Daily check-in: Something catchy that rhymes with January!
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Hey everyone!! Workout B again today.
Squats 5x5 at 155.
OHP 5x5 at 90. I was supposed to do 95, but I didn't feel comfortable with that yet. I'm going to invest in some fractional plates, but for now I repeated 90 pounds.
DL 1x3 at 190. I was supposed to do 195, but I wasn't sure about it. I decided to meet the program halfway (between last week's 185 and today's 195) and do 190. I only got it up for 3. I'm perfectly content to try it again on Friday. The last time I tried 195 for reps, I didn't even get 1 rep so I am improving!
I also did some accessory low weight/high rep stuff.
3x10 at 50 straight leg DL
3x10 at 50 ATG squats
5x10 at 20 dumbbells Arnold press
3x10 front and side raises
I had a guy comment on my squats today. We talk a bit when we're both on rests. He said I was crazy for squatting as much as I do, but I have great form. He was surprised that I was going past parallel with my weight. It made me feel good about having my form spot on. He did say I have a bit of a wiggle (not butt wink) at the bottom, which I plan to work on. I'll probably stay at this weight for a few lifts before progressing.
Overall, I feel like it was a pretty great workout day!0 -
Im "checking in" to say I am taking a rest week. Will try to keep up on all your awesome workouts! Everyone is always so inspiring!0
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Loving reading about all your amazing workouts! You ladies never fail to inspire me. I can't wait to be uber-strong like all of you! xo
StrongLifts 5x5 / Workout B
Squats -- Warmups: 1x10 @ 45, 1x5 @ 85; Working sets: 5x5 @ 130
(*) Just for fun: 1x5 @ 135 (BIG GIRL PLATES!!!) (*)
- I spent a lot of time at the beginning of my session playing with my grip / bar position because my wrists have started to bother me. They "break" (i.e. bend backwards) to support the bar, and I'd like to correct that, but even with the empty bar, I just don't have the range of motion in my shoulders and arms to get there. It doesn't bother me with low weights, but anything over about 115 lbs. and it gets uncomfortable. So, I'll continue to work on this.
- Working sets at 130 lbs. were a challenge, but I honestly think this had more to do with my grip than the actual weight.
- Decided to just see if I could do a rep or two at 135 lbs., and was able to do a full set of five! SO FREAKING AWESOME!!! These actually felt lighter than the sets at 130! So excited to finally hit this milestone. Will probably stay here for a good long while to figure out and work on shoulders and grip.
OHP - 5/5/3/5/5 @ 45 lbs.
- The effing OHP still kills me. I was definitely arching more than I'd like.
- I was doing these in the squat rack, which is nice because then I'm not reverse curling the bar up to my chest at the start of my sets. But these two girls needed the rack, so I moved over to the deadlift area, deloaded that bar, and stacked the bar on those step lifts. I think all this took just enough out of me that I failed my third set. I had to pause after three reps, and then finish the last two. Sucked. And then, these lame-*kitten* girls proceeded to not even use the rack! So annoying.
- The app is telling me to deload to 40 lbs. again. Not sure if I'll do that or just keep trying at 45 lbs.
Deadlifts -- Warmups: 1x5 @ 135, 1x5 @ 165; Working set: 1x5 @ 175 (WOOT!)
- These felt amazing. Heavy, for sure, but form felt good, grip felt good. It was rad.
Accessories:
Bicep curls / Seated dips (alternating sets)
Curls: 3x10 @ 15 lbs.
- This is an improvement from last time I used the 15s and could only do sets of 8. But I was at failure by the third set.
Seated dips: 3x10 @ 100 lbs.
- I'm not sure these are engaging my triceps the way I thought they would. May look for an alternative exercise here. Suggestions welcome.
Will do planks and some hip work later.
xo,
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Llamapants86 wrote: »Workout A
I got home from work and told my fiancee I was gonna skip my workout and then I just kinda went and did it. Strange but I will take it
sounds like me. i woke up at 4am and, well, i know i said that i wouldn't lift. but i couldn't sleep again and couldn't have gone in to work at 6am, so i had to do something with the waking time. and when am i ever going to be awake in time to actually do that exploration into morning lifting, again?
i got there at 7 and in spite of waiting 20 minutes or so for the rack, i was out by just after 8. didn't do too much fancy, mind you. and i stayed light because backtracking to the gym meant i still had the 40-minute ride to get out to work. something i've never tried to do right after a workout, so i wanted leeway. workout b:
squats: 2x5@45, 5x5@65. and that's IT. i'm not going anywhere higher, i don't care what, unless and until i get these issues sorted. but 65 wasn't heavy enough to distort me and the nice thing about a weight like that is is, all kinds of room to try harder on form. i might not lift much, but my lockout could crack nuts these days.
ohp: few warmup sets with the 20lb curl bar while waitng for rack, and then 5x5@45 after squats. i actually failed the very last rep of all, but w/e. what i was doing this time was really concentrating on just keeping the bar parallel. luckily there are all kinds of visual cues for that in 'my' gym, so i can track it and make sure i'm there all the way through the bar path.
deadlifts: i actually did a few super-light sets of deadlift to warm up for the workout itself. i figured, why not? if deadlift is such a comprehensively full-body compound lift, then why wouldn't it be a good warmup move when time is short? especially at 50lbs. my 'real' deadlifts i ended up doing at 90lbs because again i'm trying to be super-cautious and not let bad habits or any more damage take hold.
and then i rode to work. the whole crack of dawn thing, though i hate to say it . . it was very very very pretty.
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Okay, so I have a question on planks and keep forgetting to ask so I'll post it then get to bed.
Do you go on your hands or forearms? I tried doing on my hands like I was getting more to a push up stance but that's hard to hold for long. But during workshop at gym the trainer had us plank but using the arm instead. I also notice the thing I have pinned on pinterest for plank challenge shows someone on their arms and not hands.
Just curious.0 -
I...pansied out of squatting today. On my last workout(at 100lbs) I biffed it and fell backwards. My ego was more bruised than anything else. When I went to squat today I was super paranoid about falling again. So I only did one set and gave up. I think I'm going to deload 10%. Also husband said he will come with next time. Not sure how he's going to keep me from falling, but he seems to think so, haha.
Bench press @ 90 lbs, 5/4/3/3/4. This is my first stall on BP so I'm still feeling good about it.
Rows @ 75 lbs, 5 x 5. These felt good. I had to deload from 80 lbs previously, so I hope I can knock it out next time.0 -
@Dawn - I plank on my forearms. I never even knew people did them another way until fairly recently. Check this out:
Why We Plank
@TheMOC -- Sorry to hear about your bail in the last workout. It's understandable why you'd be cautious today. Deload or take them slow -- whatever you need to do to gain that confidence back.
And WOW on that BP! Well done!
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wow. that much back curve? instristing that in that picture it's her front surface that's flat . . . hmmmn. yet more conflicting-information-and-which-source-is-true. my litmus for plank position is when my spine starts to pop and release; it always comes when i've gotten the load properly confined into my front-side muscles.
btw @crabada - you always come up with such awesome links. thanks.
maar enniewhei @dawn - forearms me too.
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@crabada you are already uber-strong!! Look at those numbers up there!!
@TheMOC yes, deload and work on your confidence in the squat. Practice failing. Honestly, the better you feel about bailing out, the more confident you will get x
@DawnEmbers back when I used to plank, I'd do it on my forearms and end up with massive carpet burn on them lol
Ran tonight, 4km - felt strong! Don't know where this need to run has come from but I'll take it!0 -
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Well done @crabada on the big girl plates!
I did B this morning.
Squats- 5x5 @ 32.5kg
OHP 5x5 @ 20kg- finally managed these all for the first time and even sneaked in a 6th rep in the last set. Up to 22.5kg next time.
DL- 1x5 @ 50kg- got to use the 15kg plates meaning the bar was a much better height.
As I work out at home I have left the plates on the bar and might sneak back down to the cellar later and do another set of DL.
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DawnEmbers wrote: »Okay, so I have a question on planks and keep forgetting to ask so I'll post it then get to bed.
Do you go on your hands or forearms? I tried doing on my hands like I was getting more to a push up stance but that's hard to hold for long. But during workshop at gym the trainer had us plank but using the arm instead. I also notice the thing I have pinned on pinterest for plank challenge shows someone on their arms and not hands.
Just curious.
@dawnembers - I plank on both, depending on how I feel. Sometimes, I like to alternate mid-set for an additional challenge.0 -
[...]
- Decided to just see if I could do a rep or two at 135 lbs., and was able to do a full set of five! SO FREAKING AWESOME!!! These actually felt lighter than the sets at 130! So excited to finally hit this milestone. Will probably stay here for a good long while to figure out and work on shoulders and grip.
OHP - 5/5/3/5/5 @ 45 lbs.
- The effing OHP still kills me. I was definitely arching more than I'd like.
- I was doing these in the squat rack, which is nice because then I'm not reverse curling the bar up to my chest at the start of my sets. But these two girls needed the rack, so I moved over to the deadlift area, deloaded that bar, and stacked the bar on those step lifts. I think all this took just enough out of me that I failed my third set. I had to pause after three reps, and then finish the last two. Sucked. And then, these lame-*kitten* girls proceeded to not even use the rack! So annoying.
- The app is telling me to deload to 40 lbs. again. Not sure if I'll do that or just keep trying at 45 lbs.
[...]
Sometimes the weights aren't super calibrated and the 45s are more like 40s and the 25s are closer to 30 and having less plates in general also makes the bar more stable esp. if you don't use collars (which you don't really need for squats anyway). I seem to rememebr my bench press at 135 was easier than 130 the one time I tested xP
And I'd say move forward with that OHP. You've been stuck here long enough. Even if you only get 2-3 clean reps per set at 50, it's going to force some adaptation. I think you just need to push the envelope a bit at this point. Believe in yourself!
About your shoulders: And have you ever tried ball rolling behind your shoulder blades? Starting with a tennis ball (I do it with a lacrosse ball now). You just lie on it, position that ball in that nice tender spot between the scapula and the spine (not on the spine tho!) and kinda seesaw over it while changing your arm position. After 2-3 minutes of moving the ball about back there on one side, just relax and enjoy the difference between both shoulders for a while before you attack the other side, haha. It feels like sinking into the ground! And after i do this I genuinely feel like I could bend my arms backwards completely, lol. It sure as hell restores some ROM over there (you can also foam roll the lats and outside of the shoulder joint. More painful, but definitely worth it).0 -
Workout A
Squats 100 lbs 5x5. I repeated here to make sure form was good. Planning 105 next time.
Bench 65 lbs 5x5. A little tough on the 5th rep of sets 4 and 5, but I think with longer rest periods, I could do 70 lbs next time.
Rows 65 lbs 5x5. Making the adjustment to my form based on the picture crabada posted with the bar going to my belly rather than my chest seemed to help me feel it more in my back and less in my arms, so these felt a lot better today. I will go up to 70 lbs next time on this.
Since the bar was already set up for it, I also did RDLs at 65 lbs, 3x10
Cardio was a short elliptical session.0 -
Cardio day today. I prefer to do cardio at home, but I'm going tonight out for hubby's birthday and I wouldn't have time to exercise today if I was not exercising in the morning. So I went to the gym, armed with a new playlist based on the tunes BPM, and a "homemade spinning program" that I got from Women Health's 2015 Training guide. The plan is pretty easy to follow, it's 4 minutes blocks of alternate resistance/speed work, with some active recovery inbetween (pretty much like HIIT). So I proceeded...
And I am now completely beated. I was dripping and drenched in my own sweat by the 10th minutes of the workout, and I had 35 more to go. I did complete the program, and I had a pretty impressive burn, but I'm soooo tired. Not good.
This morning, I was working out for seven days in a row, and this is probably a sign that I need a rest day, so I will have one tomorrow. But I refuse to skip one lifting day this week, so I plan to lift on Thursday (workout A) and on Saturday (workout B ) instead, and then proceed with my usual lifting schedule.
Ok, I need coffee now.
PS: Everyone of you are awesome! Good job on the big lifts!0 -
Workout B today.
Squat - 2x5 @ 45, 5x5 @ 80.
OHP - 5,5,5,6,6 @ 45. Repeat weight since I didn't like my form on the last couple reps last time. I threw in an extra two for the last two sets just to see if I could. I think I will go up to 50 next time and see how it goes.
Deadlift - 1x5 at 115. Good, but forgot to check my grip again. Oops. I'll try to remember next time to save my hands before they get really heavy.0 -
Mondays are my hardest day to get to the gym. But I told myself that I could skip my 20 minutes of cardio if I just went and lifted! I ended up doing 5 minutes on Jacob's ladder anyway which barely counts. But oh well.
Squats 5x5 - Stayed at a light 65 pounds to work on form again. Felt good. Got low. Going to start loading Wednesday
OHP - 5x5 - 45lbs. Couldn't remember anything Alan said on the video I watched Friday for form. And then halfway through I remembered to squeeze my butt! I will be re-watching some vids. I think I will add 5 pounds on Friday.
Deadlift - 1x5 at 80lbs. I used the fixed barbell. Are these stupid to use? The curvyness of the bar is a little weird. Would love some thoughts on them!
Tonight is cardio and episode 2 of Agents of SHIELD. Woot!0 -
AbsoluteTara79 wrote: »Deadlift - 1x5 at 80lbs. I used the fixed barbell. Are these stupid to use? The curvyness of the bar is a little weird. Would love some thoughts on them!
Tonight is cardio and episode 2 of Agents of SHIELD. Woot!
Using fixed barbells for deadlift is kinda like doing deficit deads. Once you get to 95 you might wanna graduate to using the 25lbs plates, I think they stick a lil higher. also, curvy? Were you using an EZ-bar (the zig-zaggy one)? that must be awkward as hell!
Also, AoS is awesome. The first few episodes are kinda cheesy but once it gets going (around episode 6-8 I think?) it's an AWESOME ride! Stick with it =D
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I intended to lift last night but I just didn't feel like it. Plus, I got this weird, painful gas bubble in my chest which makes it painful to inhale and exhale fully
I'm still uncomfortable but hoping I'll be good to go tonight. I really want to get my lift on. 0 -
Squat 5@45, 5@65, 5x5@115,
OHP 5@55, 5x5@50
Deadlift 5@135 (this was a re-do as it felt lousy last time. This time around was better)
Good Mornings 10@65
Barbell bicep curls 10@45
Tricep extensions 10@10
Tricep kick backs 10@10
I was sweaty and winded after the workout-must have been good!0 -
I haven't used the fixed bars much for deadlift because the way the "plates" are shaped on them they are too close to the ground. I ended up doing the stack plates method with the regular bar and weights in order to get the right height. I still have to do it for row but am glad to use the 45's now for deadlift. Stacking 2 plates then resting the bar with 25's and such on them is a hassle but does help.
Today was grit strength. After doing OHP and stuff yesterday, it was a rough class and my arms are feeling it. I tried out the heavy bar and light bar she recommended but it's a bit hard because rows are often followed by clean and press. Oh well. I used the heavy bar at first, lighter bar as I started to get tired, and after the class I did 3 sets of 8 rows (not pendlay or however it is spelled) with the heavier bar. Heavy is about 40 (bar weighs close to nothing) and light was 30.
I can do the weights just fine it's the repetition that starts to make it hard. That and things like pushups or burpees cause I suck at all those.
Then 30+ minutes on treadmill. Now to relax, rest my poor arms, eat and maybe edit novel some before work.0 -
AbsoluteTara79 wrote: »Deadlift - 1x5 at 80lbs. I used the fixed barbell. Are these stupid to use? The curvyness of the bar is a little weird. Would love some thoughts on them!
Tonight is cardio and episode 2 of Agents of SHIELD. Woot!
Using fixed barbells for deadlift is kinda like doing deficit deads. Once you get to 95 you might wanna graduate to using the 25lbs plates, I think they stick a lil higher. also, curvy? Were you using an EZ-bar (the zig-zaggy one)? that must be awkward as hell!
Also, AoS is awesome. The first few episodes are kinda cheesy but once it gets going (around episode 6-8 I think?) it's an AWESOME ride! Stick with it =D
Yes - thank you! They must be EZ-bars...They're right there. They have weights on them. lol. I suppose I should probably not be lazy while I'm at the GYM and use the right barbell. Haha!
And off-topic, I actually liked the 1st episode of AoS so I'm glad to hear they get better. Now I just have to make sure I save the episodes for my cardio days. No netflixing it up on the couch for hours and blowing through a season.0 -
Tonight was tough. My head wasn't in it and I had a hard time.
BUT I squatted 130 which is a personal record for me! 4,3,3,3,4 and some were ugly but I will work on it this week. Might do 8 sets of 3 next time before attempting a straight 5x5 again.
OHP 60 5,4,3,3,3 ugly as sin.
Deadlift 155 5,1,1 the extras were different grips and I did it without chalk. Didn't feel very difficult but I might just go up by 5 next workout. I think I want to start doing rack pulls and front squats to help my deadlifting game.
My workout doesn't look so bad on paper but, man, I didn't feel like I nailed it today.0 -
Today was run day (not)funday. 15:55 mile and half. Atrocious.0
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Uh OHP I hate you. But I love what you do to my shoulders so I tolerate you.
Not a great lift tonight, I think I'm due for a rest week next week
Squat 5x5 @ 150lbs this was a deload and was super helpful at checking my form and depth
OHP 3,3,4,3,4,3 @ 72lbs stupid *kitten* OHP
Deadlift 1x5 @ 190lbs, 1x5 @ 210lbs - tried for 220lbs as that'd be 100kg but couldn't get it. Next time!!
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I did cardio last night. It was a slow, plodding along 5 mile run. I finished at 52:08, so averaged just under 10:30 miles. I was stupid sore from DL and straight leg DL for the first mile or so. After the run, I was much less sore, so I guess it was a win.0
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Not too bad this morning, nice and quiet gym with no waiting around.
Squat 5x5 @ 62.5lb and very pleased with my new squat form.
OHP 5,5,5,4,4 @51.5 lb (I'm determined to make 5x5 within three attempts this time around!).
Deadlifts 5 @ 145lb and 3 @ 123lb all playing around with form and a PT helping me out. He said my form was ok and even great at times, but I just don't get deadlifts. Whether I did it great or my back curved a little, I just feel no difference.0 -
Welp, might've been better off taking another day off (2 days straight? Noo. What is this sorcery? So yeah, I went)
E20sx3min -> seated vertical tuck jump x2
3 rounds of (1 side at a time, 30# KB)
- 1 arm KB power clean x5
- 1 arm KB Push Press x10 (turned into a push jerk towards the last few reps)
- goblet split lunge x15
E20sx3min -> step broad jump (barely managed an average of 5 feet distance. It was pathetic, lol)
For time 10, 8, 6, 4, 2: [6:41]
- Shoulder clap push-up
- Recline rows
- KB Swing (24kg)
Then finished off with Squats 115x4x5 (skipped my last set because I tweaked my lower back and while I could squat, I couldn't bend down which made me believe I was better off laying off of it for the moment and doing stretches instead)
Also hung myself up on the bar (trololol aherm *cough*) for 11 hollow swings (which I suck at but getting better, slowly), strict knee raises (getting close to real, strict knees to bows), 3 red band chin-ups and 43 seconds of simply holding on in between the squat sets
I think my heavy landings on the broad jumps might've cost me that last squat set, but I also wasn't feeling great to begin with. Will foam roll and assess tonight, but I might take tomorrow off too
I'm not a fan.
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work out A today. I did B yesterday but doing one today rather than waiting until tomorrow means the next couple of weeks all flow better for child free time.
Squats- 35kg 5x5 starting to feel more heavy and challenging now.
BP 27.5kg 5x5 managed ok but again starting to feel heavier.
Rows- I jumped to 30kg rather than 27.5kg so I could have bigger plates. 5x5 of these. Never 100% sure of form of these. I balance the bar on bricks as i work at home and don't have bumper plates. In some ways I think when I get heavier and get bigger plates it will be easier.
My eldest daughter is 7 today so diet not going to be great today with birthday cake happening later!
@krokador I get tired reading your posts never mind doing all that- you must have some stamina! Well done-hope your back is ok.0 -
Squats-2x5@45, 5@70, 5x5@120
BP-5@70, 4x5@65
Rows-5x5@65
Sumo squats-5@65
Front squats-10@65
Dips 10@BW
Pull ups-4 (ugly, and I have stand in the bench to rest in between. Not sure if these count)
Plank-60 second
That plank nearly did me in!0
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