Workout check-in - April-tle bit more awesome
Replies
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LaarainNYC wrote: »Same old story: lower body progress, none to speak of wrt the OHP.
All 5x5
Squat 125
Overhead press 45 (hard)
Deadlift 115
Then Zumba
I have the same issue, failed on the OHP at 36#. We have to remember that's why we're here, and think at where we started!!!
Your doing great with squats! I'm repeating 85# this week to work on form.
Thanks! Yeah, the lower body stuff is much easier for me (and most women I suspect). I've deloaded on both the OHP and the BP in order to work on my form.
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PR day!
Squats 5x5 175lbs - I thought 185lbs was my PR back in October, but apparently it's now 175lbs as per Sl app and Fitocracy. Ehh, I'll get to 185lbs and show my bad memory.
Bench 5x5 95lbs - PR! I thought I was going to stall out here for a bit, but I did it! I was leaning a bit to the left at first, but last 3 sets were great.
Rows 5x5 80lbs - finally didn't suck.
My arms feel like jello wheeeeeeeeeeeeeee!0 -
LaarainNYC wrote: »Yeah, the lower body stuff is much easier for me (and most women I suspect).
heh. i had a nice conversation in the gym today with a random woman who watched me deadlifting and said something nice. turned into a bit of a confab since she was confiding and gabby. 'i hate deadlifts' she sez. turns out the reason why is 'they scrape your shins and i'm too vain to want scars on my shins.' so she deadlifts with barbells instead. then i mentioned how interesting it is that every one has different tastes, like for instance i actually like deads but i'm not fond of squats - 'oh squats, i hate them' she says. 'i just basically never do them. haven't in forever. bench press i like. people say bench is hard, but idk i just always like doing that. i pretty much do it all day.' i was laughing through the rest of the workout. i actually found a real live person who skips leg day and loves doing bench . . . and she's a girl
anyway. workout b.
squats: i'll be honest here. squats just sucked. idk why precisely but it had to do with shoulder and other stuff and just never feeling like i really had the whole package together, not to mention feeling not-that-strong too. i did 2x5@45, 1x5@55, 2x5@65, 1x5@85, and then i backed up after just one set at that weight and did 5x5@75. or maybe 6. or could be 7. it was made of all the versions of suck to start with and then it just turned into a big stubborn grind so that i lost track of my sets.
ohp: i did 5x5 of this one at 45. eventually. ohp is like one of those relationships/friendships that aren't abusive and have a lot of good stuff, but they also make you feel sad and confused a whole lot. i want to love ohp. i do love it in fact. i just don't understand why it's always so mean to me. when i was done with the big bar i snuck off behind its back and cheated on it by doing two more sets of 10 with the 30lb bar. in fact, i possibly should give up on being 'heavy' with this lift for a while, stick to the 30lb bar and do sets/reps for volume instead. but i don't wanna. i have giant deltoids these days - why can't i get that bar up?
rows: 3x10@50lbs. that's in the ice-cream fitness spirit of 'deloaded' rows every other workout.
deadlifts: i did a lot of deadlifts and called them warmups. i was mad by that point. sets of 5 strung together at 50, 70, 90, 100, 110, and then finally around 4x1 at 120. took me that long to get feeling okay about form. the first four were hard but fine, but i tried for the last one and it just would not happen so i let it go.
bicep curls: can't remember who was talking about these upthread - but hey whoever you are . . . me neither. i tried with the 30lb bar and didn't even get a good start on one rep. got the curl bar instead and did 3x10, so that's 20 pounds.
i'm really seeing the 'need a rest week' lights flashing all over the place. but i hate passing up the wide-open scheduling that this long weekend gives, so i still want to do wone more on monday and THEN, maybe . . .
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canadianlbs wrote: »
bicep curls: can't remember who was talking about these upthread - but hey whoever you are . . . me neither. i tried with the 30lb bar and didn't even get a good start on one rep. got the curl bar instead and did 3x10, so that's 20 pounds.
I know right?! I can't believe how much harder these were than I was expecting... It was so weird.
My biceps are my most visibly impressive muscles, why can't I OHP 100lbs and curl 65, yeesh.
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Loving being back at lifting!! Taking it easy to protect my shoulder - even though I completely smashed them with a huge shoulders superset at the end - they feel fabulous now and I'm so so so thankful and stoked!!
Squat 5x5 @140lbs.
Ohp 5x5 @ 55lbs.
Deadlifts warmup 1x5@180lbs working weight 1x5 @200lbs. Yeah baby!!
Smash shoulders superset
5x5 of this circuit
Lat pull downs @90lbs
Single arm row @25lbs
Single arm thrust things @25lbs
Single arm dumbbell press @25lbs
Prone jackknife
Sooooooo good!!0 -
On curls - If it makes anyone feel better, I can't even figure out how to use the curl bar still. I tried once and it was just awkward. I don't know which part to hold and nothing felt right. I may not keep curl in my accessory lifts, haven't decided yet. Anyways, on to the lifting report.
Considering I had a rough shift at work that included a monster of a headache, the gym turned out not too bad. I'm officially on Stage 2 of NROLFW and they start to get shorter with just 8 workouts per stage. Workout A is pretty easy and I don't mind any of it but there are no crunches, so that helps. Not too much moving around either as the grouped lifts were easy enough to do near each other based on gym layout. We'll see how Workout B goes on Tuesday.
Stage 2 - A1
front squat/push press 2x10 @ 55 - My left shoulder wasn't a fan and the last reps were tough but made it through. The hold is a little awkward since I'm using overhead press stance and squatting but making it work.
step-up 210 @ 20 with short step - went back down to 20 since had a break from them after stage 1 and it was easier to pick a mid-way weight to use the dumbbells for both exercises.
db one point row 2x10 @ 20 - balance is fun on that one, left side struggled and I'm glad I was hiding in the stretch area though still think a guy wondered what I was doing.
static lunge 2x10 @ 30 - used 2 risers for the step and just did the small bar that weighs almost nothing and 30 lbs from the class area.
push-up 2x10 from the step with 2 risers, or well, 4x5 as I had to take breaks after each set of 5 for just a little bit but the step is lower than even my bench attempts in stage one, so getting closer to on the ground ones.
cable wood chop 2x10 @ 12.5 - still not sure on these 100 percent and did them first instead of plank but it's close to the stretch type area so they go okay together.
plank 1 @ 50 seconds and 2 sets of 30 seconds - forgot timer in locker so had to watch the time on my iPod during songs, so it's not exact.
Extra:
shrug 3x10 @ 25 - not bad
assisted chin-up 3x8 @ 13 - barely could make it through them but slight progress.
Now to make frosting for carrot cake and get some sleep. mmmm0 -
10 minute power warmup
squat: 2x5x45, 1x3x75, 5x5x125
ohp:5x5x75
dead: 1x5x150
Then, on a whim, tennis match with my man, 40ish minutes.0 -
Day 3 ohp
60 lbs x 3,70 lbs x 3, 75 lbs x 1 fail blah it just didn't want to go right and my back gave me some warning twinges. I wasn't willing to risk it. Did 65 lbs x 3 to see how it felt and those felt ok
Then 3x8 empty bar emotm
Amrap in 4 min x 3
3/6
Hanging cleans 65 lbs
Db rows 20lbs
Assisted pullups
Only got 2 rounds each time. Probably had time for the 9 on the first go around but that was because I didn't pace myself well and was just not doing anymore without some rest.
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Treadmilled it for about 30 minutes this morning...I had to talk myself into it. I am working on changing my mental state to the kind where I don't think or ponder it, I just get up and do it. It's slowly working!0
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Back at it today.
Squats: 5x5 @ 145 - these are starting to get tough.
Bench: 5x5 @ 80 - I chickened out at going up to 85 again.
Row: 5x5 @ 90 - easy again.
I also did seated upright rows: 5x5 @ 85 pounds. Again, easy.0 -
I was on the run yesterday so did not report my workout. You guys get a 2 for 1 this morning
Yesterday:
Power Snatch EMOTM x6, 70lbs x2 reps
Not as easy as last week but still very feasible. Pulls felt smooth
Back Squat 135x5, 150x3x3, 160x3
Band assisted dips/more assistance: 6 - 6/5 - 5/6 - 5/5 - 7/5 (I'm going off memory here, could be a lil off)
Metcon - 3 rounds for time: [final time 14:22]
- 180 singles (jump rope)
- box jump overs @ 20' x10
- Barbell Manchild @ 65lbs x9 (squat clean into a thruster) broken into 3/3/3, 5/4, 6/3
No Matter What sets:
Recline rows x16
Push-ups x21-- failed at 18
TODAY:
Clean Pulls 115x5, 125x2x5, 130x5
OHP 70x5, 77.5x3x3
Assisted pull-ups 4, 3, 3, 6 (chin, pull, added assistance wide grip, added assistance chins)
Was sucking hard at the pulling today (I must be heavy from yesterday xD) but surprisingly enough all my OHP reps were crisp and relatively fast!
Somewhere in between I also did a set of 8 barbell curls with the empty 45lbs bar. They were HARD!
12 min AMRAP [total: 11 + 1 clean]
- 1 power clean @ 95lbs
- 2 muscle-ups (subbed in TRX recline rows + transition into overhead triceps extension)
- 3 burpees over bar
- 4 bw squat
was a fun little finisher but I was pacing myself way too much. I had a 12th round in me for sure. Although the cleans were not super awesome. I'm pretty beat up from yesterday and the week-long binge I've had.
NMW sets for today:
Recline rows x17 -- failed at 15 or 16.
Push-ups x21: Failed at 19
Added a few submax sets of both while I was doing some hip mobility. Gonna give it a rest tomorrow. Both my upper back and pecs are SORE!0 -
Really slacking with the workouts right now. Working 8 days straight while trying to fit in all the Easter baking and socializing has killed me. 8 dozen mini cupcakes, and a ninja turtle birthday cake for my 32 year old brother complete. :P Back at it tomorrow though when I finally have a day off.0
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Strong lift day today:
Warm up - jumping jacks for a minute
Squats - 5x5 @ 70lbs
OHP - 5x5 @ 65lbs (it is getting harder now)
Deadlift - 1x5 @ 135lbs (boy, am I feeling this now)
I am really enjoying this now and this group.0 -
Thursday's Workout - all 5x5
Squat - 60 lbs - had to deload for this workout to get down parallel, will re-do this weight
Bench - 50 lbs
Row - 60 lbs
+ some accessory work (bent-over 1 arm row 3x12 @ 20lbs, planks 3x30sec, pushups 3x12)
+ stairclimber 10 min
+ walk 30 min
Fri/Sat - rest
I did get a couple hours of walking in on Friday though
Sunday's Workout - all 5x5
Squat - 60 lbs - felt much better getting parallel
OHP - 40 lbs - felt a bit weaker than my last OHP, will re-do this weight
DL - 70 lbs
Mon - rest
Will be heading back to my full gym this weekend as I need to get some heavier lifting in! I've been using the gym at my complex using dumbbells so its time to move up.0 -
Cardio today, so C25K week 4. This is the 4th day on the week and I'm going to do one more before moving on to week 5.0
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Moar PRs!
Squats 5x5 180lbs - PR, and heavy but very do-able. 185lbs here I come!
OHP 5/5/3/2/5 72.5lbs - The 4th set my arms were gassed that I dropped the bar at the second rep. Last set I nailed just on principle, stupid OHP!
Deadlifts 1x5 175lbs - PR! I'm probably going to switch to loading 5lbs instead of 10lbs, this was rough on my grip.0 -
@awkwardsoul great numbers!!! Yay for PRs!!
Been experimenting with different samples of preworkouts lately and today I tried a monster energy drink (small can, zero sugar). Only had that this morning before training so techically was fasted training:
Squat 5x5 @140lbs.
Bench 5x5 @ 72lbs.
Row 5x5 @85lbs.
Leg butt attack superset:
5x5 of each super-setted
Bulgarian split squat with 12lb Dumbbells
Front squat @ 70lbs.
Hip thrusters @80lbs.
Step ups to bench height - bodyweight only
The decided I hadn't punished myself enough so headed out for a mad 4km run.
Now I eat.0 -
Workout B:
Squats - 2x5 @ 45, 1x5 @ 65, 5x5 @ 85
Overhead Press - 2x5 @ 21, 1x5 @ 36, 2x5 @ 35, 2x5 @ 34 - failed at 36 last week, still difficult, trying to work my way up to 5x5 at 36 :-(
Deadlifts - 1x5 @ 110 - any suggestions on what to use to raise the barbell besides weights?
Sumo Squats - 5x5 @ 450 -
Workout A (Mon)
Squats 1 x 5 - 125
Squats 1 x 5 - 175
Squats 5 x 5 - 180
Overhead Press, Barbell - 5 x 1 - 70
Overhead Press, Barbell - 5 x 5 - 80
Pendlay Row - 5 x 1 - 80
Pendlay Row - 5 x 5 - 1150 -
okay, this is it. from here on in i am not lifting for at least the rest of the week.
squats: 3x5@45, 1x5@55, 2x5@65, 1x2@85, 4x5@75, 1x5@80, 2x5@75. 75 was the comfort-zone weight and they were solid enough that if i had any oomph left in me at all, it should have been possible to find just a bit more in the tank and do 80 or 85. but i didn't and it wasn't, so i'm going backwards and i need a break.
bench: 2x5@45, 1x5@55, 5x5@65. fine for the first three sets, ego after that, shoulder not happy. okay even so until the very last rep where i came closer than i've ever been to the roll of shame.
rows: 2x8@30, 1x8@50, total fiasco at 70, back down to 60 for 5x5. or maybe 6.
ima do what fittree did and see how that works for me. it's been a while since i took my last break.0 -
Deadlift day 3
155 lbs x 3, 170 lbs x 3, 190 lbs x 3 these were tough but form was tight quite happy with it.
Front squats 3x8 45 lbs emotm I think I've figured out form on these finally. Gonna try bumping these up next time I do them.
Amrap 4 min x 3
Thrusters
Toe tapes
Split squats
3/2.5/3 dawdled a bit to long on the second round.
And I'll do my interval running at lunch today.0 -
Couldn't find parking at the gym after work which told me the gym would be a total nightmare inside. Since it was beautiful out yesterday (which surprised me that the gym would be so busy considering) I decided to just go home and do a run. Tuesday, Thursday, Sat/Sun lifting works better for my schedule this week anyway. Run was fine but I think I get circulation problems sometimes which causes my skin to itch like crazy. So, I took a lot of speed walking breaks. Workout was kind of a bust but I got to enjoy the weather.
I'm kind of irritated at how busy the gym is all the time. Makes me really want to get a home gym started.0 -
Did ~35mins yoga (DDP Mixtape) this morning and it was HARD. No seriously, my arms and legs were just completely opposed to moving or straining at all this morning. Doesn't help that I didn't get as much sleep as I should have, but yeah...
Also have killer trap DOMS from the power clean pulls and near-max power cleans I did yesterday. Woah.
Planning on a 20-30 min run at lunchbreak. If that holiday-ish snow can melt. I am SO. DONE. with winter -_-'0 -
Lifting day!
5 min cardio warmup
Squats: 2x5x45, 1x3x75, 5x5x120 - I've been at 120 a while, trying to focus on form before moving up. I'm getting through the sets ok, but my left side is weak and my knee wants to turn in some. I am close to forcing that sucker out consistently for all 5 sets so I may get to move up soon
Bench: 5x5x85
Row: 5x5x80 - these are frustrating me in the form department. Staying bent over is awkward and I'm not super certain I'm even feeling it in my shoulders where I should. I'll keep working on it I suppose...
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Deadlifts - 1x5 @ 110 - any suggestions on what to use to raise the barbell besides weights?
Yes! I used to use the risers used for the step.Deena_Bean wrote: »Row: 5x5x80 - these are frustrating me in the form department. Staying bent over is awkward and I'm not super certain I'm even feeling it in my shoulders where I should. I'll keep working on it I suppose...
You should feel rows in your back.0 -
Hi all. May I join in? I'm on week 4, day 2 of SL. Today is rest day although I may have a short easy run (have a 10 miler race scheduled on Sunday). Last SL workout was yesterday:
Squats: squatted 95 lbs. It's getting harder so may stay with this weight tomorrow. I've squatted below parallel and I can definitely feel it on my quads and bum.
OP: finally went up to 50 lbs., but had to do 3 reps on the last 2 sets since I could feel my lower back arching.
DL: 135 lbs. Wow, that's heavy. May stick to this next workout.
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On my 3rd full week. Took off Good Friday.
Still using dumbbells for SL 5x5. I've got my eye on a set of Olympic weights from Craigslist though!
Squat: 5x5 60#
Bench: 5x5 50#
Barbell row: 5x5 40#
Everything still feels pretty good! I feel like I will keep progressing on the squat for a good while, the bench was a little harder and the barbell row did not feel great. I am hoping a barbell will help with the row. Still having fun and losing an inch here and there! I look like i weigh less than I actually do! Pulled out a dress from my closet for Easter Sunday that is usually a part of my "skinny wardrobe" and it looked fine!0 -
All 5x5.
Squat 130
BP 55
Row 60
Plus 20 minutes of Zumba0 -
indianarose2 wrote: »On my 3rd full week. Took off Good Friday.
Still using dumbbells for SL 5x5. I've got my eye on a set of Olympic weights from Craigslist though!
Squat: 5x5 60#
Bench: 5x5 50#
Barbell row: 5x5 40#
Everything still feels pretty good! I feel like I will keep progressing on the squat for a good while, the bench was a little harder and the barbell row did not feel great. I am hoping a barbell will help with the row. Still having fun and losing an inch here and there! I look like i weigh less than I actually do! Pulled out a dress from my closet for Easter Sunday that is usually a part of my "skinny wardrobe" and it looked fine!
That's a huge NSV! Love it when clothes fit and feel better than you're expecting 0 -
Squat 110 5x5 some weren't that pretty so might repeat.
Bench 85 3,4,4,3,2 pretty bad but I'll get it back soon.
Row 75 5x5 easy.
Accessories:
SLDL 75 3x12
Single leg SLDL 30 3x8 each side (I looked like a wobbling fool doing these but I like them)
Side bends 35 3x15 each
Cable curls 30 3x80
