Daily check-in: Something catchy that rhymes with January!
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I already posted in another topic, but this was my workout last night
So last night I did Workout B, 3x5
Squats - warm up + 3x5 @ 110lbs
Rows - 3x5 @ - 75lbs
Bench - 3x5 @ 65lbs
And then I added 3x8 tricep extension with 10lbs in each hand
+ 3x8 bicep curls, 2 sets with 12lbs and 1 set with 15lbs
+ ABS! Plank, crunches, Russian twist
and then I was tired so I went home!0 -
I was going to lift yesterday but my husband and I decided to build furniture that was delivered and take down the tree. It turned out to be a bit of a workout anyway, particularly for my patience. I'm not a team player
But we imbibed on some nice bourbon after, enjoying the fruits of our labor so it turned out to be a nice evening.
About three people were in the gym today but all three of them were using the cage and the two squat racks, of course. So I started with bench. I've been stuck at 80 for a few workouts. The problem is that I can get the first three reps out fairly well but then I die. So I changed things up today. I benched 80 at 3 reps every minute for 8 minute plus and extra to get 25 reps total. It was fairly easy this way and I counted it as a successful 5x5.
Squat 125 5,5,5,5,4. I could have done 5 on the last set but my form was getting out of whack. I started to lose confidence when doing them so I told myself I only had to do 3 reps per set. My self reverse psychology worked, I guess! I will stay at 125 for a bit before moving up further.
Row 70 5x6. I notice my legs extend a little when I pick the barbell up off the ground giving me a little extra help. It is kind of like a kipping row. I tried to take notice of it so I wouldn't do it but kept doing it anyway. Going to stay at 70 and maybe watch some videos about doing Pendlays properly. I just don't care about this exercise that much to get worked up over it, though.
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It can depend on the person. My husband starts to get sore w/i a few hours after working out. I never feel mine until the next day.DaivaSimone wrote: »Yes, it definitely looks like if I was doing clean and press instead of OHP. I should probably try the real OHP next time to see the difference.
And yes, the pain is more like stiffness than sharp pain. I tought that DOMS came later (usually the day after) and not right after the workout, but it may be DOMS in my back, sure. That's nice then. I love DOMS. :P
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Today's workout:
No squats-I bruised my shoulder blade(no idea how that happened) and it was keeping me from holding the bar as tight as I should.
OHP: 65lbs at 2X5 2X4 1X2
Deads: 140 lbs X 3. I also did 145 X 2, mainly because I wanted to be able to say I can deadlift my own bodyweight. So that is my victory for today.0 -
Then explode from the hips as you pull the bar up, dip down slightly to catch the bar on your fingers, then roll the bar to the palm and start the set
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explode to where??? if you're already at only a slight knee-bend, where is there for your hips to go?
also, i assume you also un-dip yourself at some point. /sorry. been doing qa on vague-*kitten* requirements all week, and it shows.
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canadianlbs wrote: »Then explode from the hips as you pull the bar up, dip down slightly to catch the bar on your fingers, then roll the bar to the palm and start the set[/i]
explode to where??? if you're already at only a slight knee-bend, where is there for your hips to go?
also, i assume you also un-dip yourself at some point. /sorry. been doing qa on vague-*kitten* requirements all week, and it shows.
knees slightly bent and bar resting just above knees and resting on your thighs, so your hips are hinged slightly forward. You use the power from unhinging and straightening the legs as you jump up slightly to propel the bar up (in as close to the body as possible) as opposed to muscle-ing the bar up. Saves a lot of energy.
Looks a bit like this (but without the first pull) - check the hips:
https://www.youtube.com/watch?v=F8oxMVpaWVw
If you've ever done a kettlebell swing, it's somewhat reminiscent of that movement, except you don't get to go "grab" momentum by swinging the weight behind you first. But you do have the momentum of the slight jump to help.
Rippetoe does a *much* better job of describing the power clean in all its phases (albeit in an overly descriptive fashion. I used to read starting strength before bed. All the technical ligno made me zzzzzz. I never finished it, either) than I ever could. There are also many coaching videos on youtube that are pretty good.
For the purpose of the overhead press set-up, I figured that you don't need to be uber proficient at the movement, just know the basics to make life easier and maybe prevent injuries? For reference, I can hang clean over 100lbs, and my max OHP is around 90lbs. So clean strength shouldn't be a problem for the press
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ah, okay. ot again but is it just me, or is that guy wearing anything under those shorts? i'm not even being lecherous. i can't watch that part of the loop anymore without wanting to flinch.0
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Rippetoe does a *much* better job of describing the power clean in all its phases (albeit in an overly descriptive fashion. I used to read starting strength before bed. All the technical ligno made me zzzzzz. I never finished it, either) than I ever could.
Speaking of Rippetoe:
http://community.myfitnesspal.com/en/discussion/10048753/starting-strength-book-club?new=1
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Workout B today. Second session.
Squat 5x5 @ 60 lbs. I really concentrated on getting low, and they seemed both harder and easier at the same time somehow. I guess easier on my quads and harder on my glutes? Felt good though.
OHP 5-5-5-4-4 @ 45 lbs. Ugh. Couldn't get the bar up for the last rep on the last two sets. Frustrating, but not surprised. 40 lbs was hard to get through.
Dead lift 1x5 @ 95 lbs. Definitely have more in me for this one. Heavy, but not hard.0 -
Today's workout:
No squats-I bruised my shoulder blade(no idea how that happened) and it was keeping me from holding the bar as tight as I should.
OHP: 65lbs at 2X5 2X4 1X2
Deads: 140 lbs X 3. I also did 145 X 2, mainly because I wanted to be able to say I can deadlift my own bodyweight. So that is my victory for today.
That is an awesome victory! Way to go!!!
Tonight was OHP for me, too:
5@55, 3@65, 6@75lbs
Accessories:
Bench press - 15, 18, 20 @ 72.5lbs
Upright rows - 10, 12, 13 @ 50lbs
10 regular bicep curls, 10 hammer curls, 10 Zottman curls w/ 25lb dumbbells0 -
So workout B.
I am in a photo thingy this month and one of the themes was exercise. I thought great I will get a picture of me working out and double check my form. Well the bad news is I am terribly un-photogenic at the best of times. When I lift it gets worse. And the really bad news is even at my workout b squat weight I was FAR from parallel. So I turned off the camera and really worked on getting to depth at a lower weight and will just progress upwards from there.
So Squats 145 lbs 5 no where near parallel, then 5x5 getting to depth. These where so much harder than I thought they should be. No wonder I was progressing so steadily with this, I was cheating on them.
OHP Deload to 50 lbs (3 fails at 70 lbs) 5x5 no real issues
DL 205 lbs 1x3 not too bad since last workout b I couldn't even get the bar off of the floor. PS I found out I make some SPECTACULAR faces when I break it off of the floor.0 -
Llamapants86 wrote: »DL 205 lbs 1x3 not too bad since last workout b I couldn't even get the bar off of the floor. PS I found out I make some SPECTACULAR faces when I break it off of the floor.
Haha, I follow a bunch of powerlifters on Instagram and recently there's been a theme among them of their deadlift faces!
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i watched the youtube thing you posted. you're photogenic ;-) i think the whole trouble with still photos is that they're still. you always look so much worse when there's no flow.Llamapants86 wrote: »I found out I make some SPECTACULAR faces when I break it off of the floor.
i do it with ohp too. awful. i don't know how i haven't chewed right through my lower lip yet. i have this thing where sometimes while i'm standing in the rack and putting my hands on the bar, i look myself in the eye and decide that i look as cute as gidget. then i unrack the thing and start squatting with it, and i lose that idea.
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Haha, my OHP face is so scary!0
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Just realized I didn't check in yesterday. lol. Does it make any difference if I say "I did a bunch of crazy stuff" instead of listing it all? I'm feeling lazy.
[TMI WARNING]
And today was interrupted by yours truly's uterus. I mean, what better time to start bleeding than the middle of a workout, right? I finished the main work, but had to head home because the shampoo incident from like, a month ago had me throw away my, um, safety precautions. Had to use toilet paper. Fun times. So no squats nor mobility work.
[/TMI WARNING]
10min AMRAP (managed 5 rounds and 5 push-ups on each side)
- step vertical jump x3/leg
- KB offset 1 arm push-up progression x5/arm
- KB bent-over row x10/arm @35lbs
Then moved on to 3 rounds of 30 work, 15 rest w/ 2x30lbs KB
- KB front rack squat 11 / 10 / 10
- Jump squats 16 / 18 / 17
- Floor Press 12 / 13 / 13
- Push-up 10 / 11 / 8
- Double bent over row 16 / 14 / 14
- TRX Recline row 8 / 10 / 8
- 45s rest between rounds (well, after the 2nd round. Arhem)
As I said, fun times
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Workout B (Sat)
Overhead Press, Barbell - 5 x 5 - 55
squats 5 x 5 - 105
Deadlifts 1 x 5 - 105
Overhand Curls 5 x 5 - 60
Leg Extensions 5 x 5 - 60
Reverse Curls 5 x 5 - 60
Dumbbell Skis 5 x 10 - 40
Dumbbell Sidebends 5 x 10 - 40
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canadianlbs wrote: »hee. i can just hear all the muggles right now. DON'T SQUAT OR YOUR WOMB WILL FALL OUT!
No joke, someone's mom told her that once. Can't remember if it was someone here or in the general forums. Hahahaha!0 -
Haha, thanks! The music I was listening to was pretty rockin', so I figured I'd just keep pumping them out!
Today was squats (the last workout of my heavy week of Wendler's) and let me just say, HOLY F-ING S**T, TOE CRAMPS RUIN EVERYTHING. The 4th toe on my left foot cramped up toward the end of my squats so reps 4 & 5 were terrible. It messed with my accessories, too. I took a break, tried to massage it out and tightened my shoe laces which all helped, but did not get rid of it. It's still crampy right now. Stupid toes.
Squats:
5@160, 3@170, 5@180lbs (but only 3 were good)
Accessories:
Sumo DL - 7, 5, 9 @ 135lbs
SLDL - 10, 10, 5 @ 100lbs
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Today was cardio day for me. I did my usual aerobics/hiit during 40 minutes, then I tried burpees (yup, I was inspired by this thread). To my own surprise, I was able to do TEN burpees in a row (remember, my previous personal record was one, so it's a lot of burpees for me). I was kind of proud, even if I'm far from doing a 100 in the same day.
I took advantage of my hubby presence to have him watching my form on my squat (bodyweight, but mimicking the position we have in the power cage), and he said that it looked almost parallel. Now, I'll have to do the same with the load on my back. I'll see this on monday.
I don't have much DOMS from friday workout. I think that the back pain was not even related to the lifts (my gym bag is too ***ing heavy and I think that it was the main culprit for this issue). I'm feeling good and I look forward to my Monday workout!0 -
@ Psych & Katro -- Dudettes, you're so rad. I can't wait until I can squat like you. Seriously. And Pysch -- killin' it with those deads!
@ Daiva -- I'm scared to even try burpees, so good for you! And great job with the "pre-workout" workouts. You're going to rock it on Monday! And by the way, I have literally had DOMS only once since starting 5x5, and that was after a full two-week break, so don't worry about it if they don't come -- you're not necessarily doing anything wrong if you're not sore.
StrongLifts 5x5 / Workout B (ish)
Squats - 1x5 @ 95 lbs., 1x5 @ 65 lbs., 5x5 @ 75 lbs.
- See "Squat Depth" thread for the 411 on these.
- TL;DR -- I played with form, trying to work through the "can't get parallel" stuff.
- Upper quad that bothered me on Thursday felt fine today, thankfully.
OHP - 5x5 @ 40 lbs.
- This is a deload after failing at 47.5 lbs., so these felt relatively easy until the fifth set. I'll attempt 45 lbs. again next time and see how it goes.
- Really engaging my core and glutes on these helps a lot, but I have a hard time doing that without locking my knees. Does it matter?
Deadlifts - Warmup: 1x5 @ 135 lbs., Working set: 1x5 @ 170 (!)
- Form felt OK, but not great on the 170. Just a bit more "pull" when I like it to be all "push."
- I feel like I should be doing more warmups here. Not just because I love deads, but because a 35 lbs. jump feels like a lot. But I also don't want to wear myself out before the working set. Suggestions?
Accessories:
- Plank Challenge -- Day 1 / 20 seconds -- Done.
- Am going to do some hip thrusts later.
LOVE YOUR GUTS!
xo,
C.0 -
workout x. i did so much time-filling stuff on just whatever equipment i could get a moment with while waiting for my turn to squat, that's basically what today turned out to be. in order:
ohp 5x5@30. trying out my new rehabbed shoulder/upper back. or semi-rehabbed, or something. anyway, no interest in re-aggravating it, but the massage on friday helped and probably isolated the real source of it all. so there's improvement and i did want to try and relearn the form progressively while that's going on. at 30 pounds i can get it up in the air without even a hint of a sideways kip, so i'm going to park the ego and make this my reboot weight, i guess.
pulldowns: encouraging and i think i would do these forever regardless of pullup ambitions, just for the benefit of all the muscles involved in that first 'set your shoulders' motion. i stayed mostly at 20lbs and did at least 3 sets of 5 at the different widths. even the widest grip that was giving me a bad teres pinch at a certain point in the move felt much better this time. went up to 22.5 for one more set at each width but then i left it at that. i think doing this pulldown routine BEFORE i do squats is helpful for me, as a warmup for my whole shoulder capsule.
squats: bar-only weight was fageddabahdit. i can't seem to keep form or balance or anything with just the bar, go figure. but i went up to 65 for two warmup sets, tried 95 for only a couple of reps and came right back down to 85. keep telling myself that squats right now have to be about my back and my core, not my legs. so the threshold is whatever those parts can handle, and it was 85. also, i liked 85 a whole lot for general manageability as i was able to really do them with a form i was actually happy about. worked in with some strange teutonic guy who was quarter-squatting 180 or so from a higher set of pins, so there was also the extra bonus of hoisting 45s up to nose level and down again, every set.
bench: 2x5@45, 3x5@65, 1x3@65. bench has been killing me. it either goes fine, or i get something wrong and it puts a serious and scary torque on whatever attaches just below the bottom edge of my collarbone. i'm working on these fibres and a few trigger points among them, but in the meantime my main interest is stopping before anythign gets to where i get that seriously bad-feeling ropeburny feeling again. and since i don't think i technically had to do bench at all this workout (did it last time, at 55), i'm pretty okay with not completing this one.
rows: i did rows, formally and officially and in pendlay form and i think i did actually get a real back workout with them for once. 5x5@50. i specifically wanted to do these because muscle fibre breakdown/rebuild, because back. 50 actually felt pretty light and here too i think i'm benefitting from deloading so much that form becomes easier.
deadlifts: no, i did not deadlift officially, did not even try. but after the rows i strung two sets of 10 fast deads together with the same bar. doing the squats woke up my posterior chain and lower ab muscles and i'm trying to put the Fear into them all about how they're gonna get used from now on.
and then i be'd a good little chiropractic patient and i went off and stretched everything that i'd worked. idk how anyone's supposed to get their post-workout in within 30 minutes or so, if they're supposed to stretch too. but anyway, while i was down there i did two xty-second planks too. think i left my watch at the massage place yesterday so i don't know real time, but i held both of them for 12-15 long slow breaths, so.
and about time i was back doing planks. never mind about abs, the reason i do them is every single bone in my spine does a little realigning-style clunk if i get the right pose and i hold long enough. so that in itself is a reason for me to keep keeping them up, because my spine sounded like a long domino chain going down, after so long without them.
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Did my workout after work, so it's another late one for me. Squat felt like it took a long time because I started the warm up with the bar again, working on figuring out where my feet should go as it's easier to look down with just the bar. I have a hard time, on occasion, waiting around between sets and "resting". But I also felt a little tired after the heavier warm-ups so might work on what amounts I do pre-5x5.
Workout B
Squat - 5x5 @ 135 - back to the big plates though I haven't tried more yet.
OHP - 5x5 @ 60 - they were tough but I did all 5 sets as I'd failed on them and deloaded before.
Deadlift - 1x5 @ 165 and 1x2 also at 165 - I tried mix grip on that second two just to see what it feels like as I've just being doing both overhand but my grip is struggling now as it gets heavier.
Leg Press - 3x8 @ 140 cause why not
treadmill - slow walk for 35 minutes
I will admit, Crabada, I don't warm up on deadlift at all. In the video of him going through the lifts, he did them without warm up because it had the two lifts done before it. So, I've just sort of followed that and when I get to deadlift, I just do the main set (and on occasion an extra one cause I like it and seems such an effort to set up for one measly set).
And that's the end of week 8 for me, according to my notebook. Not bad overall, maybe at the end of week 9 I'll compare start weights to where I've made it thus far.0 -
today was... well... I don't know. I always get in this weird zone where I'm kinda slowmo on everything when I'm on my period, and the day was focused on AMRAP sets... not a very good mix! lol. I *did* manage like 5 double unders without stopping during my warm-up. First time I manage to chain them together like that in FOREVER! I guess the zone helps (fyi, "chain them together" means I would do 5 normal jumps then a DU, 5 more and another DU. The first one actually surprised me because I'm so used to missing them. I guess I haven't been jumping high enough or something)
EMOTM x8
power pull-ups x3-5 (kept it around 3, changing my assistance as I fatigued)
switch push-ups x3-5 (mostly 5s except for 2 sets I think)
8 min AMRAP
- 2KB Sumo deadlift x5
- 2KB 1 leg RDL x3/leg
with 30lbs KBs, managed 9 rounds and 4 deadlifts. And then proceeded to sit down for like 5 minutes because my lower back was just dead. Not sure that's supposed to happen, but it doesn't hurt right now so it must've been working really hard (and nonstop) is all.
8 min AMRAP
- 10lbs DB manmakers x5 (thats a burpee with renegade rows into a squat clean thruster)
- sitouts x5/side
managed 4 rounds and a single manmaker and gawd I hate that move so bad.
Did a 5x5 on the squat @ 105 after that, still working on my form. I was leaning forward a smidge (finally was able to video) but I'm chalking it up to being fatigued. It was actually somewhat challenging, to be honest. Also did some hip mobility in-between sets.
Aaand i finished up with some incline DB press (40x7, 6, 5) superset with incline DB curls (20x8, 8, 5) and even tried to do some triceps overhead 1db extensions on the first superset (got 10 @ 40) but figured the press was frying my triceps enough as is.
Then I went to the grocery store and did 5 sets of 25 cans-into-the-recycler... that counts too, right?0 -
Workout A
Squat 150 lbs 5x5 felt good and I was hitting depth so on to 155 next time.
Bench 90lbs 5x5 go me I was thinking I would have to deload these but I got them
Row 90 lbs 5/4/5/5/4 form feels good and solid though.
This took me almost 2 hours to get through because the tiny human just refused to have a nap. She would doze off, I'd get a set in, rest and just as I was going to start my next set she would start to scream. Seems as though she thinks she has had a nap though, all happy and full of energy. (ps I need a nap)0 -
Today was another cardio day for me, but I tried to mix things up a bit by doing a HIIT (Tabata) workout. It was filled with squats, jumps and burpees, so I can say that I have worked a lot with my body weight. It give an occasion to practice squats before going in the cage tomorrow.
I kept it slightly moderate today so I'll have more energy for lifting tomorrow.
Also, tomorrow will be a long day for me because I'll be in the gym at 7h AM, and I will attend a music show after work and won't be in bed before midnight. I'm guessing that tuesday will be a complete rest day for me.0 -
@Daiva -- Good luck! Can't wait to hear all about it! xo0
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