April Presses bring May Dresses
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SL workout today..
Squats- 5x5 -90lbs, didnt progress, still struggling!
Bench- 5x3- 60lbs, improved but losing form after 3 reps.
Rows- 5x5- 60lbs- felt better.
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@canadianlbs I can't stand when the gym is packed with bros! It was soo nice this morning at mine because for some reason it was empty, unlike Monday.
Yesterday I ran a couple miles and biked around a lot.
Today I did SL workout A:
Squat: 5x5 @ 65lb (this was getting harder, I think my quads are still tired from biking/squatting)
Bench Press: 5x5 @ 50lb
Row: 5x5 @ 70lb. I don't like my form on this as I'm not sure I'm actually completing the reps. I'm going to stay at 70lb until I am more comfortable.
I'm very tired today. So tired I almost typed "Thanks, Amanda" here the same way I end my work emails. Oi.
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Thanks everyone. Scale showed 130.4 just before 1 pm so made the 80 lbs lost mark, which was nice to hit even if there will be some fluctuations next week. Been a long journey so far but have amazing support both online and in person.
Had a bit of a rough day. Just felt off lately with being tired all of the time and mild nausea. Been doing light cardio lately, the elliptical for about 30 minutes. Thought I'd try to do a run but not super long yet. Bad idea. I didn't make it to the 42 minutes planned. Started okay but ended up stopping after less than 35 minutes. During the walk things got worse too. It wasn't tunnel vision or darkness but instead the opposite where it was like the brightness got turned up a lot. I was under trees but the plants on the ground were near neon in the brightness of their green color. I had to pause often, even sit on a log for 5 minutes. So, that was the closest I've ever been to passing out. On the way home, I bought a box of rice krispy treats and had one. Trying to get up to 1300 calories today and enjoying some dairy but head hurts plus nausea is making it a challenge just to eat.
Resting tomorrow. Doing laundry tonight. Need rest though so good thing I have two days off and not even going to do cardio tomorrow cause body is having a rough time right now.
Nice note: customer commented on my weight loss and said I was looking good when I stopped in to buy water. Was nice even when not feeling up to par.1 -
where did my workout get to?
i did amrap. and it was great but i'm super-tired now. deadlift 100/115/130, ohp 40/45/50 and bench 60/70/75. at least 6/7 reps on every set, and i think up to 9 on the first ohp.
so yeah. not used to volume like that anymore. the squats can bite me, may try tomorrow.
but no. i probably won't. So Much Deadlift.0 -
Cardio yesterday - treadmill
Today:
Warmup 10 min
Squats: 2x5x45, 1x3x75, 5x5x115
Bench: 2x5x45, 5x5x75
Row: 5x5x75
They all felt pretty good - I think it's close to the bump up for bench/row
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Trying out the fractional plates. So far, I love them!
SQ - 191 lbs 5X5
BP - 126 lbs, 5/5/5/5/4. Had to do the roll of shame on the very last rep.
BR - 116 lbs, 5X5
Pull-ups 5/3/30 -
Hi everyone - long time lurker, first time poster.
Yesterday was day 1 for me.
I should have started with more than just the bar, but this is my first time without a trainer watching and I wanted to make sure I had my form down. I'm still figuring out the rows. They feel awkward for some reason.
SQ - 45 lbs 5x5
BP - 45 lbs 5x5
ROW - 45 lbs 5x5
I didn't rest the 90 seconds between sets because they were pretty easy. I'm just easing myself into doing this on my own. I also worked on some assisted pull ups. I am trying to work towards doing an unassisted one.
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I was having some knee twinges during my second set of squats, and I decided to just take my sneakers off. I haven't bought any lifting/flat shoes yet. I have very wide feet, so converse are too narrow, and tbh I am just lazy and don't want to shop for new ones. Anyway, knee pain went away! Woohoo!
SLs
Squat 5x5@165lbs
OHP 5x5@65pds
DL 1x5@185lbs
Very excited! So much so, that on the drive back to work on my lunch hour, I forgot to get lunch! lol1 -
Squats: 5x5 @ 66.5kg
Bench: 3x5 @ 31.5 kg and then 2 x5 @ 32.5kg
Then - I got bored, so did a couple of sets of three chin ups, some kettlebell swings, and 5x5 kettlebell rows using a 12kg.
And one day I will crack up at this iPad trying to add a capital to kettlebell....0 -
I'm positive my glutes are firing when I'm doing Hip Thrusts because they actually feel like they are on fire.
SQ: 3x5 at 32.5kg
OHP: 5x5 at 24kg. Only just squeezed out the last rep, but made it.
HT: 5x5 at 30kg.
DL: 1x5 at 60kg, 1x5 at 77.5kg. That's now three workouts at that weight and it's time to move up to 80kg, but I'm not sure. I'll have to see how the warm up sets go.0 -
I'm positive my glutes are firing when I'm doing Hip Thrusts because they actually feel like they are on fire.
heh.
i did dl/press/bench yesterday and have dl and press with trainer again tomorrow. so today was jsut a drop-in day at the gym where i spent some time working on squats. super-distracted because i really kind of need a job now and there's a phone screen tomorrow for one that i actually want.
but in spite of all that, i did half an hour or so of stretching first and when i eventually got around to them they went better than i'd expected they would. for right now with squats i'm going to keep to the sl rep scheme. so it ended up being 5x45/45/50 for warmup, and then 5x5 with 55 pounds. my legs could have done a whole huge amount more, by the way they're feeling. but i was holding myself to certain personal cues i'm trying to use for my back so i really just had the bar for the sake of giving myself that upper-body positioning work.
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**sneaks in to see how far behind she's fallen**
Hello!!
**sneaks back out again**1 -
Hello! You've been missed! What's going on with you?kimiuzzell wrote: »**sneaks in to see how far behind she's fallen**
Hello!!
**sneaks back out again**
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I've hurt my hip but I don't know what it is. I did work through it for a while, as you do, but it got so bad I couldn't walk. I've had an x-ray today as rest hasn't cured it but I'm not sure it will find the problem.
So, enforced rest really which sucks. It also coincided with hubby's 50th birthday which seemed to involve an awful lot of social celebration!! The combination meant I was feeling fat and unfit and generally meh!! Poor diet and no exercise is not good.
I went to the gym this morning.... Just upper body work, but it's a start and nice to be back. Truth is, I bought a full length gold dress for a ball in June.... And I don't want to look hideous in it!! Yes, i am that shallow!0 -
@idlecrush Hi! And welcome! Good to see some other relative newbies
Yesterday I ran 3.5 miles, a lot faster than I typically would. I think weight loss paired with SL is making me significantly better at running already!
Today was stronglifts, finishing out Week 2.
Squats: 5x5 @ 70lb (ummm, are anyone's quads NOT always tired?)
OHP: 2/5/4/5/4 @ 45lb. This was my third fail on this but I did a lot more total reps than on Monday (20 vs. 13). The app says to deload, but this is the empty bar. I think I can just keep working 45 as long as I'm increasing the number of total reps, right? Stretching between sets helped me a lot today. I'm tight in my shoulders due to a broken collarbone 7 months ago so I think I just need to stretch each shoulder a lot going forward.
Deadlift: 1x5 @ 110lb
Excited for a mostly rest day tomorrow. Might go climbing at the gym since it's supposed to rain. Then maybe skiing on Sunday since it's supposed to snow in the mountains (and a little bit here--yuck!).
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Yesterday's Lifts
4/14
StrongLifts 5X5
Squat: 5X5 105 lb.
Bench: 5X5 85 lb.
Row: 5X5 65 lb.
I'm doing great with all the lifts so far, but I'm also doing Zombies 5K training alongside it. Does anyone else run while doing StrongLifts and will it effect my lifts? I usually do them both on the same day, but could do them different days if I need to.
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Yesterday's Lifts
4/14
StrongLifts 5X5
Squat: 5X5 105 lb.
Bench: 5X5 85 lb.
Row: 5X5 65 lb.
I'm doing great with all the lifts so far, but I'm also doing Zombies 5K training alongside it. Does anyone else run while doing StrongLifts and will it effect my lifts? I usually do them both on the same day, but could do them different days if I need to.
I typically lift MWF, and cardio Thursday and sometimes Saturday. I usually run about 5K.0 -
kimiuzzell wrote: »I've hurt my hip but I don't know what it is. I did work through it for a while, as you do, but it got so bad I couldn't walk. I've had an x-ray today as rest hasn't cured it but I'm not sure it will find the problem.
So, enforced rest really which sucks. It also coincided with hubby's 50th birthday which seemed to involve an awful lot of social celebration!! The combination meant I was feeling fat and unfit and generally meh!! Poor diet and no exercise is not good.
I went to the gym this morning.... Just upper body work, but it's a start and nice to be back. Truth is, I bought a full length gold dress for a ball in June.... And I don't want to look hideous in it!! Yes, i am that shallow!
Oh man, sorry you've been having such a hard time. I hope things start to pick up! Xx1 -
confusion on mr t day. he forgot i'm all into wendler right now, so he wrote me up wrong. result was i did more than i needed to before we caught on, so getting 3 reps at 57.5 on the amrap set makes me pretty confident that i'm probably back up around 60 for working weight on the overhead press.
deadlift was easy-peasy as well. mostly because i misunderstood this whole week-three stuff, and i've already done three separate amrap sets at the working weights, back on wednesday when i had my 'good' day. just doing 5x100 and 3x115 and then needing only a single at 130 to make the grade was nothing. so i did 5 or 6 at the highest weight and feel pretty sure i'm back up to being able to pull my own body weight at 135 if needs be.
rows 3x8@70, focusing more on speed than weight since mr t likes rows to be done for 'explosiveness' and i can't complain about that.
so i feel great, and as far as the bench pressing goes, only being able to amrap 6 at 75 on wednesday feels pretty positive . . . now that i realise i wasn't supposed to do 6 or 7 or 8 reps in the two previous sets with the lighter weights. i feel like 80 pound bench wouldn't be out of my reach anymore.
but i don't have to test that idea atm, because starting tomorrow . . . deload week is here !!!! \o/0 -
Nice work everyone.
Quick update from me. Made weigh in this morning, which was better than waiting until 5 pm. I came in at 129.8, so below the 132 max I needed. Woot. Lifting will be tomorrow and will update hopefully tomorrow night on how it all goes.1 -
Good luck @DawnEmbers !0
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DawnEmbers wrote: »Nice work everyone.
Quick update from me. Made weigh in this morning, which was better than waiting until 5 pm. I came in at 129.8, so below the 132 max I needed. Woot. Lifting will be tomorrow and will update hopefully tomorrow night on how it all goes.
Great job! Good Luck tomorrow!0 -
took nap. spent half the day prior to nap gloating about teh fact it's deload week and if/when i go lift i'd be lifting nothing at all. so i did that for a while, just reading my spreadsheet . . . and then i went and lay down.
went to gym afterwards. eh, somehow i did pretty much all of them. dl 50/60/70, ohp 45/45/45/30 (did the warmup after the lifts somehow :P). bench press i did one-armed with dumbbells because bro invasion. i went through 10/15/17.5/ 20 . . . and let me tell you, those dumbbells were HARD. so i think/guess i may have a plan for making super-low upper body lifts interesting during deload week: keep the prescribed weights and use the dumbbells.
squats are outside the wendler pattern for me. i alternate sets of front/back squats, and i guess my work sets could be recorded as 50/55/65, and it seemed like it went pretty fine. i did a high-bar set in there somewhere, kind of by accident (kind of somehow forgot to let go of the bar and move my thumbs up on top of it). my plan here is to squat every workout this week, at least until i get a sense what my current realistic 5-rep max is. i don't think it'll be a mistake, because i'm basically starting squats from square one. it's not like i already did them through a 3-week loading cycle like the other lifts, so they don't really need a deload. i'll take it at a moderate challenge level so as not to get myself too far out of sync.
then i'll check in with mr t on friday to see what he thinks my training weight ought to be, and meld it into the new cycle, which ought to start the next day.
PIZZA is on the counter. for dinner. PIZZA PIZZA.0 -
^^^ deadlifts were 50/70/90 actually. just sayin'. the first weight was so low i used it for my two warmup sets too.
and weight on gym scale was 135.something.0 -
No weights this weekend, just cycling training - we went away for the weekend with my sister and her partner. Good fun, lots of hills and lots of beer.0
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I dead lifted my own body weight for the first time So happy!!!
Yesterdays workout:
Squats 5x5@95lb
OHP: 5x5@50lb
DL: 1x5@135lb (and 45lb weights on each side, another milestone!)
Can't wait for tomorrow's workout.1 -
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4/17
StrongLifts 5X5
Squat: 5X5 110 lb.
OH Press: 5X5 75 lb.
Deadlift: 1X5 165 lb.
And Zombies 5K Week 3, Day 3
I feel like my form isn't great on the deadlifts. I'm going to have to watch some videos and practice on an empty bar before I do them again.
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4/17
StrongLifts 5X5
Squat: 5X5 110 lb.
OH Press: 5X5 75 lb.
Deadlift: 1X5 165 lb.
And Zombies 5K Week 3, Day 3
I feel like my form isn't great on the deadlifts. I'm going to have to watch some videos and practice on an empty bar before I do them again.
I found using the over under hand grip exceptionally helpful in my deadlifts. not sure if you already do that, but i recommend!0 -
I dead lifted my own body weight for the first time So happy!!!
DL: 1x5@135lb (and 45lb weights on each side, another milestone!)
yay! that really does feel good.
i did a real wendler-style deloaded workout this time, that is if you accept my squats are accessories atm. at bat was bench press.
my bench 45/45/50 since there is no bar at this gym for the 35 or whatever the first set was actually meant to be. doing bench press with such negligible weight felt so good. it really gave me an unimpeded sense of my form.
squats were 5x5@65 again. like yesterday, but i started with the 45lb bar and alternated front/back squats for warmups all the way up to 60 in 5-lb jumps, so i feel as if i was doing some work. it was a good day. i didn't even do any other lifting aside from the standard band pulls to keep my shoulders healthy.
and that felt good too. i'm pretty happy atm with my spending of money on those squat shoes.
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