The Bro-ctober workout thread; SUPAHSET!
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Done! Pleased I managed to it that in this afternoon. The gym is quiet on Saturday afternoon, too.
Squat 5x5 59kg
Bench 5x5 35kg
Row 5x5 44kg
All good. Squats are hard, but I got through. And I managed a few pull ups at the end.0 -
Can I join in, please?!
Day 1 yesterday....
SQ 5X5 20KG
BP 5X5 20KG
Row 5X5 30KG
Weights felt light but I need to work on form as I've gotten into bad habits from years of body pump. Did some abs stuff as well and can definitely feel I've worked! Had to use a bench and barbells as the rack was in use.
Today, did combat then some lat pull downs 16.25kg, and triceps stuff on the cable machine....I went over my handlebars last year and did some rotator cuff damage so still trying to work on fixing them. Baby steps!!
Tomorrow I'm spinning then day 2 of SL...0 -
@DawnEmbers good luck with your 10k today!0
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@DawnEmbers - I like the T-bar rows. There's something about the leverage that just feels comfortable, and it seems easier to keep my elbows from flaring out and concentrate on the right muscles.
Sunday morning workout for me:
I didn't realize that the app was going to bump me back down to 110# squats - 3x5 at that weight felt really comfortable.
OHP - failed the third time at 60#, but felt the best so far at that weight (5,5,4,4,4)
Deadlift - 155# - I had stuck to 150 for several workouts as I was working on my form...think I finally got the hip hinge and the right hip/knee angles....felt really good
I've been adding in weighted glute bridges because I'm pretty quad dominant and I want my glutes and hamstrings to catch up and do more work in my squats. It's crazy to me how much weight the glutes can handle (I know it's a huge muscle, but still...) and I'm super happy with how working those muscles hard is making my butt look!
Working on my pullups too - I need to work on the bottom 1/4 of the motion. once my shoulders are engaged and my elbows are slightly bent I have no problem pulling myself up, but I can't do them from a dead hang yet.
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So...day 2 of SL for me and after a 45 min spin class I hit the weight room. I'll admit I felt a twit adding 1.25KG plates onto the Olympic bar to make my 22.5KG that I was set to squat today, so instead of taking up the rack for that, I did goblet squats with a 22KG dumbbell. Not ideal but did make me check my form so that is a positive. I'll get to the Olympic bar when I've got a wee bit more weight to add.
So.....
SQ 5x5 22KG
OP 5x5 20KG
DL 1x5 40KG
Extras...chest press with 12 KG dumbbells 3 x 8
Lat pull downs 16.25KG 3x8
Seated row 16.25KG 3x5
Leg press 3x12 75KG
Plus some abs work on the mat to finish.
I can feel it.....Tomorrow will hurt!!!
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@kimiuzzell - What is really fun is when you can squat a fair amount but then OHP still needs the tiny plates. I remember when I first got squat to the big plates (135) and some random guy gave me a little head nod during that. Then OHP was next and I had to switch to the 2.5 plates. No one had interest when I was doing that lift, lol.
10k day!
I started off a little too fast so ended up slowing down after a couple of miles but still managed to make my super goal even. Initial goal was under an hour and 15 minutes since my training runs were an hour and 12 minutes with the rough estimate of doing 12 minute miles. Super goal was to get it done in an hour. My finish time was 57:19. Quite pleased with the result and it was fun.0 -
That's a superb time. You must be more than "quite pleased"!!
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Well done, that's brilliant!0
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I would probably be a little more excited if I wasn't so tired. I could not sleep last night. Tossed and turned the whole time. Now it's rest time so I can get ready for some max testing, we'll see if that is just as exciting as my 10k time.
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Dawn- Great time! That is quite an accomplishment!0
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DawnEmbers wrote: »Super goal was to get it done in an hour. My finish time was 57:19. Quite pleased with the result and it was fun.
wow, that is great! congrats.
i'm so tired now i can't even tell if i 'worked out' or just went there and waved at the weights. went in fasted and prolly dehydrated at around 4pm, so serves me right. also think i need to start taking my iron pills . . . i felt strong, but i was so out of breath by the end of every set i had to lean on the bar for around 5 mins before the next one. didn't even bench, didn't do all my row sets.
squats: 5x5@ 85lb. warmups 5@45, 5@55, 3@65, 2@75. i did 1x5 front squats as well as the back squat for the first 3 warmup weights. form is back and better, knee felt fine, bum and legs really strong . . . but i need to start working on something. core, back, something like that. i'll figure out which component when not so tired.
did 1x10 ohp with the bar afterwards, because still holding a grudge against this lift after friday ;-)
hip thrust or whatever they're called: 3x8@70. something like that; i just did m because i felt like it and liked them.
rows: 3?x5@70. warmup sets 50 and 60. of everything i did, this made me worry the most about knee.
deadlift: dk really i got it up to 120 via many warmup sets/reps/weights in amongst the rowing and hip thrusting. think i did 5 at 120, but just too tired to count.
was glad to get out of there tbh. also slightly impressed with myself for hitting weights like that when i'm clearly nowhere near my best shape.
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Yesterday...
Squats: 52.5kg - 5/5/5/4/5
Bench: 27.5 - 4/5/5/4/5
Row: 37.5 - 5x5
+ cardio (running... 2km)
Failed on squats and bench... but I finally smashed through my plateau so I'm still taking it as a win!
Looking back on it, I do think it was a mental block that was holding me back. Once I said it out loud, I felt compelled to at least give it a try.
Today...
Vinyasa Yoga0 -
@bluefish86 Woop - congrats on getting 52.5kg - and almost every single rep! Clearly you were ready to move up
Today was workout A for me:
Squats: 35kg 5x5
Bench: 27.5kg 5x5 (this felt great)
Pendlay rows: 35kg 5x5 (kept this weight the same as the last workout to work on form)
I felt MUCH better form-wise on bench and rows, bench I really brought my legs and breathing into the equation, and rows I concentrated on keeping my back down and holding everything tight.
Squats I really think I need someone to video me, they feel good and nothing hurts but I am sometimes a bit wobbly coming up0 -
Yesterday I was totally exhausted and sick with a cold, but I decided to lift anyway. Now I'm thinking I should have just let myself have the day off.
Squats 1x4 @ 105 lbs I got stuck at the bottom of the 5th rep and couldn't get back up. I don't have a cage at home, so I had to drop the weighted bar off to the side all while trying not to make a lot of noise that would wake up the sleeping toddler the floor above me. Pretty terrible. Ended up deloading a fair amount to do 4x5x95 lbs.
Bench 5x5x70 lbs This felt challenging but fine
Row 5x5x70lbs I ended up deloading on this, too, because the weight I was supposed to do was causing an issue for my back...possibly related to my epic squat fail earlier in the session.
Whatever, I'm just going to roll with it and work my way back up to the weights I was doing. It will give me a chance to focus on my form a bit and recover from this cold.0 -
Hope you soon feel better!0
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I did kettle bell swings's while I was away on vacation which kept me from gaining any weight! I am now doing them every other day on my rest day from lifting.
The app put me on a 10% deload so I am working up hopefully!
Squats- 1x5x85, 1x5x90, 1x5x95, 5x5x100
Sumo squats- 5x5x85
OHP- 2x5x45, 5x5x50 hate these!
DL- 1x5x135
Then I took a 5 mile walk.0 -
Squats - 60kg - 5x5 - the first one felt crazily heavy when I stepped back from the rack, but by the 5th set it was almost easy
OHP - 20.5kg Yay for fractional plates. Still, I only did 5/5/3/4/4
Deadlift - 60kg. I did this last time, no problem, but today I only managed three - my hands just didn't have the strength!
2x 10 dips and walked home - only about 1.5 miles, though0 -
Happy Monday everyone.
Squats: I've decided that I'm sticking with 135 lbs. until my achy knees feel better. If anything, I will increasing reps. Do you know if increase reps will hinder my strength?
OHP: Did my usual 5 x 5 @ 55 lbs. It's still hard but I managed to finish all reps. I may go up on Friday.
Deadlift: 1 x 4 @185 lbs. Just to heavy today. I couldn't lift the last rep although I did fine last week. whatever.0 -
Starting StrongLifts tonight. Hope it's ok for me to join and post workouts here!0
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Hello, @TigerNY128 ! I'm pretty new here myself...0
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wahhhhahahah my legs are so tight and pumped that they feel funny!
Squats 3x8 165lbs - I like wearing a tank style top, however when I get back sweaty doing squats is really scary as the barbell is slippery on my back. Yuck!!! These went good, the 8 reps are killer!
Lunges - these were when my quads decided they had enough. I was supposed to do 3 sets but I gassed after 2. Whatever, it's accessory work.
Planks0 -
StephieWillcox wrote: »
Squats: 35kg 5x5
Bench: 27.5kg 5x5 (this felt great)
Pendlay rows: 35kg 5x5 (kept this weight the same as the last workout to work on form)
OWOWOWOWOWOWOWOW. My abs are on fire today, I don't know what of the above did it, but it hurts when I take a deep breath... and I have to do workout B because I can't do it tomorrow and have to get my final workout of the week in on Friday.
I'm going to diiiiiiiie0 -
Good work everyone!! Fantastic to see such amazing weights and I can't wait until I'm posting similar reports!
I have....however..... *fanfare please *..... found I have biceps! Last seen circa 2003 I expect!!0 -
Today felt surreal! Definitely gave a good effort and it wasn't easy but I still feel like I breezed through it!
Squats 180x3x5 (warm-up sets: 75x5, 105x5, 135x3, 165x1 -- this is what it typically looks like, but I rarely report it)
I was surprised after the first set to have gotten it. I was expecting to tank the next 2 - this is the weight I had to deload at a few weeks back. But I got them all! And while the last reps were grinders, I didn't actually lose my tightness forward today. Win win win!
10 min AMRAP (DB @ 30lbs)
- step vertical jump x3/leg
- offset push-up on hex DB x5/arm
- bent over 2DB rows x10
Made it through 5 rounds and 7 rows (6 rounds total as I finished like 5 secs after time) which is an improvement on last week
Then 3 rounds of 30/15 with 45s rest at the end of each rounds (DB @ 32.5lbs)
- Goblet Squats 15/14/15
- Jump Squats 16/13/16
- Floor Press 15/14/13
- Push-up 9/8/6
- DB bent over rows 17/15/14
- TRX rows 9/8/8
Which seriously gassed me out, but I recovered enough to get 333 jump rope singles in 3 mins.
And I finished up with a superset of Easy Bar curls and OHP
30x12, 35x12, 45x6, 45x6 (I wanted to do 40 but someone else was using it. Ah well)
I feel like I could take on the world! (But don't ask me to do anymore push-ups or squats O_o)
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Front squats 65# 3x8
Dub rows 40# 3x8
Bench 80# 3x5
RDL 135 1x6 plus lots of warm ups
Some rehab and activation stuff0 -
Well, it hurt, I got through it though:
Squat 37.5kg 5x5
OH Press 27.5kg 5,5,5,4,5 - so annoyed about that fourth set, I psyched myself out I think and then was holding the bar for too long to get that 5th rep. Was determined to get it on the 5th set though!
Deadlift 2x5 55kg - yeah, so I was only supposed to do 1 set, but they felt good, so I did another 0 -
I started SL 5x5 last night.
Squat 65
Bench 40
Row 55
I also added leg press, walking lunges, and planks.0 -
StephieWillcox wrote: »StephieWillcox wrote: »
Squats: 35kg 5x5
Bench: 27.5kg 5x5 (this felt great)
Pendlay rows: 35kg 5x5 (kept this weight the same as the last workout to work on form)
OWOWOWOWOWOWOWOW. My abs are on fire today, I don't know what of the above did it, but it hurts when I take a deep breath... and I have to do workout B because I can't do it tomorrow and have to get my final workout of the week in on Friday.
I'm going to diiiiiiiieStephieWillcox wrote: »Well, it hurt, I got through it though:
Squat 37.5kg 5x5
OH Press 27.5kg 5,5,5,4,5 - so annoyed about that fourth set, I psyched myself out I think and then was holding the bar for too long to get that 5th rep. Was determined to get it on the 5th set though!
Deadlift 2x5 55kg - yeah, so I was only supposed to do 1 set, but they felt good, so I did another
Hahaha, good for you! I love/hate that pain because I know I've activated my core but yeah, owowow. Bench always does that to me.0 -
Today:
Squats: 2x5x45, 1x3x75, 5x5x105
OHP: 2x5x45, 5x5x70
Dead: 5x5x110
Re-started October 1 after a couple of months off - I'm happy with the overall progress so far. I can feel the heaviness now, though so I'm sure failures are coming soon. Both the squats and the OHP today were feeling rough!0 -
Today is my rest day. I did 20 minutes of kettle bell swings, and went for a 5 mile walk.0
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