March-ing in to Spring!
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SL5x5 - A
Squat: 5x5 125lb
BP: 4/5/4/4/4 80lb (Fail, but I can't believe I did so well for 80lb.)
Row: 5x5 85lb
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Goblet Squat: 5x5 at 16kg
KB Swing: 16x15 at 16kg0 -
Today I did lifting after work and tried out the lifting belt for the first time. It's a bit bulky as 4 inches is quite large when you don't have a long torso. Need to figure out where to place it for each lift, since going to try it out for both squats and deadlifts, though I did do one working set without first. Went okay though by the time I tried rack pulls my calluses got achy.
Oh, and yesterday was Chapter 4: bench and not 5 yet.
Chapter 4: Deadlift
band pulls 3x10
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 115, 1x5 @ 150 and 2x5 @ 150 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 1x3 @ 200 and 3x3 @ 200 with belt
hip thrust 3x10 @ 115 using mat as padding, awkward but might increase next time
rack pulls 2x5 @ 205 - eh, hands ached0 -
@DawnEmbers - it's getting exciting just reading about your preparations! The singlet, the belt... What date is the competition?0
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Ugh I've been sick for 2 weeks. Time to get back at it today. It will probably recommend that I deload back to my starting weights! Oh well, that would be better than nothing, right? Trying to do Mon/Wed/Sat this week. I have a really hard time making space in my schedule for the gym lately. I won't be able to do volleyball this Thursday due to meetings and training all day
so I have to get my workouts in elsewhere. 0 -
3/12 - SL Workout B + shoulder/postural strength exercises
Squat 5x5 @ 72.5 lbs (going to 2.5 lb increases per workout, hoping to slowly but surely break my previous plateau around 120 lbs. Still trying the "breathing at the top" and holding for the squat approach. It makes counting hard haha and I keep doing sets of 6, oops)
OHP 5x5 @ 45 lbs (felt smoother, form is getting tighter - less rib movement. Still gonna stay at 45 lbs another workout or two, then maybe increase in 1 lb intervals - I'm stocked up on those fractional plates haha)
Dead 1x5 @ 142.5 lbs (not bad, focused on hinging at hips first.)
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Did my usual lifts on Saturday morning (and warmup). Hurt my shoulder/arm somehow 0
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Stronglifts Workout
Squats-1X5X 95/100/105, 5X5X 110
Sumo squats-5X5X 95
BP-1X5X 55/60/65, 5X5X 70
BR-5X5X 75
10,000 Kettlebell Swing Challenge
Russian Kettlebell Swing- 17 X 15 X 25 = 255
Day 14 Challenge Total = 5,305
Because of my insomnia I got up really late today and I am still really tired. I walked over 3 miles then I did my workouts. To conserve my energy I did a deload and will throughout the week raise up the weight amount.
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Stronglifts B
SQ: 3x5 at 20kg
OHP: 5,5,5,4,4 at 24.5kg - so close but need to do make it next time or on to a deload.
DL: 1x5 at 60kg and 1x5 at 70kg0 -
Squat - 3x5 at 100 lbs
Pull ups - 4,3,3
Bench - 3x5 at 70 lbs. Tough. Definitely need to increase by 2.5 next time instead of 5 lbs.
Row - 3x5 at 70 lbs
Shrug - 3x8 at 65 lbs
Skullcrusher - 3x8 at 35 lbs
Barbell curls - 3x5 at 45 lbs
Good morning - 1x10 at 45 lbs, 2x10 at 55 lbs
Hanging knee raises - 3x10
Tried to do hip thrusts, but couldn't manage 115 lbs for more than a couple reps, and then not well. I will have to figure out how to get under the bar with 25 lb plates. I also need to get a pool noodle as a bar pad. I tried my yoga mat, but that was very awkward.0 -
I went ahead and did my workout today to see what I could handle with this shoulder issue. I did my 10 minutes of warmup. It included some planks and other movements that required pressure on my shoulder and it felt fine. So I moved on to the lifts but decided to drop weight on any arm-related lifts to ease in. It seemed to work, nothing caused any cringing. My shoulder's feeling much better today, so I'm hoping it was just a little aggravated pull.
Squat: 2x5x45, 1x5x75, 5x5x105
OHP: 5x5x55 (dropped from 65)
Dead: 1x5x105 (dropped from 115)
On Thursday I'll be deloading my bench/row to probably 65 from 85 - bench is where I tweaked that shoulder, I don't want to push it.0 -
Deena- Great job! I'm glad your shoulder is feeling better!0
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Did Upper Power PHUL:
Klokov stretch-8@50lbs
Bench press-3x5@81, 1@85lb
Incline DB bench-4x8@25lb DBs
Rows-3@90, 1@100lb
OHP-7,8,8@52lb
DB shoulder press-3x8@17lb
DB alternate curl-3x8@17lb
EZ Bar curl-3x8@30lb
EZBar tricep extension-3x8@22lb
DB tricep kickback-4x10@17lb
Planks-3@1 minute
Weight plate Russian twist-3x20@25lb
DB ab rollout-3x80 -
fanncy0626 wrote: »Deena- Great job! I'm glad your shoulder is feeling better!
Thanks! I'm glad too, I was getting a little panicked that I'd have to lay low again. I swear it feels like every time I get in a good groove something comes along and makes it stop! Happy to be able to carry on - even at lower weights.
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10,000 Kettlebell Swing Challenge
GobletSquat- 3x7x25
Russian Kettlebell Swing- 30x15x25, 2x15x30, 2x15x35 = 510
Day 15 Challenge Total = 5,815
This was a killer! I felt like giving up before I was half over. I pushed through and even upped the weight for 4 sets.0 -
Struggled out of bed this morning. These last few weeks of daylight saving are terrible, I hate having to get out of bed in the dark. Thought about just staying in bed, but got up with just enough time to do some kettle bell press and pull-ups.
Alternating Press: 3x5,3,2 at 6kg
Band Assisted Pull-up (two bands): 3x5,3,20 -
terrified of re-torquing that thoracic vertebra, which is sort of right but doesn't feel strong or stable yet. i've been off for over a week and am NOT getting back under the bar until that is covered.
so back in rehab-remedial mode:
- twelve gzilyun air squats on web cam still hunting for livable form. i have been fighting to re-groove three things: neutral/stable spine, controlling anterior pelvic tilt, and staying down in my heels and using my glutes/hamstrings instead of my quads. strange thing is that doing them with arms overhead seems to be the most viable fix i've found so far. if the doms tomorrow is in the right places i'll start increasing daily reps.
- went to gym and did rows at 65, press at 45, and dimel deadlifts and deadlifts up to 90 pounds. then 3x8 additional goblet squats with a very small kettlebell and using the incline bench to stop me at around depth.
- and then a whole raft of real stretching. actually timed and consistent on both sides.0 -
ninenines- great way to push yourself!
canadianlbs - you are doing awesome! You are very inspirational by the hard work you do with the extreme pain you must be going through and not giving up!0 -
thanks, but i don't really deserve the admiration since i don't do pain if there's any possible way to avoid it. i start to whine and back off if it's anything over a 3 on the 1-to-10 scale. this current stuff is more a matter of frustration with the mechanical flail.0
