The Bro-ctober workout thread; SUPAHSET!
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conversion from kg to pounds is 2.2 ;-)
nice work, @Ariadnula. you remind me of me: a strange combination of rararrgh lemme at it! and wanting to be well-behaved. for what it's worth, bench is really hit and miss for me too. i can bench like a boss on one day, and then in the following week be completely feeble at it. i think it's a good one to keep telling yourself to trust the process and not let the numbers define your whole life.
i didn't have an official workout today, but you'd never know it. technically, today was the second rest day at the end of my week, but i woke up and discovered my air squats were working perfectly - like they'd never heard of me having problems at all. and then i realised that trainer-day tomorrow is not going to have squats anyway, so i went in and did it. like the ancient earl who wakes up with his first erection in decades, and tells the butler to get the car ready and not tell her ladyship, so he can smuggle it up to london and use it before it leaves him. that was me. i took my glutes and re-discovered hamstrings off to the gym. just to do squats. i did 5x5 at 85 again, and felt really comfortable. so after that i did 1x4@90 as well, just to prove to myself that i probably 'could have' taken the increment and gone up to 90 if i'd felt like it.
i also ran. sprints were just not happening - i could not get the mechanics of running for real to work, due to various muscles too tight and so forth. so i gave up on that but after my squats i went back to the treadmill and did a more c25k type thing. 30/60 seconds between brisk walking and super-duper slow jog, for idk five or six cycles i guess. i actually liked it. the really slow pace let me just concentrate on coming down on my heels and making my posterior chain take the hit. which felt good in an almost massagey type way. and at the end i ended up turning the last 'run' into a full half a mile with no walking in it.
and finally, 2x5 front squats with the 30lb bar as accessory. idk what to say about front squats. f or some reason my body's decided to love them, and it seems like that's coinciding with lots of good things for the back squats, so i'm just going with it.
very very happy and ready to eat everything.
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I was really not feeling like lifting today, as if the motivation was not there at all. I don't know what convinced me, but I got out there and did something at least.
OHP 1x8 45/55/65/70/72.5 failed 75lbs - 8 reps is particularly brutal for OHP. At 65lbs on the 6th rep I was like omg these are rough. I thought I'd stall at 65 or 70. I didn't think I'd get 72.5. That puttering around at elevation did some good and I didn't lose anything.
There was accessory work to be done, but I don't have the equipment, so I did some Farmer's walks holding 25lb plates. Ow my hands.
Bleh, if only I can get my eating back in check. I've been having problems getting back to tracking my food after all these vacations/going out of town in a row.0 -
canadianlbs wrote: »
nice work, @Ariadnula. you remind me of me: a strange combination of rararrgh lemme at it! and wanting to be well-behaved. for what it's worth, bench is really hit and miss for me too. i can bench like a boss on one day, and then in the following week be completely feeble at it. i think it's a good one to keep telling yourself to trust the process and not let the numbers define your whole life.
Good advice - I think bench is going to be an interesting one.
And ha, I'm trying to defeat my personality here - I'm a bit rush-ahead-and-do, over-enthusiastic, I-know-what-I'm-doing and it can backfire on me. I recently got our wedding album printed and was so keen to get it done that I didn't pay as much attention as I could have done. When it arrived I realised my husband's eyes are closed in one photo. Erk. He just rolled his eyes (open) at me, but still, I felt like a twit. Take Your Time, woman...canadianlbs wrote: »
like the ancient earl who wakes up with his first erection in decades, and tells the butler to get the car ready and not tell her ladyship, so he can smuggle it up to london and use it before it leaves him.
Heehee. I'm confused, though - is he transporting this precious cargo towards her ladyship, who is in London, or sparing her the burden, as it were?0 -
And I should probably say, I *have* been lifting for a while, just not very ambitiously. So I kind of do know what I'm doing, but just want to be sure before I go into new big-weights territory.0
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Yesterday:
Squats: 50kg - 5x5 (same weight as last time, but my form is getting better)
Bench: 28kg - 5/5/4/4/4
Row: 35kg - 5x5
No cardio today as I had to book it home to make dinner before my driving lessons... I am looking forward to the day when my Thursday/Friday nights are not comepletly booked from the time I get off of work until 9:30pm.
Today:
Restoration Yoga (aka napping.. with yoga blocks)
Tomorrow:
Rest day!!!0 -
Yesterday night was lift day
Squat 5x5 95 lbs
OHP 5x5 50 lbs (whew, #thestruggleisreal)
Deadlift 1x5 110 lbs I've done more weight, but I skipped the DL last week, so I lowered it a bit.
Tonight is either a play volleyball for a few hours or take a long bicycle ride night. Haven't decided yet.0 -
6 mile jog this morning. Last long run until the 10k.0
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Ah, thanks, interesting about the differences. I'll experiment, I suppose. And yeah, the conversion - I just halve the pounds to get some idea. So your 105lb lift is ... Well, I'd guess at 52kg.
And ... I just went and checked and its 47kg so I obviously need to halve it and then go a bit lower!
Typically it's a 2.2 ish conversion from kg to lbs. So divide by half, then remove 10% of said half. (100lbs / 2 = 50 - 5 = 45kg)
So the other way around, you add 10% then double. (let's reuse the same numbers for demonstration purposes: 45 + 5 (4.5 rounded) = 50 x 2 = 100lbs
It just seems easier to do it that way than to think about 2.2, lol.
I've also gotten really proefficient at plate maths. With me around, no one needs an app! ;P0 -
Heehee. I'm confused, though - is he transporting this precious cargo towards her ladyship, who is in London, or sparing her the burden, as it were?
i think he's smuggling it out. the original joke that i read has the butler saying 'shall i inform her ladyship, my lord?' and the earl saying 'no no, we won't trouble her. why don't you get the car' etc.
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So I think I went a bit too far today lol had to lie down after my stretching - not enough fuel and trying to do too much I think lol I just get so carried away and I love to feel all the different lifts!
Squat 5x5x145lbs
Bench 5x5x100lbs these hurt and were a grind!!
Row 5x5x115lbs man I love these!!
Super set of fun 3x8
Lat pull down
Bicep barbell curl
Single arm dumbbell row
Single arm bench press
Arnold press
Push-up pike thing on Swiss ball
There are not enough foodzzzzz in the world!!0 -
Today was killer! I was dreading today but I felt much more motivated today than yesterday to come after today's lifting session.
Conventional Deadlift 1x8 95/115/135/145/155/160/165lbs - I did much better than I thought I would as I thought I would of gassed out around 150lbs. My deadlifts suck, I'm hoping this new program will give me the work I need to get the form better.
Front Squats 3x10 65lbs
Planks
My whey ran out yesterday but luckily my new tub today, sooner than expected. I just opened it and WHOA the scoop is right on the top! It's MAGIC! Photo evidence -0 -
trainer day. i did bench, which sucked because new shoulder impingement i'm not telling mr trainer about. it didn't actually show up in the rom for bench but i was definitely not in a groove and was feeling nervous the whole time about a sudden pinch too. i got 75 anyway and juuuuuuust made my amrap set.
and i did deadlift, which was 125 and went very nicely, thank you. amrap for my work set was 8, and then i took off a bunch of weight and just did some more to feel the form. deadlift is progressing very slowly for me - like, 5lb every other week. i'm sort of controlling myself away from feeling disappointed and frustrated about it, since the form seems to be staying good. but still.
i'd be happy on an all-deadlift-only-deadlift regime, i believe.
also did 3x8x65 pendlay rows, as accessory.0 -
32 miles on the bike. Bit chilly out! We didn't push it too hard, but a few hills and a bit of a headwind so a decent bit of cardio and some fresh air.
I've done some shrugs and biceps curls, too, as my husband just bought some dumbbells and they're lying around on the floor, so why not!0 -
It's... snowing. I got up at 6:30 on a Saturday to get to the gym early so I could go help my grandma with yardwork. Then this... Ugh! Was not a bad thing in retrospect tho, place was getting crowded when I left!
Snatch skill work - basically my usual empty 35lbs bar warm-up, but I used 45 for the last 2 moves (hang squat snatch, full snatch) and filmed it to see how I was doing. This is the most I've done of this movement since the injury. Movement wasn't too choppy despite the lack of practice, but I was landing with my head way too far up front and it sent me on my toes a lot, so def something to work on.
But the most important part of it is: NO PAIN! Yay!
Squat 165x3x5 - first set was okay, I had really good depth and spring due to the snatch work, but I held a ring hollow hold for a minute between set 1 & 2 and I think that kinda messed with my core activation a tad, set #2 felt like 175, all grindy. set 3 was better, but I was shifting forward a bit more than I'd like. Gonna go back to 5lbs increases from here on out. 190 won't happen this month, but I'll trust the process and just keep working at it.
3 rounds of 45/15 intervals
- 40lbs KB sumo deadlift high pull 22/19/17
- TRX pull-up (slow negative) 9/ 7/8
- KB goblet drop lunge R and left 14/14/15
- Pike press 11/9/10
5 rounds tabatas
KB swing @20kg 13/13/10/11/12
mountain climbers 20/20/17/15/17
Also got back on the rower for the first time since the injury. Went really easy, focusing on not making it hurt. 5 minutes, 1045m, 57 cals (60% resistance). Didn,t feel good. I stretched my psoas a good bit afterwards. Stupid mtn Climbers xD
Finished off with a 90s plank hold and called it a day. And now I'm going to go hand out with my grandma a bit even though I won't be able to do things and I really need to work on my own apartment. Priorities, right? #FamilyFirst or something :P (and free food? That counts, I think, lol)0 -
I'm eating up all my gainz with cardio, yo. Ran Thursday am, Friday night (in the dark with headlamps and husband) and today I swam while my kid had a swimming lesson. Lifting tonight.
Balancing strength and conditioning training is gonna be challenge given no time and a resolution to get more sleep. I need a treadmill bed.0 -
Squats 120 3x5. This was hard. My core fails me about halfway up. Stupid weak core!
OHP 70 2-3-3-2
Row 70 3x5
Hip thrust 135 3x8
Chin up BW +2.5 4-4-40 -
Today...
Squat: 50kg - 5x5
OHP: 20kg - 5x5
Deadlift: 60kg - 5x50 -
Went for a big walk this morning, then got myself up to the gym this afternoon.
Squats: 5x5 @56kg - hurray for my new fractional plates!
Deadlift: 1x5 @60kg
Rack lifts? Not sure what they're called, but half-deadlifts from the safety pins - 2x5 60kg
OHP: 5/5/5/4/3 @15kg
Dips: 7/5/4
Then a few yogic sun salutations to loosen things off a bit.
I sat down with a glass of milk to write this, and found it had gone off. So now I'm finishing off last night's champagne! Taittinger, the ideal post workout drink.0 -
So, apparently I suck at checking in, so this is my week in review.
Slacked off the first half of the week. Wednesday - First derby practice back in a month. Awesome. Thursday - climbing day. 2 hours at the climbing gym. Friday - went to lift at lunchtime. This was a mistake. Less than 14 hours since climbing and my arms were shot. Will stick to Saturdays in the future. I only went on Friday so that I could sleep in on Sat. Saturday - back to the climbing gym with the kid. I was just supposed to be holding the rope, but she wanted to boulder, so I climbed again. Sunday - 3 hour derby practice. Super fun.
Lifting specifics -
Wasn't great. As I said, lifting so soon after climbing was a mistake. My arms were dead. All main lifts were a deload since it was more than a week since I lifted.
Squat - 3x5 at 120. Felt heavy.
Pull ups - 4,3,3 - sooooo close to 5 on the first set. Like mouth-level. Same with 4 and the second set.
Bench - 3x5 at 75
Row - 3x5 at 80
Shrug - 3x8 at 75
Skullcrushers - really struggled here. 10,9,8 at 40 lbs. These made my elbows ache this week.
Barbell curls - 8,8,6 at 45 lbs. I can usually do 3x9, but my arms were just done by this point.
Hyperextensions - 3x10 with 25 lbs. Moving up next time.
Cable crunches - 3x10 with 53 lbs. Challenging by good.
Hip Thrust - 3x10 at 110. Good. Hard, but do-able.
I really want to rest tomorrow, but I may have to lift, as we are going out Tuesday night and I don't think I can go then. Hopefully my triceps and biceps feel better tomorrow.0 -
workout. oh wow. idek why. deadlifts happened two days ago on trainer day, so left them out of my workout b.
squats: 90 lbs. and not only that, heavy-but-easy 90 pound squats. you all know that feel. all i can say is, it seems like my brain has rediscovered how to talk to my bum, and my bum is STRONG. warmups a mix of front and back squats from 45 up to 75.
ohp: this too. my press muscles felt just amazingly strong. i didn't make my 5x5 at 60, but whoa i sure got my volume today. 2x5@45 warmup 1x5@55 warmup, 1x4@60 [and then i did my squats]. then work sets 1x4 and 1x3@60, 2x5@55, 2x5@50. and finally i just admitted defeat and did 3x5 at 45 and then another 3x5 at 50. thing is, i can't even believe how light the bar felt even at 50 and 55. 45 felt like nothing at all. so i'm going to be doms to the gills tomorrow, but i don't care.
i love ohp.
accessory: 3x3 negative chins. and i did do each set as three in a row, instead of more like three singles.
just wasn't going to be running today. the lungs were willing, but the knees were telling the lungs to shove it.0 -
Okay night. Went and lifted after work then jogged on treadmill. Will admit, I had a candy bar before going to the gym and it was delicious.
19 - Upper Hyper
incline bench 4x10 @ 65 - okay, decided to keep it here instead of trying 70 again. I managed the reps fine so maybe next time I'll try to increase.
db fly 4x10 @ 15 - not bad
seated row 3x8 @ 70 - slight increase but went fine
one db row 3x8 @ 25 - also increased this one
db lat raise 3x9 @ 12.5 - tough at the end
seated db curl 3x10 @ 17.5 - not a fan still
cable tri extension 4x8 @ 60 - tougher but managed
25 minute jog on treadmill
Now to get online stuff done so I can get some sleep. Going to lift more often this week trying to arrange it so I've got time before 10k for rest and the last lift session isn't lower power. Doing some jogs in the week but all of them will be less than 5k. Need to plan food out though and work on a little bit of a carb increase or more just an actual paying attention to carbs, plus am making sure I'm well hydrated all week. Fun times.0 -
Me and hubby had first night out together since Kaitlyn was born (she's 8 months old) last night, grandparents were watching her... got home at half past midnight to find her WIDE awake and not going back to sleep anytime soon... I got her to sleep around 3 and she woke at 6, so I am DEAD today.
Powered through workout B anyways, but I felt shaky before I'd even started
Squats: 5x5 @27.5kg absolutely fine, will be a little while before things get serious here
OHP: 5x5 @22.5kg the same cannot be said here... this was tough, I had to eeeek out the last rep on sets 4 & 5
Deadlift: 1x5 45kg I like deadlifts. I do feel like I should do a rack pull or two to warm up though as I can't be certain of my form going straight into a "heavy" deadlift
Hopefully I'll be more well rested on wednesday for workout A.
Have a great lift ladies0 -
I'm impressed you made it out the door at all @StephieWillcox - well done!0
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So I am back to AM workouts. Not sure how long I will stay with them though. I really liked working out in the evenings for a lot of different reasons but the kids made it a bit of a hit or miss interruptions wise.
Anyway, this week is deload week and even with that I struggled with todays workout.
Deadlifts 95 lbs x 5, 115 lbs x 5, 135 lbs x 5
Then 5x8 135 lbs
Front squats EMOTM x5 x5 65 lbs
I was totally not in it and my grip kept failing and I have no idea why. Also my pre-workout just kind of made me nauseous instead of energetic, it was just so sweet and icky. Never bothered me before but it didn't really help my already pretty blasé workout.0 -
lifted last night - was NOT looking forward to it, but as usual I'm super glad that I did it!
Squat 5x5x145lbs
OHP 5x5x80lbs - ugh so grindy, staying here
Deadlift 1x5x230lbs - BOOYAH!
Then a crazy leg/butt superset 3x8
Bulgarian split squats
front squats
hip thrusts
Romanian deadlifts
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I'm not sure what will kick me in the butt first - high reps or 4 times a week lifting.
Squats 5x8 155lbs (warm up 45/45/95/135)
Lunges. Man I suck at lunges.
Planks0 -
Another lifting day after work. The upper/lower split does make it a little easier when going more often than usual. Though I wish I'd stop forgetting stuff. Yesterday, forgot sports bra so had to lift with just my regular bra. Today I left my phone at home (so no music) and I grabbed shorts instead of a shirt, so I lifted in my work shirt. Going to lift tomorrow too, meeting coworker at her gym. Hopefully, I won't forget anything that I need.
20 - Lower Hyper
front squat 4x9 @ 80 - okay though achy wrist still on this weight
bar lunge 3x8 @ 65 - okay for lunges, never going to really like them though
good mornings 3x8 @ 65 - took turns between these and the lunges
leg extension 4x9 @ 80 - slow and tough by end
leg curl 4x8 @ 70 - okay, tad heavy
seated calf 4x10 @ 90 - easy enough
That is all for that one. Now to finish things up then bed. Still have some glorious carb days (just trying to get a decent amount as I never paid them much attention) and continuing staying hydrated, so fun times.0 -
I meant to post yesterday but forgot.
Squats: 5x5 @ 150 lbs. I did not go up and decided to stay at this weight. My form was a bit awkward so will stay another week at this weight. These darn hips are still tight.
Overhead Press: 5 x 8 @ 50 lbs. It was unusually crowded so I had to use the 50 lb. weighted bar and increased reps.
Deadlifts: 5 x 5 @ 185 lbs. So heavy. Will probably stay here.0 -
Gonna quickly check-in with main lifts, not going to describe everything, but I do wanna stay accountable!
Sunday did Bench - was not exactly feeling it, so the fact I went at all is a win
117.5x5/5/4/4/4
I had a hard time keeping my arch, but that was close enough I'll attempt it again soon.
I then did a lot of push-ups and managed to bruise the fat part of my thumb pretty badly and that really gave a bitter taste to the day. I then stumbled in a stone stairway and bumped the top of my right knee pretty hard.
Today was squats
170x3x5
Went well, was sort of heavy but the weigth never dragged me too far forward, so I felt pretty good and went for a single at 185 and it was awesome! Haha. Happy
The rest of the workout kinda sucked. It was that one with the lower back killer 8 min AMRAP. So many deadlifts O.o And then I half-assed the manmakers and sitouts because it required me to put pressure on both bruises from Sunday and I just couldn't.
Pendlay rows are gonna be my main strength focus tomorrow! Looking forward to that! ^^0 -
So far behind in posting.
Friday
Squats 5x5x97.5 lbs
OHP aimed for 5x5x65 lbs but only got 4 reps on most of the sets. My first failure in the program.
Deadlift 1x5x125 lbs
Sat/Sun
Being a LAZY *kitten*/housework/doing mom things/OMG THE WALKING DEAD WAS AWESOME
Monday
Hip hop dance class and some walking
Today
Squats 5x5x100 lbs
Bench 5x5x67.5 lbs - This is finally starting to get challenging.
Rows 6x5x75 lbs - The form on my fifth set felt dodgy, so I did another set with more focus on the form.
Tired now. Time to eat chili. Venison and beeeeeeans!0
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