Fireworks! November workouts going off like a rocket
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Bench 1x11 100lbs (warm up 50/60/75/80/90) - These were to failure. I had a spot (yay!) and I just completely zoned out and just benched my heart out. In my head I did 9, but turned out to be 11, yay!
Dips
Dumbbell Rows 3x10 35lbs
Shrugs 2x10 100lbs
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Back in the saddle...
Deload since I have only lifted once in the last two week, and only a few times in the last couple months.
Squat - 3x5 at 115 lbs
Bench - 3x5 at 70 lbs
Row - 3x5 at 75 lbs
Barbell shrugs - 3x8 at 65 lbs
Hip thrust - 3x10 at 110 lbs
Pull ups - 4,3,3
Skullcrushers - 3x8 at 35 lbs
Barbell curls - 3x8 at 40 lbs
Hyperextensions - 3x10 with 25 lbs
Cable crunches - 3x10 at 53 lbs
Overall, things felt challenging but not impossible. Form felt good. A little wobbly bar path on a couple squats, but that was lack of concentration. I need to work on my skull crushers. I am getting a bit of elbow discomfort. I am going to lower the weight and use the EZ curl next time. I have been avoiding it because I don't know how much the bar weighs, so I couldn't log the exercise accurately. I think I will just guess at 20 lbs and add weight from there.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.
Oh I downclimb too because nobody needs to unnecessarily roll an ankle. 1/3 of the routes have a top out finish with slide, 1/6 have a top out finish with a downclimb and the rest just end at the lip. I am mad about my flapper tho - will see if it hurts me tonight lifting.
I'm about to start my cold dark am bike commute. Brrrrrrrrrrrr.0 -
Today:
Squat: 2x5x45, 1x3x75, 5x5x120
Bench: 2x5x45, 5x5x75
Row: 5x5x75
Squats were too hard, I think Friday I'll repeat this weight. My form was slipping a lot towards the end and long rests are required. I'm ok with it, though, I feel like when I get to a spot like this I need to keep working it until I feel solid on it. So maybe a week at 120 is in order.
Tomorrow may be a cardio day (as planned) or a rest day depending on the forecast. I won't be running, though, my foot (arch/heel) are just not having it with the PF. I need to bike or do yoga I think if anything.0 -
Today's workout:
Squats: 5x5 @ 140 lbs. Easy peezy. Yeah I decided to go up 5 lbs. just because.
Bench 5x5 @ 95 lbs. I'm almost dropped the barbell on me. I gotta be careful because these were heavy but I finished my reps.
Row: 5x5@ 95 lbs. Yikes. Not great form and could barely lift all the way so I'll be staying at this weight for a while.
Misc. Exercises:
Romanian deadlifts: 3x12 @ 40 lbs. I feel like I haven't done any hamstring work and my gym instructor recommended that I do these. I can definitely feel them already. We'll see how I feel tomorrow.
Cardio: 3 mile intervals.
Tomorrow is a rest day.
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Was short on time so I modified to superset:
A:
Squat 95# 3x5. These are a struggle if I do them properly without doing a squat-morning
Incline bench press with dumbells 30#, 3x6
B:
Wide band rows
Deadlift. Worked up to 145# 1x5
C:
Pull ups BW 2-3-3
Hip thrusts 145# 3x6
Abs
Must either be getting sick or still really tired from Monday.
Also did one legged squats on a box. *kitten* those are hard.0 -
Hey guys. I'm a little over a month into stronglifts and thought I'd join the forums
I started my workouts in the morning (3 am blaaah) instead of the afternoon this week.
This morning was:
5×5 squats 120 lbs
5 4 4 3 5 ohp 70lbs. It felt heavy but my form was good so next week I think I'll finish the set.
2x5 deadlifts 155lbs. These felt really good. Can't wait until friday!0 -
okay, i'm going to report my rest-day goal for this month in here, just to keep myself honest with it.
so:
today was a rest day. i did 100 bodyweight squats, spread out throughout the day.0 -
I had my first workout in the new gym tonight and even though I didn't do full workout out was pretty neat.
Worked both bench and front squat in rack which was a first.
Bench 3x8 @ 30kg
Front squat 3x8 @ 25kg
Db bench fly 8kg 3x10
looking forward to my next session 0 -
Was sick yesterday so this is yesterday's workout A:
Squat warm up: 1x5 20kg, 1x5 30kg
Squat: 5x5 45kg
Bench warm up 1x5 20kg
Bench: 5x5 32.5kg
Pendlay rows warm up 1x5 30kg
Pendlay rows: 5x5 40kg
Squat - switched back to high bar, high bar feels natural to me, and I prefer keeping more upright. If/when this becomes a problem I'll reconsider and maybe switch it up.
Bench - this was ok. I repositioned the safeties after the second set so I wasn't feeling that confident, but actually they all got up fine. My wrists kinda hurt though, so something isn't right
Rows - Argh, these were shoddy. I think it's because I'm still getting over being ill, I'm redoing these next time.
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Rest Day for me! Except that I'll be commuting with my bicycle.
My hamstrings are sore from those romanian deadlifts I did yesterday. Sometimes it's nice to feel a little sore because it feels like I'm doing something.0 -
I got a bit stressed when I got there tonight and both squat racks were taken up. It's hard to find anywhere else to do deadlifts or OHPs in the small gym I was in this evening. I mean, I could make do - and I was just setting up to do so when the woman on one of the racks gave me a nod to say she was done. Woo!
Squats: 5x5 @ 62.5kg These small, small increments are working so far. I felt good.
Deadlifts: 1x5 @ 60kg I dropped back a few kilos as last time just felt a bit too much, like my form was off. I'm impressed with everyone deadlifting so much more than they squat - I'm going the other way!
OHP: 4/5/5/5/5 @ 21.5kg: That's the bar plus six wee 0.25 plates! I should probably count the weight of the clips at these small increments... The OHPs were hard. And man, I feel it now, with heavy arms. But - all good.
I did a few half-hearted dips and then scrambled for home and dinner.
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Taking a rest day to make sure my knee isn't twinge-y for squats. It felt off this morning. Maybe Zumba isn't for me.
I'll do SL and yoga tomorrow. Ooooh, I'll have a few calories for some Prosecco!
It's going to rain this weekend, for the third weekend in a row, so maybe I'll bring out the kettle bell.0 -
Happy bonfire night! Raining here so no fireworks of note....Hopefully it will clear up for all the weekend displays.
Anyway, did my workout and notice that I am spending a good amount of time focused on my form so I am pleased with that...getting into good habits early on.
SQ 5X5 @ 40kg
BP 5X5 @ 30kg - had to wait for the right bench so this was done at the end of my workout.
Row 5X5 @ 35KG
Also did some extras, Press ups, seated rows, mat and gumball stuff.
Feeling good but weary..... The cake overload at lunchtime is taking its toll....
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It's raining here, but it still sounds like a war zone out there! Gave my quite a fright when some went off just outside the gym.0
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Hmm, I should probably explain that that last post related to Guy Fawkes Night/ Bonfire night...0
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Deadlift 1x10 165lbs (warm up 95/110/125/135/145) - these were to failure and I only cranked out 10. I used straps as I knew my grip would gas before I would. These totally kicked my butt, my legs were locked up after the set.
Front Squats 3x10 55lbs - I know I can lift more but my legs were really tired.
Planks
back to nanowrimo and protein smoothie0 -
rest day. 100 bw squats done. i did the first 50 all strung together, then another 30 later, and finally the last 20 while cooking dinner.
i should probably give myself a quick reality check with the webcam tomorrow. but i'm liking this for the form practice and i plan to keep doing it on rest days. may invest in a small dowel rod though, as i want to maintain a good back and it's embarrassing to do them with a broom.0 -
canadianlbs wrote: »rest day. 100 bw squats done. i did the first 50 all strung together, then another 30 later, and finally the last 20 while cooking dinner.
i should probably give myself a quick reality check with the webcam tomorrow. but i'm liking this for the form practice and i plan to keep doing it on rest days. may invest in a small dowel rod though, as i want to maintain a good back and it's embarrassing to do them with a broom.
Or...get a band and do OHS with it...so good for upper and mid-back activation to really maintain that core tension and neutral spine, reduce butt wink and pull your shoulders back for improved posture, improved bar shelf, and to counteract all the sitting (and possibly knitting).0 -
Or...get a band and do OHS with it...
sold. i have been doing some bodyweight ohs, although not during this brand-new side-thing that i've started here. i still think that in my case, doing with the actual bar position that i'll use in real squats is also good just because i don't find that the grip and positioning come naturally.
so i'll experiment and mix it around
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Hi everyone! Here are my numbers for today.
Squats - 5x65/70/75/80/85/90/95/100/105, 5x5x110
Sumo squats- 5x5x95
BP - 5x65/75/80 5x3x85, I felt weak so dropped down to 5x2x80
BR - 5x5x85
I did a lot of squats because I really want to work that area. I am feeling good about my form while lifting the heavier weight. I almost feel like heavier cleans up my form.0 -
canadianlbs wrote: »
There is Remembrance day and we wear poppies? But otherwise, what canadianlbs said lol.
Tried to go for some kind of volume, bodybuilding style deload workout, but I got this cold and I'm sleep deprived... I slogged through it at a snail's pace, but made it, somewhat.
Front Squats
65x15
75x16
85x12
95x8 -> 65x10
Stiff leg Deadlift (these are a lot harder than regular deads O_o)
95x10
115x12
135x10 dbl overhand
145x8
150x8
Leg press
90x10
135x10
160x3x10
180x10
Seated Leg curl
50x12
60x12
75x12
80x12
85x9
Leg extension + lunge jumps (per side)
30x15 / 9
45x13 / 10
45x15 / 11
Seated calf raises
45x15
70x12
80x12
90x12
Bw squat x 300 -
De-loaded for squats. I'm such a ninny about my knees! The tweaked one felt fine, though.
Squat 135 5x5 No problems.
OHP 70 5 sets of 3 reps. Do I write it 5x3 or 3x5? I spent an inordinate amount of time trying to figure that out, just now. Anyway. Very. Freaking. Heavy. My body vibrated through all the lifts from the exertion. I'll be working my way up to 5 reps.
DL 195 1x5. Oh yeah. That's how you write it! I'm excited that I could finish these without losing my grip, which was close on the last rep. Next week I'll be back to the weight I failed at in June, right before a bunch of travel and a few de-loads.
I went to yoga prior to lifting. Thankfully, there were a lot of new people in the class so it wasn't too challenging.
Edited: OHP was 70 lbs, not 80! I think my brain is fried.0 -
ar9179 - nice workout! I get confused on how to write them too! I think it's sets x reps X weights. And I messed up my BP in the last post if that's the case! LOL
I looked back and everyone has their own way!0 -
Yesterday... didn't sleep very well the night before and definitely affected my workout.
Squats: 62.5kg - 5x5
OHP: 25kg - 3/5/4/4/3
Deadlift: 70 - 1x3
Today...
Bikram Yoga
Tomorrow...
REST DAY!!!0 -
Started 3x5 at 80% 1RM today because of slow to nonexistent progress on 5x5
SQUAT 80
BP 60
PR 60
So nice to get through in enough time to do accessories:
Good mornings
RDL
Bridges
Various back isolation work
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I had catch up session with pt today and he is amazed at my progress on 6wks lifting at hypertrophy.
Benched 35kg for first time
Deadlift 40kg after 8wks not lifting form perfect
All rest of lifts going as planned.
He wants me to stay at hypertrophy range increasing to 12 reps for another 4wks then I can go back to 5x5 pr program.
Will still have to keep my ISO work going for weak side but all good.
So looking forward to Mondays session in new gym by myself with the boys
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OHP 1x10 72.5lbs (warm up 45/55/60/65) - These till failure. I got 10, probably could of gotten more if I had someone standing by the count for me. It seems massively easier for reps to failure that I just mindlessly go and someone else does the math, haahha!
I had some gas left in the tank after that and I did 1x1 75 and 80lbs. I ran out of gas for 85lbs.
Farmers walks 25lbsx2
Yay, rest weekend now!0 -
fanncy0626 wrote: »ar9179 - nice workout! I get confused on how to write them too! I think it's sets x reps X weights. And I messed up my BP in the last post if that's the case! LOL
I looked back and everyone has their own way!
I hope I remember! That workout must have really gotten to me, because I got hung up on the sets x reps thing for a while and put the wrong weight for one of the lifts! Yeah, I was tired. LOL0 -
trainer day
squat 80: he got me to really tighten my back before lifting the bar, but (un)fortunately did it in such a tactful way that by the time i had figured out his point i was good and frustration-style mad. fortunately a bit of mad makes it much easier to tighten the hell out of the upper back. squats went quite well.
ohp 55, didn't go well. i'm just frustrated and don't have a lot to say about it. there's some form stuff i've lost track of and i'll just need to go brood on my own mountaintop until i get it back. i know it's form because a very short while ago 55 pound overhead press was EASY. and then suddenly one day, just not. i know i have the muscle. i need to re-dial the execution.
bike ride to and from trainer. i'll say something about those rest-day bw squats. they seem to have made me suddenly hella strong on my bike.0
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