Workout Check-in - Making fireworks in July!
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I missed Friday's workout, so I haven't checked in for a week. Looks like you ladies are all killing it!
Workout A today:
Squats, 5x5@95 lbs. Ugh, these felt tough today, so I'll probably repeat here.
Bench, 5x5@65 lbs. Also tough, but got them done. Might repeat here next time, I'll see how 70 lbs goes first though.
Rows, 5x5@65 lbs. Not sure my form was great on these, so I'll likely repeat here to work on form.
Accessories: RDLs, 3x10@65 lbs.
Cardio: 1 hour on the elliptical.0 -
I've been MIA lately. I've still been doing stuff, but I haven't been checking in on here. Anywho.
I finished my tri on Sunday!!!!!!!!!!!! I got 10th place! It was awesome! I've done lots of challenges before, but this challenged me in a totally different way. I really enjoyed it... And I may have already found another tri to do in September.
My splits:
550 meter open water swim: 14:05.40, 3rd place
t1: 2:50.30, 10th place
12.75 mile bike: 47:49.20, 15th place (and about 15 mins faster than my training pace)
t2: 0:54.50, 1st place
5k run: 39:55.6, 8th place
Overall: 1:45:35.30, 10th place0 -
@xcalygrl - Awesome job!
2 mile jog this morning. Going to check out gyms in the afternoon and see if any of the nearby ones are good options. If I don't work out in any of them, I'll go to my regular gym tonight.0 -
@canadianlbs my trainer took me off front squats and back to kettle bell sumo squats until we can fix the problem with my neck extension/ trap elevation. I'm sad.0
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Well, after years of thinking but not doing, today I went to the gym, went into the weights section and started the 5x5 :-D
My puny efforts were as follows:
Squats - 10kg
Barbell Rows - 10kg
Bench Press - 10kg
But I'm just really pleased to have made a start and figured out how to use the weights. The instructor seemed all pleased to have a woman in the weights section and was chatting away about how most people do cardio but forget about the strength training.
Just a quick question; do I add on weight for workout B, even though it is my first time doing Deadlifts and Overhead Presses, or do I do both workouts before I start going up in weight?
Fankoo!0 -
@canadianlbs my trainer took me off front squats and back to kettle bell sumo squats until we can fix the problem with my neck extension/ trap elevation. I'm sad.
i'll be sad with you. i'm not seeing light yet at the end of the tunnel, but tbh just feeling like i'm in a tunnel is an improvement right now. i guess kudos to both of us for knowing when we need to get outside help and not just going all macho on it until the stretchers get called. but yeah. pleh, bleh #sad.
how's about we start ourselves a squat-rehab thread? daily tinkering and troubleshooting updates don't really belong on this one, but it would be nice to have a place where i could rant and obsess.
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^^^^ because i have no sense of delayed gratification at all. http://community.myfitnesspal.com/en/discussion/10222172/the-rehab-work-thread0
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Squats 5x5 150lbs (warm ups 2x5 45lbs, 1x5 95lbs, 1x5 130lbs). I think my body isn't used to getting warmed up as fast. My knees were still stiff at the start of work weight and I had to wrap them again. I was planning on jumping 10lbs to 155lbs but with my knees I just went up 5lbs.
OHP 5x5 60lbs (warm ups 2x5 45lbs) - These were weird. The one hand the weight was light to me. The other hand, I've unlearned some form from my time off so most of these where trying to remember where I liked my hands on the bar and making the lift harder than it should be.
Sumo Deadlift 1x5 145lbs (warm ups 2x5 95lbs, 2x5 135lbs) - I think I got a better grasp of these as I moved to a wider grip, which kept my shoulders locked better and decreased my range of motion.
@blackcoffeeandcherrypie are you using the App? It'll do all the work for you. Your squat weight will go up since you got it today (if you are comfortable to do so), but otherwise do the starting weight for OHP deadlift.0 -
@blackcoffeeandcherrypie - Pretty much what was already posted. You can increase on the squat but you'll want to use the starting weight (or less pending ability) for the other two.
Day off from work, so that was nice. Not much in the area for gyms though I still need to check the pricing on one. Ended up taking a nap late afternoon due to headache, so I didn't accomplish much on the computer that needs done. I did get to the gym though and lifted, so that was good. My squats are now up just above body weight, so that's nice since my pendlay rows I had to drop back to 95, which I can do okay but increasing is proving a challenge. And I managed to get the 70 fixed bar back on a top spot on the stands, which I didn't think I was going to be able to do at the end of the workout, so that was good.
Workout A
high bar squat 3x5 @ 150 - Went slow but did okay. Yay for just above bodyweight.
bench 3x5 @ 95 - Made it. Took 3-4 minute rests but I didn't fail the last set this time.
leg press 3x8 @ 190 - finally increased and did this while waiting for spot to do the rows.
p-row 3x5 @ 95 - considered dropping to 85 but did this instead, I've got this weight down, it's above that gets iffy.
rdl 3x10 @ 80 - easy enough
hip thrust 3x10 @ 70 - might be able to increase next time
good morning 3x10 @ 50 - used the fixed weight and no rack, so had to clean the bar each time but easy enough.
Overall, not bad. Now to finish up on the computer and go to bed. Sleepy and need to ponder gym options and maybe novels cause I need to write tomorrow.0 -
awkwardsoul wrote: »@blackcoffeeandcherrypie are you using the App? It'll do all the work for you. Your squat weight will go up since you got it today (if you are comfortable to do so), but otherwise do the starting weight for OHP deadlift.
No, no app for me. I don't have that sort of phone.
With the squats, if the weight goes up twice as fast as the other lifts, does that mean you end up with a much heavier squat weight compared to the other lifts?
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blackcoffeeandcherrypie wrote: »No, no app for me. I don't have that sort of phone.
With the squats, if the weight goes up twice as fast as the other lifts, does that mean you end up with a much heavier squat weight compared to the other lifts?
To a degree since you squat every time while the others are every other time, plus upper body tends to be hard to increase on for many of us, in particular the overhead press. Deadlift also can move up at a quick pace in the beginning because the recommendation is 10 increase instead of 5. However, at certain points you may choose to stay at a weight for a couple of sessions, or not get all of the reps and have to do a de-load.
But my squat is definitely higher than many of my lifts. Benching 95 is difficult while on the other hand, I didn't worry I'd fail at the 150 squat. Deadlift is the only main lift for me that is heavier than squats. No app for me either, I just use a notebook to keep track of what I lifted.0 -
Thanks for the advice, really helpful :-)0
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Welcome, @blackcoffeeandcherrypie
@DawnEmbers I am a bit jealous of your body weight squats. I have been lifting for a long time and was close, but haven't been able to match my body weight yet. That's my goal before the end of the year.
Last night I did:
Squat 5x50,60,70,85,95 Easy enough but I'm worried my hips are going up too fast. I really struggle with fixing that.
Bench 5x45,55,65,75,85
Row 4x5x65; 5x75
Glute bridge 3x10x145 I'm excited to do those at just over bodyweight next week.0 -
Hello everyone! I forgot to post on Monday:
Workout B:
Squats: 75lbs
OHP: Still at 40lbs
Deadlift: 75lbs
Today:
Workout A:
Squats: 75lbs. I didn't go up to 80lbs because my form wasn't completely solid by the 5th set.
Bench: 55lbs - the last set of 5 I could only do 3 reps. Staying with 55lbs for next time. However, I did really well and felt improved on the other 4 sets.
Row: 75lbs
Russian twists: 3x40
Medicine ball sit-up throws: 15lbs 3X150 -
Hey there. I haven't been on here in, like, forever. What's up canadianlbs?
But in the past two months I have rebooted SL 5 x5. Here's where I'm at today:
Squats Warmups then 5x5 at 130. The wall is coming. Hoping I can get to 150 before I stall out.
OHP warmups then 5 x 5 at 80 lbs. This IS the wall. I touch the wall. I embrace the wall. I finished but it was UGLY. Repeat.
DL Warmup then 1x5 @ 170. I need to work on my grip strength. The legs and back are willing, but the hands are weak and sad.0 -
Workout B
low bar squats 3x5 @ 130 - getting bit heavy for my arms, as low bar isn't quite as easy for me as high bar
OHP 1x1 @ 75 then 1x4 and 2x5 @ 70 - tried for 75 but nope, one rep is it for now on that one, but 70 is okay
deadlift 1x5 @ 170 - felt so heavy but managed. Firs time doing it in front of squat rack but the other spot was taken and I had no idea how long the guy would be since he was stretching and stuff still when I started putting the weight on the bar. Going to keep moving up even though it's a challenge each time.
Accessories:
lat pulldown 3x8 @ 70 - increased this time
shrugs 3x10 @ 27.6 - okay
wrist curls 3x10 @ 12.5 - figured I'd try and do these on occasion since my wrists need some work
Next up is lifting freight at work. Fun.0 -
Managed workout B despite legs that were oh-so-sore.
It's difficult going up in the recommended increments as we're sort of stuck using fixed weight bars and they only go up in 5kg increments. There is one Olympic Bar but it's in very high demand. So I basically stuck to my original weight as I wasn't sure if I'd be able to do the squats anyway.
Squats - 10kg
Overhead Press - 10kg
Deadlift - 10kg.
The deadlift was a lot easier than I expected. No doubt it will get a lot harder, very quickly!0 -
I have been having a bad flare of some inflammation I have in my chest and hands so I wasn't feeling great today and almost skipped my workout but I remembered that usually when I skip a workout my body ends up feeling worse so I just kept it short tonight.
Squat 5x50,60,70,70
OHP 5x45,45,55,60
Deadlift 5x95,115,130,150
I was not happy with my deadlifts after watching my video of my last set so I actually went back and videoed myself doing another rep and when I saw that looked good I did three more. I think that it may help me to stand up and reset after each rep so I am going to try that next week. I am very grateful that I lift at home and can go back and mess with things to work on my form whenever I feel like.
Happy lifting, all!!0 -
I have been having a bad flare of some inflammation I have in my chest and hands so I wasn't feeling great today and almost skipped my workout but I remembered that usually when I skip a workout my body ends up feeling worse so I just kept it short tonight.
Squat 5x50,60,70,70
OHP 5x45,45,55,60
Deadlift 5x95,115,130,150
I was not happy with my deadlifts after watching my video of my last set so I actually went back and videoed myself doing another rep and when I saw that looked good I did three more. I think that it may help me to stand up and reset after each rep so I am going to try that next week. I am very grateful that I lift at home and can go back and mess with things to work on my form whenever I feel like.
Happy lifting, all!!0 -
Congrats xcalygirl on your tri! You sure nailed it!
Back from vacation and trying to get back into a routine. In the meantime I forgot how to squat. Sigh.
I deloaded 10% even though I didn't want to but I definitely needed to in fact maybe should have deloaded more (more sighing).
Wed:
Squat 95
Press 45
DL 130 (didn't deload here)
Th:
Jog /walk speed intervals
(My legs are so so sore I thought this might help - eye roll)
Great job everyone!
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Hey there. I haven't been on here in, like, forever. What's up canadianlbs?
hey!!
what's up is i suck at everything except form creep and i'm on a reboot as well. but! i have located a trainer who may be sliced bread's bigger and better brother, so just wait.This IS the wall. I touch the wall. I embrace the wall.
heh. i pictured you in a black body suit and white mime gloves, doing . . . well you know.
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Ugh, hopefully finally getting back at it. Besides vacation, we have had 2 weeks straight of heat advisories, which have wreaked havoc with my asthma leaving me exhausted and gasping for breath. Workout have been few and far between. What I thought would be a "take it easy" deload was harder than expected last night.
Squat - 3x5 at 135 lbs. Actually struggled a bit with this.
This was my last warm up set a few weeks ago
Bench - 3x5 at 65 lbs. Ok but harder than expected.
Row - 3x5 at 70 lbs. Fine.
Shrug - 3x8 at 50 lbs. Well, 1x5, 3x8. I counted wrong on the first set and only did 5, so I did an extra one to get my 3x8. It was fine.
Barbell curls - 3x8 at 40 lbs. These didn't seem much harder than before my break, so that was ok.
Skullcrushers - 3x8 at 35 lbs. Meh. Not horrible.
Hyperextensions - 3x10 with 15 lbs. Fine. Need to go to 20.
Cable crunches - 3x10 at 50 lbs. Barely.
Pull ups - 1 Got 90% of the way up on my second rep of my first set, then the same when trying a second set. Boo.
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Workout B:
Squat: 80lbs
OHP: 40lbs (However, I did a few reps with 45lbs [FINALLY ABLE TO], but I could tell I wouldn't be able to another set, so went back down to 40lbs, I'm confident I'll be able to do 45lbs next time.)
DL: 85lbs
Added oblique twists with 10lbs medicine ball 3x20 and 15lbs medicine ball sit-up throws 3x15.0 -
Workout B:
Squats, 5x5@95 lbs. I am going to move up to 100 lbs next week. These felt good.
OHP, 5x5@55 lbs. A couple of reps were really shaky, so will repeat here next time.
Deadlift, 2x5@105 lbs. Still feeling good by going up 5 lbs at a time.
Accessory: Good mornings, 3x10@55 lbs.
Finished up with an hour of cardio. I hope everyone has a lovely weekend!0 -
Although I almost considered going back to bed this morning, I managed to go to the park and do my long jog. Just over 4 miles.0
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Still sore, didn't think I'd do any good but it went pretty well.
All 5x5
Squat 95 (stayed here form still wonky)
BP 65 (a deload but felt really good, trying a wider grip)
PR 70 (reloaded but felt fine)
No time for anything else...
Have a great weekend!0 -
I'm totally the accident prone type of person. Somehow I messed up my knee while I slept. I decided I'll just do upperbody volume today as squatting bugs my knee. I got inspired with Alan Thrall's video on plateau on 5x5 that I wanted to try it out his program suggestions. Turns out, volume is hard! I was trying for 50 reps (with breaks) but that was just too crazy and 20 without removing the weight was also killer so there was a compromise.
OHP 2x5 45lbs. 1x20 65lbs. OMG these were killer! I banged out 12 with ease, had to rack it to rechalk as I was a sweaty mess, and then painfully did the rest.
Bench 2x5 45lbs. 1x20 80lbs. I probably could of gone 85 or 90lbs but I had no spot so I didn't want to risk it.
Dumbbell Rows 1x20 35lbs each arm. At this point I couldn't feel my arms so these weren't an issue. I found some kettlebells so I used those. Much better than barbell rows as this was no stress on my back or knees. I wish heavy dumbbells were cheaper to own.
Shrugs 3x10 75lbs. For fun. Now I got a killer pump in my traps for a Friday night.0 -
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Hey, look, this gal can barbell squat again! Sorta...
35x10
35x10
I was like wtf this is easy so switched the bar with the only other one I could grab, which may or may not have been another 35 in retrospect (it was fatter and sat worse/better on my back? Iunno) So the following weights might be -10
45x10 (including 5 with a looong pause at the bottom)
75x12
95x3x12
95x11
75x20 because reasons
Not happy with my form on these. Given I can,t tighten up my upper back at will, so even the chest up cue is useless, but I was bending over a LOT no matter how hard I tried to sit back/stay upright...
This was accompanied with lots of shoulder rehab/mobility work (as it turns out, too, stabilizing while I do the prescribed exercises on the left side is more painful than doing them with my hurt shoulder. Go figure...
Short story is I spent an hour in there doing just that. Rest of the rant is in the rehab thread.
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Today was:
Squat 5x50,60,70,85; 3x100; 8x70 Yay for being back up to triple digits!
Bench 5x45,55,65,75; 3x90; 8x65
Row 4x5x65; 3x75; 8x65
Front squat 2x5x55
Russian curl 3x8 Holy glutes!
Assisted chin-ups with negatives 3x5
I was fairly pleased with my form today so yay for that.0
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