Fireworks! November workouts going off like a rocket
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Tonight:
Squats: 5x5 @ 63.5kg - I was getting a slight pain/ strain in my left quad. Which suggests, if nothing else, that I'm unbalanced! I'll need to look at that...
Deadlifts: 1x5 @ 60kg - I've got a bit scared of these, but that really wasn't too hard, so I'll go up next time
OHP: 3/5/5/4/4 @ 22kg - obviously getting a bit hard, so I'll do the same weight next time
Dips: 2x10
Hip raises: 2 x 8 with a 16kg kettlebell0 -
I painted all day yesterday and am really wore out today. It was in effort to do the weightlifting.
Squat- 5X 65/75/85/95/105, 5X5X 110
Sumo Squat- 5X5X 95
BP- 5X 65/70/75, 5X5X 80
BR - 5X5X 85
After this I will be painting all afternoon and evening again. I think that should count as exercise!0 -
Today with DH. Had to bench first, while waiting for the squat rack. Then someone zipped in front of me on my way over, so lost it to a gal doing deadlifts. Did two sets of rows, then grabbed the rack after she was done.
Squats 140 lbs 5x5
Bench 100 lbs 5/5/5/5/4 Dang it! Can't believe that I couldn't raise the weight one last time! I would have stayed here, anyway. Those last reps per set were sloooow.
Rows 110 5x5 in two sessions.
DH and I have been on the same squat weight for a while, but today he's heavier after my twinge-y knee de-load. On the second or third set, I lifted it off the pegs and was like "ooooomphhh, this feels heavier than the last set." Did two reps and was starting to wonder why I was having trouble getting out of the hole! Turns out, we forgot to change the weight for me and I was squatting 150, LOL! I was at that weight at the beginning of summer, so it wasn't crazy or anything. DEFINITELY heavy so I changed the weight back to 140.
I put in a word for getting a power rack with one of the friendly trainers, who thought it was a genius idea. Most of the time, the rack is open or there are just a couple of people wanting it. But there are peak times where you're jostling for a position. It would be nice to have another piece of equipment to take some of the traffic.
Also, I think I may have tendonitis in my left elbow. It's been aching at night and felt really tender off and on for a couple of weeks. It was bugging me today, so now it's a problem.
Damn it.
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Trainer day. Glute activation, Front squats, walking lunges, bear crawls, one legged RDL, chin ups, rows, more rows, core stuff. Feel dead. I never bother to notice the amount of weight when I'm not responsible for setting and racking it. It actually works better for me I can just do it and get out of my head and negative self talk.0
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Ugh. The women's gym I usually go to had a broken water main, so I had to go to a different one and it was PACKED! I had to do everything out of order and mixed up, just grabbing whatever I could. Still going to post in order though, so I don't miss anything.
Squat - 3x5 at 125 lbs. Hard, but good. Form felt good.
Bench - 3x5 at 75 lbs. Almost felt easy! Crazy.
Rows - 3x5 at 85 lbs. Was supposed to do 80, but couldn't find any 2.5 lbs plates. First set felt great, but by the 4th rep of set 2 I wasn't sure I could finish! But I did
Shrugs - 3x8 at 70 lbs. Good
Skullcrushers - 3x8 at 40 lbs
Barbell curl - 3x10 at 40 lbs
Hyperextensions - 3x10 with 25 lbs
Cable crunches - 3x10 at 55ish lbs (110 on dual pulley cable machine)
Pull ups - 3,3,2 - ugh. Had to do them at the end instead of beginning of my workout, so they were disappointing.0 -
Bench day deload, so pretty uneventful. However I did a 15 minute stretch/yoga pose warm up. My back has been angry since last week and this long stretch session really help me feel taller and less crunchy.
Bench 1x10 50/65/75
Dips
Rows 2x10 35lbs each hand.
Shrugs 3x10 75lbs for fun.0 -
Had session with trainer tonight I may not be able to walk tomorrow.
She was teaching me some new lifts. I can do half a snatch but it's complicated, don't think I'll get my head (or coordination) around it.
And cable fly was a mess. Again to much coordination.
Can now do proper bent over row too.
But on a good note she showed me how to deadlift from the rack bcos the 10kg plates to small top lift straight off floor.
And squat looks good.
Too tired to think straight now. But do have enough cals left today for a small bowl of ice cream so that's a win!0 -
Feeling a bit head-coldy today, but nevermind, I persevered.
Squat warm up 1x5 20kg, 30kg 1x3 40kg
Squat: 5x5 50kg
Bench warm up 1x5 20kg (nice and slow to check technique, heigh of safeties etc)
Bench: 5x5 35kg
Row warm up 1x5 20kg (again, very slow, pausing at the top, just checking everything was ok)
Row: 5x5 40kg (I was supposed to be on 42.5kg but I'm still having form issues)
Squat - no knee cave today so that was good, but wrist pain. I tried a thumbless grip and that definitely helped, but by the 5th rep of each set my wrists were under the bar, definitely something to work on.
Bench & rows were both fine and I'm definitely putting the weight up next time. I keep confusing myself on the rows as to where I'm pulling to. Sometimes I pull to boobs, some times to belly button. I have decided to stick to belly button as that seems to be where most pull to - any input here from you ladies?
Also on bench, I bench on boobs which makes a considerable difference to the height I'm benching too - espcially with an arch - is that right?
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StephieWillcox wrote: »Feeling a bit head-coldy today, but nevermind, I persevered.
Squat warm up 1x5 20kg, 30kg 1x3 40kg
Squat: 5x5 50kg
Bench warm up 1x5 20kg (nice and slow to check technique, heigh of safeties etc)
Bench: 5x5 35kg
Row warm up 1x5 20kg (again, very slow, pausing at the top, just checking everything was ok)
Row: 5x5 40kg (I was supposed to be on 42.5kg but I'm still having form issues)
Squat - no knee cave today so that was good, but wrist pain. I tried a thumbless grip and that definitely helped, but by the 5th rep of each set my wrists were under the bar, definitely something to work on.
Bench & rows were both fine and I'm definitely putting the weight up next time. I keep confusing myself on the rows as to where I'm pulling to. Sometimes I pull to boobs, some times to belly button. I have decided to stick to belly button as that seems to be where most pull to - any input here from you ladies?
Also on bench, I bench on boobs which makes a considerable difference to the height I'm benching too - espcially with an arch - is that right?
I pull and bench to my lower chest, right below my boobs, where my bra band is. The bar doesn't make it all the way up there on rows, but on bench it's nearly/just touching. Between the arch and lifting from the top of the shoulders, right below boobs keeps the bar path straight. Yes, it's a considerable difference in height for me, as well!
From what I've read, rows are pulled in a straight line from the mid-point of the foot when your torso is horizontal to the floor. I've seen variations, but stick with the basic lift that's in SL.
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StephieWillcox wrote: »Bench & rows were both fine and I'm definitely putting the weight up next time. I keep confusing myself on the rows as to where I'm pulling to. Sometimes I pull to boobs, some times to belly button. I have decided to stick to belly button as that seems to be where most pull to - any input here from you ladies?
Also on bench, I bench on boobs which makes a considerable difference to the height I'm benching too - espcially with an arch - is that right?
Are you doing Pendlay rows or bent over rows?
Pendlay rows you should pull to your bra-band. Bent over rows to your belly. The difference in back angle affects where you pull to. Pendlay rows are the SL standard. I do bent over rows because I don't have bumper plates and got sick of stacking.
Bench, I pretty much do to boobs, but I don't have an issue with height there
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Are you doing Pendlay rows or bent over rows?
Pendlay rows you should pull to your bra-band. Bent over rows to your belly. The difference in back angle affects where you pull to. Pendlay rows are the SL standard. I do bent over rows because I don't have bumper plates and got sick of stacking.
Bench, I pretty much do to boobs, but I don't have an issue with height there
Cool - I think this is where I'm getting confused!!
I'm doing Pendlay rows - I can't pull it to my bra band so I thought I wasn't doing it rightI pull and bench to my lower chest, right below my boobs, where my bra band is. The bar doesn't make it all the way up there on rows, but on bench it's nearly/just touching. Between the arch and lifting from the top of the shoulders, right below boobs keeps the bar path straight. Yes, it's a considerable difference in height for me, as well!
I am definitely going to get someone to film my bench then to see where the straight path is. I *think* lower boobs makes the bar path straight, but I definitely need to confirm that. I like the difference in height to be honest as it means I can put the safeties at a nice level and know I'm not going to get crushed if I bail out
Oh and thanks for adding that your rows don't make it to your bra band, I was under the impression that I had to touch each rep (and nearly died trying a couple of times). Will make more effort to just pull as far as I can without worrying about touching.0 -
Hated pretty much every minute of today's workout. I was digging in deep just to get my butt moving. I wanted to be there, but I'm so tired O_o The cold has really taken its toll, both on my strength and my ability to catch up on sleep. No amount of preworkout was saving me today.
Squats 185x4, 3, 3, 3
I had done 3 sets of 4 before the deload, almost 2 weeks ago
Eh.
3 rounds of 40/20 intervals
- KB Ground to Overhead (35#) x 12 / 12 / 11
- Push-Ups x 13 / 13 / 9
- Bulgarian Split Squats (Right first) x 12 / 15 / 13 - so wobbly!
- TRX feet suspended plank
And the killer Tabata: 6 rounds of each
- bottom half burpee (basically a push-up with double knee tuck) x 24 total
- sit-outs x52 total (so 26 per side)
I wanted to cry. I remained glued to the mat for a good 5 minutes after that. There was no more energy in me.
Well, almost. I did do some lat pulldowns before I left:
70x8
85x8
100x8
120x3x5
Taking tomorrow off. I have to do an update for work early in the AM anyway. Sleeeeeeps!0 -
StephieWillcox wrote: »Bench & rows were both fine and I'm definitely putting the weight up next time. I keep confusing myself on the rows as to where I'm pulling to. Sometimes I pull to boobs, some times to belly button. I have decided to stick to belly button as that seems to be where most pull to - any input here from you ladies?
Also on bench, I bench on boobs which makes a considerable difference to the height I'm benching too - espcially with an arch - is that right?
For both bench and pendlay rows I pull/lower down to about bra strap level, really (or somewhere between the nip-line and the strap line). My arch on bench is laughable at best, but I find it easier to tuck my elbows if I aim a little lower on my chest. Bent-over row since your back is not completely horizontal you sort of have your pick depending on what feels "right". The lats will be more involved the "higher" you pull, I think?
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November workouts so far - I deadlifted more than my bodyweight yesterday for the first time!
11/3/2015 Workout B
Squat 120lbs 5x5
Overhead press 55lbs 5x5x5x4x4
Deadlift 155lbs 1x5
11/5/2015 Workout A
Squat 125lbs 5x5x5x5x4
Bench press 80lbs 5x5
Barbell row 80lbs 5x5x5x5x4
11/10/2015 Workout B
Squat 125lbs 5x5x5x5x4 (I did 5 reps on my last set, but form was still iffy, gonna do it again next week)
Overhead press 55lbs 5x5x5x4x5 (I rocked the last set after the 5 minute rest! Might be able to get them all next time!)
Deadlift 165 1x5 (Definitely felt my grip slipping, but I made it! Need some gloves.)
Plus 2 almost 4 mile runs on 11/4 and 11/7. Month is going well so far! I wish I had time to get in 3 lifting workouts per week, but I just don't see it happening.
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@StephieWillcox Here's a video of Pendlay explaining the correct form. I think I need to de-load on this a bit because I don't stay parallel to the floor during the explosive upward motion. I angle up a bit trying to heft it! The big difference with Pendlay's row is that it starts and ends on the ground (or on a stack/safeties for height) and you are bent over 90 degrees.
https://www.youtube.com/watch?v=ZlRrIsoDpKg 0 -
For bench I start at the bra line, then press the bar up to shoulder. The bar path is an angle and not straight up and down line.
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awkwardsoul wrote: »For bench I start at the bra line, then press the bar up to shoulder. The bar path is an angle and not straight up and down line.
Are you bracing at the top of your shoulders? I think set-up plays a part in bar path. I can see a very slight angle, though, depending on arch. The torso is elevated a bit. Elbows are held close to the body. I definitely don't go back towards my shoulders. That would be pushing backwards by a LOT. The path is chest centric, for me.
I'd be afraid of shoulder impingement. It sounds painful.
For bra sizing, I have an 8 inch difference between band and cup...less with gravity I'm sure
Still, I feel like I need to bring the bar to the band area. It feels like it's the range of movement I want to achieve. There's some room to play within the mid chest area. 0 -
Oops... haven't posted in a while.
Last Sunday...
Squat: 65kg - 4/5/5/4/5
Bench: 30kg - 5/5/5/5/4 (really annoyed I didn't get that last rep....)
Row: 42.5kg - 5x5
Cardio: 5km (33min)
Monday...
Vinyasa Yoga
Tuesday...
Squat: 65kg - 3/3/3/4/3
OHP: 25kg - 4/4/4/3/3
DL: 70kg - 1x5
I really struggled with this workout because I've dicked my shoulder pretty bad... It's been killing me since last Friday's Yoga class. I've decided not to do anymore Bikram classes until it's fully healed - too many backbends.
Yesterday...
No Yoga, so I went to the gym to do ab work/cardio.
Hanging Knee Raises - 3x8
Decline Crunches - 3x12
Plank - 3x1min
5km (37min)0 -
awkwardsoul wrote: »For bench I start at the bra line, then press the bar up to shoulder. The bar path is an angle and not straight up and down line.
Are you bracing at the top of your shoulders? I think set-up plays a part in bar path. I can see a very slight angle, though, depending on arch. The torso is elevated a bit. Elbows are held close to the body. I definitely don't go back towards my shoulders. That would be pushing backwards by a LOT. The path is chest centric, for me.
I'd be afraid of shoulder impingement. It sounds painful.
For bra sizing, I have an 8 inch difference between band and cup...less with gravity I'm sure Still, I feel like I need to bring the bar to the band area. It feels like it's the range of movement I want to achieve. There's some room to play within the mid chest area.
I have tiny boobies so it's a bit of a non-factor for me xD Ahem, but I do bench with my bar path going into a bit of an arch of sort. Your strongest position at the top is not exactly the same as it is at the bottom when your arms are braced against your side. Pretty sure Jason Blaha had a video about this like 2 years back, but the lowdown is: while you want to press in a straight-ish line as far as stability goes, there's a particular groove where your body is stronger at throughout the movement and it's sort of a straight up until your elbows move past your chest and then a little back to accommodate the lever arm. Unless you have a crazy arch, anyway.
Here's an old video where I'm doing a slow grind of a rep and it's fairly visible.
https://drive.google.com/open?id=0B2AhVtSv97LORnFlQ2trRmdUVFU 0 -
Krokador, that looks like what I do, which ends up being a slight diagonal. It is over the shoulder joint, which is upper chest when I'm lying on the bench. When awkwardsoul posted her path, I was envisioning the tops of the shoulders - like traps area and that all blends into where my neck is. I doubt that's what she meant.
Here's an interesting article, with the caveat about anatomical differences playing a part.
http://www.powerliftingtowin.com/powerlifting-technique-bench-press-form/0 -
Thanks ladies - absolutely everything you've shown me and said leaves a lot for me to think about (and apologies about the hi-jack!)
I'm going to watch all of this tonight (about a million times) and then I will have lots to work on next week 0 -
Here is the youtube video I was talking about about the arc barpath:
https://www.youtube.com/watch?v=N8tAPZ38AIE 0 -
awkwardsoul wrote: »For bench I start at the bra line, then press the bar up to shoulder. The bar path is an angle and not straight up and down line.
Are you bracing at the top of your shoulders? I think set-up plays a part in bar path. I can see a very slight angle, though, depending on arch. The torso is elevated a bit. Elbows are held close to the body. I definitely don't go back towards my shoulders. That would be pushing backwards by a LOT. The path is chest centric, for me.
I'd be afraid of shoulder impingement. It sounds painful.
For bra sizing, I have an 8 inch difference between band and cup...less with gravity I'm sure Still, I feel like I need to bring the bar to the band area. It feels like it's the range of movement I want to achieve. There's some room to play within the mid chest area.
This is what I mean/ use for bench form. The top is directly over the shoulders. My starting is at my bra band, but that could look different from back arch, grip, and arm length. Straight up and down won't give you as much power and probably wreck your shoulder.
https://www.youtube.com/watch?v=wKhI-O4HI8M 0 -
Yeah, I realized you meant shoulder joint. I had the wrong visual!
De-load due to golf elbow and a persistant knot by my shoulder blade that radiates up and affects my whole left arm/shoulder/back. UGH.
Warmed up to the following working weights.
Squat 5x5 115 lb
OHP 5x5 55 lb
DL 1x5 165 lb
Was done in 40 min and everything was easy. I think the wider grip I was trying for squat contributed to my elbow pain. It hurt to extend my arms out on the bar. I'm sticking with my narrower grip, and just making sure my wrists aren't flexed. I don't hold any weight on them, anyway.
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Hmm. Just in from doing bench press and think I'd better watch these videos, I suspect I'm going a bit wrong!
So ...
Squats: 5x5 @ 64 kg
bench: 5x5 @ 35 kg
Row: 4x5 1x4 @ 18kg dumbbells
All good, felt strong...
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Awesome videos ladies! Thanks for sharing. Loved the bearded dude! I found his explanation of bar path clearer than Rippetoe's. My rather large deload a few months ago was due in large part to not previously following the full/appropriate range of motion that these videos demo. A learning process to be sure...
2nd week of 3x5 still enjoying it!
Lots of warmup drills...sets then:
Squat 85#
BP 60#
PR 60#
Lots of accessory work such as bridges, lunges, rdl, calf and shin work, hangs, farmer carry to work on my weaknesses and stretches. A rewarding workout!0 -
I love the bearded guy too! And I don't *think* I'm too far from doing things right, having watched that, but I'll think about it next time I bench press and make sure I'm doing ok.0
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indianarose2 wrote: »Awesome videos ladies! Thanks for sharing. Loved the bearded dude!
I do to! I've watched his deadlift video a few times. I think he explains everything really well and I like his humor.0 -
not really supposed to work out as tomorrow = trainer day, but my last workout was half-completed, so eh.
squats 95. form shaky at 100, so backed off. if next time isn't solid i'll drop to 90.
bench 75.
rows 75. yay added 5lb to my rows \o/0 -
Squats 115 3x5
Bench 85 5,5,3
DL 165 1x5
Pull up BW 3-3-4
SL bridges BW 2x16
Band seated hip abductions 2x20
Deads are by far my strongest and most rewarding feeling lift. Squats suck. Squat weight has not moved in 5 weeks now. It just yo yos up and down. Also pull ups seem to regress the fastest0
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