Fireworks! November workouts going off like a rocket
Ariadnula
Posts: 435 Member
Is it okay if I start this? I feel too much of a newbie. But here we go.
I don't even have any stronglifts to add, just lots of walking yesterday and a cardio session at the gym. Day off today as too much travelling. But I like reading everyone else's workouts :-)
I don't even have any stronglifts to add, just lots of walking yesterday and a cardio session at the gym. Day off today as too much travelling. But I like reading everyone else's workouts :-)
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Ha - re the thread title, do you even celebrate Guy Fawkes in the US/ Canada? It can be the Thanksgiving thread for the US. What does Canada do in November?0
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What does Canada do in November?
wrings rainwater out of all its clothing, waits for its glasses to de-steam (never happens) and reminds itself it won't see the sun again until may. *sulks*
thanks for the thread and i like the title. already posted on the tail of the previous thread, but i'll re-bore everyone here.
squats: 1x5@45, 1x5@55, 1x3@65, 1x2@75, 5x5@90. might have been 6 work sets, as i lost count and wanted to make total-sure. last week when i tried 90 i lost it in the hole on the second rep and had to actually leave the bar on the safeties and bail. this time they felt heavy but solid throughout even though i don't think my form was perfect. so this is progress. did front squat sets to match the back ones, throughout the warmup. big help.
ohp: messy but not disappointing. i went too ambitious but hopefully got that out of my system and will settle down now at something like 50, then start working back up. i tried to do the 5x3 format at 60, but had to drop down after two sets. then i tried the same thing at 55, and same thing. ended up doing 3x5@50, which was a very comfortable weight that let me focus on form again. so i think this is the weight that i need to work at. form form form has been deserting me since i got sloppy on stretching my pecs.
rows: deadlifted on friday, so did rows instead. just a quick warmup at 50, then i did 5x5@70 and was fairly happy with them. in between sets, i did 3x8 hip thrusters with the same bar.
random other stuff: 1x5 bench @45, as a form exercise. went fine. also did about 7 deadlifts with the 70lb bar while rowing, for the same reason.
so sleepy now.
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So much to do and I'm leaving by 7 am in the morning for an 11(ish) hour drive, yet I'm still up and no end in sight. I went to the gym after work. The disappointing part is that I forget my cell phone in my car. Didn't feel like going out to get it so I couldn't film my deadlift to show my parents and it would have been the best time as barely anyone was there lifting. Still, went of the max test on deadlift along with some other lower body stuffs.
Deadlift Max Test Day
warm up with low bar squats, 3x5 @ 135 - hadn't done them in a while and I don't like just going right to deadlift.
deadlift: included rdl warm up 1x5 @ 135 then 1 rep each of 195, 205, 215... 225. I had to smile afterwards cause I surpassed my small goal and actually managed the one I didn't think I'd reach in 2015. The 2 sets of 45 on each side, 225 deadlift. And I didn't feel like I was going to fail either despite how freakin' heavy it was. Seriously too bad my phone was in my car.
front squat 3x10 @ 65 - easy enough and kept it low to do good mornings between sets
good morning 3x12 @ 65 - fine
Then I called it a night cause the rest for max testing takes up time and I've got to be up in less than 5 hours now. Still need to finish a couple of things before I can try to get a few hours of sleep. Will be getting an energy drink for sure on this first day of driving. Won't be posting "workouts" unless I go for a run or happen to have access at wherever the wedding is held, but chances are, no lifting while I'm gone but I'll be checking in the forums on occasion for fun. Yay vacation!0 -
Happy November everyone!! Very foggy here in the UK so far this month but quite mild so if the sun were to just break through it could be rather nice!
SL for me yesterday....
SQ 5X5 35KG
BP 5X5 27.5KG
BR 5X5 32.5KG
Plus some lat pull downs 35KG....managed a few at 40KG but not a full set, shoulder presses with 10KG dumbells, and some core work on the mat, although not as much as I felt I should have done.
The SL weights seemed fine, and I am impatient to move up, but I am doing it slowly and concentrating on form. The last set of bench press was hard but manageable and I need to remind myself sometimes that I have already come a fair way.
I restarted exercise post honeymoon at the end of August, although didn't discover lifting until a couple of weeks ago. I did take measurements back in August and was very happy to do so again today....
L. Thigh 67cm >65cm
Hips 106cm >102cm
Waist 90cm >83cm
Chest 91cm >89cm
Upper arm stays at 35cm but not so wobbly
Widest part (bum) 116 cm>111cm
Very motivating!!
No gym today but have walked before work. Looking forward to lifting again tomorrow.0 -
Have a great holiday, @DawnEmbers! And the big question - did you ever find shoes?!0
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Not yet. Hoping either mom has some (they might be a tad big) or I'll find a pair the day before when we head down to where it's all being held. Keep fingers crossed on that note, please.
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Yesterday...
Squats: 57.5kg - 5x5
OHP: 22.5kg - 5x5
Deadlift: 65kg - 1x5 (first time I've lifted over my bodyweight! yay!)
I had some extra time yesterday so did some ab work+cardio....
Hanging knee raises: 3x8
Decline crunches: 3x12
Plank: 3x1min
Treadmill: 20 min at 6km/hour, 6% incline.
Today:
Bikram Yoga
And so ends my first 6 weeks of StrongLifts.
I'm going to do another 6 weeks before I start adding in more accessory work (after a brief hiatus over the Christmas holiday).0 -
Just got back from today's workout B, I am completely worn out!
Squat warm up: 1x5 20kg, 1x5 30kg
Squat: 5x5 42.5kg
OHP: 5,4,5,5,5 27.5kg
DL warmup: 1x5 40kg, 1x5 50kg
DL: 2x5 60kg
My squat is OK. I am currently *trying* to switch to a low bar, thumbless grip squat. The effect of this is some weird hybrid between low bar and high bar and general confusion all around.
My OHP is sooo messy. I have been watching and rewatching Rippetoe's videos on this and I just can't do the hip bounce thing! I think I need to buy starting strength (on kindle though, I'm not paying £30 for a book!)
DL feels so good. I know i'm only supposed to do one work set but screw it. I'll do one set when one set takes everything out of me
I like the thread title, but let me say, as the first year with a baby I officially HATE fireworks! They seem to set them off every day around me and they wake up little Kaitlyn
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StephieWillcox wrote: »
I like the thread title, but let me say, as the first year with a baby I officially HATE fireworks! They seem to set them off every day around me and they wake up little Kaitlyn
Ah, yes, poor Kaitlyn. Friends with children - and dogs - all say the same. And in Edinburgh we have fireworks all summer, with the festival and the tattoo! Hope they fizzle out after Thursday.
Good workout, btw! I love how much you love deadlifts
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Whilst we don't have the festival type fireworks, we used to live next to a country club where wedding receptions were held most weekends and it became very popular for couples to request firework displays at close to midnight grrrr.....!! I can't say I miss that!!
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Nothing on the 1st, due to day two of rain and some flooding. Also two of my three kids were feverish over the weekend. No trick or treating and no playing outside...cruddy weekend for all.
Nov 2, yoga today! And, it isn't raining and the kids are well enough to go to school!
Thread title thew me, as I thought it was old from July (US fireworks holiday) or January. Tell me about the November fireworks holiday. Nov in the US means autumn, voting, and Thanksgiving! Can't wait for Thanksgiving
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StephieWillcox wrote: »
My OHP is sooo messy. I have been watching and rewatching Rippetoe's videos on this and I just can't do the hip bounce thing! I think I need to buy starting strength (on kindle though, I'm not paying £30 for a book!)
I can't do the bounce, either. I just try to make sure that my body is TIGHT at the beginning of the lift and put my upper back into it on the ascent to shrug those shoulders. It's all done quickly and explosively, which took me a while to coordinate. The de-load helped because I could concentrate on the body mechanics with a lighter weight.
It's a hard one, for me.0 -
Oh dear, sorry about the confusing title.
November 5th is Guy Fawkes Night, though I think it's mostly just called bonfire night these days.
Guy Fawkes tried to blow up the Houses of Parliament in 1605. So ... (hmm, UK folk, feel free to correct this!) we have bonfires with 'guys' on them - effigies of Fawkes - and lots of fireworks that I suppose simulate what would have happened if he'd succeeded! And we eat toffee apples, but I have no idea what they have to do with anything!
I don't think I'm going to get a job as a cultural historian, am I?0 -
I actually can't feel my a*s right now, haha, perhaps 2 working sets was too much
Good workout, btw! I love how much you love deadlifts
This seems like a good thing for me to start with, some of those reps were sooooo slow for me, clearly not quick and explosive. I might take it back to the bar and start again.
I can't do the bounce, either. I just try to make sure that my body is TIGHT at the beginning of the lift and put my upper back into it on the ascent to shrug those shoulders. It's all done quickly and explosively, which took me a while to coordinate.
I will say that when I use the grip that Rippetoe suggests (taking the bar diagonally across my palm) it felt an awful lot different to how it has been feeling, so I guess I'm not doing it right at the moment.
I am still baffled why we celebrate Guy Fawkes ALMOST blowing up the houses of parliament by setting fire to stuff! Do you think we would celebrate if he succeded?!
Guy Fawkes tried to blow up the Houses of Parliament in 1605. So ... (hmm, UK folk, feel free to correct this!) we have bonfires with 'guys' on them - effigies of Fawkes - and lots of fireworks that I suppose simulate what would have happened if he'd succeeded! And we eat toffee apples, but I have no idea what they have to do with anything!0 -
Didn't want to, but did it:
Squat: 2x5x45, 1x3x75, 5x5x115
OHP: 2x5x45, 5x5x75
Dead: 1x5x120
Seriously struggled with the weight this morning. It was hard, it was heavy and I didn't think I'd make it through. I had to take the longer rest periods to do it (which I hate), but I made it through. I think I'm about to failure, but we'll see. I'd prefer not to be dropping bars to prove failure, so I may just stay at these weights for a couple times.0 -
Superb numbers there @Deena_Bean !!0
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Oh dear, sorry about the confusing title.
November 5th is Guy Fawkes Night, though I think it's mostly just called bonfire night these days.
Guy Fawkes tried to blow up the Houses of Parliament in 1605. So ... (hmm, UK folk, feel free to correct this!) we have bonfires with 'guys' on them - effigies of Fawkes - and lots of fireworks that I suppose simulate what would have happened if he'd succeeded! And we eat toffee apples, but I have no idea what they have to do with anything!
I don't think I'm going to get a job as a cultural historian, am I?
Ah! It sounded interesting so I looked at the Wiki entry. There is no end of awful stories involving the whole Protestant/Catholic issue! Apparently, the bonfires celebrate the King's escape from death. Neat!0 -
The de-load helped because I could concentrate on the body mechanics with a lighter weight.
very this. ohp is one where i really can't get away with technical sloppiness. as soon as i lose the 'shelf' from my lats and my shoulder capsule, the bar only makes it about as far as my chin before it begins to drop back.
i agree that deloading was hugely helpful for me. if the bar is too heavy for those muscles, i just can't feel what i'm doing with them. and yeah, i gave up on the bounce part as well. i just get as tight as i can and push the bar up off that 'floor' that i make at about armpit level.
as far as the rippetoe thing with the diagonal hand placement . . . i know what you mean, but personally i don't actually grip the bar at that angle. it's just a beginning, and then the action of screwing my forearms straight before i unrack helps me to tighten things up. the bar actually sits across the heel of my hands, directly over my forearms. if i remember to do it, that is.
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Yes. Should have been more clear about the rippetoe hand placement. I do rotate back so my arms are vertical (you'd certainly look a bit different if you left them like that!) but I felt like it made me hold the bar different I guess and therefore work the muscles that I'm supposed to (incidentally I felt it much more in my triceps which are completely useless and most likely the reason I had such a hard time today)0
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Week 4, this is going to be a weird week as I never lifted to failure.
Squats 175lbs to failure, 12 reps. (Warm up 90/110/130/145/155). I think i could of banged out a few more but I was really unsure. Kinda wished I had someone watching, I hate bailing on squats - there's a nice dent on the safety rails from me dumping 200lbs on it.
Planks
Skipped lunges as I hate lunges.
RE: OHP. I don't bounce either. I used to but it was just too unstable hoping momentum gets the bar moving and too tempted to use leg drive which is bad. I'm much stronger with my chest up, thumb-less grip, shoulder blades back, and elbow/arm placement so triceps rest on my lats like how Alan Thrall does it.0 -
Worked with my trainer:
Lots of rehab stretching stuff
Single leg squats on a box
Bear crawl all tied up with bands
Push-ups against resistance
Inverted body weight rows
Cable rows - wide, pronated grip
OHS with a band
Front squats 65# only
Barbell rows
Lots of very difficult plank variations
Then a couple of hours later I went to the bouldering gym with some friends and tore my hands up. Flashed a roof problem tho which made me very happy. Also when you top out there is a slide to the bottom! I am such a child.0 -
I took a few too many days off...Halloween plus several photo shoots messed up my gym schedule.
Squat 125lbs - 4/4/3...it seems like every time I add 5 pounds to the bar I end up having to deload
Bench 82.5lbs - 5x5
T-Bar Row 110lbs - 4/5/5/5/5
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Squat 145 lbs 5x5 - this felt incredibly heavy and I was getting some cardio in on this one! I also tried the grip that Rippetoe teaches (and the trainer showed me). Kind of ambivalent about it, but I think that I like my hands a little narrower and I do like to actually grip the bar lightly instead of just brace it with the heel of the palm.
Bench mmm
105 x2 reps on the first set then failed altogether on the second set. I went to 100 for sets 3-5 and got 5/3/5. I'm staying at 100 lbs until there's power behind all of them. I had to try, right?
Row 105 5x5 - still working on engaging the right muscles. I feel like I'm using my arms more than my back. The weight was fine.
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I enjoyed tonight.
Squats: 5x5 @ 62kg - felt good with these, though I worry about 'butt wink' at one point. Working on opening my chest and taking a deeper breath seemed to help.
Bench - 5x5 @ 28kg I did this in an incline bench with two 14 kg DBs today. Oooft. Every time I started a set there would be a moment when the dumbbells would wibble-wobble and threaten not to move - but then I *made* them move, with my mind as much as my arms! I was surprised I made all five sets.
Row- 5x5 @ 28kg Again, I used DBs today, I just felt like it. I could probably have done managed 16kg dumbbells, but they were being used and this seemed hard enough for now...
Some reverse pull ups and it was time to dash home for dinner!0 -
I forgot to post yesterday. Here is my workout.
Squats: 5x6 @135lbs. Did fine with these. Will stay at this weight as I start to run more.
OP: 5x5 @ 55 lbs. I don't get how this was a struggle this week when I've been doing fine at this weight before.
DL: 1x5 @ 185lbs. I managed 5 but barely. This is some heavy weight. Will stay on next time.
Cardio: ran 2.5 miles.
Today: Rest Day.0 -
You have a slide??? So jealous. I have to back climb cuz I am too chicken to drop from the top of the wallThen a couple of hours later I went to the bouldering gym with some friends and tore my hands up. Flashed a roof problem tho which made me very happy. Also when you top out there is a slide to the bottom! I am such a child.
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Today...
Squat: 60kg - 5x5
Bench: 4/3/3/3/3
Row: 40kg - 5x5
Tomorrow...
Vinyasa0 -
Every time I started a set there would be a moment when the dumbbells would wibble-wobble and threaten not to move - but then I *made* them move, with my mind as much as my arms!
The Force is strong with you.
Sorry, totally had a Star Wars flashback. And, that feeling is very satisfying, isn't it? Talk about compound exercise!0 -
Talk about compound exercise!
and guts. one of the things i like about my trainer guy is he recognizes when the right thing to say is 'good battle' and he knows how to say it without sounding condescending either.
and on that note. i did my lifts in this order today:
bench 2x5@45, 1x5@55, 1x3@65, 1x2@70, 5x5@75. these weren't easy, because i've got some muscle tightness/restrictions that has been making solid form hard to find. but i found it, and i made myself hold to it . . . and 75 was not actually all that hard, even though i failed all the way trying to press 77.5 just a few days ago. so yay me. i do feel like i retrieved some of the form elements that have been so badly lacking lately, and my strength took a big jump.
squat: 2x5@45, 1x5@55, 1x5@65, 1x3@75, 1x2@85, 5x5@95. YAY 25-lb plates yay !!!! \o/ it actually got easier and i felt like my form kept improving as i added the weights. i had to get a bit stern with myself not to let the 25lb plates psych me out and make me doubt myself, but honestly i think it went pretty well. there's definitely guts in them thar glutes now.
deadlift 135, so another yay for the big girl plates. i kind of didn't track my warmup reps carefully. but i started out with 5@65, and then did 90, 115, and probably 125 as well for warmup. at work weight i did 2x3 instead of the 1x5 because something didnt' quite feel on point in my form and i didn't want to push it. but then after the second set i added another 5 pounds and did two more reps, just to be able to say for fact that i pulled more than my own weight today.
skipped front squats and the chins, but i did put in quite a bit of lat pulldown work and also do a plank that i held for however long it took for my abs to feel it.0
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