Workout check-in - Juknow you got this!
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Personally, I don't think ONE imperfect rep is a failure. We all have off reps sometimes. For me, if a handful of reps or a full set feels off, then I consider doing that weight again the following workout. I do not deload unless I've actually failed a lift three times (i.e., couldn't complete the full set).indianarose2 wrote: »Question: if I just stay at a weight because it is feeling hard or my form isn't where I want it to be for each and every rep am I circumventing the way the program is designed to be used? Should I call each less than perfect rep a fail so that a deload might be proposed (in the app). The way I'm doing it is to keep "practicing" with he weight that is giving me trouble and not necessarily reporting a fail thereby not deloading0 -
Today was 5x5 / Workout A
Warm up supersets:
- Good Mornings - 3x10 @ 45
- Squats - 2x5 @ 45
Squats -- 5x5 @ 90 lbs.
- Felt heavier than I would have liked, but not terrible.
Bench -- 5x5 @ 67.5 lbs.
- Again, heavier than I expected. Glad I didn't go up to 70 lbs. today.
Rows - 5x5 @ 67.5 lbs.
- Easy peasy.
Accessories:
Incline Bench Press -- 3x10 @ 45 lbs.
- Amazing how different these feel from regular bench press. Am loving these, though not sure how to progress or the volume I should be doing.
Then I took Huck out to the trail for a nice long walk (90 minutes).
Pretty good day overall.
C.0 -
indianarose2 wrote: »Snip
Question: if I just stay at a weight because it is feeling hard or my form isn't where I want it to be for each and every rep am I circumventing the way the program is designed to be used? Should I call each less than perfect rep a fail so that a deload might be proposed (in the app). The way I'm doing it is to keep "practicing" with he weight that is giving me trouble and not necessarily reporting a fail thereby not deloading
To answer your question: Nope. I do that. I've gotten to the point where I can't comfortably progress every lift, so I try to increase every week. I have been at the same bench for a few weeks (until Monday when I bumped up to 120). When my form sucks, i just deload and start over at a comfortable but hard weight. Back in March-ish, I dropped all of my lifts to work on form. I hung out at the deloaded squat weight for about 3 weeks before adding weight back. The app will tell you to increase if you hit all 5x5, but you can manually decrease it 5 pounds when you start your next workout.0 -
Tuesday: ran a 5k at lunch. It's getting toasty here and really sucks running mid-day outside.
Wednesday: Workout B.
Squats 5x5 at 165#. Man, I felt awesome under the bar today!
OHP 5x5 at 80#. Holy hard OHP batman!
Deadlifts 1x5 at 210#. I have been having grip issues as of late. I decided to try lifting with chalk, and I had zero grip issues. Apparently, I wasn't having grip issues but rather a sweaty hands issue.
Accessories:
Stiff leg deads 5x10 at 70#.
Narrow grip lat pulldown 3x10 at 90#.
Regular grip lat pulldown 3x10 at 90#.0 -
Thanks all for the warm welcome Still going to have spotty attendance in June but will try to pop in as much as I can.
Tuesday I went for a 2+ mile run. I wasn't planning on it but I got on a music downloading kick and I wanted to enjoy it while running.
Yesterday I lifted despite having DOMS. Glad I did because I feel better.
Squat 105 5x5... much easier than 95 last time. Would hop up to 115 but I'm traveling tomorrow for the weekend then traveling for work on Tuesday
Bench 75 5x5. Was easy, I should've pushed myself more. Oh well.
Row 75 5x5. I have long limbs so I struggle with the Pendlay row. I used a wider stance and this was less awkward for me.
Assisted dips -28 3x5
Side bends 35 3x8
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Whew! I'm still struggling to get my groove back here, so I guess wasn't going 100% balls to the wall here, but still got in a great sweat and some fun despite this being BW only (It was hard to stay away from the barbells! lol)
8 min AMRAP
- burpee + vertical jump x3
- recline rows x5
- pike press x5
Total: 6 rounds and 5 rows
8 min AMRAP
- sumo squat jump x4, 6, 8, ...
- Hand release push-ups x2, 4, 6, ...
Made it to 14 push-ups + 9 squat jumps
WOW from 2 weeks ago: sit-outs tabata: 7, 5, 6, 5, 4, 5, 4, 3 - 39 total (per side)
WOW from last week: 15-12-10 for time [6:14]
- Plank up-downs
- 1 leg RDLs /side
Threw in some hollow swings and super slow pull-up negs, but my elbow/forearm is still giving me grief, so that goal is just gonna take the dumpster road
Gonna dig into the supple leopard book and see if there is anything I can do about this when I foam roll and stuff tonight. 0 -
indianarose2 wrote: »Question: if I just stay at a weight because it is feeling hard or my form isn't where I want it to be for each and every rep am I circumventing the way the program is designed to be used? Should I call each less than perfect rep a fail so that a deload might be proposed (in the app). The way I'm doing it is to keep "practicing" with he weight that is giving me trouble and not necessarily reporting a fail thereby not deloading
Nope, not at all. I also wouldn't necessarily call those reps failed either (in my eyes a failure is having to bail the bar like roll of shame for bench press or letting the bar hit the safeties you hitting your knees and crawling under the bar for squats). If you're not comfortable with the weight or your form, then stick with that weight (don't deload) until you are comfortable and then increase.0 -
Squat day 3
115 lbs x 3, 135 lbs x 3 155 x 3. I got stuck in the hole for the last rep but managed to struggle out of it, not sure how but I managed.
95 lbs 5x8.
Squats and I just aren't feeling the love. In January I was hitting more weight for 5x5. I know my form has declined. I think maybe it was the lack of squat volume and I can build up pretty quick. For now I am just struggling to not get really down in myself over these.0 -
@katro111 those are some great numbers you hit for your max....I hope to reach there soon
Yesterday I did workout B
Squat- 5x5 90#. This felt heavy and I definitely see a decrease in speed out the hole but still feel great. I'm learning to take a deep breath to start each rep
OPH- 5x5 65# . 60 felt easy so I surprised that I hit a mini grinder on the last rep of each set. Not excited to move up cuz I feel a fail is in the near future
Deadlift 1x5 135# . This delt heavy but I still feel like I have more gas in the tank cuz speed was there and my form didn't break down. I am really loving this forum cuz it makes me accountable...so thank you0 -
Have not been able to do SLs 3 times a week but getting it in when I can. Today:
Squats-10@45, 5x5@95
Bench-10@45, 5x5@75
Rows-5x5@750 -
@cherisseb96 - you definitely don't have to move up on your OHP if you don't feel comfortable. Even though I have hit my squat numbers everyday, I only increase once a week (if I feel comfortable). You'll still get stronger if you don't bump up your weight for a week or two. Your body will adjust, and you'll feel like the weight that you were struggling with is now lighter.0
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indianarose2 wrote: »Awesome work everyone! I had copied some quotes and made specific comments but then touched "cut" by mistake and deleted them all pfft. Anyway welcome to AR, congrats Dawn for completing stage4 (those lifts sound so funky and cool...prone snatch! Got to look that up!). There were a few more comments but now they're gone...
I don't recommend the dumbbell prone cuban snatch unless you like lying on an incline bench so that the top is right at your face cause the odor from all the ones who have used it makes the lift a challenge. It's a weird lift that is oddly hard to do. More fun is the one arm dumbbell snatch, which I get to do now in Stage 5. Though I also have to do YTWL this stage, the L is basically the cobra snatch, so it's more awkward time on the incline bench. But not today, today's weirdness is just one arm overhead db squats and one leg romanian deadlift.0 -
Hi all. It's not a SL day but I decided to run since I miss it so much (and I overate again last night. UGH!!) . I was planning to go outside but ended up doing treadmill interval runs for about 40 minutes (1min sprints at 8.5 mph, and1 min jog at 4.5 mph). It felt good to sweat because I don't really sweat much doing SL. Also, did 3 1-minute planks so I'll be feeling the abs tomorrow.0
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Today didn't feel quite as good as Tues. No more meatloaf
120 squats
60 OHP struggling to progress
185 DL x3 Had a problem with grip and focus by the end0 -
Everything felt hella heavy today, but between adding cardio and moving furniture all day yesterday I've just been tired.
Squats: 3x5 @ 95#
Bench: 5/5/5/5/4 @ 70#
Rows: 5x5 @ 70#
I bought a food scale that will arrive next week. I haven't calorie counted in a few months. Even when I did before I never weighed anything. I'm trying to get a better idea of what's going on food wise. I'm hoping my body will adjust to my new schedule the next couple weeks. Between that and the CC I'll start to head in the right direction again.0 -
I went to the gym mid afternoon this time since I was over near there to run errands anyways. Plenty of people but not to the point where it affected my workout. Started the next stage, though I may skip next thursday because for some reason I thought the 5k was the 15th. It's on the 12th so I may not want to lift then run next day, even if it's at 9pm (5k) since I have been a bit sore lately. For now, working through stage 5.
NROL4W Stage 5 - A1
high bar squats 3x5 @ 125 - hefty but okay, should be back to 135 soon, which is fun with the big plates
one arm db snatch 4x4 @ 30 - easy enough
one leg db romanian deadlift 3x4 @ 30 - struggle with left side still
bar bent over row 3x4 @ 80 - hard but good that it is just 4 reps
db one arm overhead squat 4x4 @ 12.5/25 - okay
db incline bench 4x4 @ 27.5 - not bad either
reverse wood chop 4x4 @ 15 - used the one with the lower numbers cause other was in use
bench press 4x5 @ 85 - challenging
bicep curl with bar 3x8 @ 30 - eh
Overall, not bad.0 -
i went today, but my heart really wasn't in it; ended up just kind of wandering around doing nothing useful, so i came home. did a few sets of 65lb squats, some shoulder work, and jog/walked a mile on a treadmill, so CLEARLY something's not normal with me.
clearly i need at least one more night's rest.0 -
On night shift 5 of 7, and really didn't want to go today. But I figured I wouldn't want to go tomorrow either, so might as well get it done! I was pleasantly surprised at how well my workout went.
Squat - 3x5 at 150 lbs - new high I wasn't going to increase since 145 was still feeling pretty hard, but I figured my form has been good, and I got my reps, so just do it. What's 5 more lbs? If I wait until 145 is easy, I will be waiting a long time. 150 didn't feel that much harder than 145. I am happy I went for it.
Row - 1x5 at 75 lbs, 2x5 at 80. I decided after the first set that 75 wasn't enough and upped it to 80. I wasn't originally planning on really any increases today since I didn't want to go in the first place, but once I got started, I changed my mind.
BP - 3x5 at 75 lbs. Ok. I might try 77.5 next time and see how it goes.
BB Shrug - 3x8 at 50 lbs. I think I need to up this.
Skullcrushers - 3x8 at 40 lbs. Used the ez curl fixed barbell for this since the straight was in use. These were a lot easier using the ez curl bar! My regular gym doesn't have fixed ones, but does have the bar, so I will need to figure out how much it weighs and use it.
BB curls - 2x8, 1x6 at 40 lbs. Just couldn't get the last 2 out. Most likely because I was supersetting these with the skullcrushers and was getting less rest than usual.
Hyperextensions - 3x10 with 15 lbs. Good. Going to up to 20 lbs next time.
Cable crunches - 3x10 at 50 lbs. Better today. I really like this exercise. I can feel it all around my core.
No pull up work today, was going to be late for work
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Worked out this morning at 7am.
It had been a week since I cut my thumb pretty badly last sunday, but now it was pretty much healed, so I went for it.
Squats: 5x5 83lbs. Went okay, but I'm twisting my right knee inwards, so definitely gotta pay attention there!
OHP: 5x5 38.5lbs. I freaking hate these. Just when I'm able to hit the bar, I'm ecstatic, and then I need to take the weight off again next time, cause form is *kitten* again. Blargh.
Deadlifts 5x5 99lbs. Felt really good and then I took the workweight of my buddy to do a 1 rep max and hit 132lbs. I absolutely love deadlifting!0 -
Lifted tonight woop woop
Squat 5x5x135lbs - squats and I haven't been friends lately but these felt good
OHP 5x5x70lbs easy moving up
Deadlift 1x5x210lbs gonna stick here for a bit - tried to get 220lbs but it wasn't gonna break
Then a 5x5 superset of fun things like curls, extensions, ab stuff, hip thrusts, pikes - basically making the most of my preworkout lol. Shaking now0 -
Cardio yesterday. I rode my bike to the neighborhood pool and swam a mile.0
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Bench day 3
75 lbs x 3, 85 lbs x 3,95 lbs x 4
These felt ok. I had some pain behind my shoulder blade at first but warm up reps seemed to take care of that.
Accessories
Bench 65 lbs 5x8
Cleans 75 lbs 5x8
My biggest problem with wendler is that it doesn't seem to get my upper back at all so I'm hoping I can get enough accessories in to cover that. I might re adjust reps so that I can go a little heavier0 -
Llamapants86 wrote: »My biggest problem with wendler is that it doesn't seem to get my upper back at all so I'm hoping I can get enough accessories in to cover that. I might re adjust reps so that I can go a little heavier
Back when I was mixing it with the GBB program which was 5 days a week, I always had a 5th day where I would do rows. The 5/3/1 method works pretty okay on rows, too. At least it did for me. Although cleans will also give your upper back quite a workout, I gotta say
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Squats: 90 lbs - These felt tough and form was slipping a bit. Going to stay here again next time. My one side is so tight that my mobility is off. I think I need to get a foam roller and work it out.
BP: 50lbs Felt easy.
Row: 65 lbs - Felt good. Going to move up next
Did some stretching, assisted dips and planks.0 -
And power cleans are a hellofa lot more fun than row *hates on rows*Llamapants86 wrote: »My biggest problem with wendler is that it doesn't seem to get my upper back at all so I'm hoping I can get enough accessories in to cover that. I might re adjust reps so that I can go a little heavier
Back when I was mixing it with the GBB program which was 5 days a week, I always had a 5th day where I would do rows. The 5/3/1 method works pretty okay on rows, too. At least it did for me. Although cleans will also give your upper back quite a workout, I gotta say
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Jogged 40 minutes today and according to fitbit got a little over 3 miles. Yay! Just in time for the 5k, which is in one week. Now to eat food cause hungry.
Power cleans look fun but not sure I can do them any time soon cause I can't front squat holding the bar that way either. My shoulder/elbow/wrist mobility needs a lot of work as the only way to hold the bar so my elbows are at the correct angle is if the bar is behind my head. So, we'll see if I can do them some day.0 -
@psych101 seeing u say 70# OHP is easy is just astonishing to me....one day I'll be big like u..lol
Today's workout A
Squat- 5x5 95# ..this was harder than I thought it would be ...I think I'll stay here for another day cuz my form wasn't as I wanted it...from the videos I took I saw a few mini good mornings and even a couple mini grinders on reps 4 or 5
Bench- 5x5 75# ...wow baby this was heavy but I feel confident that I'll keep progressing in this lift
Rows- 85# is waaaaaaaayyyyy heavier than 80#. Idk how but that 5 extra pounds felt like 15...so I will not increase this lift next time.....
I didn't think this day would have reached so soon where I do a lift more than once before increasing the weight. I mean up until this point it was smoothe sailing, my progress was a straight line but I understand that this is when the true strength gains happen...when you stick at a weight then push through to a higher weight
@xcalygrl I'm going to take your advice and progress when I feel comfortable and form is good..0 -
Oh yeah a deload day, everything is easy!
Squats 5x5 - 215lbs - working back up to 225lbs. warmups 2x5 45lbs, 1x5 135lbs, 1x3 175lbs. I had a couple reps that I bent the knees first instead of the hips, so I went down weird like a high bar, thus went up weird. Bleh maybe I'll redo 215lb.
OHP 5x5 - 70lbs - working back up to 80lbs. warmup 2x5 45lbs. Easy. I took the short 1.5 minute breaks here.
Deadlift 1x5 - 190lbs - working back up to 215lbs. warm up 1x5 135lbs, 1x5 165lbs. I watched more deadlift form videos and tried to get more tension going by pulling myself to the bar. Still not feeling it and my form is still wacky with my legs rising faster than my body despite the deload. Again debating to switch to sumo but I rather get the more posterior chain work.
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@cherisseb96 lol it takes time xx I've been doing stronglifts for a loooooong time0
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After a tough workout week where every single weight was hard and massively heavy, I actually had a great workout today. Everything that has been too heavy all week was suddenly - not easy, but doable. Even my HIIT cardio after my workout was feeling good enough to add to.
squats: 5x5 @ 95#
OHP: 5x5 @ 55#
DL: 1x5 @ 145#0
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