Daily Check-in: Time March-es on
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Run day today. I changed it up a bit though. I did a "fitness test WOD."
5 rounds for time of:
0.25 mile run
15 burpees
10 meter broad jump
I managed to complete it in 21:16. I also ran another 2.75 miles after to get me to an even 4 miles for the day. I was slower than normal, but I'm not surprised since I was a bit stiff from yesterday's workout and did the first 1.25 miles differently.0 -
Check-in, kinda sorta workout. I went to the lifting form session that DawnEmbers went to.
There were 5 of us there and I was clearly the only one who knew how to lift so I was kind of stuck between being proud that I had a clue, and feeling like some sort of show-off.
It was really valuable though, I got an A+ on my squat form and I was pretty proud (and then kind of embarrassed because he had me model a bunch for the class and I wasn't trying to show off). He had a minor tip on my deadlift, and he pretty much thought my OHP was all wrong!! Yikes!
We didn't go over as much as DawnEmbers did, because there were more people in the class.
It was a sorta-workout because the weights were low and it was not challenging, but I'm still tired because I did lift yesterday and I'm still sore from that.0 -
So 5 week for deadlifts
135 lbs x5 155 lbs x 5 175 lbs x 5
3 x8 front squats 75 lbs I need to work on form, these really hurt my knees the way I was doing it
Then 10/8/6/4/2
DB snatches 20 lbs
lunges 20 lbs (was supposed to be 50 lbs but my knees were just not having it)
burpee squat
this was fun although front squats need some(lots) of work shoulder/wrist/elbows just don't work right and so my lower body kind of compensates for it.0 -
rest day, but ima report on my left hand project. the project was to switch sides, and pretend to myself that it's my right arm and not my left that i'm favouring. so for two or three days i've been keeping my right hand close to my side and using my left to do just about everything. reaching and pulling and pouring and turning and pushing . . . and hefting my bike.
i may be being premature here since i've only been on this schtick for a couple of days, but i just can't believe it. there are still a few isolated super-tight muscle strands in lats and rear rotator cuff that feel like triggers points and catch me in certain movements.
but the shoulder itself . . . i'm just breathtaken at how good it felt all day today. it doesn't hurt. it's not stiff. there's way way less restriction. aside from the doms and a bit of an ache from all the ohp and the rows yesterday, plus those one or two trigger spots, it feels right-er than since before i even remember. and i have range. it, like, moves anywhere that i want it to and it feels like the ball is just floating in the socket.
i don't even know what did it, but i actually think it was nothing more complicated than just using it. all the reaching and stretching and turning and stuff that you do just in the course of an average day. turns out making coffee is a good rehab move if you do it with the right hand
can't wait to get into the gym tomorrow and see what kind of bench press me and my golden shoulder might be able to pull off like this.
edit: um, er. i mean with the wrong hand. with the left hand, i mean.0 -
Cardio...35 minutes on the treadmill. Done and done.0
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Today was my first workout in over a week. I think the rest did my back / hip / leg some good, but it felt really great to get moving again -- especially after the 11 hour drive yesterday.
Workout B
Squats - 5x5 @ 135 lbs.
OHP - 6/8/8/8/5 @ 40 lbs.
Deadlifts - 1x5 @ 135, 1x5 @ 145, 2x1 @ 155 lbs.
- Considering how heavy these were, I can't believe I was able to lift 185 last month. What the heck happened?
Accessories:
Bicep Curls - 3x10 @ 15 lbs. (in each hand)
Skull Crushers - 1x12 @ 22.5 lbs., 1x12 @ 25 lbs, 1x12 @ 22.5 lbs.
Good Mornings - 3x12 @ 45 lbs.
Stretching
The gym I went to was amazing! Maybe the most gorgeous facility I've ever seen. I wish I could take it home with me. And a day pass was only $5!0 -
I joined the group 2 weeks ago, but first time for check in. Right after I joined I messed up my knee! Anyways, I took 2 weeks off and started again with my knee feeling better for a few days (not sure what happened). I ate a 10% deload for squats/deadlift to my sadness, but I decided it's better to not push it in case my knee got angry. I felt sad as I'm already trying to work back up from deloading back in January.
Workout B
Squats 5x5 - 115 lbs
OHP 5x5 - 57.5 lbs
Deadlift 1x5 - 115 lb
+ foam rolling/stretching/dynamic warmup
I didn't deload on OHP. During warm ups it was a joke how fast I was banging it up, so I decided to not to deload and repeat my last weight. Surprisingly, that was pretty easy too and I did only short rests. Last session 2 weeks ago with 57.5 lbs was a pain and I used the entire rest. So weird!
Squats and deadlift went okay. The weight felt light but I felt a little unstable at the knees, favoring one side. However my form checker said I looked good and wasn't leaning. Oddly during my 2 week break I gained more shoulder flexibility, which helped out for squats.
Fingers crossed DOMS doesn't get me tomorrow.0 -
I did 40 minutes of kickboxing last night, and although I really enjoyed it, I am going to have to slowly work extra cardio into my SL schedule.
I thought I picked a lower-impact workout, but my right knee is super achy this morning. Same thing happened last week when I did a 50-minute Zumba workout. To be fair, I'd never done Zumba before, and I assumed it was a lower impact/intensity workout than it turned out to be (I did a Zumba MAX dvd). I probably made it higher impact with all the flailing and jumping around I did just trying to keep up with the moves!
I've definitely done higher impact workouts in the past without any problems, but I guess this was a little bit of a shock to my body after focusing strictly on SL and just walking 10K steps a day for the past 6 weeks. I'm so torn, because I want the extra cardio to speed up my fat loss, but I don't want to screw up my lifting progress by over-doing it on the cardio!0 -
Still cold and snowy here...I am still hopeful for warmer weather. On March 14th and 28th we have predicted highs of about 50 F. If this happens I am definitely going to go for a nice run outside!! I can't wait :-)
WARMUP
bike 5 min
arm swings 1 min
kettlebell swings 2 mins
jumping jacks 1 min
LIFTS
Squat 5x8 107.25 (up!)
Bench 5x5 65 (will stay here for a while)
Rows 5x5 80 (up!)
Deadlifts 1x5 80 (just for fun)
EXTRAS
Convict Conditioning Pullups Step 3: Jackknife Pullups 3x20
Convict Conditioning Pushups Step 3 Knee Pushups 3x12
Jacknife pullups are getting better. I am bearing more of my weight and am pausing at the top and holding for as long as I can. On my way to my first ever pullup. hopefully. some time. this year.
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Cardio today - 3.5mph on a 4.5 incline for 30min, warmup/cool down at 3mph, 0 incline for 5min. I'll be doing the same tomorrow - it would be a lifting day, but my groin (pectineus muscle) is super sore and squats aggravate the hell out of it. So I have to back off until that feels better. I'm hoping to lift, deloaded, on Friday. We'll see...0
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Hello! I'm not new to SL but newer to the group and def new to posting...
Squats-5x5 @ 95 lbs
OHP-4x5 and 1x3 @ 60 lbs
Deadlift- 1x5 @ 135 lbs 1x5 @ 165lbs
OHP was really shaky on the last set and only did 3 reps. Deadlifts felt great! Today was the first time using a different grip and I really liked it.0 -
DaivaSimone, great job, good to come back from a slump!
Now, I'm in a slump right now. My weights feel impossibly heavy this week.
I think it may have more to do with the fact that my schedule has been such that I only end up eating once a day, very late and it has messed me up. I've spent the last three days in the car, running errands for my mother who is staying at my house following surgery. So, my schedule is totally trashed and my routine is just off and that really messes me up in a major way.
Anyway, going to be more conscious of protein today, since I know I have not had enough the last three or four days.
Workout:
Squats: 3x5 at 175 lbs. They were not good and I gave up after three sets. Just not feeling it.
Bench press: 5x5 at 130. Last set was really wobbly, but otherwise good.
Rows: 5x5 at 125. These are almost as hard for me as OHP. They simply never feel like a natural movement.
So, staying at my current weights and just trying to keep doing SOMETHING until my house guest/patient is gone. (And that will be at least a month, probably more.)0 -
Workout B for me this morning.
I am a little bit sad because I suspected a stress fracture in my tibia for a while (I had a really localized sharp pain when I was trying to get up after being seated below parallel - like on my crappy couch or on the toilet), and I started to experience the same pain while squatting. It looks a lot like a stress fracture in the way the pain is really sharp but not regular nor predictible, and how it start to be more frequent and more sensitive after physical effort. I will have to go to the doctor today or tomorrow, and this sucks.
But, all in all, except the pain, I had a good workout. I did a PR on deadlifts, yay!
Good Mornings: 1x5 with body weight (well, I used a broom stick) and 1x5 with the oly bar
Squats: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85. 1x5 @ 100 and 5x5 @ 110. I'm increasing the weight after my deload on Monday, and it feels good (except the pain in the tibia, as previously stated).
OHP: 1x5 @ 45, 5x5 @ 50. I did all my sets at 50, yay! It was much easier, but still not perfect. I tried to complete a sixth reps on the last two sets, but it didn't happen. I'll try to work on that before increasing the load.
Deadlifts: 1x5 @ 50, 1x5 @ 130. I tried to not warmup on those, because last time, I had a major stamina drop and was not able to complete my sets. 130 was HARD and HEAVY, but I'm proud that I was able to complete all the reps. I may or may not repeat, but I will have to do some grip work because I felt like my grip was falling apart on the last rep.
No accessories today because the 55 pounds kettle were used and I didn't had the time to wait for it. I did a 80 seconds plank on the BOSU.
Then, stretch and foam rolling. I saw on bodybuilding.com a great way to foam roll the traps and the rumboids, and hmmmm, it was good. I could have done this all day.0 -
@DaivaSimone Hope it's not a sfx! How long has it been going on? And if it's not a stress fracture, hopefully it can be remedied quickly...
Kind of a meh day today but I was so exhausted I didn't want to go (my 20-month old is teething and has molars coming in, and we got ~3hrs of very interrupted sleep Monday into Tuesday, so even after a solid night last night I was draggy this AM). Still dragged myself out and went, and I'm glad I did.
Squats: 2x5@45, 1x3@75, 5x5@110. Felt decent, but since 115 gave me such trouble last time I am going to do 110 again before jumping forwards.
OHP: 5x5@50lbs. These felt...easy? I went through them smoothly, and didn't feel like any of my reps were a major struggle. The only explanation I can imagine is that the laws of gravity temporarily reversed themselves for me.
Deadlift: 1x5@135, 1x5@165. The 165 was supposed to be a warmup for 185, but I just wasn't feeling it, and I figured pushing for a PR on a deadlift when I'm feeling off is a bad idea.
Skipped any accessory work because I had to go home and shovel ICE off our sidewalk.
Is it summer yet?0 -
Oh, Daiva I hope your pain isn't a stress fracture! Yes to getting that looked at!
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Hola!
Today was an A workout day for me.
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 75 and 5x5 @ 95.
Bench: 5x5 @ 60 - Is it recommended that I do warm-ups for bench?
Row: 5x5 @ 60.
Accessories:
Lat pulldown: 3x6 @ 85.
HIIT (1 minute high, 2 minutes recovery) for 15 minutes.
I'm glad I was able to get to the gym this morning as we've been dealing with ice. The forecast is calling for 6+ inches of snow tonight into tomorrow and then record lows (near zero) on Friday, so I'm not sure if I'll get to the gym.
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B Workout for me today:
Squats- 2x5 @ 45, 5x5 @ 90 (These felt good!)
Overhead Press- 5x5 @ 50 (I am going to get some fractional plates. Until then, I think I'm only going to increase one more time to 55.)
Deadlift- 1x5 @ 105
Heading to hot yoga later, which I definitely need! It's a flex class that really gets into hips and hamstrings.0 -
@Lovetowrite -- I usually do two sets with just the bar to warm up on bench, just to lock in form and get my head in the game.0
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Today was my first day of the program and I loved it! I actually downloaded the app and followed the recommended weight.
Squat 5 x5 @ 45 lb. - It felt very easy, but was too nervous to go up in weight so quickly.
Bench Press 5 x 5 @ 45 lb. - Another easy move.
Rows 5 x5 @ 65 lb. - It started out great, but was definitely feeling by the end of the fourth set.
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Good workout today. Entertained by the guy doing either cocaine or pre workout. He was curling with 115 lb dumbbells so must be doing something right.
Squatting 95 lbs now, but think I will stay here for the next workout to make sure I'm going ATG.
Doing hip thrusts at 40 lb now--those puppies get my heart rate up!
Deadlifted more than my bodyweight @ 135 lbs x5 reps, HOORAY! Feels awesome to meet that goal. Now my husband is worried I'm going to be able to deadlift more than him, LOL.
Did a couple of terrible good mornings, need to figure out a better set up to do these.
Other accessory work, love looking at my line graphs and seeing them go up!!
Also, still trying to figure out good cal goal for the day. At 1700 now, eff the scale. I cannot function below this or I get super cranky and road rage-y.0 -
Did a quick, easy workout while my back gets back to 100%
Squats at 70, Bench at 65, and Row at 55. I'm doing a diet break and actually having a hard time eating all my calories, which feels crazy since I obviously haven't had that problem in the past, lol! So given that, I skipped cardio. It was kinda nice to just hit all the sets quickly with little rest and get in and get out of the gym. I think I'll be able to resume prior load next workout too since everything feels pretty good.0 -
took the day off work and slept for most of it. probably would have done better with two rest days but i went to the gym just to redeem myself a little bit. workout a and imo it was all pretty half-assed.
squats: 2x5@45, 2x5@55, 1x5@65, 5x5@75. still troubleshooting upper-body form, but i worked my grip a little bit inward with every rep and ended up with my pinkies squarely inside the knurls. much more comfortable, and around set 3 i started to re-remember about keeping my chest more 'up' too. elbows/shoulders seem more even, i thiiiiink my left leg and glute are getting stronger, and for what this is worth i lifted without collars and the plates didn't seem like they travelled at all. i'm not happy about some parts of my form though, though i can't quite pin down what it is i don't like.
bench: 2x5@45, 5x5@65. so shoot me, i jumped up 10 lbs. because i couldn't locate either the fives or the fractionals, is why. anyway, this was hard. had that same problem as previously where i lose form getting the bar off the pegs because they're just a fraction too high. which is weird because i don't always have it. i should think more carefully about where i am on the bench, maybe. noteworthiest part was i remembered to 'touch the bench with my hair' throughout the whole thing, for a change. i don't think i performed this lift very well, whatever the weight.
rows. bleh. not that i didn't do them, because i made more than one different attempt. but the whole thing was too messy for me to know what to report. trouble getting equipment, so i did some reps with 30lbs, some with 65 (trainer plates on the great big long bar) and then even tried putting the trainers onto the little curl bar for a 40lb weight. they all pretty much sucked, but the muscles in my left posterior cuff were working pretty hard keeping their side of the bar up for squats, so they were tired already.
plus. there was blood on the knurls of the great big bar, and even after i fetched the doohickeys and spritzed them clean i was kind of squicked out. then i discovered that the same someone had actually left a little chunk of his/her callus on the bar too, and i kind of lost my heart to keep lifing today.0 -
Had a great workout today DESPITE not getting the cage at all That really feels like an accomplishment because usually if I can't do my squats I get super cranky and pissy. Today I decided to just make it work.
10 min elliptical hoping for squat rack. No dice! Oh well!
Bench - I have not benched in 3-4 weeks so it deloaded me to 55. This was quite easy and I did 5x7 along with my usual bench accessories, which is 5x12 lifting my legs up and down after my set while I keep the bar up in the air, and then 5x15 of popping my hips up in the air. I don't know the names for these things.
Rows - I also have not done rows in a long while (when I miss lots of days I tend to do workout B again) so it deloaded me to 65lbs. This is really hard for me on rows. My form is really poor. I realized there is a great room at the gym where I can do this and see myself well in the mirror so I could really see my struggle. Accessories with this are romanian deadlift.
Front squats - I've never done a front squat so I took it safe and did this with just 45lbs, did 5x7, in the room where I could watch myself carefully. I was really tired by the end, it was really taxing on my arms. Am I supposed to rest the weight on my clavicle or just support it using my arms? I was just using my arms sooooo that might be why it was such a challenge lol. Maybe I was doing it all wrong.
My attitude has really improved the last few days. I got a deserved kick in the pants from Courtney to be nicer to myself, and at the form workshop last night felt really validated when he praised my squat form as excellent. So I think those things have really perked me up and I feel really motivated. The fact that I have gone to the gym 3 days in a row (after struggling to go twice a week for 2 months now) speaks to that I think 0 -
5km run last night. Lifting tonight.
Tonight was insane
Squat 5x5 @ 160lbs. Ugly last rep. Urgh staying here
OHP 5x5 @ 55lbs. Deloaded here, working back up to baby my shoulder
Deadlift 1x5 @ 190lbs, 1x4 @ 210lbs.
Accessories: latpulldowns, Bulgarian split squats
Then i wanted to work on getting lower in squats and perfecting my deadlift form so made a ricidulous circuit of 1x5 deadlift at 165lbs and 1x5 front squats @ 55lbs, repeated five times. Do not recommend so many deadlifts but was lost in perfecting my form....oops...gonna feel that tomorrow.0 -
Well, after a calm morning and such, ended up going to work on my day off. In fact, of the three in a row scheduled, I will not work on just one of them as we have a part time person out sick. Short shifts but still gets me some overtime. Went to the gym after work so was able to get everything I needed easily enough.
The 10 reps is a little better than the 12 or 15 from before.
Day 9, A5
squat 3x10 @ 105 - Kept the weight just cause back has been iffy. Might increase next time.
push-up 1x10 bench and 2x10 rail
seated row 3x10 @ 60 - Probably will keep weight same next time, the 10 lb jumps are tougher.
step up 3x10 @ 20 - Couldn't find the 22.5 ones to use.
pj 3x12
Then, for fun: Wrist curls with 10 lb dumbbell, 3x10 bent over row with 50 lb bar and 160 lb leg press focused on using heels for 3x8.
Now to relax and look forward to sleeping in tomorrow.0 -
Did a 5k run yesterday during my lunch break.
Did workout A after work. I deloaded a bit to work on form.
Squats 5x5 at 135. I taped all of these to check form. I'm getting low enough (knew this), but I'm having a bit of a knee issue. My knees tend to drop in when I come out of the hole. I'm going to stay lighter for the moment to work on this.
Bench 5x5 at 110. And I only had to take the 90 second rest periods instead of 3 mins. I want to bump up, but I'm thinking I will wait until after I get back from vacation.
Rows 5x5 at 60. I dropped the weight here to also work on form. These felt really good, not too heavy not too light.
Did a few accessories after:
5x10 of chest flies with 10# in each hand.
5x10 of cable rows with 70#.
And a 10 min bike ride.0 -
Wow, 40+ posts in here while I wasn,t checking in O_o I don,t know that I'll read everything. I skimmed over a little. I know you guys are killing it, but that,s the extent of it! lol
Here's today's workout:
(Yes, that's lazy)
I'm still going at it. Need moar sleeps. Will be wordier soon.
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A this morning after night shift.
I deloaded everything as I was tired and wanted to work on form rather than ploughing on regardless so it was fairly easy.
I have also set the app now for tiny increments for all increases.
Squat 5x5 60kg
Rows 5x5 35kg
BP 5x5 32.5kg
I still don't know whether my row form sucks or not. I find it very, 'unnatural' for want of a better word despite having studied a load of form videos.
On a side note I think I have PMS yesterday and today and I just want to eat ALL the food, everywhere. I am ravenous. Someone brought us in a load of cookies at work last night. I normally avoid food on my night shift except a midnight snack that I take, but I had 4 of these cookies last night at 100 calories a pop. Oops.
Trying really hard today to behave better but I am soooo hungry. For carbs.
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Today would normally have been a lift day, but I just did 30 minutes of interval inclines on the treadmill. Last lift I strained my pectineus muscle in the groin so I decided I'd take one extra day to rest it (squats aggravate it). Feels perfect today so tomorrow I'll carry on with the lifts - deloading squats to work on form.0
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