded to 57.5 from 60 and only managed 2x5, 1x4, 1x2 and 1x4. I might go down to 55 next time and just do as many reps as I can. I don't have the patience to wait 5 minutes after a fail so I think my sets after fails suffer.
Deadlifts: 1x5 at 140 yay.
I couldn't resist doing 30 mins of semi intense cardio after lifting as a stress reliever from things piling up at work. I stretched for about 15 mins afterwards so hopefully my legs will not be too tired.
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3rd Lifting Day in and no DOMS today (for the first time since starting)!
Squats 5 x 5 @35 lb
Bench Press 5 x 5 @30 lbs
Barbell Row 5 x 5 @40 lbs
I actually did 2 x 5 bench press @35 lbs with the barbell. Since I don't have a rack, and had difficulty sitting up with the barbell, I changed to dumbbells and started over and did the 5 x 5 @ 30 lbs. Until I get a rack, I don't feel safe with the barbells so I will stick to dumbbells. Otherwise, things are going well! So far so good :-)0 -
Ta to katro and krok for the advice. You make me want to go back to the gym tonight.
Oh *kitten*. I didn't mean OHP. I meant bench. I am so sorry. I only realised when I read what Krokodor said about bending knees, and I thought, "Huh?".
(Do you mind advising again?)
Actually, it still makes sense. Even with my "heaviest" weight on bench I can slowly lower it to my chest and roll it down. It's the lifting it up that's hard.0 -
Ta to katro and krok for the advice. You make me want to go back to the gym tonight.
Oh *kitten*. I didn't mean OHP. I meant bench. I am so sorry. I only realised when I read what Krokodor said about bending knees, and I thought, "Huh?".
(Do you mind advising again?)
Actually, it still makes sense. Even with my "heaviest" weight on bench I can slowly lower it to my chest and roll it down. It's the lifting it up that's hard.
The roll of shame was about the Bench press anyway, so you can keep that in mind
And actually, my main reccommendation for increasing the Bench Press (aside from the whole shoulder mobility/higher reps/dumbbells thing) is to actually focus on the OHP more. lol. Also, you want to be as explosive as possible while maintaining good form (shoulders retracted). Bar speed will ultimately be where you either break or make it at heavier weights. Never overextend the elbows, though!0 -
The roll of shame was about the Bench press anyway, so you can keep that in mind
And actually, my main reccommendation for increasing the Bench Press (aside from the whole shoulder mobility/higher reps/dumbbells thing) is to actually focus on the OHP more. lol. Also, you want to be as explosive as possible while maintaining good form (shoulders retracted). Bar speed will ultimately be where you either break or make it at heavier weights. Never overextend the elbows, though!
Wow, prompts there to keep me busy researching for days! Thank you so much.
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An okay day on my own once again. Day A done though a tad rushed near the end cause still had errands to do before relatives arrive in town. Oh the traffic was so bad that it took about as long as my whole gym session to get places. 20 minute treadmill followed by a few warmups and tad bit of foam rolling. Then the lifting with warm ups for both bench press and squats before the 5x5.
3x8 @ 17.5 dumbbell bench press
5x5 @ 65 bench press
yeah I did bench first cause squat area was occupied
5x5 @ 70 squat - okay but might repeat, we'll see Friday
5x5 @ 50 barbell - section was occupied and running low on time to play with plate stacking
Feeling okay though tired from all the stuff I had to get done today. Tomorrow is food day then lift again on Friday, time depending what my dad and grandparents want to do while they are here.0 -
Today didn't start out too bad but I am now dealing with a full onset of cold symptoms. Not cool... Anyways, I still managed to get through Deadlift 3s and GBB 19
2 reps every 20s x 4 mins : broad jumps
Deads:
160x3
185x3
207.5x11 (spreadsheet says that equals to a 287.5 1RM O_o)
160x15
KB Goblet Squats, 4x20 @35lbs (only 60s rest between each set) = ouch
For time:
half burpees x10, 8, 6, 4, 2
1 arm KB snatch @30lbs x 5, 4, 3, 2, 1 /arm
trx rows x20, 16, 12, 8, 4
total: 9:35
I felt like I was about to pass out at the end, lol. Here's hoping I can still make it tomorrow
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One of the things I enjoy most about lifting at home is being able to workout in my underwear. I learned a very important lesson today, though; don't deadlift in your underwear/bare legs. I'm a bit shredded from shins to knees!
Thanksgiving Deadlifts!
5 @ 87.5, 110, 132.5, 152.5, 180, then 10 @ 135
Sumo deadlifts
4x10 @ 117.5
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Didn't really feel like lifting last night, but got out there and did it anyways - feel like a rest week is coming as I'm not as excited to lift at the moment, could be fatigue...dunno
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Squat 5x5 @150lbs
OHP 5x5 @ 70lbs
Deadlift 1x4 @ 200lbs <--- fark yea!!!!
I need to invest in some kind of compression socks I think to protect my shins - @katro I have the same problem lol0 -
200lb DL is awesome!! I follow a few badass lifting ladies on Instagram who wear shorts and the knee socks and now I know why lolDidn't really feel like lifting last night, but got out there and did it anyways - feel like a rest week is coming as I'm not as excited to lift at the moment, could be fatigue...dunno
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Squat 5x5 @150lbs
OHP 5x5 @ 70lbs
Deadlift 1x4 @ 200lbs <--- fark yea!!!!
I need to invest in some kind of compression socks I think to protect my shins - @katro I have the same problem lol
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Hey ladies, what's going on?! I'm so far out of the loop I am just jumping in here at the end.
I've missed gobs and gobs... Did SL on Nov 14th? Went next time on Monday the 17th and the rack was taken the entire time so did random stuff. Then my daughter got sick She was home from school (still is really but it's a holiday). Didn't get to go again until Sunday the 23rd and the rack was taken AGAIN. Grr! All I did that day of SL was bench which I FAILED and someone had to rescue me. Kid continued to be sick, finally got to go on Wed because the hubby worked from home... I had to deload a lot because it had been so long
Elliptical 10min warmup
Squats - 1x5 warmup, 1x5@65, 5x5@75. I've done 75 before, several times, and 80 once but I had to go back. Ah well. I will not be meeting my Nov squat goal, so that sucks a bit.
Accessories - plank 3x60sec and 1x50sec
OHP - 5x6@45lbs. Old reliable 45lbs. That's ok. At least I hit 6 reps.
Accessories - one-leg glut bridges 4x10 per leg
Deadlifts - 1x6 and 1x4 @135, old weight. Grip felt weak.
Row machine 30minutes.
Went in again this morning to just bang out some cardio and get extra thanksgiving calories.0
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