Workout check-in - May-king big changes this month
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Of course it didn't put my entire post but I copied it before posting so there dumb MFP!!!....
Dang awkwardsoul!!!! 215 squat!!0 -
What???again??!
Dang awkwardsoul!!!! 215 squat!!
Congrats Dawn on your running!!
Everyone else you speak a foreign language (liftese?). Sounds/looks great though!
My 5x5 was a bit more challenging today perhaps because I did the baseline workout yesterday.
Squat 65 (again, thought of more reps but tired)
Bench 50 (felt good!)
Row 35 (felt tired from yesterday's 50 reps @ 20)
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Okay, the gardening and biking finally caught up to me. I wasn't able to do my 105 lb squats. I stayed down at 95 lbs so I could achieve full depth. I am learning that form always trumps weight...
Today's lifts:
Squats 5x6 95 lbs
OHP 5x5 51 lbs
DL 1x5 95 lbs.
I also did 20 minutes of mobility today for SISM!!
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I took a week off from lifting, partially due to having a 5K to prepare for. But also because lifting 3x/week and running 3x/week has had me DRAINED.
Saturday, walked around a downtown district with my sister for 2 hours.
Sunday, had my fun run 5K race.
Today, I have been back at it. Did warm-up sets for squats for the first time:
45 lbs (1x5)
95 lbs (1x5)
135 lbs (1x5)
145 lbs (5x5)
I haven't bought the $10 pack from the app, and won't. So I need to figure out a good way to warm up without exhausting myself for later!
Then overhead press. I had to deload last time and went down to 60 lbs (5x5). I've been stuck in the 60 range for quite a while. SO frustrating! But I got through 5x5 VERY slowly for OHP.
I think I did a bit too many warm up squats, because my legs were EXHAUSTED by the time I got to my deadlift. I've been able to progress every time I've done a deadlift. I was supposed to do 175 lbs...it wasn't gonna move. Couldn't even get an inch off the ground! So I went back to my previous DL weight of 165 (1x5).
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Finally back at it.
Everything is a deload after 2 weeks off.
Assisted pull ups - 3x8 at 40 lbs
3 negative pull ups while waiting for the rack. I like these
I haven't tried them since I started trying for pull ups, and they were nice and smooth.
Squat - 5x5 at 125. Sometimes felt easy, sometimes hard. I assume form tweaking.
Bench - 5x5 at 65. Pretty easy.
Row - 5x5 at 80. Meh. Form was either great or horrible depending on the set. I think I will do 80 once more to make sure I remember good form before moving up.
Then 1x5 power cleans with just the bar, cuz I wanted to try them. They were kinda fun, but my gym has no space to really do them if it is busy. Floor space is limited.0 -
sarah_K_parker wrote: »45 lbs (1x5)
95 lbs (1x5)
135 lbs (1x5)
145 lbs (5x5)
I haven't bought the $10 pack from the app, and won't. So I need to figure out a good way to warm up without exhausting myself for later!
Hi there -- Nice numbers!
I do have the full app, and the recommended warm ups are:
2x5 @ 45 lbs.
1x*3* @ 95 lbs.
1x*3* @ 115 lbs.
While you don't necessarily have to adhere to that religiously, it does look like perhaps you're going heavier and and doing more reps than necessary for warming up.
Sometimes I'll do 1x5 @ 95, just to get into a good rhythm with a bit of weight on the bar, but I usually try to keep the next set to 1x3, to conserve my energy for the 5x5 working sets.
Obviously, these numbers will scale up as your working sets weight gets higher. I just put in 175 lbs, and here's the app's recommendations:
2x5 @ 45 lbs.
1x3 @ 95 lbs.
1x3 @ 135 lbs.
At 200 lbs. working sets, it recommends the above, plus a fourth warm up set - 1x3 @ 175 lbs.
Hope that helps. Courtney 0 -
@Deena_Bean I'm experiencing the same thing! Eating good foods, working out, drinking loads of water, trying to get enough sleep, taking vitamins and still my body's feeling exhausted..
Yesterday skipped lifting, because I was still sore of moving house last weekend and my legs were killing me (carrying heavy boxes filled with books to the second floor for hours). Wish I knew what to do to get more energy.0 -
Basically took a rest weekend so I could help out with an endurance event. Basically, I got to go sit out at a campsite for several hours and drink cider while I waited for groups to come by and check in. I was exhausted afterwards because I was awake for close to 24 hours straight.
I did Workout B yesterday. I didn't think it was going to work too well, but I actually hit most of my reps (which surprised me since my body was exhausted from the endurance event).
Squats 5x5 at 160#. These felt stupid heavy. I almost didn't bump up the weight, but I decided to do it. If I failed, I failed. But I got them all.
OHP 7/7/6/5/5 at 75#. Ugh, I feel like I'm not progressing at all on this stinking lift. I'm going to stick with 75# for a bit, then try to go to 80# for 5x5 and see if I can do it.
Deads 1x4 at 205#. By the time I got to these, I was wiped out. I couldn't get that last rep in. Oh well, I've gotten 205 for 5 reps before, so I know I can do it.
Ended up swimming for a while afterwards since triathlon training officially began yesterday.0 -
Just under a 2 mile walk last night..lifting later today. Nothing too exciting, still feeling really body-tired and considering taking a few days to a week off.0
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Pshaw, so today sucked. Wasn,t really feeling it, and I'm mighty sore from yesterday. But hey, I did get some pretty hefty numbers so not all *that* bad
1A) EMOTM Power cleans
100x4x2 (100lbs, 4 sets, 2 reps)
1 min rest
107.5x4x2
2A) OHP
60x10, 65x2x10, 67.5x10 (pretty sure that's a rep PR)
2B) Pull-Ups
~50lbs assist (red and blue bands, knee in) x 4/1 (pull), 5 (chin),
~60 lbs assist (red & black, knee) 3/1/1 (wide)
~100lbs assist (all bands, foot in) 11 (chin) -- submax
3A) 3x3min AMRAP
- Clean & Jerk x2 @85lbs
- Muscle-up progression x3
- Burpee x4
I managed 2 rounds + 2 clean&jerks on the last 2, and just 2 rounds + 1 on the first round because... *********drumroll**********
I smacked myself in the chin on a ?%*?% Jerk! Paused and tended to it a bit (there was blood
) and got back at it. I finished. I wil always finish. But ow. Now I speak with a bit of a list and my lower teeth kinda hurt? I swear... I don't wanna stop doing these things. I'm DONE lettig my clumsiness get in the ay of what I love doing! But daaaaaaam I'm so sick of banging myself up as well! *sighs* 0 -
Way to get back at it after @krokador . You're seriously so dedicated. That said, I hope you heal up soon.
I was curious so I Googled and of course, there's a wikiHow for your clumsiness problem (LOL): http://www.wikihow.com/Stop-Being-Clumsy0 -
Hi all. I was a way this weekend for the NYC 5 Boro 40 mile bike ride plus lots of walking around the city. I finally got some cardio in. However I missed 2 of my SL workouts. That means I have get back into the grind and probably deload 10% since I was struggling last week with heavy loads.
Meanwhile, I got so excited about bicycling that I decided to run 5 miles today. Let's see how I really feel tomorrow doing SL. LOL!!0 -
MissHolidayGolightly wrote: »Way to get back at it after @krokador . You're seriously so dedicated. That said, I hope you heal up soon.
I was curious so I Googled and of course, there's a wikiHow for your clumsiness problem (LOL): http://www.wikihow.com/Stop-Being-Clumsy
I apparantly need to read it too. I'm constantly bruising myself and the darn pantry door nearly cleaned my clock this morning. Shiner in the middle of my forehead - (eye roll).
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Squat 120 5x5 repeat
Row 85 5x5 repeat
Bench 90 2,3,3,3,2 repeat but better this time
No accessories - just did the timed circuit for @krok's challenge. Will do the test tomorrow.0 -
Tri training day 2 is done! Biked 10.08 miles then ran 2.5 miles. I still hate brick workouts.0
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Going slow but still going...
SQ - 5x5-ditched the weight and went back to just bodyweight. Having trouble with my knees and don't want to do any damage.
OHP - 45# 5-3-5-3-4 - second time at this weight but obviously have to repeat again
DL - 65# 5x5 - hard on the knees but doable
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Yay, I lifted early today, before dinner instead of 9-10pm. I was starved at the end but dinner tasted amazing, even though it was pretty boring under seasoned sousvide chicken breast and broccoli.
Squat 5x5 220lbs - PR WUT! I'm surprised I got these in one shot. These looked and felt great too.
OHP 5/5/5/3/3 77.5lbs attempt 2 - dang it, I thought I had it too! Pretty sure the neighbor heard me cussing at the bar. I realized after my fail I've been looking up at a moth on ceiling, instead of at the eye level marker I have on the wall. I know I got this!
Deadlift 1x5 205lbs w/straps - PR yeah!
Time to attack the foam roller.0 -
today would have been workout b. but i did a classic skid-style bike crash a couple of blocks from the gym, so when i'd finally gotten my handlebars turned back the right way and myself sorted out, i just bypassed the place and came home. i'm truly not 'hurt' at all in the medical sense, but my left kneecap and heel of my right hand took the worst hit like they somehow always seem to do when i crash. i've got a few scrapes and road-rashes in other peculiar places as well (point of my chin on the right? really??), but those are the main reasons why it's not a good day to deadlift. or do the overhead press.
the bike seems to be fine though.0 -
Not a bad night considering how tired I was today. It was boss man's birthday, so last night I stayed up late baking cupcakes and then brought them in to work in the morning since I wasn't scheduled until 2pm. After bringing them in, I took a nap for over an hour cause lying on the heating pad sounded like a good idea. Had 2 energy drinks today cause just felt tired. But got lifting done and felt fine during that. Maybe eating cupcakes helped, hehe. Almost done with stage 3 as I have 2 more days left but I'm veering from the program a little, I must admit.
NROLFW Stage 3 - B3
warmup with squats 3x5 @ 100 and it was easier just doing 3 sets
romanian deadlift/bent over row 3x6 @ 70 - not bad though row is still tough last rep and it's awkward finding a spot to do this near the fixed barbells
goblet squat 3x6 @ 30 - yep, like these more than the one leg thing and my knees don't ache this way
wide grip lat pull down 3x6 @ 70 - easy enough, maybe try 80 again next time
bench press 3x5 @ 85 - the spot for back extension was taken and it was arm accessory day so did these
back extension 3x6 @ 10 - tried it with a plate, easy and help cause shirt tonight was a little more cleavage showy than usual
YTWL 3x6 @ 7.5 - okay though the T is tough at times
And I decided I'd rather work on my deadlifts than do crunches as I want to get to 225 in early summer, so here is where I'm really veering from program.
deadlift 1x5 @ 135 and 1x5 @ 165 - okay but 165 feels heavy though got the reps fine
bicep curl 3x8 @ 30 - eh, it's arm day so figured I'd end with those
Got out late from work so it seemed short but long at the same time in the gym. It was also busy for the first half or so but then it died down. I have the next two days off from work, so plenty of computer time, cleaning, jogging and some packing to do. But first, sleep!0 -
Went gooooood today!
Squats 5x5 77lbs (35kg). Heavy, but managed to do them all, although pretty slow.
Bench 5x5 55lbs (25kg). I had to break them and did them slow, but got them all and form felt okay. Couldn't do this last week, so really happy!
Rows 5x5 60lbs (27.5kg). Got them pretty easily, but noticed my lower back hurt a bit afterwards. I also tend to raise my upperbody a bit up when I do them.
Tried to focus on using my core while doing everything and really noticed a difference!0 -
Ouch, not fun @canadianlbs! Glad you aren't seriously injured!0
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I managed to do the deed last night and get my lifting in. I had already said "I'm not lifting tonight" at about 8:20. My usual is getting up early to lift, but with this extra exhaustion I've had lately I've opted to sleep as much as I can instead. Then I sent the kids to bed, my guy was on the phone and I was all, "Well hell, I should just go do it the best I can." So I did. It sucked, but I did it.
Squats: 2x5x45, 1x3x75, 5x5x115 --- these actually felt decent with the form, but not perfect so I'm going to keep at this weight a little longer until my left knee decides to join the party and stay in place for the duration. It still has a small tendency to want to fall inward. Tsk tsk, left knee, that's not how we play well with others!
Bench: 2x5x45, 5x5x85 --- I have been at this weight for a long time. The last lift I did was easy and I thought I'd move it up this time. Due to how weak I was feeling I opted to leave it alone for one more session and bump it up on Sunday. Good thing. It was super hard to get through last night. My left shoulder/neck was really straining to get the bar up. I was pissed.
Rows: 5x5x85 --- Also been at this weight a while, but I'm ok with this one. I considered bumping it up along with the benches, but decided against it as well. They weren't as hard as the bench, but they still took way more out of me than they did less than a week ago.
I'm getting sort of frustrated and discouraged with what was "easy" 3 or 4 weeks ago being almost impossible for these last couple of weeks. It's like I'm getting weaker, not stronger...still thinking it's allergy related because they're so bad right now I'm in a fog a lot of the time. I'm starting to feel a bit better, so I'm hoping I'll gradually stop feeling like a big fat wimp soon!0 -
^^ flares get me feeling like this. and i know i have an immune disorder but still every time i go through a perfectly sincere phase of what-the-hell-is-the-matter-with-me before i catch on. it's really hard to realise what a massive amount of energy your immune system can drain when it's fighting something. most people don't really experience it except when they're coming down with one of those kamikaze versions of flu, and that doesnt' happen often enough to stay around in your mind afterwards.
if it goes on and goes on and goes on, go see a doctor. it's too easy to think of exhaustion as a failure of your own will or work ethic or something like that. but if there's a physical cause and you're unaware of it, then making it personal is just going to make you feel like you're losing your mind.0 -
canadianlbs wrote: »^^ flares get me feeling like this. and i know i have an immune disorder but still every time i go through a perfectly sincere phase of what-the-hell-is-the-matter-with-me before i catch on. it's really hard to realise what a massive amount of energy your immune system can drain when it's fighting something. most people don't really experience it except when they're coming down with one of those kamikaze versions of flu, and that doesnt' happen often enough to stay around in your mind afterwards.
if it goes on and goes on and goes on, go see a doctor. it's too easy to think of exhaustion as a failure of your own will or work ethic or something like that. but if there's a physical cause and you're unaware of it, then making it personal is just going to make you feel like you're losing your mind.
You are correct - it does become personal when it probably shouldn't. When I talk about it with my fiance he tells me it's most likely the allergies. I just went to the eye doc thinking I sliced my eye or had an infection (Saturday) - it was all allergy related - to the point he prescribed a steroid eye drop. So I know they're kicking my booty right now, but it somehow still frustrates me. I should just roll with the lighter weights until I finally come out of the onslaught of spring allergies. This degree of allergies is new to me, too, never had it before - so I also didn't really know what all it affected. Thanks for your response, it's really good to know that the frustration isn't just happening with me. Misery loves company, right?!0 -
i've found out that your immune system is city hall. you can't fight it, it doesn't even make sense to fight it. so literally the only practical strategic way you can win is by rolling with it. it's the one area of life where going all rambo and protestant-work-ethic on it just factually does not work.
if this is what's going on with you, then try to think of it as being trapped in a bramble bush. bulling your way out of that just plain doesn't work. you have to stand still and unpick each thorn one by one, if you want to get free. it sucks, but it is what it is.0 -
@Deena_Bean if it doesn't go away with the season, it could be a food allergy. Food allergies can present themselves in ways other than full anaphylaxis to include anxiety, fatigue, rashes, restlessness, general illness, etc.0
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MissHolidayGolightly wrote: »@Deena_Bean if it doesn't go away with the season, it could be a food allergy. Food allergies can present themselves in ways other than full anaphylaxis to include anxiety, fatigue, rashes, restlessness, general illness, etc.
Why does the World continually try to kill me?
I've considered some food allergies as well. About 1.5 years ago I did the primal blue print diet as a challenge with some friends. It's basically a little more relaxed than paleo, but essentially you don't eat bread/pasta and sugary stuff. It wasn't sustainable, really, so I basically gave up on it and went back to just eating what I want in controlled amounts. Long story short - I felt noticeably better during that period. Less stomach trouble and more energy. Lately I've been wondering if there's a connection - perhaps cutting out wheat/grain. I just don't know...that's the hard part.
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Hi all. Well, I left my cell phone at home (hence no SL app), meaning I had no idea which workout to do so I decided to do some lighter lifts. This should have been the start of 8 week, so I guess it will be week 7 again. It felt good to start back up again. I know all this lifting will show eventually (event though I really don't seem my body changing at all), so I'll keep at it and not feel discouraged.
Squats: 5x5x 95lbs. This felt a bit light but I stayed at this weight because I want to ease into it since I ran yesterday. I do miss cardio and will try to incorporate more after a SL workout.
OP: 5x5x 45 lbs. I had no problems lifting the 45lb. bar so must mean I'm moving forward with the overhead presses. Here's to 50 lbs.
DeadLifts: For the life of me I could not remember what weight I was at last week with so I stuck with a lower weight of 1x5x 115 lbs. It felt light so I will move forward next week.
Afterwards, I managed a 35 minute spin workout and burned some more calories which I so needed to do after my NYC splurging.
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@dcresider - in case you don't already, start taking measurements. I have gained weight this year, but I have lost inches. I would be really discouraged if I didn't have my measurements to compare.0
