May you never miss a deadlift and drop it on the floor - daily checkin for may.
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well, wowsers. so much for 'agh ack eek cycle 3 and fives week again already yike so soon so much weight i don't think i can but gee i guess i should at least haul myself in there and wave at the weights'. surprise of the second half of my life: i like hanging out in gyms just for the sake of hanging out there. spent the afternoon there, pretty much. by the time i left i'd done all three of a stronglifts B day, instead of just the 'well, let's at least try deadlift' i had been thinking of. in order from most to least rewarding:
deadlift: 100/115/130. not in the least my best lift, this time around. i think only got 5 on the last set, but that's okay since that counts. i did the middle set with 120 instead of just 115. and a LOT of warmup, and 5-sets of rows in between at 50/60/70/80, just to prove i still can do that 80lb row.
press: 50/55/57. the last set was actually three at 60 and then three or four at 55. again, i'm gonna count it since i was cleaning the bar for my warmups and for the other two sets and that's more work than you first think it will be. prolly record it as 6 final reps too.
squats: i did it \o/ 60/70/80 and i think 7 reps for the last set. really didn't plan to or think that i could, but it's amazing what you do do when someone else is working in with you and you can't faff around doubting yourself. i started with really wide grip, got progressively tighter and 5 pounds heavier with each set all the way up from 45 to 60, and then decided to just dig in and to the 10-pound progressions prescribed. dude i was sharing with started at 95 and was lifting 200+ on the next peg up from mine by the time he was done, so i got some upper-body accessory in just doing my part of the loading/unloading for him.
squat magic bullet this week: LEVATOR SCAPULA MUSCLE. good grief. seems like when that one's too tight, nothing goes right with a bar on your back.
now i eat a watermelon, and tomorrow i rest.0 -
Day 4 - Workout B.
Squat @ 60 lbs for 5x5
OHP @ 45 lbs for 5/5/5/3/5 - this is when I got some bad news from my mom concerning my Uncle so it definitely impacted me.
Deadlift @ 95 lbs for 1x5 - I did it but my heart and mind definitely weren't in it. I am gonna try again at this weight next time.
Didn't do anything extra - ran out of the gym after my deadlift. May be out of the gym for a few days due to family matters.0 -
Samantha - Take care of yourself. Sorry to hear about your uncle.amyrebeccah wrote: »Congrats Dawn! Terrain Portland, by chance? I'm signed up for Terrain Flagstaff in the summer and Phoenix in the fall!
Yep. Terrain Portland, which wasn't held in Portland. It was kind of nice though as all of my other runs required driving up to Portland. This was closer to home in the little "town" area south of big city not that far from where I work. Plus, had great trails. I would hike the area if it's permissible.
My shins are very bruised. Mostly the right up the shin, which I used more often when trying to pull up on the metal bars to reach rope layouts and other things. Left knee has the big knot though, not sure what I hit that on over the very long challenge. Don't think I'll lift until Tuesday. Need to recover.1 -
Dawn, some impressive "war wounds" there by the sounds of things. Glad you enjoyed it!
After a lazy day yesterday, I lifted this morning before work. Destroyed my lifting gloves in the washing machine yesterday so had to lift bare handed, which I am not keen on..
SQ 5X5 @ 65 kgs. Will stick here next time before moving up again I think, although form was good.
OHP 5X5 @30kgs although I needed to push with my knees rather more than I wanted to. Work still required here.
DL 1X5@77.5 kgs which equals my best. My hands are sore now but I am so glad I didn't wimp out and lift less just because I didn't have gloves.
Then 2 miles.on the crosstrainer. A satisfactory start to the day.
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Catching up!
Saturday:
Squats: 2x5x45, 1x3x75, 5x5x120
OHP: 2x5x45, 5x5x75 (bumped these up 5# and it was fine)
Deads: 1x5x135
After lifting I took my twins to Six Flags Great America for their 12th birthday and spent the day walking around, so got plenty of movement - actually hit 10000 steps which basically never happens lol.
Sunday was a rest day, did walk a little, but nothing big.
Today:
Squats: 2x5x45, 1x3x75, 5x5x120
Bench: 2x5x45, 5x5x85
Row: 5x5x85
I'm not in the best place with my nutrition lately, but I'm planning on a better week this week. Countdown to Aruba is on!0 -
Day 5 - Workout A
Squat @ 65 lbs for 5x5
Bench @ 55 lbs for 5/3/5/4/5 - this one will be a challenge for sure. I anticipate staying here for a few more rounds.
Barbell Row @ 55 lbs for 5/5/4/5/5 - almost!!! I thought I was going to get it but something happened during that middle set that had me only get 4. It's all good though. Progress, not perfection.
I also did a few sets using an Iso-bench machine while waiting for the bench to free up. First time doing that.
Tomorrow I have a cardio kickboxing class so I won't be doing a Stronglifts workout. Back to it on Wednesday though!
Ps. Does anyone ever feel off-kilter when they are not in their gym? Due to the family situation, I was in a different weight room today and I felt so foreign. I didn't know anyone or where any of the equipment was.0 -
samanthaluangphixay wrote: »Day 5 - Workout A
Squat @ 65 lbs for 5x5
Bench @ 55 lbs for 5/3/5/4/5 - this one will be a challenge for sure. I anticipate staying here for a few more rounds.
Barbell Row @ 55 lbs for 5/5/4/5/5 - almost!!! I thought I was going to get it but something happened during that middle set that had me only get 4. It's all good though. Progress, not perfection.
I also did a few sets using an Iso-bench machine while waiting for the bench to free up. First time doing that.
Tomorrow I have a cardio kickboxing class so I won't be doing a Stronglifts workout. Back to it on Wednesday though!
Ps. Does anyone ever feel off-kilter when they are not in their gym? Due to the family situation, I was in a different weight room today and I felt so foreign. I didn't know anyone or where any of the equipment was.
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just gonna report that i could have lifted but i put in a full day's work on my traps and rhomboids already with a wall and a lacrosse ball.1
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Cardio for next today.... 4 miles on the crosstrainer before work.
Might swing a kettlebell about later......then planning to lift again tomorrow
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bench press 5/5/5+ done. darn, i didn't want 75lb to be this hard still.
45/45/45/ warmups, 50/65/75 work, 6 on last set. meh.
accessories 3x8 row at 65. didn't want that to be that hard either.
also did 3x10 squats with the bar, then what-the-hell another 3x10 with 50 pounds later on since the form seemed to be there. and, um. also 3x10 deadlifts with the 65lb row bar but that didn't really happen. i will say though that doing deadlift while wearing squat shoes seemed to kick my hamstrings harder and leave my quads much more out of the mix.
only mitigation is i pmuch just woke up and went. minimal coffee, no water/creatine, and def no breakfast or protein shake. so there's all of that . . . oh yeah, and on the scale me and my full water bottle and my squat shoes only weighed 134 and some change. DEFINITELY not a lot of anything much inside me, if that was the case.0 -
SL's A
Squat: 45lbs 2x5, 65 lbs 1x5, 75lbs 4x5, 80lbs 1x5
BP: 45lbs 2x5, 70lbs 3x5
Row: 45lbs 1x5, 65lbs 3x5
Skullcrushers: 25lbs 3x8
Shrugs: 50lbs 2x10
Haven't been in the gym since last Thursday, but I went cycling 2 days, kayaking 1 day and a nice yoga class to round it all off, so I thought I would be ok today with my shoulder as its had a good couple of days rest.
That would be a big no, I was not!! Ughhh, everything was a struggle today because of the freakin' shoulder!!! For the first time ever I thought the bar was going to end up on my face during BP's, at that point I called it a day on the bench :-/ Only thing that went well was my squats, in addition to BP's, the row was hard, skullcrushers, shrugs, not a good day at all :-( But it is still better then not going at all I think.
I finally go tomorrow to the ortho for the results of my MRI, I'm hoping he gives me a nice big cortisone shot to get me through the summer!
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Time for an update, I've been feeling a bit better and getting back into routine. Although it's no fun having to get up in the dark. I'm going to have to wear gloves soon because the bar is getting cold in the mornings.
I've switched to 3x5 on OHP and BP, I think I was supposed to earlier on but I must have missed the app letting me know. I'm going to continue with Stronglifts for now, but I've been really looking at what I'm going to move to next. I think I've settled on Madcow because it's nice and simple like Stronglifts, plus an extra day for dynamic effort stuff.
SQ: 5,4,5 at 45kg. I wasn't happy with the depth on the last rep of the second set, so counted it as a miss. Really trying to nail down form before progressing weight.
OHP: 3x5 at 24kg. Three sets is so nice!
DL: 1x5 at 60kg and 72.5kg. I'm amazed at how easy 60kg feels now, that's almost my bodyweight.
HT: 3x8 at 55kg. Changed up the rep ranges for the burn. Glutes on fire.0 -
Hi, I'm new to post. Hope y'all don't mind if I join the fun.
Today, I ran 30 mins on the treadmill
Later, before my lifts I did 20 mins of piyo
For lifts I did:
Squats 90lbs
Bench 80lbs
Rows 65 lbs 2x10, 3x5
All in all, a good day.1 -
Bit of a hit and miss session for me today but I really feel as though I worked hard, so I'll take that and run with it:
SQ 5/5/4/5/4 @ 67.5kgs I tried for that last rep on each set but it wasn't going to happen. Next time!!
BP 5/4/3 @42.5kg then back to 40 kgs for 2 x 5 - felt scrappy on these. Need to focus more as I really really want to push through and head towards 50kgs by the end of the year.
Row - 5x5 45kgs. I deloaded slightly from last session (47.5kgs) as I want to work on my arms not sticking out so much. I want them to go back rather than out.
So, then did some work from "strong"
Goblet squats - 2x 12 @ 26kgs
Single arm rows - 2x 12 @ 10kgs - really concentrating on getting the elbows back and up rather than flailing out.
step ups - 2 x 12 each side with 10kgs in each hand. Hard on my hips so will be interesting to see if it aches later today.
Press ups - 2 x 12 full press ups. Pleased with these.
plank 60s then 45s
bird dog 4 x 15secs each side. After the first one when I nearly fell flat on my face, I got the hang of these.
Finished off with a mile of intervals on the cross trainer.
I really really felt like I worked. Just need to squeeze out those last reps and concentrate on holding form.
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Workout B today.
Squat @ 70 lbs for 5x5 - it's getting tougher. I'm starting to rest longer between sets.
OHP @ 45 lbs for 5x5 - finally! It was definitely tough but I had to hype myself up mentally to give it a lot of effort instead of doing four and then saying in my head 'oh well...didn't make it.'
DL @ 105 lbs for 1x2 - this one was hard. I went down to 95 lbs afterwards and did 2 sets of 3 so I think I should go back and work on 95 lbs again.
Did a few sets on the leg press, assisted dips/chins, and the calf raise machine.
Had a cardio kickboxing class last night so I'm wiped. No Stronglifts tomorrow but I will probably do a little cardio and calisthenics. Need to work on my push ups.
Happy Hump Day!0 -
Ok, so yesterday - 7 mile bike ride. Today lifting.
Squats: 2x5x45, 1x3x75, 5x5x120
OHP: 2x5x45, 5x5x75
Dead: 1x5x140
Seriously grumpy lifter this morning, I had a whole lot of hatred to the squats. I think being in Aruba next week, away from lifting for a week, may be what I need to recharge on it. I won't allow myself to quit lifting unless I am injured, but it would be nice if I could find a way to like squats at least. I don't have to love them...but liking would be good. Of course, I do respect them because they do some nifty things to my body....but still....1 -
i got galvanized by a t-nation article on lower trap activation and scapular stabilizing, so i went into the gym and did a whole bunch of let-me-just-stand-here-and-glare-into-space-while-i-move-one-body-part-through-one-half-of-an-inch in various forms.
then, since controlling that left shoulderblade is more or less what is wrong with my whole bench pressing life, i lay down on the bench and did a very slow series of 5x5 with the bar, totally for the purpose of 'watching' that left lower trap for its role in it all.
took the squat shoes on the possible principle that all of it might transfer over to me and the bar in my squats, but didn't actually use them as i didn't trust it that far. the rest of my day is going to be the lacrosse ball and pecs.0 -
I have a lot to do as I'm moving to LA in a couple of weeks. Still got some lifting and stuff going on though. Today had a quick lifting session. Went to see about possible cancel of membership. It's one of the gyms with a contract, so have to get that all figured out. There is a location somewhere there but the city is bigger and it wouldn't be close to the studio apartment and no idea where we're going to move once my sister and I find a place to live closer to where I will be working. The gym says it has to be 25 miles away or further to cancel, so we'll see what he has to say on it when the gym owner is back next week. Not on program yet and throat is sore so wasn't quite up for gym but lifted anyways.
squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135 and 3x5 @ 155 - very slow, no belt
good morning 3x10 @ 95
front squats 2x5 @ 95 - hands didn't like these and hurt, right one in particular
cable kick back, single leg - 3x8 @ 40
elliptical for 25 minutes while watching food network
I was going to run tomorrow but am taking over a morning shift as a favor for a coworker, so I'll work then go up to Portland for an errand and donuts. Maybe run on Friday and do upper body lifting tomorrow night instead.0 -
Winter is properly on its way. My home gym is outside in the shed, this morning I had my beanie and gloves on. I'm also working out in my slipper boots, because they are the only shoes that have a flat hard sole. Looking to get some Vans or Cons soon.
SQ: 3x5 at 45kg
BP: 3x5 at 32.5kg
BR: 5,4,5,4,4 at 38kg. Think I'll be switching to a 3x5 scheme for this one too, second time I've got stuck here at 38kg.0 -
kimiuzzell wrote: »Bit of a hit and miss session for me today but I really feel as though I worked hard, so I'll take that and run with it:
SQ 5/5/4/5/4 @ 67.5kgs I tried for that last rep on each set but it wasn't going to happen. Next time!!
BP 5/4/3 @42.5kg then back to 40 kgs for 2 x 5 - felt scrappy on these. Need to focus more as I really really want to push through and head towards 50kgs by the end of the year.
Row - 5x5 45kgs. I deloaded slightly from last session (47.5kgs) as I want to work on my arms not sticking out so much. I want them to go back rather than out.
So, then did some work from "strong"
Goblet squats - 2x 12 @ 26kgs
Single arm rows - 2x 12 @ 10kgs - really concentrating on getting the elbows back and up rather than flailing out.
step ups - 2 x 12 each side with 10kgs in each hand. Hard on my hips so will be interesting to see if it aches later today.
Press ups - 2 x 12 full press ups. Pleased with these.
plank 60s then 45s
bird dog 4 x 15secs each side. After the first one when I nearly fell flat on my face, I got the hang of these.
Finished off with a mile of intervals on the cross trainer.
I really really felt like I worked. Just need to squeeze out those last reps and concentrate on holding form.
How do you like the Strong program?0 -
lwhayes820 wrote: »kimiuzzell wrote: »Bit of a hit and miss session for me today but I really feel as though I worked hard, so I'll take that and run with it:
SQ 5/5/4/5/4 @ 67.5kgs I tried for that last rep on each set but it wasn't going to happen. Next time!!
BP 5/4/3 @42.5kg then back to 40 kgs for 2 x 5 - felt scrappy on these. Need to focus more as I really really want to push through and head towards 50kgs by the end of the year.
Row - 5x5 45kgs. I deloaded slightly from last session (47.5kgs) as I want to work on my arms not sticking out so much. I want them to go back rather than out.
So, then did some work from "strong"
Goblet squats - 2x 12 @ 26kgs
Single arm rows - 2x 12 @ 10kgs - really concentrating on getting the elbows back and up rather than flailing out.
step ups - 2 x 12 each side with 10kgs in each hand. Hard on my hips so will be interesting to see if it aches later today.
Press ups - 2 x 12 full press ups. Pleased with these.
plank 60s then 45s
bird dog 4 x 15secs each side. After the first one when I nearly fell flat on my face, I got the hang of these.
Finished off with a mile of intervals on the cross trainer.
I really really felt like I worked. Just need to squeeze out those last reps and concentrate on holding form.
How do you like the Strong program?
I've only done the first 2 sessions. So early days yet. I've previously done Nrol4w so knew the format behind it. I just need something structured that I can do when the squat rack is taken up, because I was finding that I was getting frustrated if I couldn't do my planned SL.
I figure that even if I end up doubling up and doing SL and Strong, as long as I am sensible, it shouldn't overload my body. This is what I did with SL and Nrol4w originally and it was fine.
So, so far, so good. I'm liking the core and balance work more this time and can really feel myself working. Too early to get results but I'm optimistic!!0 -
My gym had a lot of equipment under maintenance today so I couldn't bench. I switched to workout B instead.
What a disaster.
Squat at 75 lbs - 5/5/5/5/4 - it is definitely getting harder and I need to rest properly.
OHP at 50 lbs - 1/3/4/0/0 - the last two sets I de-loaded down to 45 lbs and did those.
Deadlift at 105 lbs - goose egg. I did 95 lbs at 1x3 so I'm definitely struggling. I need to go down further so I changed the weight. I am gonna try 65 lbs next week. Watch the form videos over and over again and get some help.
Saturday is a rest day. Back to it on Sunday!0 -
@samanthaluangphixay This video by Strength Camp helped me understand deadlift form better than anything I've previously seen.
https://www.youtube.com/watch?v=tFnwEsqJABU 2 -
@SuperMelinator thanks so much!!!0
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t day. idk where my numbers and his numbers for ohp got themselves out of sync, but his were a little bit up from where my spreadsheet says. i think he rounded my training weight up to 70lbs whereas my sheet has it at the literal value of 67.5. anyway, on my sheet the weights were 44, 51, 57.5, but on his board they were 45/52.5/60. given the 2.5 pound extra, i don't feel too bad about missing my 5 on the last set. anyway i went back 30 seconds later and did another 3 just for so-there purposes, so i feel like i covered that base and i'm good for 3's week.
i was also watching the lower trap on my left super-carefully, so didn't have very demanding expectations given the subtle way that this shifted my form. he did say he was going to invent a new leaderboard just for me. 'closest ohp bar path to nose' because i'm not just close but super-consistently close. still, somehow on the final rep of the last set, i just lost the 'shelf' and could not get it back, so that was the cause of the final-rep fail.
deadlifts were 100/115/130. i got 6 of those and then another 3 after i took a short rest. following that i did 3x5 rows at . . . i guess it was 75, which wasn't bad at all considering. again, hyper-attention on setting my left shoulderblade without letting the rhomboid/lat/serratus take over from the lower trap, so i'm happy with all of this session really.
mr squats was on 'vacation' - he said - so instead of the usual lifts he just did 500 reps whamming a huge tire with a huge hammer. super-impressive consistency in his force and timing - he took 18 minutes to do it and it was like working in the same room with a giant steam train.0 -
I lifted today. The gym was nice and quiet.
SQ 5/4/5/5/4 @ 67.5kgs. Guess I will be staying with this weight for a while! Had to keep watching my knees too ad they wanted to cave inwards.
OHP 5/5/5/5/4 @30 kgs. Still using my knees to push although not as much as last time. Damn that last rep, though!!
DL 3+2 @ 80kgs. A new best for me. Had to pause part way through the set as I have stupidly bruised my little finger when I tried (and failed) to catch some plates I was dropping when I emptied the dishwasher!! You don't realise how much wise your little forger until you try and Deadlift!!!!
Also did 5 front squats with the bar just for form, plus 5x5 goblet squats @28kg dumbell. Also single Arm rows @12 kgs, trying to get my elbows back as when I use the bar I am sure they stick out too much.
Core work on the swissball and some assisted pullups before 2 miles on the crosstrainer
Then rewarded myself with a new skirt for summer. Just need the tan to go with it!!
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SQ: 3x5 at 45kg. Got there, but a bit shaky so I think I'll deload and work on form some more.
OHP: 3,5,4 at 24.5kg. I don't even know what happened in the first set, was just really hard. Might have been able to squeeze out a fifth in the third set, but having already missed I didn't have the mental strength.
DL: 1x5 at 60kg and 72.5kg. I love how easy 60kg feels these days. I also think I've figured out / developed enough strength to actually engage my lats properly, yay!
HT: 3x8 at 55kg, with 5 second hold on last reps. Will build to 10 second hold before moving up weights.
@kimiuzzell I hope your finger heals up quick so you can keep crushing that deadlift!1 -
Workout A today!
Much better than the previous day's workout.
Squat @ 75lbs for 5x5 with two warm up sets at 45 lbs and one warm up at 55 lbs.
Bench @ 55 lbs for 5x5 with one warm up set at 45 lbs.
Barbell row @ 55 lbs for 5x5 with one warm up set at 45 lbs.
Contemplating doing warm ups with lower weight fixed barbells for some of the exercises because I'm still at a low weight for the lifts.
Finished up with some sets of calf raises, and assisted chin ups/dips.
All in all, a good Sunday workout. Enjoy your day!
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Rest day for me today. As lazy as lazy can be.
Gym in the morning, though!1 -
turned out to be accessory day. i went in to test my mobility more than anything else and then play it by ear depending on whether or not i could get my form slotted in and how well my muscles ended up able to move. so what i ended up doing was 3x15 at 50% training max for deadlifts and squats, plus 4x5 serious rows at 75 with manic lower-trap attention . . . and not a whole lot of anything else. some short ohp sets at 30 and 45 lb, lots of broomstick dislocations and scapular fixing from the pulldown bar . . . and some one-sided y's.
worked fine for me. 75lb deadlifts and 50lb squats seem like nothing, of course. and kind of in theory they are. but 15 individual reps in a row, with only enough pause to make sure i was taking in a new breath and doing the whole setup again from the top . . . that is a workout as well. i actually liked the way it lets you get into such a machine-like groove that i was actually noticing the tiny deviations and breakdowns in form when they began to show up by rep 10. with single-digit sets i tend to miss stuff like that.
ate two apples before even leaving the grocery store. came home and ate half a cantaloupe, now killing off mostly-rice leftovers from last night's stir fry. sucking down water and planning a protein shake soon, but i expect to be sore tomorrow.0
