May you never miss a deadlift and drop it on the floor - daily checkin for may.
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@Italiana_xx79 I just use the SL app. I am really only working this program using the olympic barbell, and I just don't track the other things there. It would be nice to track it all one place but I love hitting those circles and having it count my rest for me! Also I stand for the OHP and use the olympic barbell. I was reading all about form on the SL website this morning and he mentions that you are not likely to drop the bar on your head since when you fail you just lower it back to your shoulders. But I'm lifting the empty bar at this point so I can't really say anything
I HAVE failed a lot though and have been in no danger of dropping the bar. I find bench press way scarier without a spotter.
@amyj000 Thanks for the cheers! I am doing these internal and external rotations for my rotator cuff: http://www.dummies.com/how-to/content/how-to-protect-your-shoulders-with-internal-and-ex.html
I also do TRX rows, high and low, and these Y-W things (Y=arms out and up, W=arms down and back pushing shoulders together) while leaning back in the TRX handles. I broke my collarbone in September in a bike accident and have a bunch of shoulder-specific exercises my trainer gave me for rehab, so they are really coming in handy now that the goal is more than "I don't want to be lopsided!".0 -
i always stayed on my feet for presses. guess im thinking that if i lose it somehow during a rep, being on my feet makes me mobile enough to get away from the bar.0
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SL's A
Squat: 75lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 125lbs 1x5
Accessories:
BB Curl: 35lbs 2x8
Calf Raises: 45lbs 3x15
I finally went to the ortho for the very bad pain I have in my shoulder/bicep, turns out I apparently have a tear in my bicep/tendon? where it attaches the rotator cuff, no wonder it hurt so bad doing OHP's! So deloaded right down to the empty bar for OHP while waiting for the MRI, just one more injured area that I have to be aware of :-/ sighhhhhhhhh!!!
@Italiana_xx79 I use the SL's app, I broke down and paid the $9.99 for the premium!
I like being able to tap on the circles as I go and having the history on there and to somewhat customize my workouts :-) oh and I also stand for OHP's if I can keep doing them!1 -
@5minty - I am so sorry to hear about your shoulder! I hope it heals fast and you don't injure it further. I may have to break down and get the premium!
@pezhed - I am going to try and stand again tonight for my OHP. I find it easier using my whole body to help once it gets harder when I am standing vs when I and sitting. I also find the bench press extremely scary without a spotter. I tried once but I almost dropped it on myself so I won't ever do that again, lol! I have seen people use the smith machine at the gym to help but I don't have the strength to drag over a bench to put underneath of it.0 -
@Italiana_xx79 - I have never tried sitting for OHP. I tend to do it in the squat rack and could drop in worse case scenario but usually I can tell if I'm not going to be able to push it up so just give up and rack it. I've failed out bench a number of times now and always do it without a spotter. Pretty much, I just set the bar on my chest and do the roll of shame, which I think we have video posted somewhere of that move or you can search it on youtube. It can help to practice with light weight or you can bench in the cage/squat rack. My current gym doesn't have a regular bench, so I have to bench in the rack there, which I don't like much. The safeties do help since I lift when no one is even in the gym but still. Though if it's something you just really don't like and you have a spotter, that's fine too of course.0
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@Italiana_xx79 I do OHP standing. I never have a spotter because I workout at home. I'm not worried about it, because with OHP if I am going to fail I can't lift the bar (my sticking point is about half way up), so there is never any worry of it dropping on me. I just re-rack it at that point. Worst case I could just drop it in front of me.0
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8 mile bike ride this morning, lifting tomorrow. Gorgeous outside tonight, just blissful!!0
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time got away from me, drove to trainer and was 15 mins late even so. bench was 60, 65, 77, and squats were experimental. still feeling really idk, tight or something although there seems to be a real ton of muscle going on in my legs. cut the squats off at 60lbs and moved on with my day.
5-3-1 week starts tomorrow with 60lb as the highest press weight, and prolly more squats. idk how the lifting is going per se, but i do seem to be just ravenous atm.0 -
Last night's lifts:
De-loaded weights
Squats: 5x5 @ 115lbs
OHP: 5x5 @ 55lbs (standing with no issues
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Deadlift: 3x10 @ 125
Thigh Abductor: 3x15 @ 145lbs
I had no problem with my weights last night. My victory moment was being able to pick the 125lbs off of the floor, bicep curl it up and re-rack it to take the weights off! The entire time I was doing my deadlifts, I was worried about how I would be able to take the weights off of the bar. I usually do 165lbs but I was by myself and it's hard to slide the 45's off of the bar when it is sitting on the floor. My husband usually just lifts and re-racks it so we can slide them off, but I was by myself last night and I can't lift 165lbs up to my chest, lol! Anyways, it was a small victory but I am proud of myself! 0 -
Today, it was so nice out that I decided to see how long it would take me to walk to one of the grocery stores in the area. There are two at that distance and the gym is next to one of the, so was a good little test. Took me around 45 minutes in the heat. Technically over 45 but I stopped at a store along the way to get a little bottle of water. Then walked around grocery store, got another little bottle of water, headed back and stopped at little coffee place for an iced coffee. Nice little walk. Going to gym after work as I have a shorter, 6 hour shift tonight.
Also, I finally posted the meet video up on youtube. It's on the channel and I called it Dawn of Power, just for fun. :-) Will have to post links in a few places soon. Going to let family see it but have to warn them about youtube cause no comments really yet but some day, them internet comments will appear. Happy to have people see it though at long last.
Now to leave early for work as I got asked to do an errand before going in. Maybe I'll also get a coffee. mmm coffee0 -
Got my lifts and mini warmup in.
Squats: 2x5x45, 1x3x75, 5x5x120
OHP: 2x5x45, 5x5x70
Dead: 1x5x135
It was ok...felt heavy at first but I adjusted quickly. Cubs game tomorrow...planning to get up and ride my bike in the morning if all goes well0 -
DawnEmbers wrote: »Also, I finally posted the meet video up on youtube. It's on the channel and I called it Dawn of Power, just for fun. :-) e
found it \o/ it was actually "dawn of strength", but i used my fu to track it down
nice. it seemed like you just got stronger each time with the squat and deadlift.
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Friday's Workout
Week 3, Day 9
Squats 5x5 @ 85lbs - feeling good on this lift. It's getting harder, but still going okay.
Bench5x5 @ 65lbs - finally feeling better about this lift. Not my fave, but it's getting better0 -
Continuation
b]Row[/b] 5x5 @ 85lbs
This is a tough lift for me. Form is holding, but it's tough at this weight. Will probably hold here.
Happy Mother's Day!
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colour me happy. first day of week 3 went better than i'd expected. 3 reps on both final sets.
deadlift 115/125/135
squat 65/75/80 (got this wrong, 'should' have been 85 but i think this was actually the right weight.
accessory lifts were
dimel deadlifts 2x12@115
kb front squats 3x8@35. don't sound like much weight but i was totally concentrated on keeping the weight right over mid-foot and doing the entire rom with everything a pair of bike shorts would cover.
rows 3x5@85. the rows were the heaviest weight i've ever done but i felt good about my form, so personal record!0 -
canadianlbs wrote: »found it \o/ it was actually "dawn of strength", but i used my fu to track it down nice. it seemed like you just got stronger each time with the squat and deadlift.
Oops. Thanks. Can't remember my own titles. I was thinking powerlifting in the moment, lol.
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Was supposed to be a rest or cardio day today but when I got to the gym, the squat rack was free so I nabbed the opportunity!
SQ 5X5 @57.5kgs I shall stick with this weight this week I think and move up at the weekend.
OHP 5X5 @25kgs - am also working on negatives to try and help improve this.
DL 1X5 @70kgs
Then did a 2 mile walk to work in the sunshine.0 -
@candianlbs, congratulations on the person record! 0
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Nothing today - yesterday I went for a quick bike ride then went downtown to watch the Cubs win. That meant a lot of walking. My average steps a day are around 5500-6000...almost hit 10000 without trying yesterday. I went over on my calories/carbs, but I'm pretty sure my exercise offset the difference fairly well. Lifts tomorrow 0
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Eep sorry just catching up.What's the new book?
Thinner, Leaner, Stronger - Michael Matthews is the book.
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Quick check-in today because I'm actually motivated at work!
SL 5x5 Workout A today
Squats: 5x5@85lbs..I thought the deload would make squats easier but lordy they are challenging. I find myself stopping at the top of each rep for one or two really deep breaths.
Bench: 5x5@50lbs. I was sad about the deload on this because I just got to 60, but it will be back to 60 next Wednesday, so, okay fine.
Rows: 5x5@65lbs
SL is a great way to start the work week!1 -
Hi everyone. I am new to SL, today was my 6th workout. I like it so far. I am tempted to add some more exercises but I decided I would stick to the basic program for at least 6-8 weeks and then maybe add something extra.
Today:
SQ 5x5 55lbs (using smith machine, ugh, I hated it. But the only squat rack at my gym was occupied and I didn't want to wait or skip it)
OHP 5x5 40lbs
DL 1x5 95lbs
Squats are hard for me because of the lower back surgery that I had a few years ago - really hard to keep the right form, that's why the weight progress on this exercise will be very slow. It's okay tho. Form is a lot more important 2 -
Hi @inka912 glad you are here!
Form is a biggie for all these moves, so it's good that you are holding until you have it right!
SL's A today
Cycled for 13.5 miles this morning so skipped the squats!
BP: 45lbs 2x5/70lbs 5x5
err, skipped the Row too :-/
I did do skullcrushers & shrugs though!1 -
Squats are hard for me because of the lower back surgery that I had a few years ago - really hard to keep the right form, that's why the weight progress on this exercise will be very slow. It's okay tho. Form is a lot more important
totally yup. i expect if you've already paid the 'dues' of back surgery, the last thing you feel like doing is throwing it away with a form slip.
if you got any physio-kinesaesthetic aftercare following your surgery maybe check in with whoever that is for specific assistance/rehab that could be helpful to you. and if you don't mind a suggestion: if the rack is not free, skip the smith machine and see what you can do with goblet squats or anything else with a free weight. smith machines are absolutely no use for anything except maybe giving yourself the perfect bar height to do chinup and pullup work from without having to drag stepladders around or jump like a cricket to try and reach the regular people's handles.
as a short little person who intends to live the rest of her life without jumping, i'll admit that they are pretty terrific for that 0 -
woke up feeling gratified because my dawn's-early-light weight was back to 134 after quite a few weeks. but then i did a serious water-drinking project to find the point where i actually love how it feels to share my skin with my own muscles . . . and it seems like my really seriously-hydrated self weighs 140 pounds after all. on the other hand, with six extra pounds of fluid in me i feel FANTASTIC.
so anyway. week 3 ohp went okay at 45/55/60 and i got 3 reps for the final set.
for accessories i did the usual suspects: shoulder rotation, pulldowns, front/back/sumo squats with light weight and/or kettlebells.
i threw in some stiff-legged deadlifts with in between the kettlebell goblet squats, just because reasons. i.e. too lazy/cowardly to stretch my hamstrings after yesterday's deadlifts, but i figured the sdl's could just do it for me.0 -
Trying hard to get back in to the lifting groove after long stretches of night shifts and an evening schedule change threw me way off. I have decided to let myself go to two workouts a week for now instead of three. It is so hard to coordinate lifting with derby and climbing without doubling up too much, especially now that we have house guests every Tuesday evening, which used to be my lifting day. What was happening was that I wouldn't be able to fit in a workout, know that I couldn't fit in 3 that week now, and call the whole week a loss and throw everything out the window. Hopefully, with only 2 sessions a week, I can give myself a bit of a scheduling break until I get back in the habit and have a few successful weeks.
Managed to get in a rushed workout between my derby league meeting and leaving for my night shift. Thank goodness I am on a major deload due to my break, so I didn't have to take long rests.
Squat - 3x5 at 95 lbs
Pull ups - 4,4,3
Bench - 3x5 at 65 lbs
Row - 3x5 at 65 lbs
Shrugs - 3x8 at 65 lbs
Skullcrushers - 3x8 at 25 lbs
Dumbbell curls - 3x8 at 15 lbs
Good morning - 3x10 at 65 lbs
Hanging leg raises - 3x10
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Last nights lifts:
Squats: 5x5 @ 125lbs
BP: 5x5 @ 70lbs
Row: 5x5 @ 80lbs
I plan on trying to get in some home exercises today. Maybe body weighted squats and abs.0 -
I don't even know how, but I managed to drag myself out of bed and lift. It was hard and sloppy, but I'm glad I got it done. Last night was a banquet with open bar and wine with each of 4 courses. So you can imagine...lots of wayyyyyy off my plan food and wine. I knew it was coming, and I paid $80 for my husband and I to go, so I planned to enjoy myself. And I did, but man am I paying today. I don't feel hung over at all, just really tired. I didn't sleep well, unfortunately. Anyways, got up and lifted, no warmup though.
Squats: 2x5x45, 1x3x75, 5x5x120
Bench: 2x5x45, 5x5x80
Row: 5x5x80
Happy I got it in, but I really just want to find a corner and sleep.1 -
Ok, I've gotten back into it after another week off just because I was lazy.
Yesterday's workout:
Squat 5x5 @ 110 lb and at 3:00 mins between. Going to try 110 lb at 90 s next workout before increasing.
OHP 5x5 @ 52.5 lb
DL 1x5 @150 lb. Need to watch my form. Also almost dropped the bar one of those times so it reminded me of this thread lol.
Yikes I missed a lot from this thread whilst being lazy! @5minty I hope your shoulder get better really fast! That's a bummer that it tore
@Italiana_xx79 I also like standing for OHP. Once I get the weight up higher, I expect it to provide more of an ab workout.
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