didjulyke your workout today? - checkin thread
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Stronglifts Rest Day
Kettlebell Swing
Week 3, day 2 of the 5 week program to increase from 7 to 10 reps.
Goblet squats-3X5X 35
Russian kettle bell swing-19 X 10 X 35
Walk 1,000 Miles Challenge
7 miles1 -
Week 14/Workout A/Total Wks 14
Squats - 5x5 @ 185lbs
Bench Press 5x5 @ 97.5lbs. Fractional plates come in handy for this lift!
Barbell Row - 5x5 & 115lbs.
Afternoon workouts are agreeing with me, so far! Lifts going well. After 16 weeks, I'll be ready to change things up.
Tomorrow is a Kettlebell day!2 -
Went to the gym before work fancying a spin class (yes, I know, I know!) and saw that the squat rack was free. Not being able to pass up an opportunity and being early for spin, I reserved my bike and dashed over to the rack....only to see that THE GYM HAVE INSTALLED A SECOND SQUAT RACK!!! It was like Christmas to me haha!!! Two lovely racks with lovely weights side by side. I was able to squat, and someone else was able to squat too. Simple things make me so happy!
Anyway, didn't have overly long so just did 5/5/5/5/4 @ 72.5kgs. I think I was too excited at the second squat rack to squeeze out that last rep! Then I left the beauty behind, and went off to spin.
Happy Friday everyone!1 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1 X5X 45/50/55/60, 5X5X 55
DL- 1X5X 145
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 30
Walk 1,000 Miles Challenge
3 miles
I was on the road from 5 AM until 2 PM when I finally returned home. I just finished my workout. Not a lot of time for walking.0 -
Stronglifts Week 2, Workout B
My squats need work. I tend to push up more on my left leg and my left quad doesn't seem to like that. I just need to slow it down a bit.
Squats - 5X5 @ 51lbs
OHP - 5X5 @ 37lbs
DL- 1X5 @ 80
Additional:
Hammer Curls - 2x8 @ 10lbs
Tricep Kickbacks - 2x8 @ 10lbs
Lat Pull Downs - 2x8 @ 40lbs
Cardio:
I added 30 minutes of HIIT on the treadmill. I won't be able to workout tomorrow, so I got them both in today
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Week 2, Workout b
Squats 2x5 45, 5x5 @ 70
OHP 4x5 @ 45, 4 @ 45
Deadlift 1x4 @ 100
So I had one fail on OHP, but that's an improvement over 2 fails last time. I'm struggling with deadlift, I only put one plate under and that was too short. So I did my four reps without touching the floor. I technically did 5 but form sucked on first and legs shaking at end. Any pointers on how many plates to stack or what else to try when only 25 lb plates on bar?
And it may sound crazy but I can already feel strength improvement when I ride! Loving this!!0 -
my foam rollers and other machinery didn't arrive, and i'm so disappointed. won't get to have the long weekend alone with them i was so sure of having. and i was counting on the little massager for sure, to 'open' my hips (boy that just sounds so wrong, doesn't it).
still, i went to t-day and finished off my 3's week. bench 65/75/85 and for whatever reason i was getting my bench press right today. i just stayed at the prescribed reps, but the thing is i was really happy with all of them. squat was a minor gong show as i read the wrong line on the whiteboard and thought the middle set was my last one. so my 'threes' for squat were actually 3x75, 5x85, 3x95. when i stood up with that last bar i really felt like 95 was way too heavy for me from the hips up, but the first rep was the shakiest. after that it felt like i settled down, but i kept it to 3 good reps anyway and didn't push to get more.
didn't get around to anything else because i was doing my turkish getups in between sets
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Made it to the gym. Going to be working again tomorrow, have 5 days in a row on the current schedule, so that will be better financially. It's still so hot here and even with fans running, got rather sweaty at the gym just doing lifting. Still a bit off on the schedule for the peak cycle but will get things better organized soon.
Squats - 2x10 @ 45, 1x8 @ 95, 1x3 @ 135 and 4x5 @ 145
Walkout - 215 for 20 seconds
Pause Squats - 2x5 @ 95 with 8 second count
Overhead Press - 3x5 @ 65
Good Morning - 3x10 @ 65
After all the time driving and spending today with sister in her car my back has been a little sore. My legs really felt it after the pause squats in particular. Still went decent. Though just doing this peak cycle for myself. I've made the decision not to do the meet in October. While, it would be really awesome to compete in APA/WPA World, I just can't warrant spending that much. The meet alone is 125, then add plane ticket and other expenses. I'm not comfortable asking for that much as gifts either, even with a birthday coming up. So, I'll just work on PR's and then look forward to possible starting a bulk cycle soon.0 -
Stronglifts Rest Day
Kettlebell Swing
Week three, day three of increasing from 7 to 10 reps using the 35 pound kettle bell. I feel that I have successfully gained enough strength to do the 10 reps.
25X10X35
Walk 1,000 Miles Challenge
3 miles0 -
hoyalawya2003 wrote: »Any pointers on how many plates to stack or what else to try when only 25 lb plates on bar?
And it may sound crazy but I can already feel strength improvement when I ride! Loving this!!
Does your gym have the bigger rubber plates? Those are a godsend! Glad you're feeling stronger!1 -
I'm changing my routine to do SL Saturday, Tuesday, Thursday so I can do my nutritional cleanse on Mondays. I was finding it impossible to cleanse on lifting days and very difficult on recovery days so this way I can cleanse on my second day off and that day doesn't fall on a weekend. So, my first Saturday workout:
Squat: 2x5@45, 5x5@90lbs
OHP: 5x5@60lbs
Deadlift: 1x5@140lbs
I will repeat this OHP weight because while I felt strong, I was kind of throwing the weight up instead of doing clean lifts. I was supposed to deadlift 145 but I could not get it off the ground. I may need to increase by 5s and not 10s on that one. I also have to do the alternate grip now.1 -
July 30
Week 14/Workout B/Total Weeks 14
Squats-
Warmup 5x45/45/95/ 3x135/160
Work Set - 5x5 @ 190lbs This is a PR for me!
OHP-
Warmup 5x45/45
Work Set 5/5/5/5/4 @ 77.5lbs Just couldn't get that last rep! I'll get it next time!
Deadlifts-
Warmup 5x135/185 4x205 (didn't want to do that last rep)
Work Set 1x225 lbs I knew that it would be a stretch, but I wanted to try it!3 -
Iwhayes820 - congratulations on your squat PR! Your weight amounts are impressive!1
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After squats and spinning on Friday, I could have done with a rest day but we needed to switch our gym days this weekend so I did back to back days meaning less in the bar on Saturday.
SQ 5X5 @60kgs. Used as an opportunity to really sink deep.
OHP 5X5 @27.5kgs
DL 2x3 @ 82.5kgs.
Then a kettlebell HIIT session.
Looking forward to my rest day today, that's for sure!!1 -
fanncy0626 wrote: »Iwhayes820 - congratulations on your squat PR! Your weight amounts are impressive!
Yes, amazing weights!
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Week 2, Workout A
Squats 5x5 @ 75
Bench 5x5 @ 55
Row 5x5 @ 60
Squats starting to get tougher. Bench still feels too easy, I figured out how to reset to go up by 5 lbs each time. I'm sure that won't last long. My form on my last row was crap, but just due to hurrying. Going to look for more formal videos on that to make sure I'm doing it right. Mehdi doesn't discuss form on that lift as much as the others.0 -
Stronglifts Workout A
Squat- 1X5X 55/65/75/85, 5X5X 95
BP- 1 X5X 55/65/75/85, 5X5X 80
BR- 5X5X 85
Kettlebell Swing
Russian kettle bell swing-23X 10 X 30
Walk 1,000 Miles Challenge
3 miles1 -
July Goals Update
1. Stronglifts 3-4 times a week and increase weight. Done
2. Kettlebell swing 4-5 times a week. Done
3. Complete the 5 week program of transitioning to 35 pound Kettlebell and then increase reps from 7 to 10. Done
4. Walk 1,000 Miles Challenge 125 + miles. Done
5. Lose 4 pounds. Not sure, I stopped weighing myself and took a break from clean eating.
6. Make healthier food and drink choices. Took a break.
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fanncy0626 wrote: »Stronglifts Workout A
Squat- 1X5X 55/65/75/85, 5X5X 95
BP- 1 X5X 55/65/75/85, 5X5X 80
BR- 5X5X 85
Kettlebell Swing
Russian kettle bell swing-23X 10 X 30
Walk 1,000 Miles Challenge
3 miles
The Kettlebell swings, does that mean you did 230? So 23 swings 10 times?0 -
Good day today. Went up on BP and Row. I tried to increase on my squat but I was almost tipping over. We don't have smaller than 5lb increases at the gym and I forgot my 2 lbs homemade ones at home. Will try again on Wednesday.
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Expatmommy79 wrote: »fanncy0626 wrote: »Stronglifts Workout A
Squat- 1X5X 55/65/75/85, 5X5X 95
BP- 1 X5X 55/65/75/85, 5X5X 80
BR- 5X5X 85
Kettlebell Swing
Russian kettle bell swing-23X 10 X 30
Walk 1,000 Miles Challenge
3 miles
The Kettlebell swings, does that mean you did 230? So 23 swings 10 times?
Yes, that is 23 sets of 10 reps using a 30 lb Kettlebell.0 -
Week 3/Workout A
Squats: 5x5 @ 54lbs
Bench Press: 5x5 @ 49lbs
Pendlay Row: 5x5 @ 49lbs
Additional:
Flyes: 2x8 @ 10lbs
Reverse Flyes: 2x8 @ 10lbs
Planks: 3 @ 40sec
I think I'm going to deload a bit on the squats. My form was awful and I need to focus more on that than the weight. The rows aren't as bad, but I may do the same there. Bench press was hard, but I did it.
I'm increasing the number of sets to 3 for the additional exercises starting Wednesday.1 -
Stronglifts Rest Day
Kettlebell Swing
Week four, day one, increasing reps from 7 to 10 using the 35 pound kettle bell.
GobletSquat- 3X5X 35
Russian kettle bell swing- 19 X 10 X 35
Walk 1,000 Miles Challenge
3 miles0 -
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iwillnotbedepressedaboutoverheadpress. iwillnotbedepressedaboutoverheadpress. iwillnotbe . . . . poop.
this is supposed to be 5/3/1 week but i didn't actually do 5/3/1 anything. the place was mobbed and equipment was hard to come by.
i did try to freeform my 55/65/70 pounds for overhead press, but i didn't make it . . . i can't even clean 70 pounds safely, much less press it once i've got the clean done. i did as much as i could, which was a couple sets of three at 60, probably at least one rep at 65. and then i did a bunch of compensation work instead. rows @70, some light deadlifts for form, pulldowns/scapular retractions, and 5x5 squats at 75. and fwiw, i got in the rack and at least did some static holds for the press with 75 pounds, the whole 'make a shelf' thing and all that.
the squats were noteworthy though. i did them in my flat shoes and as far as i KNOW the form was okay. i just can't tell, although i can note that it seemed like i had a lot more hamstring/glutes in it than usual and i felt pretty strong. technically, my top squat weight this week is supposed to be 100 pounds, but i'll save that up for some other day.
recovery food: creme caramel made with regular milk, not cream, and only a little sugar. hey, it's got protein and carbs.
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I would start an August thread but I can't think of a catchy title... Where are the writers...help0
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lol. missed the new month we need krok for the pun! or anyone else . . .
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I'm a newbie so not stepping up for any thread-starting, pun or otherwise...
Week 2, Workout B
Squat 5x5, 80 lbs
OHP 5x5 45 lbs (yeah!)
DL 1x5 100 lbs
Thanks so much for the rubber plate suggestion on the deadlift. I think it is still a little low (probably should've used 2) but was definitely better.1 -
Wait is there a new thread? In case not:
Today was a good day!
Squats: 2x5@45, 1x5@65, 5x5@95lbs
Bench: 2x5@45, 5x5@65lbs
Barbell Row: 5x5@70lbs
Plank: 3x60seconds1 -
I just started back on actual stronglifts since breaking to run a different program. In all honesty I missed the strength focus of SL. (I did keep a lot of the compounds in but not as frequently as I should have to gain/maintain my strength)
Squats - 1x5 @ 45, 1x5 @ 65, 1x5 @ 95, 5x5 @ 120
OHP - 2x5 @ 45, 5x5 @ 70
Deadlift - 1x5 @ 135, 2x5 @ 165 - I was supposed to do 175 on my last set but I stepped away to grab chalk and forgot to add weight to the bar!!! Haha! Oops!
Today my hips are hurting. When I last ran SL my hips caused some issues, which is why I moved to a more glute strengthening program. I really hope this doesn't flare up again...I love squats...WHY CANT THEY LOVE ME?!
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