The Bro-ctober workout thread; SUPAHSET!
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fanncy0626 wrote: »Rest day today. I went swimming for 45 minutes. Then sit in the hot tub almost as long! That felt so good! Kettle bell swings for 20 minutes still using a 10 pound one arm swing until I can get into a town that I can purchase one at. Is there anybody out there that has experience with swinging kettle bells? I'm just wondering what size I should go to next.
If you can go for an adjustable one that's probably your best bet, as there is TONS of stuff you can do with a KB (or 2) but they don't all require the same weight. I can swing the 50lbs KB like it's just a big lump of iron as opposed to an 8-ton block. However, doing snatches with that much weight ain't happening any time soon, y'know?
Edit: altho, now that I think fo it, I'm not sure I would even want to try to snatch or clean the adjustable ones due to how their plates stack... So I guess going for 20lbs is the next logical step?0 -
Struggling at the moment - not with lifting or eating, just with life in general. Meh.
Lifted last night, no accessories, just the biggies
Squat 5x5x130lbs
OHP 5,5,4,4,4 x 85lbs
Deadlift 1x5x210lbs - was supposed to be 240lbs but it just felt so heavy that I couldn't even break it. so deloaded and did 210 to at least feel like I accomplished something!0 -
I've done a fair bit of kettlebell work in the past. I usually swing a 12kg but to be honest that's being a bit lazy and I should go for 16kg! As you're pretty strong then I'd say to look for at least the equivalent of that in lbs.
Having said that... maybe better to go up gradually - the kb swing is pretty different to any barbell work?
Do you swing that single arm or double?
Krokador- I didn't know that there were adjustable ones. There isn't a gym or sports store by me I'll have to go to the cities to look. I am just doing the basic swing and get ups for now on rest days. I have never seen one in person only on video. I am using a 10 lb plate single arm, to swing until I get to town.
Thanks!0 -
Deadlift day! Running today on bad sleep and feeling burnt out. My diet has been questionable too - so far okay on calories but it's mostly from ice cream and crackers.
Deadlift 3x8 155lbs - I'm doing very well with these finally and I'm seeing a lot of progress on my form. I banged these out easier than last week, seems like a trend this week! I was worried the weight jumps would be brutal but so far so good, though I'll know tomorrow for OHP day.
Front Squats 3x10 55lbs
Planks0 -
Thanks for the explanation! I must be doing high bar then, does the bar not rest on anything for low bar then? When I've tried lower I feel like I have to support the weight with my arms.With high bar squats, the bar sits on top of your traps alone. It's actually a bit uncomfortable if you have no traps to speak of... lol, and your form will be a lot more upright. Low bar will sit more towards the top of your shoulder blades, which will lead you to lean forward a good bit more.
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Squats #115 3x5
Seated OHP (our ceiling is low) 65# 3-4-3-3
DB row 45# 3x6
Chin-ups BW 5-4-3
Ham curls on TRX 3x10
Lots of warm up and activation stuff to start - glute bridges, donkey kicks, one legged DL at BW, banded hip abductions, lat pulls, rows with a band, wall Angels...0 -
Yesterday...
Squats - 55kg, 5x5
Bench- 27.5 kg, 5x5
Rows - 40kg, 5x5
Really good night. I don't know if it was the huge meal I had last night, the leftover rage I had from buddy telling me to slim down with cardio or what... but I was literally throwing the weights up like nothing.
Today...
Bikram Yoga!0 -
fanncy0626 wrote: »
Do you swing that single arm or double?
Usually double. I can do single comfortably with a 12kg, don't know about 16.
I need an 8kg for an OHP or snatch, though! And for a turkish get up, though it's been a while since I tried one of those. Hmmm, maybe I'll give it a shot at the weekend! I have an 8kg and 12kg at home.
(I'm especially fond of the 12, because that's how much weight I've lost in the past year - it's good to pick it up and think, wow!)
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Thanks for the explanation! I must be doing high bar then, does the bar not rest on anything for low bar then? When I've tried lower I feel like I have to support the weight with my arms.
I just started with low bar a few weeks ago, shown by a trainer, and it does seem at first like it's not resting on anything. It's sort of - I think of it as where my wings would be, if I had some
So your arms do hold it in place against your back but your back does somehow support it. I think it'll be easier as my back muscles grow, too.
My biggest problem with the low bar is that it hurts my left arm a bit - it's quite an extension to get to that position. But I can definitely lift more than with a high bar.
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Long day. Our freight was supposed to get there at a ridiculous early hour in the morning, very unusual, but instead it didn't get there until almost 3pm, so we didn't get as much of it done as usual. Add one coworker out sick, manager sick but came in as she was out the last two days, and it was just a struggle of a night. Still have so much to do before vacation too, so sleep will be less. Oh well. Tonight was day 2 of the max testing so I decided to go for squats.
Squat max test
After warm ups, I did 175, 185, 190 and 195 for 1 rep. The 195 was rough and slow but made it up so I tried 200 and all I did was go down. lol It was the first time I've not pushed up from a squat, which made it interesting. Happy with 195 and think I'll reach the 1.5 x bodyweight maybe in early 2016.
leg press 3x10 @ 200 - nothing unusual
rdl 3x5 @ 135 - might look up stiff legged deadlift as well cause I'm not sure on the difference to be honest
sumo deadlift 3x5 @ 155 - okay though still find it awkward, last set was a little better though
hip thrust 3x10 @ 70 - hadn't done them in a long while, don't like using the fixed bars but eh
Now to finish things up and get some sleep. Going back to gym in like 8 hours for upper body and to maybe get a body fat tested with calipers just to get an idea since I've been going to the gym for a year and want to check it out before vacation/break. Plus I need to maybe stop at a couple of store as I still need shoes and I work up close shifts all weekend.0 -
I'm starting to worry about these shoes, @DawnEmbers - not much time now!0
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Thanks for the explanation! I must be doing high bar then, does the bar not rest on anything for low bar then? When I've tried lower I feel like I have to support the weight with my arms.Thanks for the explanation! I must be doing high bar then, does the bar not rest on anything for low bar then? When I've tried lower I feel like I have to support the weight with my arms.
I just started with low bar a few weeks ago, shown by a trainer, and it does seem at first like it's not resting on anything. It's sort of - I think of it as where my wings would be, if I had some
So your arms do hold it in place against your back but your back does somehow support it. I think it'll be easier as my back muscles grow, too.
My biggest problem with the low bar is that it hurts my left arm a bit - it's quite an extension to get to that position. But I can definitely lift more than with a high bar.
Your shoulder blades are sorta/kinda what holds it when using low bar, too. You have to pinch them back so as to make a sort of shelf (similar to what you'd do for a front squat with your delts)
I was starting to have some pretty bad elbow tendonitis issues (golfer's elbow, to be exact. Pretty intense inflammation on the inside of my left arm) before my shoulder injury on the other side. I thought it was due to attempting many jumping negative chin-ups, but it didn't go away until I changed my squat set-up so that my arms are only just stabilizing the weight and not holding it in place much if at all (I'd love to try a no-hands squat at one point, actually xD lol).
This video "series" (there are 3 parts, all easy to find if you search elbow on this channel) really helped me with finding a set-up and lo-and-behold, after a few weeks of squatting like that - and still doing hanging work, btw! - the elbow pain is 99% gone! So it's worth checking out:
https://www.youtube.com/watch?v=4i4Lz9CTIQM
it works for low bar just as much as high bar. And I have to amend something I recommended back in the days here while I think about it: The thumbs around grip, if you can manage it, is probably going to spare you elbow pain (and possibly wrist pain) in the future. So if your hands hurt from doing squats, check your set-up first!0 -
OMG Gais today is just... the best day ever so far!
1. I get to see my wife in less than 4 hours.
2. Squats PRs all arouuund!
"power" intervals. every 20s for 3 mins: power split jump x2/leg
185x3x4 - we all know it was meant to be 3x5, but the 4th reps were all so ugly I just didn't want to push it.
However, I still had a bit of strength left in the tank, and I know I'm headed into a deload, and nothing can stop me today. So I slapped an additional 15lbs on the bar and went for a single.
And I got it! And it wasn't even a max effort! My previous 1RM (like actual, dedicated 1rm warm-up attempt) was 195. And I just kinda breezed through this one! 200lbs! After going to near failure for 3 sets!
Edit: Here's the instagram of that one rep! =D
Needless to say I was running high for the speed shred circuit. Armed myself with a 30lbs KB and decided since at that point my legs were pretty fatigued, to regress the pistol work
4 rounds of
- goblet split squats x5/leg
- 1-arm KB russian (swing) snatch x10
- push-ups x submax: 11/10/9/11
Then did another one o those every 20s x 3min with kneeling jumps x2, set on a 45# bumper and an ab mat (so a 10# bumper less than last week). And I gotta say my hip power was running low.
Finished up with a 6 min AMRAP ladder with a 35# KB
- 1A KB power Clean x1, 2, 3...
- Burpee with lateral hop x1, 2, 3...
- Other arm and more burpees
To a total of 6 full round on the left and 1 clean on the right. And I not only finished the cleans but also finished the burpees this time. For a total of 42 burpees and 21 cleans per side in less than 7 mins!
And since I'm a bit on the clock today I called it a day. I still need to shower. But I had to share the victory!
After the deload tho I'll be attacking the fat loss again because ugh, my butt has gotten so fluffy
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That squat set-up is what the trainer, that I chatted with yesterday, suggested. Mark Rippetoe also talks about it in his video, but I think I was concentrating on another aspect and sort of glossed over the arms. I don't have pain, but I don't WANT it, either! I have noticed, that I will kind of pull down on the bar when it gets hard. Nothing like making things harder
Resting the hands and keeping the elbows back will fix that for me.
@krokador Fantastic! 200 lbs!0 -
Rest day today - 5K tomorrow!0
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Today was a bit of a drawn out session, there was a trainer in the gym using the power cage and I didn't want to go upstairs and use the scary cage in the "boys" room, so had to wait around a bit.
Squat 40kg 5x5
Bench 30kg 5x5
Pendlay rows 37.5kg 5x5 - I actually had to use the women's olympic bar for this... I *think* it weighs 15kg, if it does not then I didn't pull this weight!
Feeling pretty good, although feeling like I should be doing more definitely. I'm just going to keep on with SL until my numbers get reasonable/I start failing all over the place and then I'm going to switch to some form of 4/5 day program - probably Wendlers unless something else catches my eye.0 -
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Woot @ krokado that is awesome.
So tired. Didn't get to sleep until after 3 am, though was in bed before 2. Then got up in order to get to the gym early enough as I have work soon. Gym was busy and trainers were all occupied when I asked about caliper test before workout. After workout one lady talked to me for a moment but she was a little rude, at least the tone she used, about how it would be higher since I worked out and need to schedule in advance. She also made a comment about how I could just use weight, as if I don't already track that.
Last time the one did a measurement after workout and scheduled for a before one, but this one just irked me. Probably didn't help that I was tired and hungry. Then went to shoe store but no luck. Did managed to test bench today though no spotter but meh, it wasn't that bad fail despite having to set it on me before moving it down so I could sit up. Oddly that was easier than the incline bench fail but the weight was more. Oh well.
Bench Max Test
warm up sets followed by a couple reps at 95 then did 100, 105 and 110 for 1 rep. Tried 115 but failed.
seated row 3x8 @ 70 - nothing unusual
decline bench 3x5 @ 55 - tried just for fun
bicep curl with cabe @ 50 - eh, different
bench db fly 3x10 @ 15 - easy
skull crusher 3x8 @ bar + 10
Bench took a long time with making sure I rested several minutes. Wish I could have gotten the 115 but since I'd been failing at my sets on 100, was nice to even make 110. Last up is deadlift and I think I'll do that sunday night after work. Now to get ready and maybe eat some foods.0 -
I skipped Wednesday's workout just to give my quads a rest and it feels much better since I didn't bike or run. I guess my quads were overworked.
squats: 5x6@135lbs. I'm staying at this weight for a while. I'll probably increase reps until my quads feel better.
bench press: 5x5@95lbs. I didn't move up from last time just because I knew these were heavy. My palms are feeling the heavy weight.
bent over rows: 5x5@95lbs. I'll stay the same here too. I know can't seem to pull all the weight up so I'll working on form.
cardio: 3 mile intervals = 33 minute run.
gym workout of the day (do as many regular push-ups as you can): 20. I can't believe I can do 20 REGULAR push-ups.
food intake: so far so good. I have about 900 calories left for the rest of the day and pumpkin beer is on my treat schedule.0 -
Deena_Bean wrote: »Rest day today - 5K tomorrow!
Hope the rain eases!!0 -
@DawnEmbers I feel your tiredness. And I'm not surprised you were irked at the attitude of that woman!! Hope tomorrow is a better day.
@dcresider love the press up progress!!0 -
bench/dl day with trainer dude. failed bench twice at 77.5 and just refused to do any more sets. told trainer it was too heavy to be right, so we agreed that i'll back down to 70 next time and start working in tiiiiiiiny little increments, sigh. on the other hand, i did do one set at 70 because stubborn and just wanted something i could take home in my head. and that would have been okay if i hadn't gone to failure twice at the higher weight.
deadlifts okay though. 130 no real problem, and i did rows at 65 as accessory.
just feeling sad. all my upper-body work seems to be crapping out on me at the same time, and i wasn't expecting this to happen so soon.0 -
Great session this morning
Squat 5x5x135lbs
Bench 5x5x95lbs
Row 5x5x125lbs
3x8
Single arm rows 15kg dumbbell
Pike push-ups0 -
canadianlbs wrote: »
just feeling sad. all my upper-body work seems to be crapping out on me at the same time, and i wasn't expecting this to happen so soon.
Don't be sad..be proud. You're way stronger than you used to be. And you inspire people like me to lift.
I know there will be frustrations but you really are fab!
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kimiuzzell wrote: »Don't be sad..be proud. You're way stronger than you used to be. And you inspire people like me to lift.
I know there will be frustrations but you really are fab!
I agree! I always smile when I see you've posted, @canadianlbs, and look forward to reading it0 -
Man, I had such a good session this morning and I feel great. I'm stuffing a giant tuna sandwich in my mouth as I type... messy.
Squats - 61.5kg 5x5 - no sniggering, I have fractional plates and I'm gonna use 'em!
My arms didn't hurt, either - I thought about @krokador's video in this thread and moved my hands as dipped under, and really just used my arms to prop the bar. Hurray!
Deadlift - 61.5kg 1x 5 -- my back did not feel good on that last one so I'll take that back down a bit next time
OHP - 21kg 5/5/5/4/5 - tough, but fine
then some dips and some stretches and sit ups. And foam roller for my dodgy calf. All good!
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Good work there @Ariadnula!! hubby works in retail so after today there will be barely a day off before Christmas when we can shop, so today's workout consists of Christmas shopping. Lots of walking and bags to carry! Later we have a spa visit that someone gave us as a wedding present and my shoulders are very much looking forward to the massage!!
I'll be back in the gym tomorrow...and looking forward to upping the weight a little more. I shall get there!!0 -
Ending this "phase/cycle" on a high note!
Bench 120x5x5 - I was offered a spot by some guy I chat with randomly again xD But I told him "it's okay, I wasn't meant to try to push for an extra rep anyway". Had to use a diff bar from usual so I'm not convinced it was 45lbs, but hey, I got them all!
EMOTM x6 - 1 arm strict press @32.5lbs x3-5
I got 5 on all minutes except the 4th, where I missed a rep on the left side. So I added 2 reps on the 7th minute to compensate xD
3 rounds for each arm with 30#
- 1arm KB snatch x5
- front rack squat x5
- swing x10
- overhead lunge x5/leg
These really gassed me. I thought i,d breeze through because my legs hadn't been used aside form some lunges and bw squats during my warm-up, but they weren't fresh either!
5 min AMRAP - alt TGU
- got 9 reps per side with a 20lbs DB
After trying to do it for 1.5 min with a 30lbs KB and getting 2 reps per side and deciding it was def too heavy to work.
And I finished off with chest supported t-bar rows, as I hadn't pulled much this week
25x12, 35x10, 40x8, 45x6 + rest 20s then 4 more.
The next 2 days at least are gonna be full rest days. It'll be nice to shake out the DOMS a bit xD0
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