Fireworks! November workouts going off like a rocket
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I am starting the 5x5 program today after work! It's been about 100 years (ok, 20) since I've done any real weightlifting. Interested to see how it goes. Wish me luck! Also, looking for a "things you wish you had known" type thread, if you know of any.
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@BethAnnieT welcome aboard! Even after 20 years you'll discover the wonders of muscle memory and progress really quickly I reckon. Good luck and enjoy!
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BethAnnieT wrote: »"things you wish you had known" type thread, if you know of any.
that's a great idea.
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mmm food. I mean hi.
Did my workouts this weekend but it was late and after working long shifts, ended up with over 20 hours at work over the two days instead of the scheduled 16. It's going to be a rough holiday season as I work retail and we don't have enough people so any call-in leaves us running ragged. We're getting by but the next week is going to be a challenge and I'll be working a fair amount of it all. We are open all day Thanksgiving (Christmas too) and my family is in different states so I won't have family food but whatever we bring in to work to share.
Despite the crazy work weekend, I did work out at the gym. I even jogged Saturday night but I only did 20 minutes instead of 40 but I'm going to do a long jog tomorrow since I don't have work. I also was at the gym later than normal both times because we had so much to do and manager struggled with the numbers, plus gave her a ride home last night, so I was at the gym past midnight. Good news is that I'm almost back to my before vacation weight on the scale and lifts are still up though I really need .5 plates/things for upper body lifts as I'm so close to my 1RM for my working sets.
Saturday, 29 - upper power
bench 3x4 @ 100 - heavy but manageable, we'll see how 105 goes
db incline bench 3x10 @ 30 - back to the 30, might try 35 next time
bent row 3x4 @ 100 - fixed weight, heavy but did okay
lat pull 3x8 @ 80 - also heavy but doing better this time around
OHP 3x3 @ 80 - barely, tad shakey and will stay at this weight a bit
bar curl 3x8 @ I dunno, ez curl plus 10 - I thought it was maybe 15 for the bar but it was heavy and I managed 40 with the straight bar, so I don't know anymore on that weight, I don't like the ez curl bar for curls at all.
skull crushers 3x10 @ ez curl + 10 - tough but managed
5 minute warm up, 20 minute jog, 5 minute cool down on treadmill.
Sunday, 30 - lower power
squat 3x3 @ 165 - heavy but got through, will do just small increases now, just did the 10 cause de-load and such but felt easy last time.
deadlift 3x3 @ 195 - not too bad, plus 2x5 @ 145 sumo
leg press 3x8 @ 220 - did fine
leg curl 3x8 @ 70 - still a challenge
standing calf 3x10 @ 75 - feel a tad short for it but eh, calves
Now to work on my online stuffs and write lots of words.0 -
Today: combined a & b because i missed all last week (hubby was out of town no one to watch kiddos) and gym is closed a lot of this week because of thxgv (small town)
Squats: 5x5 at 100 lbs
Ohp: 3x5, 2x3 at 45. Fail.
Bench: 2 or 3 x 5, 3 or 2 x 3 at 70. Fail.
Row: skipped
Deads: 1x5 at 125. I was supposed to do 135 i think but i suck at math. Need to calc which plates i need at home for each lift lol.0 -
Squats 120# 3x5 (finally but I think a PL judge would have dinged me for depth on at least two of the reps)
OHP 65# 5-4-3
Row (DB)!60# 3x4
Chin ups BW 5-4-5
SL hip thrusts 3x10
Skull crushers 20# 3x10
Commandos and dead bugs 3x10 ea.
I'm getting a cold. Sigh.0 -
Tonight's session gym was really hot and not comfortable to lift in
Leg press single legs 3x12 15kg
Hammy curls 3x12 12.5kg
Leg extensions single legs 3x12 12.5kg
Deadlift 1x12 40kg, 1x10 50kg, 3x5 60kg
Squat 1x12 30kg, 1x5 32, 35, 3x5 37.5kg
Bench db 5x5 14 kg someone took my bench when I was DL
Lat pull down 3x10 33kg
Triceps 3x12 10+ half
Preacher curls 3x12 12.5kg
Skullcrusher 3x12 7kg
Hoping tomorrow won't be so hot or busy
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Just started the program yesterday. Did a short warm-up on the elliptical, then workout A at the bar weight on Squats and Bench. On barbell rows, I tried 45 first instead of 65 and think I will use 45 as my starting point until I get my form locked in because I found my back wanting to round in the later sets.
I haven't lifted weights in a long, long time. Last time I did a squat was 1993. I remember it like it was yesterday. I was in high school, and it was 205 pounds... hoping to get back there some day. Not to high school, mind you, just the squat weight.
Workout B scheduled for tomorrow, then A on Saturday. Once I get familiar with the program I might start working in some extra credit lifts like y'all do.
For now I'll stick to the basics (plus volleyball, spin, and hot yoga on off days). For the past couple of years I have been really wanting to do something like this. So I'm very happy to be here!!0 -
Congrats on the start @BethAnnieT!0
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Squats -5X 65/75/85/95/105, 5X5X 110
Sumo squats-5X5X 95
BP-5X 65/70, 5X5X 75
BR-5X5X 80
I am still on a deload this week working back up to my max which is five more pounds on each. Then hopefully I will be able to up the weight.0 -
This morning was squats & GBB 14 #2, and I had an awesome time =D
every 20s x 3min
seated tuck jumps x2
Squat 170x3x5
5th reps were grinders in their own right but I didn't fold over much at all so I'm happy with it. Will not squat heavy for a bit over a week now so I decided to just leave it as is. No additional singles or anything.
3 rounds per side w/ 30lbs KB
- Power Clean x5
- Push Press/Jerk x10 (all push press on 1st round, 7/3 on last 2)
- split squat x15 (8/7, 10/5, 8/7 weighted/bodyweight only)
every 20s x 3min
power step broad jump x2
(1 per leg. While the seated tuxk jumps went very well, these? Not so much. My landings were anything but soft and my distance was abysmal. Then again, my legs were pretty darn shot!)
10, 8, 6, 4, 2 of each for time
- shoulder tap push-up
- recline rows
- american kb swings (40lbs)
[6:45] I think I could've gone faster? Doing american swings really taxed my shoulders. I think I'll try just regular swings with the 70lbs monster we have next week instead
I'll be doing the next week of workouts after tomorrow without the heavy lifts. I'm dealing with all kinds of weird little aches and I think doing just conditioning for a few days will be beneficial (and then just strength work for another week for the gainz
)
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Well, I thought that first squat felt weird. Re-racked and ... I had 5kg more on one side than the other. Idiot!
Once I got that sorted, all good!
Squats: 5x5 @ 66.5 kg
OHP: 3/4/5/5/5 @ 22kg - getting better, and suggests I just need more warm up
Deadlift: 1x5 @ 62.5kg - this felt so much better, I feel like I'm getting it.
Hey, can I beg people to say whether they're working in lbs or kilos? I'm interested in what you're all doing and sometimes I can't guess!0 -
Kgs for me!!
A mixed workout tonight for me as I was with hubby so did some variations to fit in with his schedule too.
Worked hard though and used muscles that aren't used to being worked so it will be interesting to see how I feel tomorrow!!0 -
I've been sticking to my deficit and I'm leaning out, losing inches (yay!) but my workouts are stalling. I go up, get stuck, go back down because I think my form sucks/needs work. Today I did 5x5 squats @ 105 lbs (w/ warm ups), bench @75 lbs, rows @75 lbs plus accessories like tricep extensions, cable crunches, curls, etc.0
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@Ariadnula - I've doen that before on both squat and deadlift with the 2.5 before and maybe a 5, don't remember which one for which lift. Oops.
As for weight question. I always do lbs, cause yeah don't know the kg stuffs.
No jogging so far this week, I keep staying in bed instead. I did, however, get a warm shirt to wear under my under armor jacket for when I run. I went looking for shoes but sports authority doesn't have much and they are kinda pricey. I got a shirt and some red leggings (that have pockets, yay) from Maurices. Did lift weights at least earlier today. Now I'm having coffee at a starbucks and going to write until I go pick up coworker from airport.
31 - upper hypertrophy
incline bench 3x8 @ 70 - not too difficult, not sure why i even failed back then. Might try 75 next time.
db fly 4x8 @ 15 - also did 3x8 wrist curls with 15
seat row 3x8 @ 80 - challenging but managed
one db row 1x8 3x10 @ 25 - easy enough, increase next time
lat raise 3x8 @ 12.5 - still a challenge, tough move
cable tricep extension 3x8 @ 70 - a bit of a challenge
cable bicep curls 3x10 @ 50 - easy enough
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hehe, yes, ok, sometimes it's pretty obvious. But you never know - your workouts always look pretty impressive 0 -
Today one of my colleagues who is just getting back into lifting came with me, so we did my workout together which was awesome - I genuinely wouldn't have pulled my last deadlift without him (he yelled "You've got this" just as I went to pull, so obviously I had to pull it!)
Squats: 3x5 62.5kg - these feel so heavy, but down and up I go! Didn't have to grind it out so these are feeling good - I also got him to check depth (if you've seen my form check on here/ eat train progress) and tried to stop initiating with an arch
OHP: 4,4,3 32.5kg HAHAHAHAHA. These went terribly, never mind, try again next time!
Deadlift 1x5 75kg - whoop. Did first 2 double overhand, last 3 switch grip. These feel soooo heavy, but I guess it's always going to! Excited to see if I can get 80 next time 0 -
Wow, well done, I'd love to deadlift that weight! One day...0
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Wow, well done, I'd love to deadlift that weight! One day...
Remember that I weigh around 84kg (yikes, let's not dwell on that), so I'm not yet pulling bodyweight.
Plus, no use comparing between each other, we all do what we can - I'm sure you'll be pulling that soon
You're squatting more than me, and for more reps 0 -
Made my last barbell workout for a bit and made it count! =D
Bench
122.5lbs 3x5 !! Didn't think I would make it but I'm so glad I did!!
Then I tried 135 for 2 and grinded it tou! 2 rep PRs in 1 day! Woo!
EMOTM x6
Assisted chin/pull-ups x3-5 (varying assists and grips)
4 rounds (25lbs KB, 25lbs DB, 20lbs DB x2)
- double power snatch x5
- double push press x5
- front rack lunge x5/leg
- power clean
The snatches with 25# KBs were UGLY and to be honest the lunges were SUPER hard with the KBs as well, and not super with the DBs, so I regressed down and I couldn't find the 2nd 20lbs KB so DB it was!
EMOTM x6
- 35lbs KB Sumo deadlift pop squat x4
- squat thrusts x RAT (10/5/6/7/8/8)
Snatch grip deadlifts (no straps! Crazy grip work!)
115x10, 125x10, 135x10
No more babrells until I finish my 3rd go around of GBB day 11-15. I'll focus on rehab and mobility work + some extra cardio. Then I'll do 4 ICF 5x5 workouts and move on to days 16-20 and back to regular programming, but with 3x5 instead of 5x5 for everything because deficit.
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Rest day today. So, I did kettle bell swings. Single arm for 10 reps 20 sets for 20 minutes at 10 pounds. I finally was able to go look for a kettle bell and they did not have the right weight. I will have to check out other stores.0
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Good news: I lost 3 lbs. Maybe it's because I didn't lift all week and didn't retain any water. Who knows. I finally had time to get a SL workout in and had to deload big time. It felt pretty easy and at least I didn't lose that much strenght/fitness.
Today's SL workout:
Squats: 5x5 @ 125lbs. - I had to deload by 20 lbs. after 9 days of no SL workouts. It was easier than I though but I'm sure I'll feel it tomorrow.
OH Press: 5x5@45lbs. - I had to deload by 10 lbs. and it was pretty easy. My form was pretty good and I can progress next time.
Deadlift: 5x5@ 165 lbs. - I had to deload by 20 lbs. That's okay because 185 lbs. is friggin' pretty heavy.
Cardio: 30 minutes hill run on treadmill = 3 miles done. Technically I should have ran 5 miles but will run on Friday since my gym is closed for Thanksgiving and won't have access to weights.
Misc: 20 regular pushups, and 2 planks at 1 minute hold on each plank.0 -
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Hot and busy again last night. First time there were two other girls lifting and that weren't mucking around. In the time it took me to do whole workout about an hr they did just bench and squats and they were lifting big weights.
Then there was this guy I haven't seen in before wanting my rack and offered to spot me. Told him no thanks need to learn to do it on my own, then did some extra sets just to make him wait abit longer.
Squats 2x12 20kg goblet
2x12 20kg plie no rest between the two exercises super set
Front squat 1x12 30kg,1x10 32.5kg,1x10 35kg, 1x5 37.5kg,1x5 40kg
Bench 1x8 30kg, 5x5 32.5kg
Assisted pullup 45kg 3x10
Seated row 3x12 33kg
Skullcrusher 3x12 8kg
Db bench flyes 3x12 8kg
Preacher curl 3x12 15kg
Hammy curls 3x 12 12.5kg
Leg extensions 3x12 15kg
Should take tonight as rest but we'll see how hot it is.
Need to work on deads x12 range too much work at higher weight might drop back to 5x5 that way I can lift 1x5 at 70kg.
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I did a KB HIIT workout today between dropping my daughter off at preschool & going back for their Thanksgiving celebration/dinner.0
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i did a partial workout mostly involving squats and repeating all my warmup work twice, and then giving up on 95 pounds after a couple of reps. rinse and repeat, after long break for mobility work. also did some ohp, some kettlebell squats and The Pec Stretch again.
but by around then it was clear that i'm not just tired but sick, so i quit.
i had thought it was just a reaction to fresh furnace dust thanks so a sudden cold snap. but now i'm home, out of denial and into the o.j. and garlic bread. which is my main response to a cold.0 -
@canadianlbs here's hoping that is nothing serious and you're feeling better soon.
Tonight session was fantastic
Deadlift worked way up to 2x5 @70kg
Front squat W/up bar, 8x30kg, 8x35kg,5x40kg,5x45kg, 3x50 kg YES
Bench 1x12 25kg, 8 7 5 5 5 x30kg, 1x 35kg this is getting frustrating
Lat pulldown 3x12 33 kg
Seated row 3x12 33kg
Tricep pulldown 3x12 10+half
Skullcrusher 3x12 8kg
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@canadianlbs I hope you feel better very soon. Look after yourself.
The gym will have to wait until after work tonight when I intend to have a mega workout! Looking forward to it already!!!0 -
Alright. Pecan pies are in the oven so I can update things while I wait. Though hope they turn out as head a slight egg issue when getting the filling together, but we'll wait and see. Went to the gym after work. Tomorrow the gym closes early afternoon and it's my rest day anyways, so not going to lift or anything. I work 2-close then go back in at 8 am for friday. Plenty for me to do coming up. We all bring food too so I'll get to eat some but won't have stuff at home really, except the smoked turkey that my roommate got from his work, plus the veggies I bought and need to cook.
32 - lower hypertrophy
front squat 3x8 @ 85 and 1x8 @ 100 - 85 wasn't too bad on wrists but they did ache some. The 100 was first time on front squat, did the crossed arms option again for the heavier set.
bar lunge 3x8 @ 70 - same as last time
good morning 3x10 @ 70 - also same
leg extension 3x8 @ 80 - more of a challenge
leg curl 3x8 @ 80 - also challenging but more so on my calves than hamstrings
seated calf 3x10 @ 100 - eh0
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