May you never miss a deadlift and drop it on the floor - daily checkin for may.
canadianlbs
Posts: 5,199 Member
had to get in there before anyone else, because eric clapton. i debated with myself half the day but went ahead anyway. first day of 3's week.
bench: got my weights mixed up so i did 65/75/80 for work sets instead of 60/70/75. even so i got six for the last set at 80 pounds, so i'm pretty pleased with myself. wasn't easy, but it wasn't ugly either. i'm not only a week ahead of myself with this lift, but way over the volume i will have to do when it comes time to 'properly' bench 80 pounds. so yay \o/
squat: this was the one i was actually supposed to do 80 pounds at, so i did them. 65/75/80, and the last set was 6 reps. not totally thrilled with my form, but don't feel like it was stop-the-gym dreadful either.
bottom-up goblet squats x5 in between all the squat sets, kettlebell of, um, whatever the next weight up from 28 is.
all that after the bike ride yesterday, i feel pretty good. especially because after it was over i tried to do a standard passive glute stretch and could barely get my knee to the outside at all. clearly i'm still feeling the ride.
bench: got my weights mixed up so i did 65/75/80 for work sets instead of 60/70/75. even so i got six for the last set at 80 pounds, so i'm pretty pleased with myself. wasn't easy, but it wasn't ugly either. i'm not only a week ahead of myself with this lift, but way over the volume i will have to do when it comes time to 'properly' bench 80 pounds. so yay \o/
squat: this was the one i was actually supposed to do 80 pounds at, so i did them. 65/75/80, and the last set was 6 reps. not totally thrilled with my form, but don't feel like it was stop-the-gym dreadful either.
bottom-up goblet squats x5 in between all the squat sets, kettlebell of, um, whatever the next weight up from 28 is.
all that after the bike ride yesterday, i feel pretty good. especially because after it was over i tried to do a standard passive glute stretch and could barely get my knee to the outside at all. clearly i'm still feeling the ride.
0
Replies
-
Nice one. No deadlifts for me tonight. Just went to gym to do some accessory lifts and cardio. Tomorrow will be different too as I've never had a bikini wax, so decided to get that done just for the fun to see what it's like. Afterwards, I'm getting something from the french bakery that's nearby cause I can. Actually, one of the boy coworkers is meeting me at the french bakery as he likes it but can't get anyone in his family to go try it out. Should be an interesting day.
Accessories and such:
front squats 2x10 @ 45, 1x8 @ 65, 3x8 @ 85
good morning 3x8 @ 85
cable bicep curl 3x10 @ 60
tricep pushdown 3x8 @ 80
face pull 3x8 @ 70
pallor press 3x10 @ 40
20 minutes elliptical
Now to showers and such, then get some sleep.1 -
As I had no ill effects except for DOMS From lifting on Saturday, I decided my hip could take another go so did......
SQ 5X5 @52.5kg
BP 5X5 @37.5kg
Row 5X5 @37.5kg
Barbell curls 3x5@20kg
Tricep extension 3x8@ 10kg
Shoulder shrugs 3x8 @30KG
Back extension 1x10@10kg
Hanging knee raises 3x8
Then 4 miles on the crosstrainer.
Feeling good to be back :-D0 -
Nothing today or yesterday (regular rest days for me) - tomorrow = lifts. Tonight I may end up going for a walk or bike ride with my peeps, but nothing is officially planned right now.
In other news: 1. I found a watch setting today that lets me quickly see my activity results on my Apple watch - it's been there all along, but I've favored the pretty blooming flowers or Mickey tapping his foot. Now that I've discovered the more practically functional face, I'm pretty excited. 2. I've decided to set a step goal for myself for the first time. I work out a lot, but I think I'd benefit from getting more steps in on a daily basis. So now to pick a goal and go from there
0 -
Can I just say - I love the title of this thread? lol
1 -
Heh, nice, title.
Finally got some new sneaks on sun, was excited to try em out. Felt pretty weak today and i really had to push it. Disappointing as the weight wasn't near what it was.
Sl
Squat 5x5@155lbs
Bp 5x5@105pds
Barbell row 5x5@110pds
Hopefully, next session won't be as hard1 -
Isca_1 If that is what you are lifting when you are feeling weak, wow, I'm impressed!
SL's B workout for me today,
Squat: 75lbs 5x5
OHP: 55lbs 5x5
DL: 115lbs 1x5
Accessories:
BB Curls: 35lbs 2x8
Calf Raises: 45lbs 3x150 -
I'm feeling the miles in my legs! A slow 3 miles done on the crosstrainer before work. The sun is shining, so if it stays that way I hope to walk another 3 in my lunchbreak.0
-
5minty - heh thanks.
Today was off day. I have been reading a new book on lifting, and in the next couple of months going to change to that. Will be 5 days a week. So started now with 5 days. Went in, did 1x10@45pd squat, 3x10@95pds. Really working on form.
Hit the bike, 20 mins 2 min slowish, 1.min quick. Finished with the leg press machine 3 sets of 10 @ 95pds. I like this machine!
I really need to work on food and eating better. Lost 2pds in the last month, so very slow and slightly disappointing.0 -
Got my lift in today, was well rested and able to add my warmup back!
10 min/20 body movement warmup
Squats: 2x5x45, 1x3x75, 5x5x120 (raised up by 5 lbs, felt fine)
OHP: 2x5x45, 5x5x70
Dead: 1x5x135
Went well, the 5 lb increase on squats didn't feel too bad...maybe stay here a week or two...0 -
forgot my squat shoes at home, so today's lift was decided for me:
ohp. 55lb, with 6 in the final set. same as saturday but fine with me as i was really happy with my form this time, and that's even better than getting a couple more reps.
shoulder/lower trap rehab: i did y's with little 3lb dumbbells and a 6-second hold at the top. also super-careful pulldowns on the double cable bar at 27.5. some very very light rowing but this stuff is about retraining myself to not engage whichever muscle's been compensating and keeps getting hurt.
did also do 5x5 squats with my heels on small plates, but kept it at the 'accessory' weight of just 55 pounds. most of hte focus (again) on just learning to create and keep a relationship between my shouderblades and the bar which doesn't cause whatever this problem is.
feeling good. tomorrow, deadlifts.0 -
I think I've missed a few workouts since I haven't posted in this thread yet.
Monday Stronglifts B
SQ: 3x5 at 37.5kg
OHP: 5,5,5,5,4 at 25kg, just missed it!
DL: 1x5 at 60kg, 70kg, 80kg
HT: 5x5 at 45kg
Tuesday
Goblet Squat 5x5 at 20kg
KB Swing 10x10 at 20kg
Alternating Press 3 x 5,4,3,2,1 at 6kg
Band Assisted Pull up (2 bands) 3 x 5,4,3,2,1 (last set was chins)
Wednesday Stronglifts A
SQ: 3x5 at 40kg
BP: 5x5 at 30kg
BR: 5x5 at 36.5kg0 -
So tired... again.
After short cashier shift last night, where I stood in one spot more than normal due to a stint shadowing in pharmacy, I went to the gym for some cardio on the treadmill. Only 20 minute jog but also some walking. Plan is to do my longer runs on Thursdays.
Then last night happened yet again. 2nd night in 7 days of no sleep. Becoming an issue and I'm not sure what is going on. Since I was awake, I was at the gym (again) at 5:45 am for the lifting session I had originally planned to do in the early afternoon. For no sleep and such, it went okay. Couple other females there in the morning and one did some lifting with dumbbells, plate and kettle bells. For fun decided to try a higher weight than normal on sumo deadlift and used belt. I might post a couple videos on instagram during the day as I'm wondering around or sitting at Starbucks getting more coffees later in the day.
elliptical warm up for 10 minutes
low bar squats 2x10 @ 45, 1x8 @ 95, 3x6 @ 135 (no belt on any squats)
sumo deadlift 1x6 @ 135, 1x3 @ 185, 1x1 @ 205 and 3x1 @ 225 (belt on any above 200)
PR as had previously done just 195 on sumo
db shoulder press 3x8 @ 20
20 minutes elliptical for fun
Then since I made this decision last no sleep day, I followed through and had breakfast at McDonald's, which is right near the gym. Haven't eaten there in years and the thing I like from breakfast isn't served all day. mmm Mcgriddle. Went with egg whites and sausage but think next time years from now if it's still available, might just do the egg whites and no sausage. The guy seemed to struggle enough with the no cheese and change in egg so just went with the sausage. Plus, not like the calories from one sandwich is that much of an issue. Think I'm going to wander around the mall and some stores, then spend time at Starbucks. It's going to be a long day.0 -
Ohhhhh McDonald's breakfast, I haven't had that in years either! Can't say I haven't eaten there in years though, months yes, years no
That stinks that you aren't able to sleep @DawnEmbers, I hope you can resolve it soon, that is the worst feeling, being tired all the time.
SL's A
Squat: 70lbs 5x5
BP: 70lbs 5x5
Row: 45lbs 5x5
I struggled with my squat today, I was feeling very achy in all my joints yesterday and I think the after effects must have still been hanging around this afternoon. I am pleased with how my bench press is progressing! 0 -
every couple of years the only thing i want is a mcdonalds' cheeseburger happy meal with extra pickles . . . and a second cheeseburger thrown in. i don't think i've ever regretted going with it when i wanted it. the body wants what it wants.
deadlift day on 3's week: 100, 115, 130. i did 120 for the middle set because short bar and too lazy to math. it worked out okay though i wasn't really super happy with the 130 set. made my three all strung together, took a short walk around the barbell and then did three more. so i'm gonna count that as six for the final set.
accessory lifts were pendlay rows and more squats. the rows went way better than i expected, since i haven't rowed for weeks. i paid super-fanatical attention to the shoulderblade again and found 70lbs was easy enough that i felt really good about form. squats were 55lb again and i was less happy, but at least 55lb felt light so there's that.0 -
Week 2 day 2 and I finally increased to a whopping 55lbs on squats! It felt good and I completed the sets fairly easy but will stay at that weight until the next week to continue with really focusing on my form and feeling more confident in it. Working up some confidence to post a video sometime soon.
BP - 60lbs 5x5
BR - 60lbs 5x5 - I'm starting to love these! I added in 2x5 underhand grip at the end for fun.
Accessory moves-
Barbell curls
Static lunges
Shoulder press
@DawnEmbers - hope you can figure out the cause of insomnia soon! That's one of the worst feelings to go all day on no sleep1 -
@klala042 fab job on the squats!
It's my first time posting in here, so please forgive any errors. I just finished week 3, day 2 and did okay. I switched to high bar squats today so I had to deload my squats, but they were actually much easier (range of motion wise). After watching Alan Thrall's videos and learning the low bar squat and deadlict were the same I decided to switch it up. Also, I'm trying to move up 5lbs every other workout on the OHP, Bench and Row.
Anyway, here's what I did:
Week 3, Day 2 - Workout B
SQ: 65lbs 5x5
OHP: 50lbs 5x5
DL: 95lbs 1x5
Cardio: 2 miles since I'm training for a 10k next month
Looking forward to working out with you all!
3 -
Quick post today, busy bee. Sounds like everyone's doing well, except @DawnEmbers - I hate not sleeping, it's brutal. I hope you get through it soon (my last bout was a 2 week long spotty sleep patter, it was awful).
Yesterday, ran 2 miles on the treadmill, walked 1.
Today:
10 minute body movement workout out (warmup)
Squat: 2x5x45, 1x3x75, 5x5x120 --- the 120 is hard, but not so hard I need to back off. I might be here a while.
Bench: 2x5x45, 5x5x80
Row: 5x5x80
Going well! My daughter got up this morning and ran from zombies on the treadmill. The company was nice 0 -
@Deena_Bean that is so cute about your little gym buddy!
I spent a week away from the gym while I closed on a house, went to Virginia to attend my bridal shower and my step-sister's wedding, and was just generally overwhelmed and exhausted. Not a good excuse but I finally got back to it last night.
I repeated my last workout but actually did better (didn't fail on bench!)
Squat: 5x5 @ 90 lbs
Bench: 5x5 @ 60 lbs
Row: 5x5 @ 75 lbs
@canadianlbs I believe I have you to thank for the improvement on my bench press. I think you posted on another thread that you use the cue of pushing the bench down as you push the bar up. This helped me immensely so thank you!
I also ran 2 miles outside at lunch. I have a 10k on May 30th that I'd like to do at a 9:30 pace but have a long way to go!
Glad to be back!0 -
@canadianlbs I believe I have you to thank for the improvement on my bench press. I think you posted on another thread that you use the cue of pushing the bench down as you push the bar up. This helped me immensely so thank you!
i don't think it was me, but if your bench has come together for you then i'll glow for you anyway. i know how difficult bench can be when the little lightbulbs aren't on.
i have a rest day. mmmmmmm REST.0 -
@canadianlbs oops! You're right, it was Sumiblue. I think I just assumed it was you since you are generally so responsive when people ask for help! Thanks for the glow anyway
1 -
canadianlbs wrote: »@canadianlbs I believe I have you to thank for the improvement on my bench press. I think you posted on another thread that you use the cue of pushing the bench down as you push the bar up. This helped me immensely so thank you!
i don't think it was me, but if your bench has come together for you then i'll glow for you anyway. i know how difficult bench can be when the little lightbulbs aren't on.
i have a rest day. mmmmmmm REST.
It was Sumiblue as I used it too and it helped so much! 2 -
Yay sleep. Even with all of the caffeine I had yesterday, I managed to get around 12 hours of sleep as I stayed in bed late since it's another day off from work.
I actually never eat McDonald's. Growing up, the closest one was an hour away. Plus, in general, I don't care for fast food burgers. I prefer spicy chicken sandwich and/or nuggets from Wendy's (which I think the chicken nuggets are better there than McD's).
Yesterday was kind of odd food wise and rather random but also carb based, oddly enough. I had the McDonald's and ended up having a coffee cake along with soy latte when I did get to Starbucks in the afternoon. I also ate a fair amount of fruit. Banana at Starbucks but also later on an apple, thick circle slice of pineapple and a fruit cup from Safeway (berries and mango chunks). I may be okay with blueberries now, which I didn't care for them before. Since I didn't want to sit around exhausted all day, I instead walked. I spent a few hours in a mall but only purchased a cold brew coffee. I tortured myself by going in the delicious looking candy shop that had so many gummies, creative chocolate bars, marshmallows and neat/beautiful truffles. Then I went in William & Sonoma, so cooking stuff I want but can't afford and don't have room for at all in apartment with all the roommates. I also walked around Fred Meyer, then later after a short nap that was less than 2 hours,Target, Walmart and Safeway. Got some powerade, drank a small one that did have calories (more liquid calories than usual during this day) and ended up getting over 20,000 steps for the day. Unusual for a day that didn't involve work or a long run. So, I walked a lot. Didn't track all and eh, it was a rough day and just not concerned at the total. It'll be fine. I'm looking forward to doing light tracking in LA as I do feel the tracking food, worrying about macros, it can be a little tiring all of the time, whether dealing with insomnia or not. Even on bulk, will have to keep track but it's good to take little breaks sometimes.
Rambling aside. Today I just did a short run and some walking outside at the park. Legs were a little tired but not bad otherwise. It was mid-day and rainy yesterday made for a humid day today with the warmth. Cardio will be in the morning very soon when I start the half marathon training. In fact, most workouts (unfortunately) will be shifted to early day, but I think once I pick a program, that will work the best so I can write/decompress/read and sleep. Workouts after work then trying to run early the next morning was a struggle last year and trying to not go that route this time.
Working on youtube video editing and should have the powerlifting meet up soon. At long last. 0 -
Stronglifts this morning, kind of had to drag myself out of bed, but didn't think I'd get time tonight. Cold (almost) winter mornings, and my hubby not having to leave for work so early has made it harder to bounce out of bed. I also need to get to sleep a bit earlier.
SQ: 3x5 at 40kg.
OHP: 4,5,3,4,4 at 25kg. Deloading again. Unfortunately didn't make it past my previous deload. I may need to review form.
DL: 1x5 at 60kg, 72.5kg. 1x4 at 82.5kg.
HT: 5x5 at 50kg.0 -
Managed to get in the weights room before work...still working back up to previous weights but all going well....
SQ 5X5 @ 55kg
OHP 5X5 @ 25kg
DL 1X5@67.5kg
Plus BP 2x5@37.5kg
Plus 2x 60 second planks
Then a two mile walk.
I was told by the uber strong lady that was working in with me today that I had really good depth to my squats. Was nice to hear!0 -
5minty - heh thanks.
Today was off day. I have been reading a new book on lifting, and in the next couple of months going to change to that. Will be 5 days a week. So started now with 5 days. Went in, did 1x10@45pd squat, 3x10@95pds. Really working on form.
Hit the bike, 20 mins 2 min slowish, 1.min quick. Finished with the leg press machine 3 sets of 10 @ 95pds. I like this machine!
I really need to work on food and eating better. Lost 2pds in the last month, so very slow and slightly disappointing.
What's the new book?0 -
Haven't lifted yet this week
.. It is so hard to try and work it in every week. I just want to be able to go to the gym and lift 3 times a week. It just depends on how my 2.5 year old is feeling. I have exactly one month to my birthday and I am going to try this again, one day at a time. Every year on my birthday I try to make it a goal to be in better shape and health by my next birthday and I have yet been able to make that goal. So my goal for the next 30 days is to eat clean and healthy, log everything I eat and get some sort of exercise in EVERY day.
Today is day #1 and I will start lifting again but will deload to the following:
Squats: 5x5 @ 115lbs
Deadlift: 3x5 @ 115lbs
OHP: 5x5 @ 50lbs
Thigh Abductor: 3x15 @ 145lbs
Happy Friday Everyone!!
0 -
@DawnEmbers tracking all the time is definitely exhausting, and I think giving yourself a break every now and then is perfectly acceptable! I hope you can start sleeping well again soon!
@Italiana_xx79 It's hard to imagine getting much working out in with a child! My boss was telling us this morning that he can't even get 5 minutes in the shower to himself
Yesterday I ran 1 mile to the gym and did shoulder exercises and ran 1 mile back. Harder workout than I thought it would be!
Today I did SL Workout B. I was a little disappointed because the app had me deload 10% since it had been more than a week since I'd logged a workout. It's fine though. It's just that I hadn't made it very far! I realized, though, that I don't have any time goals with this thing so whatever. Just have to do a better job getting to the gym than I did last week!
Squats: 5x5 @ 80lbs
OHP: 5/5/4/4/5 @ 45lbs THIS ONE MAKES ME HAPPY! It was the best I've done so far with SL! I think the accessory shoulder exercises are helping!
Deadlift: 1x5 @ 115lbs
Then some rotator cuff and tricep exercises to keep strengthening my shoulders and that whole vicinity.
This weekend I think my only real exercise is going to be moving. Gotta finish moving stuff into the new house. It's supposed to be rainy anyway. Happy weekend everyone!
0 -
@pezhed, what app do you use? I have the SL and Jefit. I like the Jefit one because I can add alternate workouts if the machines are in use at the gym or I can add a couple of other exercises to my normal 5x5 but I can not figure out how to set my Jefit to allow me to do more than 3 sets per exercise. I like the SL one better but I can not add alternate exercises to that app unless I pay for it, which I might eventually just do since it's my favorite so far.
I am wondering what everyone else uses? 0 -
OHP: 5/5/4/4/5 @ 45lbs THIS ONE MAKES ME HAPPY! It was the best I've done so far with SL! I think the accessory shoulder exercises are helping!
Deadlift: 1x5 @ 115lbs
Then some rotator cuff and tricep exercises to keep strengthening my shoulders and that whole vicinity.
Fabulous job on the OHP! what accessory shoulder exercises are you doing? I'm having trouble with the OHP too. Keep up the great work and dont get down. Youre improving each time you do the workout.
0 -
Also, I was wondering for those of you who do the OHP, which stance do you prefer? Sitting or standing? I liked standing but I usually use the one that requires you to sit when I do not have a spotter. I can feel my abs better when I am standing but if the gym is full and I am all by myself, I have to use the one that requires you to sit.0
