augus[t] someone should make a new daily workout thread then
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Thursday: horseback riding (feeling some knee pain)
Friday:
Squat 5x5 @ 85
Bench 5x5 @ 60
Row 5x5 @ 65
Saturday: horseback riding. Serious knee pain. I did some research and decided I need to turn my toes out more during squats.
Sunday:
OHP 5x3, 3x3, 5x5 @ 50 lbs
Squats 5x5 @ 75 lbs (dropped back 10 lbs to try new position)
New position squats felt great, no pain. Then I tried to walk away from the squat rack and had a cramp/shooting pains in shin/below knee area. No deadlifts due to the awful knee pain, which bummed me out.
Still tender today. So I'm resting the next couple of days (maybe some yoga tonight if i feel up for it). I'm hoping it is just that the new position caused different muscles to work that weren't used to it, but idk. If I keep struggling will try to get hubby to video me for a form check.0 -
Stronglifts Rest Day
Kettlebell Swing
Week five, day 1, I am actually skipping this week because it is a deload week and I only do this if I need to. So I am starting back at my modified version of week one to fit into my workout plans. I will now be transitioning from using the 30 pound kettle bell during strong lift workout days to the 35 pound kettle bell for the next four weeks. At the end of that time I will transition into a heavier Kettlebell.
Week one, day one using the 35 pound kettle bell during StrongLifts workout.
Goblet squats-3X5X 35
Russian kettle bell swing-25X 10 X 35
Walk 1,000 Miles Challenge
5 miles0 -
On Saturday I got my husband to join me for the exercise! I forgot that I've never worked out with someone taller than me.. does anyone else? Do you move the bar supports every time if you're rotating?
Saturday's workout:
squat 5x5 @ 85 lb
ohp 5x5 @ 50 lb
dl 1x5 (and another 3 or so to show form to hubby) @ 105 lb.
Today or tomorrow marks my next workout. I'd like to do it today, but I have softball so I might not have time.
@Kirstie155 I hope your back is okay!1 -
I went to the gym yesterday. I was concerned about squats after my hip pain issue so I did some extra warm ups and dynamic stretching before in hopes that it would help. No hip pain today so I think it worked!
Squats - 2x5 @ 45, 1x5 @ 85, 5x5 @ 125
OHP - 2x5 @ 45, 4/3/2/3/4 @ 75 - bleh!
Deadlift - 1x5 @ 135, 1x5 @ 165, 1x3 @ 175 - bleh! The gym had no chalk which I usually use on my heavy set. Maybe that psyched me out, who knows. Oh well, next time!0 -
Workout A
Squats 83 lbs 4x6
Bench Press 63 lbs 4/6
Kettlebell Swings 21x10x250 -
Took the weekend off.
Question: I was thinking of doing SL every other day, so that some weeks would be four days of lifting. Mainly I just like it and want to do more! Would there be any drawbacks? Does anybody else do this?0 -
jhmomofmany wrote: »Question: I was thinking of doing SL every other day, so that some weeks would be four days of lifting. Mainly I just like it and want to do more! Would there be any drawbacks? Does anybody else do this?
I do that most of the time. I also kettle bell swing after each set during StrongLifts and I Kettlebell swing on my rest day. The kettle bell is supposed to enhance and improve your lifting weight amount.0 -
fanncy0626 wrote: »jhmomofmany wrote: »Question: I was thinking of doing SL every other day, so that some weeks would be four days of lifting. Mainly I just like it and want to do more! Would there be any drawbacks? Does anybody else do this?
I do that most of the time. I also kettle bell swing after each set during StrongLifts and I Kettlebell swing on my rest day. The kettle bell is supposed to enhance and improve your lifting weight amount.
Thanks! I'll give it a go.
I'd like to get a kettle bell someday, it looks like fun!
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@VeryKatie - I suspect at the gym guys don't even ask to work in with me for squats is that I'm 4'11.5", so would mean moving it between each set. Only time I've worked with a guy on equipment was the leg press, once. Some gyms have more than one rack but others just either swap them out or do different things near enough to each other, when going the together route, it seems. That or the taller one stoops a little more but not ideal, though seen some guys work with each other around that issue but it was a rack with fixture so it had permanent spots to set instead of having the moveable option.
Lifting day. Yesterday I went to Warped tour, so had to do my usual Sunday deadlift day on Monday instead of resting. Today, thought I had work at 9 am as that was what it had said at one point. Turns out I didn't have work until 11 am and tomorrow I work at 7 am instead of 9. Had 2 hours to waste and it wasn't worth dealing with traffic, driving home and losing parking spot, so spent it in Starbucks. Busy at work with not having enough people (we've had a few quit and a couple are leaving for school) yet time went by slow. Then went to the gym for deadlift day. Had a guy ask about the rack part way through my first lifts, so tried not to take too long but still got things done.
front squat - 2x8 @ 45, 1x8 @ 65, 3x6 @ 85
good morning - 3x10 @ 85
deadlift - 1x6 @ 135, 1x3 @ 185 and with belt 3x5 @ 205
cable kickback - 3x10 per leg @ 10
Deadlift went better this time as I didn't get the 205 for the reps needed last week. Did the belt on all three sets but being consistent will help for sure and I can start building up to hopefully new PRs. Have morning shifts so trying to get some food then it is time for bed.1 -
Hi Ladies!
All 3 lifts broke personal bests.. I'm finding with 2+ rest days that I am breaking PR's more consistently.. also I'm eating at 2200-2400/maintenance cals which is helping I think.
Here is my workout from last night.
Stronglifts 5x5 Week 13
Treadmill Walk/sprint 1/2 mile
Squat: 5x5 130 lbs
Bench Press: 5x5 80 lbs
Pendlay Rows: 5x5 90 lbs
Accessories (HIIT Style)
Face pulls: 3x10 70lbs
Assisted dips: 3x10 90lbs1 -
Wow Kerryatoon, you are killing it! Way to go!1
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Stronglift Break Week
Kettlebell Swing
GobletSquats- 3X5 x35
Russian kettle bell swing-23X 10 X 35
Walk 1,000 Miles Challenge
3 miles
My sister-in-law is going to be here for the remainder of the week and we have very early morning and late night activities planned. I am taking a week break from my strong lift weightlifting program and will be swinging my Kettlebell instead.2 -
Squat 5x5 at 60
OHP 5x5 at 50
DL 5x1 at 105 woohoo- this felt great today!
Barbell curls 2x8 at 202 -
they must have forgotten to turn on the headwind. i was unlocking my door, bike parked and all, within 38 minutes of leaving work. crushed pretty much all of my milestones, although i don't think i'm ready to call this repeatable yet.3
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Week 5 day 2
10/8/16
Squats 30 kg (66 lbs) 5*5
O.Press 20 kg (44 lbs) 5*5
Deadlift 47 kg (103.6 lbs) 5*1
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Today workout was pretty good. Time to up the plates now.
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Hi Ladies, I have started back at Stronglifts after doing NROL.. I really struggle getting any improvement on Bench Presses, and failed my last round.. Any tips on how to work on them?!
Thanks0 -
Yesterday's workout:
Squat 5x5 @ 95
Bench 5x5 @ 62.5 but I failed two reps (one in each of the last two sets)
Row 5x5 @ 55 lb. Form felt good.1 -
Workout B
Deadlifts 115 lbs 4x6
OHP 43 lbs 4/6
Kettlebell Swings 21x10x250 -
Hi Ladies, I have started back at Stronglifts after doing NROL.. I really struggle getting any improvement on Bench Presses, and failed my last round.. Any tips on how to work on them?!
Thanks
There's lots of good info out there regarding form. I find that I bench a lot better since I learned to keep my lower body (legs, butt, abs) tight and engage. So it's almost like pushing with my whole body and not just chest. Maybe some more experienced lifters can chime in.
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Hi everyone. I didn't post my workout from yesterday. I stayed on the same OHP weight (60lbs) that I've been on the last few times, and this time I failed. Over and over. I don't know what's going on with me. I know I'm very anemic and it was late at night so maybe I was just too tired. Rocked squats and deadlift though although they both felt very hard.
Squat: 2x5@45, 1x3@75, 5x5@110lbs
OHP: 1x5/4/3/2/0@60lbs
Deadlift: 1x5@150lbs
I used to add accessories but found that doing that does not help me increase weight on the core compounds. So no accessories for now.0 -
Hi Ladies, I have started back at Stronglifts after doing NROL.. I really struggle getting any improvement on Bench Presses, and failed my last round.. Any tips on how to work on them?!
Thanks
Do your feet touch the ground? I struggle with bench press because my feet barely touch the ground so my back is all out of alignment. Last time I benched I put an aerobics step at the base of the bench for my feet and it really helped.0 -
Bench Day
band pull aparts - 3x10
bench - 2x8 @ 45, 1x8 @ 65, 4x5 @ 90
chin ups - 2, 2, 1, 1
cable curls - 3x10 @ 30
face pulls - 3x8 @ 35
bent over row - 3x8 @ 80
Bench is getting better. Am at the weight I was supposed to use at the start of this cycle so can start moving forward and work down to smaller reps and higher weights. I'm doing bench 2 days a week so won't increase each time but hopefully it helps since it's hard to increase on the upper body lifts. Need to do chin ups more cause not making progress at this point and maybe do them as part of warm up for bench or something. Hoping to switch to pendlay rows in the future but might have to wait until I get a better gym as the stacked plate setup isn't great in this small space and limited equipment location. Talked again about trainer session and they supposedly called but I can't always answer my phone and no one left a message. Might set up for Saturday as it's my next day off though. We'll see.0 -
Wow, loads to catch up on! I've not lifted since the weekend, until today, although have done spin and bodycombat, so not slumming it entirely!
Today I lifted before work:
SQ 5x5 @75kg - first time I've got all 5 sets at this weight - did 3 reps at 77.5kgs at the end just to see what it was like, and will start working on this weight properly next time.
BP 5x5 @42.5kgs - not sure how I'm going to improve on this as I still find it really tough for the last rep of each set! I shall persevere and will maybe try doing one set at 45kgs next time....
Rows - 5/4/4/5/5 @50kgs. Messy and not great. Second time of failure at this weight so may be glad of the deload.
Then 12 mins intervals on the rower, and some press-ups. I'm done!0 -
Hi Ladies, I have started back at Stronglifts after doing NROL.. I really struggle getting any improvement on Bench Presses, and failed my last round.. Any tips on how to work on them?!
Thanks
Do your feet touch the ground? I struggle with bench press because my feet barely touch the ground so my back is all out of alignment. Last time I benched I put an aerobics step at the base of the bench for my feet and it really helped.
If your feet barely touch the ground, try putting plate on the ground so you can get your feet down. I push through my feet on bench engaging my entire body. It helps a lot.
Since we're all speaking of bench, I did my workout yesterday and failed bench horrible! But I'm on a cut and I was tired yesterday so, whatever. At least I crushed the other stuff.
Squats - 5x5 @ 130 - 10 lbs away from my previous weight from before messing my hip up!
Bench - 5/5/3/4/2 @ 100 - bleh! I actually dropped an f bomb in the gym on one of the fails. Whoops! But on the plus side I got to practice my roll of death a lot hahah. I'm pretty confident I will not be killed by the barbell if I can't make a rep without a spot.
Row - 5x5 @ 105
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Jumping in since I started running SL for a little while to get my strength up after completing a couple of other programs.
Week 3, Day 2
Squat 2x5 @ 45, 1x5 @85, 5x5 @125
Bench Press - 2x5 @45, 4/5/5/5/5 @ 65
Row - 5x5 @ 80
Dips - 8/7/6 @ BW
Skullcrushers - 2x10 @ 20
@dawnembers - I am in awe of the amount you lift at your height. How much do you weigh? And how long did it take you to get your strength to that level?0 -
Kettlebell Swings 22x10x250
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my ninety pound bench press has been done. very little of anything else was, and i've used up the last of my rec centre visits so need to make a new plan this weekend.
but i did my 5/3/1 bench. 70/80/90. that big rep at the end was HARD , and i think the main reason why i got it up was because i was so afraid of the alternative, i.e. letting it come back down. it looked like it was going to stick after i'd already done the first six or eight inches or so. so it was a pretty grindy rep and there might have been a bit of a wobble in there, but overall i feel like it was strong. just veeeeeeerrrrry slow.
then i did some more reps at much lighter weights. much much lighter. MUCH lighter . . . like i think 60 pounds.2 -
Workout A
Squats 83 lbs 4x6
Bench Press 63 lbs 4x6
Kettlebell Swings 21x10x250 -
jhmomofmany wrote: »Question: I was thinking of doing SL every other day, so that some weeks would be four days of lifting. Mainly I just like it and want to do more! Would there be any drawbacks? Does anybody else do this?
i did that when i was doing sl, pretty much. now and then i'd take a double day off, but once i'd gotten into a groove i'd have longish stretches where it was just lift-rest-lift-rest-rinse-repeat.
iirc, i didn't have much of a problem with it. the main point was that i'd set the one benchmark: lift 3x a week. and then if i happened to lift 4x that was fine, and if i happened not to feel like doing the fourth one that was fine too.
i will mention though that i wouldn't personally recommend that you lift every day. a slightly more measured pace gives you more time to notice small problems as they're developing, and adjust/correct them before you find yourself with an irritated muscle/tendon/joint that wants you to take a month off.
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I got to the gym last night, had to rush and couldn't do a bunch of extra stuff because I had a meeting to attend at 8.. but here's what I got done:
Warmup: Treadmill Walk/Sprint alternate 1/2 mile.
Barbell Squat: 5x5 135 lbs (was hard.. I had to grunt to get the last rep.. lol)
Overhead Press: 4x5 65 lbs.. failed the last attempt at this.. will do 65 again next time. I'll get it!
Deadlift: 1x5 165 lbs Lifted this!! 10 lbs over my own body weight!!! FELT AMAZING!
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