Workout Check-in - Making fireworks in July!
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Last night:
Squat: 2x5x45, 1x5x75, 5x5x110
OHP: 2x5x45, 5x5x70
Deads: 1x5x120
That's the first set in about 10 days, so it was rough. My legs ache today from the squats, but I'm so glad I didn't wait any longer and have to work from scratch. I'll be back up to my higher weights in a few weeks. I hold the same weight for as many days as I feel that it takes to keep my form in check. I don't think that it will hurt me not to build on this quickly
Today I'm really hoping to get some form of cardio in - even if it's just a walk this evening.0 -
OHP 5 day
65 lbs x 6, 70 lbs x 5, 75 lbs x 5 tough but do able
5x8 OHP 50 lbs superset with assisted pull ups.
Shoulder started to hurt by set 4 and its still bothering me a bit through out the day. I will take a lacrosse ball to it tonight and hopefully it will feel better.
Also I tried doing a chin up before my pull ups and I got 1 full one! So progress, yay
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today I did:
Squats - 75lbs
OHP - 45lbs (finally lifting the bar!!!)
DL - 75lbs
The squats were really hard - pushing through the last rep of the last 2 sets was murder, LOL...I think I'm going to stick with the 75lbs again next time. And I bought incremental weights , so I can go up slowly with the OHP!0 -
i got up at 4 this morning. why? who the hell knows.
anyway, i went in and did workout b. squat 65, ohp pretty much skipped although i did try and get at least some sets with both 50 and 45, and deadlifts 70.
i suddenly found the exact deadlift form while i was still warming up, so rather than spoil it by adding more weight i just stayed where i was and did 4x5 sets of them. i just dk why i'd been making them so stupidly complicated. grab bar, brace errything, stand up straight. i think i was way way way overthinking the 'hinge' all this time.
and then i rode to work but i was so tired i kept falling asleep while sitting upright. gave up and left early at around 2.0 -
Squats: 100 lbs again. Form felt good. Going to stay here again
Ohp: soo close to 5x5 with 55 lbs
Deadlift: 115 lbs did 2x5 just because
Accessories: lunges and assisted chin ups
Have any of you tried strong curves before? I was thinking about getting the book and was wondering if it is worth it.0 -
Ugh. The summer is really screwing with my schedule. Between derby games taking up my regular Saturday lifting day, and family outings while the kid is out of school, I am having a really hard time getting back in the groove. Too many half-azzed weeks means my weights have taken a hit
Squat - 3x5 at 145 lbs. Hard. Might try again, might try 150 next. I will see how tired I am that day.
OHP - 3x5 at 55 lbs. Good. I will try 57.5 next time.
DL - 1x5 at 165. Good. Will go to 170. Still having issues with the bar rolling in my hands though, but when I try to grip harder, I end up pinching the flesh. Is this a grip strength issue, or something chalk will help with?
Rows - light day - 65 - easy.
Close grip bench press - 3x8 at 50 lbs. easy enough
Barbell curls - 3x8 at 40 lbs. Barely made it.
Cable crunches - 3x10 at 50 lbs. Felt good. Better than last time.
Pull ups - 2x1. Did these at the end, and that was a mistake. I was already tired! Didn't even try for 2 in a row.0 -
Evening lifting session. I actually took a nap this morning then did some errands and spent way too much time sitting on the computer not being productive. Oh well. Tomorrow is my rest day and I get to cashier, lucky me... Well, we don't need photo cause someone is coming to get the machines ready for their removal as we are getting new, non-chemical based equipment. So, I'll work on a little stretching and foam rolling tomorrow. I did do a little of the TRX stuff and foam rolled before lifting tonight. And I did feel a bit in my upper back after the pendlay rows when I was doing the good mornings, so that was interesting. An okay work out but went a little earlier than normal and tuesday night is often busy.
Workout A
squat 3x5 @ 140 - rough, the first set in particular as I was in my head struggling with all of the things to work on. Sit back, don't go too low so don't round, don't go too far forward either, etc. Once I shook it off a bit things got better.
bench press 3x5 @ 90 - yay. I used to fail at this one though not sure I could do 5 sets, maybe.
p-row 3x5 @ 100 - heavy. I should go a little lower and work up on these cause they are tough but the stacking plates is such a pain even with the 25's on. I really hope to one day make it to 135 on these.
accessories:
good morning 3x10 @ 60 - these were usual though a tad better than last time
rdl 3x8 @ 80 - easy enough
hip thrust 3x10 @ 60 - the 70 was in use so did lower but still really felt it
Not bad overall. Leg press was in use so I couldn't do that one. Ready for a rest day though cause yay sleep.0 -
Was not feeling it this morning. Tired. Haven't been sleeping much/well lately. Right shoulder still a bit wonky but i thought I could tough it out (I was awake at 4:30, anyway). Turns out that was probably a mistake. I managed to drag my lagging *kitten* to the gym at 6:15. Yes, it took me an hour and a half to wake up enough to drive over.
Snatch Pull x5 - 85, 95, 105, 115
Snatch Balance x3 - 75, 85, 95, 95
Front Squats 4x5 with 130lbs
Wall walks 3 total/wall handstand holds 3x20s - was supposed to do these after each set, but after the warm-up sets and how much I struggled to get the weight back up = wrist strain = I only did 3 wall walks after the warm-up sets with holds...
15 min to do (bar at 75lbs, box at 20')
-3 TRX row + tricep extensions (Muscle Up sub)
- 6 OH Squat (dropped the bar on a bad lockout, had to clean it back up and start over, took a while)
- 9 box jumps
- 6 MUs
- 9 OH Squars
- 12 box jumps
- 15 thrusters (3/3/4/5)
- 12 box jumps
- 9 OH Squats
- 6 MUs
- 9 box jumps
- ran out of time
I was super slow and methodical with the jumps. Hurt me once, shame on the box and crossfit, hurt me twice shame on me, hurt me thrice... Not gonna let that happen.
Shoulder is unhappy with me, as I've said. I don't wanna take time off, but it might need to happen. I feel fat and kinda out of shape these days. The last thing I need is to have to take it easy on top. Ugh.
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Llamapants86 wrote: »Also I tried doing a chin up before my pull ups and I got 1 full one! So progress, yay
Congrats on the chin-up! That's one hell of an accomplishment!
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The last thing I need is to have to take it easy on top. Ugh.
you know better than that. and you know you know better than that
go ask your doctor or someone you trust to make recommendations about your shoulder. getting it looked at won't take you away from the gym while it's happening, and if you learn nothing . . . well then, all you've lost is an hour or two.
whereas if you do learn something you have a better chance of not being out for a much longer time while something serious heals.
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I was just not going to be denied today!!
Workout B
Squats 5x5: 97.5lbs
OHP 5x5 : 47.5lbs (Hell to the yeah!)
DL 1x5: 100lbs (triple digits finally!)
Close Grip Bench Press 3x5: 42.5lbs
Bicep Curls 2x8: 27.5lbs0 -
Some great work here ladies!!!
Lifted last night - am really starting to lag this week so will take next week off as my 8 weeks of stronglifts break and my 8 week break from my preworkout lol
Squat 5x5x145lbs
Bench 5x5x90lbs
Row 5x5x105lbs
Superset 5x5 of back and shoulder stuff - around 30mins worth....ouch0 -
So... I left work and had an errand to run. I basically rushed through my errand so I could get to the gym. I knew going to the gym a bit later meant it would be busier, but I was totally ok with that.
So I get to the gym about 30 mins later than normal. No biggie. I walk in and some of the equipment is gone. (My gym location closes down on Friday at 8PM.) Ok, no worries since it was just some of the machines. I go to walk to the locker room to change and notice that some of the free weight stuff is missing too... mainly the power racks, benches, and barbells. Ok, now I'm getting mad. I go back and ask the staff if all of the barbells are gone already. They say yes. I just walked out, got to my truck, and burst into tears. It isn't worth crying over, but I did anyways.
I get home and the husband tries to be helpful. We end up figuring out that I can lift at his job today and Sunday, so I'm good until then. And next week will be lighter since it's taper week for my tri. After figuring that out, we decided to do a crossfit-style workout at home:
Run/jog 0.5 miles
-KB Swings x20
-Push-ups x20
-60# sandbag squats x10
-Walking lunges w/ 20# KB x20
-Sandbag stiff leg deads x20
Did that 3 times, then jogged another 0.5 miles. For the first 0.25, the husband carried the 60# sandbag, and on the way back I did. It kicked my butt. And made the whole gym fiasco ok-ish. I was still peeved, but at least I got to release some of that frustration in a workout.0 -
Lots of OHP angst to go around with these! I'll join that club.
Squat 105# 5x5 (stayed here again since haven't been working out regularly will try to increase next time)
OHP 50# x5 x3 x5 x5 x5 (hating on these - trying to concentrate on keeping everything tight & strong & using the little hip rock/spring that Rippetoe recommends but still HARD)
DL 135# felt heavy but mostly to my grip. Going to try some chalk next time. 10# more to bodyweight!!
Checked my progress on a strength standards chart and am have moved from "untrained" to "novice" on all lifts except for the bench press (progress!). Didn't know I was a bit behind on that one.
Ran a mile on Tues (working on pace) and should run again today. Feeling very blah so need a kick in the pants...0 -
Early day lifting as it's another freight day at work. We're in the process of getting new photo machines so things are a little weird and my close shifts will feel different soon since the evening maintenance on the new machines is minimal in comparison to the old ones. Gym was busy since it was around 10 when I was lifting, so I had to wait some but not too much.
Workout B
low bar squat 3x5 @ 115 - kept to this one, not bad
overhead press 3x5 @ 60 - manageable though last couple were a push, like doing the 3 sets for it
deadlift 1x5 warm up @ 135 then 1x5 @ 155 - dropped weight down and will work up in increments of 5.
accessories:
lat pulldown 3x10 @ 60 - fine, increasing reps then will increase weight
bicep curl 3x8 @ 40 - tad too heavy, but 30 wasn't nearby so used the 40
wrist curl 3x10 @ 12.5 - need to work on the wrists so added it back in
shrugs 3x10 @ 27.5 - manageable
Now I'm eating food and getting ready for work so I can go move stuff around. Fun times.0 -
I decided to try ICF at 3x5 today, which he recommends for cutting. I've been feeling taxed and I really want to start incorporating some more cardio for overall health. I enjoyed it and even though it was more stuff it seemed shorter.
Squats 3x5 at 105
Bench Press 3x5 at 70 lbs
Rows were awful. I tried for 85 lbs against my better judgement 3/3/4
Did all the accessories at light weights to get a feel for them.
Overall great workout and I almost skipped it to enjoy the great weather. My very supportive husband helped encourage me to go.
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Starting to get back in the habit of going to the gym finally!
Squats - 3x5 at 145 - bleh. I had major DOMs from Tues, and probably should have gone lighter. Form sucked and my hamstrings were tight and sore. I will repeat until I can get a nice 3x5.
Bench - 3x5 at 70. Felt good. moving up.
Rows - 3x5 at 75. Tried thumbless grip and liked it! I will stick with that grip while I can.
Pull ups - 2x2!!! One set of two (and a half) after bench, and another set of two after rows. Next time I will try and do the two sets closer together.
Shrugs - 3x8 at 60 lbs.
Skullcrushers - 3x8 at 40 - so hard
Barbell curl - 3x8 at 40. pretty hard
Hyperextentions - 3x10 with 15 lbs. Going up to 20.
Cable crunch - 3x10 at 50 lbs. Still hard.
Hip thrusts 3x10 at 60.0 -
I thought my back would be better by now, but it seems I've been having good days and bad days this week. I decided I'm going to lift, but no back stuff. All I need is to throw in some curls, and I'm bro'n it up as it's all chest and arm stuff until I get back to normal.
Bench Press - 2x5 45lbs, 5x5 75lbs - easy peasy. Taking a 50% deload seemed kinda nutty as that would put me at 50lbs, which seems overly easy.
Seated Military OHP 3x5 45lbs, 2x5 55lbs - I thought this was supposed to be easier than standing OHP but I had lots of trouble keeping shoulder tension and feeling stable throughout the movement.
Barbell Shrugs 2x5 45lbs 3x5 65lbs - I had no idea how much to lift here. 45lb was easy, so jumped to 65lbs and it was alright.0 -
Yay! I got to lift. The husband helped me out and let me come up and use the stuff at his job. It was awesome having "my own" gym for a bit.
Workout A yesterday.
Squats 6x5 at 160#.
Bench 6x5 at 100#.
Rows 6x5 at 100#.
I decided to add a set to each of the exercises. I haven't been adding weight because I feel like I'm getting near to my max working weight where I'm at, so I'm going to add reps/sets to keep up the progressive overload. It went pretty well. The last set of squats was a lot more challenging than I expected, but they went up well. And bench at 100 felt a billion times lighter than 115. I am actually really happy I had to deload.0 -
Hill sprints this morning! 10x~75m, elevation of about 2.5-3 stories total (don't know what that translates to, but it's a pretty steep hill). There was a car in my way, too! How dare they! lol
didn,t go too well tbh. Felt like puking about halfway. The last few strides I felt like I was trying to propel an elephant forward. Need to lose weight and tighten this up. Shoulder still flared up. Giving it til the end of the weekend on mobility work and bodyweight = running. If it ain't better on monday, I'll go see the guy that helped with my knee. At least my insurance covers half of it.0 -
Workout B:
Squat: 70lbs
Bench: 55lbs - Hell of an improvement for me. Only a little struggle during the last few reps of the last set, but overall I felt really good about it.
Row: 65lbs
Sit-up 10lbs medicine ball toss: 3x15
Russian Twists with 8lbs medicine ball: 2x300 -
Squat: Hanging out at 145 lbs until form improves
Thrusters: 75 lbs...because strictly OHP wasn't happening
Deadlift: Hanging out at 145 lbs until I get more plates.0 -
I was on Workout A today:
Squats, 5x5@90 lbs. Felt good, will move up to 95 lbs next time.
Bench, 5/5/4/4/4@70 lbs. These were really tough. I waited the full 3 minutes between on sets 1-3 and then the failure 5 minutes on the last sets and still couldn't get that fifth rep up. Oh well, as the app says, "failure is part of the game!" lol.
Rows, 5x5@70 lbs. These were tough, but got them all in.
Accessories: RDLs, 3x10@70 lbs; lunges, BW; calf raises, BW
Cardio: 30 minutes on the elliptical, 20 minutes running on the treadmill. It was super warm in my gym today so I sweated A LOT. Ready for some time on the river this weekend to cool off. 0 -
I did work out B yesterday.
Squats: 5x5 @ 135 lbs. These were hard, but I got deep into the squats and could totally feel them today. I think that's a good thing.
OH Press: 5x8@ 45 lbs. Decided to stay at 45 lbs and did 8 reps just because. I may go up to 50 lbs. next week.
Deadlift: 5x5@ 145 lbs. So I've been using a riser while doing my deadlifts and I can really feel my abs today.
Cardio: 35 minute of intervals on the treadmills.
Food: BAD. I went over my macros. No wonder why I don't lose any weight.0 -
Still not running, just don't feel like it.
Bench / Clean 5 day
75 lbs x 5, 85 lbs x 5, 95 lbs x5 same for bench and clean
75 lbs 5x8 for both for accessories0 -
Cardio day for me. 3.5 mile run, roughly since I go by time and am not 100 percent on the distance. The previous long ones were supposed to be 3 miles but I just did my 5k playlist, so I just added a 2 minute song to add a little distance. I'll probably add about 6 minutes every .5 mile added in the program.
On the annoying side, I'm having a slight reaction to the dairy I've consumed on a too regular basis. My hands are itchy (they end up itchy from scratching the random itches as my reaction can be a bit all over but didn't think at the time it might be starting up) and don't like the hot water. Going to have to cut out dairy for over a week to get the itchy factor to stop. Maybe less if I behave since I caught it a little earlier than usual this time, though I'm having dairy today so.. yeah. Tongue itches a tiny bit too now. Oops.0 -
Last lift before my week off
Squat 5x5x150lbs
Ohp 5x5x80lbs
Deadlift 1x5x190 1x5x215lbs
Superset of bis, tris and abs 5x5 around 30mins worth.
Now some cardio today and then a rest week. Am so ready for this!0 -
Workout A
Squats 5x5: 100lbs (woot!)
BP: 5x5 : 60lbs
Row: 5x5: 60lbs
Skullcrushers 2x8: 20lbs
Modified pull ups 1x8 1x4 1x6: bw0 -
Today was a good day. I was able to go up in each lift. Amazing what you can do when you actually get to do your workouts! Next week will be a week off due to vacation. Hopefully will do lots of walking.
All 5x5
Squat 110
BP 70
Row 75
Walked 30 mins while watching BBC North & South on Netflix. I'm hooked. Too bad there are only 4 episodes available. Oh! And I ran 1.5 miles nonstop quite comfortably yesterday on my rest day. Haven't been able to do that in years!!
Have a great weekend everyone!!0 -
Hi, everyone. I hope that it's alright if I start posting here with all of you. I have been lifting for the past 16 months. I made it through Stronglifts and quite a few cycles of 531; however, I ended up with a stress fracture in my right tibia and had to take some time off. I am just getting back to it and am attempting Madcow in hopes of getting my lifts up back to where they were. Anyway, I figured it would be nice to have like minded people to talk to. I am looking forward to getting to know all of you awesome ladies! Feel free to add me if you feel like it.
Yesterday I did:
Squat 5x45, 5x55, 2x5x70
OHP 2x5x45, 5x50, 5x55
Deadlift 5x90, 5x110, 5x125, 5x145
Hip thrust 3x10x1200
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