Fireworks! November workouts going off like a rocket
Replies
-
Yesterday..
Squat: 67.5kg, 5x5 - almost my bodyweight, so I either need to do 70kg next time or lose 2 lbs.
OHP: 25kg, 4/5/5/5/5 - super pissed that I missed the first set. I definitely could have done it if I had rested another minute between my working weight and my warm up....
DL: 75kg, 5x5 - no increase from last time but my form was all over the place so I wanted to give it another go. Much happier with my form this time.
SS Cardio: 20min, 3.5mph/level 6 incline
Today...
Hot Power Yoga0 -
Empty gym tonight - not sure where everyone was!
Squats: 5x5 @ 67 kg - feeling good
Bench: 5x5 @ 30 kg - not so good! I had to drop down a weight. I need to get less chickenshit about getting stuck - it's not like I couldn't get out from under just 30kg!
Row: 5x5 still at 18kg dumbbells - happy enough with this
Pull ups: 2x10
Abductors: 2x10
Single leg raised glute bridges: 2x10
0 -
felt a bit rushed at the gym....like I wasn't as focused as I am in the mornings when I go. No idea why because although busy, no one was hassling me for the rack etc... Ho hum!
Anyway, I recognised the potential to be clumsy so I erred on the side of caution and didn't increase weight this time.
SQ 5X5 @50kgs
BP 5X5 @ 35kg
Row 5/4/5/5/5 first trousers at 37.5 then down to 35kg
DL 3X10 @ 45KG
Lat Pulldown 3X10. @33kg
Lunges 3X10 each side @ 20kg barbell.....wanted to do 25kg but the bar was in use.
Dumbell shoulder press 3X10 @ 8kgs x2
All in all, it was a fair workout so no idea why I felt a bit meh to start!! Perhaps I should just Stick to the early morning workouts instead!0 -
@Ariadnula I had that happen too last night managed to miss the other side of rack when racking bar with 32.5kg - thank goodness safeties were in right place and just quietly wriggled way out. The second time when I couldn't complete the set at 30 kg and then couldn't get bar back on rack I decided at that point it was time to move off bench to something else. Its frustrating and annoying.
0 -
It is, isn't it? And on some racks I can't use the safeties because they won't go low enough - on the rack last night, set at their lowest point, they stop the bar at about two inches above me! Very frustrating.@Ariadnula I had that happen too last night managed to miss the other side of rack when racking bar with 32.5kg - thank goodness safeties were in right place and just quietly wriggled way out. The second time when I couldn't complete the set at 30 kg and then couldn't get bar back on rack I decided at that point it was time to move off bench to something else. Its frustrating and annoying.
0 -
I have to admit, I've never tried benching in the squat rack or power cage. I've failed and used the lower rack spot on the flat bench, plus had to put it on my chest then get out from it on both flat and incline, but never put the effort into brining a bench over to the rack in order to use safeties. hmmm
No workouts to report, just work. I closed tonight and have an 8 am to 6 pm shift for black friday. Lucky us get freight on that day, so should have plenty to do. Saturday is upper power, so we'll see if I can make it on bench without fail as I'm working with weights very close to my 1rm.0 -
The smaller gym that I use midweek doesn't have any benches with rack hooks, so if I use a barbell then I need to be in the squat rack anyway, safeties or not.
Your job sounds so hard, @DawnEmbers ! Such long hours, too. I'm impressed you make it to the gym at all.0 -
@DawnEmbers I feel your pain - my husband is a retail manager and although we don't have Black Friday etc as such in the UK, this is the busiest weekend of the year.
I "forgot" to mention my fail yesterday when benching, but as I can see that I am in such good company, I will....
I bench with rack hooks - am happily managing 35kgs but as we don't have tiny fractional plates, I am not ready to make the leap to 37.5kg. Yesterday, I completely forgot a) that I was benching and not squatting (even though I had left the squat rack and relocated to the bench) and b) that the bar weighs 20kg without the weights (even though I use this same bar every time I bench.
So, why oh why did I load 30kg onto the 20kg bar, then wonder why I couldn't do anything other than let it land on my thighs because it certainly wasn't going anywhere skywards!!!
And of course the gym was full. And of course I made out like I knew exactly what I was doing. And of course I do not think for a moment that anyone in the gym actually believed that!
Needless to say, once I had wriggled out and taken some of the weight off, I did my 35kg sets and strutted off!!
Rest day for me today - I think my brain needs it, even if my body could do something!!0 -
ha! Thanks, that's made my morning. Well done on recovering with aplomb and carrying on.kimiuzzell wrote: »
I "forgot" to mention my fail yesterday when benching, but as I can see that I am in such good company, I will....
I bench with rack hooks - am happily managing 35kgs but as we don't have tiny fractional plates, I am not ready to make the leap to 37.5kg. Yesterday, I completely forgot a) that I was benching and not squatting (even though I had left the squat rack and relocated to the bench) and b) that the bar weighs 20kg without the weights (even though I use this same bar every time I bench.
So, why oh why did I load 30kg onto the 20kg bar, then wonder why I couldn't do anything other than let it land on my thighs because it certainly wasn't going anywhere skywards!!!
And of course the gym was full. And of course I made out like I knew exactly what I was doing. And of course I do not think for a moment that anyone in the gym actually believed that!
Needless to say, once I had wriggled out and taken some of the weight off, I did my 35kg sets and strutted off!!
0 -
I've got some lovely bruises on my thighs so won't forget the experience in a hurry!!!0
-
Sleep average this week is in the range of 5h45m so uuuugh could've used more sleep. I pre-workouted it up but crashed about halfway through because I just don't have much. and also because the bench workout from 2 days ago was still present in my shoulders xD
No barbell week day 1 (Gbb 1 #3)
3 rounds of 50/10 intervals
- double kb clean & press (20lbs) 13 / 12 / 11
- spider push-up 10 / 8 / 11 regular
- goblet bulgarian split squat (20lbs) 10 / 13 /12
- suspended plank knee tucks attempts: 35s regular plank on the ground because trx straps were too high and I couldn't get in, like 7 plank knee tucks, about 5 on the last, tried to stay up as much as I could between reps. Meh
6 rounds of 20/10 each:
- bottom half burpee (push-up + double leg plank tuck) 6 / 5 / 4 / 5 / 4 / 4 (total 28)
- sit-outs (per side) 6 / 6 / 5 / 6 / 5 / 5 (total 66)
I think that's more sit-outs than last week, but 1 less half burpee? Eh. Like I said, chest still not fully recovered from heavy bench, so not too bad considering.
Then I did straight arm lat pulldowns as I find they really help with my shoulder stabilization and I only had time for 1 mobility/rehab exercise
25x20, 35x15, 45x12, 45x12, 45x13 then I repped out to 20 in triceps extensions cuz I could.
I want sleeps now
@kimiuzzell good job on bailing out despite the misload! That's why it's good to practice failing even before you get anywhere close to needing to! xD0 -
Actually had a good bench day for once, and I pulled up my big girl pants and went upstairs to the weights room (we have a power cage downstairs, but it was in use by a girl doing bench)
Squats: 3x5 65kg - dear god, this was insanely heavy, my form was completely shocking, really have to work on my knees staying out
Rows: 1x5 45kg, 2x5 40kg - 45kg felt terrible and there were no 1.25kg plates available, so dropped back. 40kg feels great
Bench: 3x5 40kg - some of those reps were a grind, but I made it
The weights room is hot and smelly, and I finally have story to share in the "so there was this guy in the gym" thread0 -
Last night's session - yeah I know 4 days in a row it SHOULD have been a rest day but I'd had a crappy day with the littlies and needed out of house.
Didn't intend to DL or squat and was going to do ISO work and some benching but there were no free benches and the rack was empty so I did squat and DL til a bench came free.
Leg press 3x12 15kg
Hammy curls 3x12 15kg
Leg extensions 3x10 15kg
DL 3x10 50kg, 1x5 60kg
Front squat x12 25,30,35,40kg then x10 45,x5 45kg
Bench x12 20kg, 3x12 25kg, 3x5 30kg
Seated row 2x10 33kg, 10/8 x 33+ half will go back to 33 nxt session
OH press db 3x10 10kg wasn't going to do this weight but someone had both 8 and 9 kg db
Preacher curl 2x15 15kg
I can't wait to get back to 5x5 range for my lifts, these x12 sets for DL, squat and bench are starting to get taxing. Mind you I don't think my trainer intended me to be doing them with as much weight as I am.
Weekend off, now have to take hubby Xmas shopping for his mum.0 -
trainer day: bench 72.5, deadlift 140, 3x2 negative chins with hands pronated.
none of it was easy, and i quit the amrap sets as soon as i had 6 for each lift. but i guess it still counts since both were increases, and both of them did get done. i think i'm forgetting too, to account for the fact that the warmups were all done at higher weights too. think ima start recording total weight moved for each lift so i don't start to get sad about How Feeble I Am.
bench sets: 2x5@45, 1x5@50, 1x3@55, 1x2@65, 2x5@72.5, 1x6@72.5.
set totals: 450+ 250+ 165+ 130+ 725+ 435
total weight: 2155 pounds
deadlift sets: 1x5@75, 1x5@95, 1x3@115, 1x2@130, 1x6@140
set totals: 375+ 475+ 345+ 260+ 840
total weight: 2295 pounds
okay then. assuming my math is right that looks like a lot, especially for bench. guess maybe i'm not all that feeb.0 -
Absolutely you're not feeble!! Go find a note of what you were doing 6 weeks ago or 3 months ago and then tell me you haven’t gotten stronger, with better form etc......!!
I'm having a second rest day....spending it with my daughter who will be shortly leaving for the Alps to ski/work for the winter. Will be hitting the gym tomorrow and have still done my 3 days lifting for the week so all is good!0 -
OMG look what you have achieved . it is amazing and you should be totally stoked with it.
Never ever think what you have achieved even on your most off day is nothing.
0 -
Yesterday...
Squats: 70kg, 5x5 - I'm finally squatting more than I weigh.... booyah!
Bench: 32.5kg, 3/4/4/4/3 - Had to be rescued for the first time.
Did 3 reps on my last set and tried to push out a 4th.... wasn't happening. Guy working out next to me rushed over to help me out. I was really glad it was my last set because that was super embarrassing.
Row: 50kg, 5x5 - No problems here. Knocked out 5x5 like a champ.
Today...
Rest day.0 -
I love reading about everyone's workouts even though there are some acronyms and terms I don't understand...
I just started this program, and on Wednesday I did my first Workout B. I was able to DL 95lb so that was nice, but was not able to do more than 1 set of 5 on OHP at 45, so I grabbed the 15 lb dumbbells and did the other 4 sets at 30. Was that the right thing to do? Or should I have just done what was possible at 45, which could have been 4 sets of 2-3?
Doing my second workout A today after a mellow spin class to warm up, then hot yoga tomorrow to stretch it all out.
0 -
BethAnnieT wrote: »I love reading about everyone's workouts even though there are some acronyms and terms I don't understand...
I just started this program, and on Wednesday I did my first Workout B. I was able to DL 95lb so that was nice, but was not able to do more than 1 set of 5 on OHP at 45, so I grabbed the 15 lb dumbbells and did the other 4 sets at 30. Was that the right thing to do? Or should I have just done what was possible at 45, which could have been 4 sets of 2-3?
Doing my second workout A today after a mellow spin class to warm up, then hot yoga tomorrow to stretch it all out.
Normally the program is to stick to the same weight all 5 sets. The point is to try to get to 5 reps on each sets, but if you don't, you'll just repeat the weight next workout and try to squeeze out a little more.
Unless, of course, you feel like there is some kind of danger with you moving the weight further along.
But give it a try, and give yourself a chance. You might be stronger than you think! 0 -
You guys are making me nervous! My gym is usually very empty (yay for getting the one and only squat rack! But boo if i ever need assistance!)
Today:
Squats 5x5 @ 105 lbs
Ohp 5x5 @ 45 lbs
DL 1x5 @ 135 lbs0 -
Hotel gym and nothing smaller than 5kg plates. If I'd been in 'my' gym I'd have done 67.5 kg squats (using my fractional plates) so it was either 60kg or 70kg. I decided to go sensible, on 60!
Similarly, did 5x5 OHP on 20 kg and 1 x 5 deadlift on 60.
Hey, I'm away for the weekend, I think that's pretty good going. Followed by walking 10 miles round town...0 -
Had a long shift today but got to leave a little earlier than usual, so that was kind of nice. Made it to the gym by 10 pm instead of 11 and that made it easier to get some jogging in after lifting.
33 - Upper Power
bench 3x3 @ 105 - heavy but managed, plus much better than when I could barely get 1 set before vacation when this was my "working weight". Still going to be hard to increase from here.
db incline bench 3x8 @ 35 - so heavy. Finally tried the 35's and managed but it was a challenge.
bent row 3x5 @ 100 - didn't use the fixed weight bar this time, tad challenge by end.
lat pull 3x8 @ 80 - still tough
OHP 1x3 and 2x4 @ 80 - challenging but managed a little better this time
bar curl 1x5 @ 50 and 3x12 @ 40 - 50 was too much so back down to the 40 still
skull crusher ez curl bar plus 10 3x10 - challenging still
22 minute jog plus warm up and cool down.0 -
Gym was fairly quiet this morning and so I was able to get a really solid workout done.
SQ 1X10 @40 KG 3X10@45 KG then 5x5 @52.5kg am ready to add a bit of weight next time.
DL 1x5@ 62.5kg really pleased with this.
OHP 5X5 @ 25KG getting better!!
Cable Row 3x5 @ 40kg 3x5 @ 33kg
Plus step ups, press-ups and Swiss ball stuff.
Thoroughly beat by the end of it...really rewarding!
Only trouble was I had a wardrobe malfunction when my bra strap pinged while I was squatting. After trying to reach round and fix it myself without success some guy came over and just did it....haha. It was like yeah, normal every day occurrence...just like picking up a water bottle someone has dropped or something. Problem fixed then each back to our own programme!!0 -
kimiuzzell wrote: »
Only trouble was I had a wardrobe malfunction when my bra strap pinged while I was squatting. After trying to reach round and fix it myself without success some guy came over and just did it....haha. It was like yeah, normal every day occurrence...just like picking up a water bottle someone has dropped or something. Problem fixed then each back to our own programme!!
Seriously?!?
My first reactionary that this was really funny, but actually, it's really pretty inappropriate and I think I'd freak out if some guy touched me like that, and punch him!
Sounds like you were ok with it, though, so that's fine!
0 -
Yup....
it was a case of just making sure all awkwardness was avoided by making it seem a perfectly routine *thing*.
0 -
kimiuzzell wrote: »Yup.... it was a case of just making sure all awkwardness was avoided by making it seem a perfectly routine *thing*.
if it's done right, that's actually pretty nice. neutrality instead of a creepy-vibe thing.
0 -
Friday trainer day. Did a lot of core and rhomboid and glute stuff
Today
Deload since I'm coming back from a cold. Seems to be a man cold because im so sad about it.
Squat 115 3x5
Bench 80 3x5
Dead 155 1x5
PU BW 4-5-4
SL hip thrust BW 3x12
Ab stuff
Banded rows and lat shrugs
Go lightheaded towards the end. Not eating + lots of sudafed apparently makes for a poor training sess. Who would have figured?0 -
i had a looooovely, deserted-sunday-afternoon afternoon in the gym. am never going to figure out what the rush patterns are. i was in there for three hours at least and i had the rack one hundred percent to myself the whole time.
in consequence, did far too much stuff.
squats: not a traditional workout. i'm doing mad obsessive focus on abdominal bracing, and 95 was too heavy for that. i know i started with the bar, warmed up in 10lb increments until i tried 95 and quit after only two reps. after that i backed down to 90 and did my 5x5 there . . . i'm pretty sure. thing is, after that i just kept taking off 5 of 10 pounds and doing another set of five each time, so i kind of lost track after a while. i did a whole bunch of squats, i know that. my BUM had a pump when i went outside for a while to get away from their music choices.
ohp: same kind of thing. i did get 60 pounds, but it was heavy and i could only hold form for a few reps at a time. so i did it in 5x3 instead of 3x5. after i'd done that i calculated how much actual weight 5x5 would have been (1500lbs). subtracted 900 for those 15 reps that i'd already done, and that left me with 600 to do. i did them in sets of 3x5@50, which took me a little over. the warmups were 5lb increments from 2x5@45. press went well, for whatever reason. and i can say: after you press 60lbs, 50 feels like nothing for quite a while. so i got to really dial in tight on the form for thos sets.
in between ohp work sets, prepped my lats and back with sets of 12 on the cable pulldown machine. it seemed to help a lot, and i went heavy enough with strict enough form to feel like i could just call that my 'rows' for this workout, and have done with it.
did a bunch of stretching afterwards but i don't think anything is going to save me from the results tomorrow.0 -
Tonight's session:
Leg press 3x8 12.5kg
Glutes 3x12 37.5kg
Front squat 1x12 30,35,40,45, 2x5 50kg
Bench 1x12 25, 3x8 30kg,5/4 32kg
Lat pulldown 3x12 33kg
Seated row 3x12 33kg
Skullcrusher 3x12 8kg
Db bench flyes 3x12 8kg
0 -
Just another day with a regular shift. Spent a good part of it putting up new sales tags as we had to do both weekly and monthly but also did a fair amount of photo orders, in particular christmas cards. It's that time and we'll be pretty busy until christmas with all of the picture orders that come in. Decent gym session though had a math issue on deadlift, well more of just a weird distraction fail. I was going to do 200 and after 185, I was adding the other weights and actually thought "make sure to get the 5 before adding the 2.5" as I was getting the clip thing off. And well, I ended up doing a lopsided set of three with the left weight more than the right. No idea what distracted me either but fail. Fixed it and got the sets in at least. Tuesday I meet with trainer guy for caliper body fat assessment just to get a general idea as December is back to focus more on nutrition and seeing where I can get the scale to move down to as I work towards my June goals.
34 - lower power
squat 4x3 @ 170 - It was heavy but I managed.
deadlift 1x3 @ 195, 3x3 @ 200 - okay, though lockout felt a bit off tonight. My right elbow was bugging me so I kept to the same switch grip instead of mixing up which one is under instead of over.
sumo deadlift 2x5 @ 155 - fine though still unsure on sumo but it's getting better I think. Keeping to both overhand on the grip too, so not bad as these are after the heavy regular ones.
leg press 1x8 and 2x10 @ 225 - decent so increased reps on the last two sets.
leg curl 3x9 @ 70 - tried 80 but too much struggle so brought it back down to 70, these are hard to increase on.
standing calf 3x8 @ 90 - eh, calves...
So much to do still. Have just under 30k on NaNoWriMo and one day to write so guessing I won't hit 50k but still can make progress. I get the next two days off so yay, laundry, writing and maybe some online stuff. It's almost December and still so much to do.0
This discussion has been closed.