Fireworks! November workouts going off like a rocket
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My final workout in November, not sure what was going on, felt extremely weak on squat and OHP and deloaded on both, and then pulled deadlift with no problem whatsoever!
Squat: 2x5 67.5kg, 1x5 60kg
OHP: 1x3 32.5kg, 2x5 30kg
Deadlift: 1x5 75kg (this was supposed to be 80kg, but given my attempts at squat and OHP I left it at 75, I'm definitely trying 80 next time)
Edit: Oh, and the bra strap thing, I would have FREAKED THE F** OUT. Like seriously. I think my husband probably would have marched down to the gym too!!0 -
ooh, we've hit the same weight on the squat, @StephieWillcox ! Hope you feel stronger next time.
Squat: 5x5 67.5kg
Bench: 5x5 32.5kg - I felt pretty good with this, it was really hard but doable
rows: 5x5 40kg (I suppose that's how to write it - using 20kg dumbbells, one at a time)
pull ups - 2x10 using the machine on '12'. I can manage about 3 without help but didn't feel up to the struggle!
hip abductors x 10
glute bridges x 10
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@Ariadnula Wahey! Although I failed miserably and I was only trying to do 3x5
I think I need to eat before I go to the gym, I eat breakfast at 7:30 and hit the gym at 12:15ish, that's a long time without food0 -
So I've just finished my third workout on 5x5 on Saturday. I've only been doing the prescribed lifts for each workout day so far, but it looks like most everyone on here does some to a bunch of other lifts in addition to the 5x5 stuff. For those who do extra credit lifts, when did you start doing them? I was thinking I would give the 5x5 workouts about a month at the bare bones of 3 types of lift per day. Then, if I'm comfortable with what I'm doing (form is good, etc.) I might start adding 1-2 extra credit lifts per workout. Does that seem reasonable, or should I wait longer (or less long) to try that?0
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Hi @BethAnnieT ! I've been doing 5x5 for a couple of months. Mostly I just stick to the compound lifts - to be honest, with all the rest periods, I don't have time for more! And theoretically they are enough
Having said that, I'm looking to work in some other stuff, maybe from Strong Curves, to keep things interesting. Maybe on my non-gym days, as the things I'm looking at only need body weight or dumbbells and I have those at home.
So, after that ramble, I think you're right to just do the 5x5 lifts for now and focus on getting form right and increasing weight. And resting between sets. Man, I seem to spend my whole time on rests!0 -
I took last week off to try to let the knots in my back un-knot and rest my elbow. I feel so much better!
Yoga today, still had to take it easy on certain poses due to my elbow/wrist. Bah. Back to SL tomorrow and I'm looking forward to it!
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Squats-1 X5X 65/75/85/95/105, 5X5X 115
Sumo squats-5X5X105
BP-1X5X 45/55/65, 5X5X 75
BR-5X5X 80
Since Thursday I have not had time to exercise due to houseguests. Except, Friday my 12 and 10 year old grandson's wanted to see what I did with my equipment. They thought that it would be easy to lift my 45 pound barbell out of its rack. It wasn't going anywhere! So I showed them my squats and they were very excited and could not believe it. When I loaded my barbell for the DL with the 45 pound weights they were amazed. I put 150 pounds on and said go ahead and try to see if you can move it. It just rolled a little bit. They were in awe as I was able to lift it five times. I am now their hero!0 -
Hi @BethAnnieT ! I've been doing 5x5 for a couple of months. Mostly I just stick to the compound lifts - to be honest, with all the rest periods, I don't have time for more! And theoretically they are enough
Having said that, I'm looking to work in some other stuff, maybe from Strong Curves, to keep things interesting. Maybe on my non-gym days, as the things I'm looking at only need body weight or dumbbells and I have those at home.
So, after that ramble, I think you're right to just do the 5x5 lifts for now and focus on getting form right and increasing weight. And resting between sets. Man, I seem to spend my whole time on rests!
Thank you! I think I'll wait a while before I add anything. I'm mostly scared I will overload myself (task-wise, not weight-wise) and then not want to go to the gym anymore. I like the idea of 5x5 being so straightforward. It makes it more approachable. On my off days I do volleyball, spin class, and hot yoga, so I'm kind of tired all the time anyway. 0 -
BethAnnieT wrote: »it looks like most everyone on here does some to a bunch of other lifts in addition to the 5x5 stuff. For those who do extra credit lifts, when did you start doing them?
sometimes it's just boredom or triviality, like hte way you'll toss in a few extra items while you're standing in the checkout lineup. i'll literally see someone else doing something and just plain go 'hey that looks cool!' and start to copycat them because it looks cool and i wanna do it myself.
but aside those ones, the majority of my accessory stuff came to me after i'd been doing the main lifts long enough to expose weaknesses. so i'm into side planks and one-sided suitcase carries right now, because my current obsession is with keeping a stable spine during squats and i'm all about the obliques. i'm into the lat work and the pulldowns/chins/band pulls because i want my mid-upper back stronger as well.
your own personal accessory set will probably start to present itself to your mind as you keep progressing with strong lifts and picking out the little sub-factors in each of the lifts that you want to support. that was my experience, anyway.0 -
fanncy0626 wrote: »They were in awe as I was able to lift it five times. I am now their hero!
Ha, that's great!
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canadianlbs wrote: »
your own personal accessory set will probably start to present itself to your mind as you keep progressing with strong lifts and picking out the little sub-factors in each of the lifts that you want to support. that was my experience, anyway.
Thank you, that makes perfect sense!
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@BethAnnieT I switched up from 5x5 a few weeks ago because I didn't have the equipment to continue with the program as written so by dropping weights back and increasing reps I could still achieve progressive overload. My trainer has me now working at x12 reps per set for 6 weeks to increase the hypertrophy in my muscles. Because I'm tall and have long limbs it takes alot longer for me to see any change in my muscles (as if being a girl lifting wasn't hard enough) I intend to go back to 5x5 at Xmas. I'm already struggling to make x12 reps with the heavier lifts and progress is S L O W.0
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fanncy0626 wrote: »Squats-1 X5X 65/75/85/95/105, 5X5X 115
Sumo squats-5X5X105
BP-1X5X 45/55/65, 5X5X 75
BR-5X5X 80
Since Thursday I have not had time to exercise due to houseguests. Except, Friday my 12 and 10 year old grandson's wanted to see what I did with my equipment. They thought that it would be easy to lift my 45 pound barbell out of its rack. It wasn't going anywhere! So I showed them my squats and they were very excited and could not believe it. When I loaded my barbell for the DL with the 45 pound weights they were amazed. I put 150 pounds on and said go ahead and try to see if you can move it. It just rolled a little bit. They were in awe as I was able to lift it five times. I am now their hero!
Could not love this more.0 -
Sunday's WO...
Squat: 72.5kg, 5x5
OHP: 25kg, 5x5
DL: 80kg, 1x3
I seem to be having real issues with my grip strength. I'm sure I could have done 1x5 @ 80kgs had I not felt as though I was going to drop it on my toes.
Yesterday...
Cardio. 5k.0 -
Nov. 30
Squats: 5x5 @ 110 lbs
Bench: 5x5 @ 75 lbs
Rows: 5x5 @ 75 lbs0 -
Rest day today! I did 20 minutes of kettle bell swing one minute intervals, Single arm swings, with a 10 pound weight.0
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Met with trainer before lifting. I will post in two forums on that one, so check out there for details on the interesting meeting with the trainer when I just wanted a caliper test done. After that, I lifted weights, jogged on treadmill, went out for sushi and checked out a different sports nutrition store. Got some p28 to try, white chocolate, which does have whey so I won't have it often but will be interesting to try a 14 grams of protein peanut butter. Plus got another shaker cup cause 1 is not enough. This one has a spot for "pills" so vitamins and such but I'ma put snacks in it, hehe.
35 - upper hypertrophy
incline bench 4x10 @ 70 - challenge by the end. Some reason I had 75 written for last time but pretty sure I did 70 as that was my fail point weeks ago. May try 75 next week though.
db fly 17.5 4x8 - tad more challenging since increased this time
seat row 2x8 @ 80 and 2x8 @ 70 - the tension felt off even 70 was almost too hard, not sure why it feels different sometimes.
1 db row 4x8 @ 27.5 - not bad, moving up slow but steady on these
cable bicep curl 3x12 @ 50 - tough for those last reps
cable tricep extension 4x10 @ 70 - not bad but still a challenge
30 minutes jogging on treadmill0
