March-ing in to Spring!
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Nice job amyrebeccah.
Stronglifts
Squat 5/5/5/5/3 @ 170 pds - I just kind of stopped on the last two. Knee started twinging and the shoulder was as well, so I just stopped. Didn't even feel guilty for a change.
OHP 5/5/5/5/4 @ 70 pds - Forgot my arm brace, but really excited I was able to do most of it. Wrist started annoying me on the last set, so again, I just stopped.
DL 1x5@ 180pds - um omg can't believe I just lifted that...felt like doing the snoopy dance!
Overall really pleased with things. I just need to remember to bring my arm brace! Only going to the chiro once every two weeks and the knee is not hurting like it did! Yay!0 -
Been a few days since I've logged here, but I've been diligent with the lifts - missed one planned day of cardio.
Summary: Thursday, lifts, standard weights I've been using Friday: missed cardio, had a mini road trip and was gone all day. Saturday: extended warmup (20 minutes/20 movements instead of 10 min), lifts, bumped up the weight for bench and row...it was fine. Also, 7 mile bike ride for the whole family. Sunday: Hosted easter - ate too many carbs, felt ill all night and into Monday morning. Monday: Walked 2.5 miles with the hubby after dinner.
Today!
10 min. warm up, 20 movements
SL:
Squats: 2x5x45, 1x3x75, 5x5x110
OHP: 5x5x60 - this is ready to bump up, was easy
Deadlift: 1x5x120 - I bumped this up by 5lb today instead of 10. Was ok.
I hate squats. I have always hated them, I had hope that they'd grow on me - they have not. I do, however, LOVE what they do to my body - so I suck it up and carry on. With some colorful words included on my less cheerful mornings
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Deena_Bean wrote: »I hate squats. I have always hated them, I had hope that they'd grow on me - they have not. I do, however, LOVE what they do to my body - so I suck it up and carry on. With some colorful words included on my less cheerful mornings
So glad you shared this because I feel the same way. I am still fairly new to strength training and now squatting 81.1 lbs. At first, I liked them but not any more. I have a harder time increasing with BP and OHP but still I dislike SQUATS more. LOL! However, your statement about the results they can potentially bring motivates me to keep at them and ensure I do them well even though I hate doing them. LOL!0 -
I love/hate squats. I know how awesome they are, I just find them difficult to execute correctly. I think some of it is just practice, but a lot of it is just biomechanics and I'll always find them tricky. The plus side is, my body type (long legs and short torso) sets me up well for deadlifts.
Kettlebells this morning. Because I like round numbers I did 20 sets of KB swings instead of the prescribed 19 to make it an even 400 swings for the day.
Alternating Press: 1x6,5,4,3 at 6kg
Band assisted Pullup: 1x6,5,4,3 with two bands
Goblet Squat: 5x5 at 16kg
KB Swing: 20x20 at 16kg0 -
Squat - 3x5 at 110 lbs. back to body weight finally. I discovered that dropping quicker lets me get the stretch and bounce I was missing. I have always been too nervous to descend quickly, but it really helps.
pull ups - 2,4,3 probably could have done more in the first set, but I was being lazy. Fixed it for set 2.
Bench - 3x5 at 72.5 lbs - good, but hard. Really needed to concentrate on form.
Row - 3x5 at 72.5
Shrug - 3x8 at 72.5 - probably should stay at 70 for these, but didn't want to change the barbell
Skullcrushers - 3x8 at 35 lbs
BB curl - 3x6 at 45 lbs
Good mornings - 3x10 at 60 lbs
Hanging knee raises - 3x100 -
This afternoons dismal fail...
Front squat 1x5 35, 3x5 37.5 kg just
Bench 32.5 kg warm up managed 3 reps with incredible pain thru pecs deloaded to 25 kg 2 reps tried 9 kg dumbbells gave up went home.
Upper body felt fine not alot of doms this morning pecs decided yeah nah.
Will rest now til Saturday then try again.
If anyone has any advice most appreciated. Went lifting first time in 4 weeks on Sunday- doms real bad yesterday felt reasonably good today so thought I'd do another light session to ease back in.0 -
Catch up time for me. I've gotten a little behind lately just from always doing stuff and not doing much online when I'm at the computer. Had a fair bit of candy for Eaters and maybe a cupcake. It was good too. ;-)
Getting closer to the meet. Under 3 weeks and I'm a bit up in weight but buckling down so still have good hopes to making 132 Saturday night. Gotta lock down the calories though and that is the plan.
Chapter 6: Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
Chapter 7: OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Though I did do about 45 minutes yesterday on the elliptical since it wasn't a lifting day. Have the next two days off, which is a relief. Plus tomorrow is squat and going to try it in singlet.0 -
Interesting to see so many squat-haters: I really like squats! They're my best lift. Though I have chunky cyclist thighs, so I might be starting from a strong squat situation!
Last night:
Squat: 5x5 @ 61kg - interesting to see how heavy this has become, when it's not long since I did 80!
Bench: 5x5 @ 30kg - I could have done more, but building back up slowly
Row: 5x5 @ 16kg dumbbells0 -
I get a weekly email from Dan John, an awesome coach with lots of great advice. This morning linked through to Bret Contreas on the hip thrust for glute work and so I decided to add it as an additional lift on Stronglifts B days. I just did 5x5 with a 10 second hold on each of the last reps, but hello glutes, they were definitely activated.
SQ: 3x5 at 27.5kg
OHP: 5,5,5,4,3 at 25kg, third time failing at this weight, so deloading next workout.
Barbell Hip Thrust: 5x5 at 20kg
DL: 1x5 at 60kg, 1x5 at 75kg
Also achieved a full unassisted chinup! Hooray, the volume I've been doing with the KB program I've been following has been helping things along nicely. Hopefully I'll be able to continue progressing and be able to do more than one unassisted at a time!0 -
Had an okay day overall, since it's a day off. I ended up eating earlier than usual, which involved some cinnamon bun oreos but mostly protein and even some veggies. All the foods before the gym wasn't a bad idea though cause I had to do 200 for squats, which was my one rep max before that I have done one time. I also tried out lifting in the singlet and almost glad I left my phone at home so no pictures from it this time. Maybe Sunday when I wear it for deadlfits I will add on instagram evidence of how it looks with the big pink belt.
Chapter 7: Squats
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
small amount of foam rolling
20 minutes on elliptical but didn't care for the show on Food Network0 -
I haven't posted in a week or two, but I'm still doing the program! Here are my latest results:
3/29 -
Squats: 85lbs 5x5
Deads: 120lbs 5x5
Bench: 75lbs 5x5
I struggled on my bench this time, so I will be repeating 75lbs next time. I got all of my reps in, but I had to break in between some of the reps during my sets. It was very frustrating!
Today I'm going after 90 on squats, 125 on deads, and 50 on overheads. If I am able to do 90lbs 5x5, I will have doubled my squat since I began doing this program on 3/8. 0 -
Great progress @melodiclyrics !
KB Alternating Press: 2x6,4,2 at 6kg
Band Assisted Pullup (2 bands): 2x6,4,2
Goblet Squat: 5x5 at 16kg
KB Swing: 420 total swings. 1 minute work/1 minute rest.0 -
Deena_Bean wrote: »I hate squats. I have always hated them, I had hope that they'd grow on me - they have not. I do, however, LOVE what they do to my body - so I suck it up and carry on. With some colorful words included on my less cheerful mornings
So glad you shared this because I feel the same way. I am still fairly new to strength training and now squatting 81.1 lbs. At first, I liked them but not any more. I have a harder time increasing with BP and OHP but still I dislike SQUATS more. LOL! However, your statement about the results they can potentially bring motivates me to keep at them and ensure I do them well even though I hate doing them. LOL!
I do pretty well with increasing the weight on squats for the most part. My legs are my powerhouse so you would think that I'd love squats. Nope. I've grown to tolerate them as a necessity, though, and I've found that since I de-loaded from 130 it's less difficult to convince myself to do them. I've been creeping up really slowly now on purpose. I dropped to 100 from 130 and over the last 4-5 weeks I've made it back to 110. I could easily increase by 5 every session up to 125, but I don't want to. I want to perfect my form and get to the point that I'm breezing through the squats easily. Then I'll bump up another 5 and stay there until the same happens. No rush...0 -
Made it to the gym after work, which took some self-talk about 'discipline' as it's Friday night!
It was nice and quiet, though!
Squats: 5x5 @ 62.5kg
Deadlifts: 1x5 @ 62.5kg
OHP: 5x5 @ 22.5 kg
Feeling good after that lot....0 -
I love squats. Don't like the ohp and barbell row...but I tolerate them because I'm supposed to do them.
Today's Sl
Squat 5x5@170pds
BP 5x5@110pds
Row 5x5@120pds
I am pretty excited about this. First time in about a month or so, that I have completed the session without anything hurting (knee, shoulder). Very happy with the BP numbers, and finally got the row at this weight! Woooohooo!0
