augus[t] someone should make a new daily workout thread then
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Yesterdays workout:
SQ:5x2 45# (warmup) 5x5 65#
BP: 5x5 55#
Row: 5x5 50#
Planks: 3x30 seconds
Did 20 minutes of treadmill walking after. Felt really good and strong with all of my lifts. I think going up on my squats I might fail though, getting a bit wobbly at the end. Took a video of my form last week, and studying squat videos of pros to compare.
ETA: im finally squatting enough to need warm ups! Yeah!!
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Workout A today. Fixed my bench form. Did something wrong on rows so had to baby my back after that. Almost died on squat (OK not really but)
Bench press: 2x5@45, 5x5@70lbs
Barbell row: 1x5/5/4/5/4@80lbs
Squats: 2x5@45, 1x3@75, 5x5@115lbs0 -
@mom23mangos - Thanks.
Lately my weight has been going between 128 and 134 over the past few months. Not been great at keeping the deficit with everything going on between moving and such. I started with strong lifts back in November 2014. I did 12 weeks of that, then New Rules of Lifting for Women, then 3x5 version of stronglifts before switching to upper/body type programming. It took me over a year to get the numbers up to when I competed at the meet, which was May 2016. Increases are much slower after a certain point but still fun to work towards. Hoping to get some new PRs before the end of the year.
Well, yesterday I was lazy and stayed home. Felt a bit off and partly because that monthly cycle started right before I went to work. No wonder was up a couple of lbs, wanted to nap or eat candy. Cramps aren't too bad right now at least. I stayed in bed a little later then planned this morning but still went to the gym. It was busy being mid day. Also, for the first time had a guy ask to work in on squats. He wasn't much taller than me so we just changed the weights between sets. Mine were the heavier sets as he's just getting back into lifting and working his way up. We chatted a little and after my deadlifts he took over the bar for pendlay rows. Was nice having a brief interaction while still getting stuff done.
squat - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, 2x6 @ 145 and 2x5 @ 155 with belt
overload - 215 for 20 count
pause squat - 1x6 @ 95 and 1x5 @ 105 for 8 count
sumo deadlift - 1x6 @ 135 and 3x5 @ 165 with belt
Actually looked at the excel sheet I have for my attempt at the peak cycle. On deadlift and squat I'm on week 8 but just getting to the weights for week 1 on bench. So, I wrote done what was supposed to happen on week 3 and did those for today. Will work my way from here and try to look at the required weights before going to to the gym. Helps if I'd actually follow the program that I have set out.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
I want... to see... a picture of your arms... It takes so long for me to progress on bench press! I'm jealous haha. It's going to take me 30 weeks at least to get up to there. It seems like I can only add 2.5 lbs every other bench press day.0 -
t space, and 1's week is DONE. and i think mostly with honour.
deadlift 135/145/161.something. mr t threw that last bit in there just to make me feel all special and strong. only got one, but even though it was slow enough that he gave me his special expensive trainer yell at one point, it never felt like i wasn't going to get it.
so hey. i'm strong enough to deadlift 160 pounds. wendler sure does creep up on you.
press 55/60/70. still just can't get that 70 pound press. i made several tries, a little bit better each time because i got madder and madder each time. apparently i got it as high as my hairline on the last one. i could even hang out underneath it like that for idk 3 or 4 seconds. but the final push is just plain not there. so we're going to 'reset'. i'm trying not to be too sad but i really did try so i can't be completely un-sad.
his challenge this month is 'sandbag to shoulder,' any weight bag. so i picked the lightest bag (40 pounds) and did 20 of those. just five more would have let me come home saying i'd hoisted a thousand pounds the height of my own body, but by the time i thought of that the bags had been put away. 40 was surprisingly light when it's in a nice grip-able bag, and i loved the core kick from doing this.
two turkish getups, just because i can't just dump my old love. also i scored a few of mr t's old-school plates with the tiny centre holes, so now i have 10s and 7.5 plates of my own to keep doing shoulder stuff with. whoo hoo. he's got a stack of them and he's begging for people to take them away so i'll probably dig through the stack and find me some other sizes as well.
and now i'm eating a revel bar. not even a shred of remorse. i feel like i earned it.0 -
Stronglifts Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1 X5X 45/50/55/60 5X5X 55
DL- 1X5X145
Kettlebell Swing
Russian kettle bell swing- 20 X 10 X 35
Walk 1,000 Miles Challenge
5 miles0 -
Why does everyone add kettlebell swings?0
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Day off from work. Yay! I went to the gym though for being interested in contacting me about fitting in the training on my day off, I still haven't heard from them. Next schedule I get friday off instead of Saturday. My schedule changes every week and I can't answer my phone at work or in the car, so if they call, the note is to leave a message, so we'll see if they call some time this next week. I was going to go check out griffith park to walk around for cardio and scope out some potential running paths but I don't wanna do it alone. Guess I'll wait longer and try to convince my sister to come for a walk one of these days. I did grocery shopping instead. I did get some bolilo rolls but also got some chicken. Trying to do a little better in buying food so can make it instead of buying in the moment. Spending the rest of the day at home, getting some filming done, videos for youtube, reviewing, and maybe organizing our boxes of stuff since we've lived here just over a month now.
Bench Day
band pull aparts - 3x10
bench press - 2x10 @ 45, 1x8 @ 70, 1x5 and 1x4 @ 95, 1x6 and 1x5 @ 90
pull up 1x1, chin up 1x2.5, 1x2
ohp 2x10 @ 45, 1x5 @ 60, 1x5 and 1x4 @ 70
tricep pushdown - 3x10 @ 35
pallof press - 3x10 @ 20
overhead tricep extension - 1x5 @ 25, 1x6 and 2x8 @ 20
Now that I've had lunch, it's time to get on with being productive while fighting the urge to snack all day on the limited food supplies since it is "shark week" and I'll be home all day.0 -
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Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 25X10X35
Walk 1,000 Miles Challenge
5 miles
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Had a hard time sleeping last night due to the heat then had to be at work by 7 am, which meant getting up before 6. Blech. Worked 8 hours cashiering and only had a black cold starbucks coffee (found in the cooler section at the store, too lazy to get starbucks from across the street). Then had coke zero during lunch break and on shorter breaks. After work, had a melty protein bar, cliff builder. Not enough for deadlift day, oops. Was so tired but went to the gym anyways. It was okay and empty until deadlifts, when I had to be loud. Of course, that is when people show up, not when I'm doing the quiet stuff.
front squat - 2x10 @ 45, 1x8 @ 75 and 3x6 @ 95
good morning - 3x10 @ 95
deadlift - 1x6 @ 135, 1x4 @ 185, belted 2x6 @ 205 and 2x5 @ 215
glute kickback - 3x10 @ 10
Have a little rough patch with feeling a lacking in progress on many levels. Need to work some things out and top priority is finding work that aligns more with my passion and interests.0 -
procrastination workout late in the day. looooooong lineups to get in the rack, so lots of accessory work.
i did my deloaded squats for the week: 45/55/65. went well. i'm doing a new experiment with weaning myself off suicide grip. thumbs-around is really forcing me to bring my elbows in close to my body and more forwards too. it's uncomfortable but not in a feels-wrong way, and it does seem to result in a much tighter back and more upright torso. hands-over was more comfortable, but it really had this tendency to let me round forward and flare my elbows way back like quasimodo, which probably wasn't the way it should be. it also seems like thumbs-under puts the bar about half an inch higher up, and that might actually be where it's been meant to go all along. only issue is maintaining straight wrists the whole time. i don't think i ever curled under so much that my elbows were supporting the bar, but i do know 5 reps was about all i can sustain with this grip atm.
i did seated rows to start with for accessory, incremental jumps from 50 up to 80 pounds. two waiter-walk circuits per arm with the smallest kettlebell, and then later i got hold of a bar so i did pendlay rows too: 3x5 with 65 and then another 2x5 with 75.
to warm up for squats i've starting doing this hug-a-plate thing. i basically use the plate the same way you use a broomstick - it's a flat surface you try to maintain contact with, so you'll know if/when your spinal position is not neutral. i started with a 10lb trainer plate, then did it with two plates, then went and got a 35 and did it again.1 -
Quick workout yesterday, skipped accessories due to lack of time.
Walked a ton on Saturday-got over 7.5k steps in while shopping and visiting.
SQ: 5x5 @70
OHP: 5/5/3/4 @55
DL: 1x4 @110
Body weight is still hovering around 191, and royally pissing me off. I dont want to stop the strong lifts program, but really want to see this fat get blasted away. Might shake up my workouts to 2 SL days a week, and 2/3 zumba, high cardio and see where that takes me.
Obsessed with my strong new arms! I have a new muscle definition from a certain angle and cant wait to bench press again!1 -
@kirstie155, if you are looking to continue lifting, but lose more BF, you might try circuits while eating at a deficit. Take a look at http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-12-week-trainer.html.
Week 4, Day 1
Squat: 2x5 @ 45, 1x5 @ 85, 5x5 @ 130
OHP: 5x5 @ 40
DL: 1x5 @ 145
Chinups - 3x5 @ BW
Pullups - 3/3/2 @ BW
Hip Thrusts - 3x10 @40
Today felt great! I only lifted 2x last week so had extra rest and it really helped. Excited to get up to 1.3x BW on Squat and 1.45x on DL.1 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 95
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-22X 10 X 35
Week 2, day 2, transitioning from the 30 pound to the 35 pound kettle bell during StrongLifts workout. I feel really strong during the swing and am confident that I will be able to transition to the 40 pound kettle bell at the end of this four weeks.
Walk 1,000 Miles Challenge
5 miles0 -
Workout B
Deadlifts 103 lbs 4x6 (had to deload as I feel discomfort in my back. I think it's due to sloppy form lately)
OHP 43 lbs 4x6
Kettlebell swings
22x10x250 -
mom23mangos wrote: »@kirstie155, if you are looking to continue lifting, but lose more BF, you might try circuits while eating at a deficit. Take a look at http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-12-week-trainer.html.
Week 4, Day 1
Squat: 2x5 @ 45, 1x5 @ 85, 5x5 @ 130
OHP: 5x5 @ 40
DL: 1x5 @ 145
Chinups - 3x5 @ BW
Pullups - 3/3/2 @ BW
Hip Thrusts - 3x10 @40
Today felt great! I only lifted 2x last week so had extra rest and it really helped. Excited to get up to 1.3x BW on Squat and 1.45x on DL.
Thanks, I will check that out 0 -
completely flat tire again on the way home. i rode maybe 2 of the 6 miles and walked the rest.
the ride in was good though. i made pretty good time.0 -
Yesterday's workout:
Squat 5x5 @ 105 lb
OHP 5x5 @ 50 lb
DL 1x5 @ 115 lb
Good Mornings 5x5 @ 65 lb (Just added these in and will continue to do so) - for those of you who do good mornings, do you only add them at the end of workout B (or A)? Or do you do them every workout like squats?2 -
Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell swing- 25X10X35
Walk 1,000 Miles Challenge
5 miles1 -
Week 5 Day 3
16/8/16
Squats 30 kg (66 lbs) 5*5
Bench Press 27.5 kg (60.6 lbs) 5*5
Barbell row 37 kg ( 81.5 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Cardio: Run 31 min, walk 73 min0 -
Monday, Stonglifts and KB (with dumbbell):
Goblet Squat 3x5x20#
Squat: 5x5x90#
OHP: 5/5/5/5/4x 65# (I was super ticked to fail before that last rep!0 -
Dang it, where did the rest of my post go?? Oh well... Yesterday and today went fine too. Lol0
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I made it to the gym yesterday and kinda KILLED my workout. Here's what I got accomplished
Walk/Sprint Treadmill 1/2 mile
Barbell Squats 5x5 140lbs
Bench Press 5x5 85lbs
Barbell Row (Pendlay) 5x5 95lbs
Walk/Jog Alternate Incline Treadmill 3/4 mile
I nailed all my PR's!!! So exciting Still ignoring the scale.. trying to focus on this metabo reset and getting in my macros. Have 6 weeks to go on the reset. Celebrating 71 days smoke free today! WOOT! 4 -
Kerryatoon wrote: »I made it to the gym yesterday and kinda KILLED my workout.
holy cow. that doesn't look like 'kinda' to me. such a great feeling when you sweep the whole thing. congratulations.
i gave up on my bike because i'm still sulking about the two-for-two puncture record. it's still sitting upside down in the kitchen waiting for me to get to it. but oy, i missed the ride today, so i take that as a good sign at least.
what i did do instead to placate the workout gods was to leave home early and do a super-fast deload week workout at the centre that's on my way to work. so i basically gave myself 30 minutes. did deloaded presses 30/35/40, then deloaded squats 45/55/65. threw in some pullup work while waiting for someone else to get done with the rack. i MEANT them to be negatives, with just a long hold at the top in lockout position before i began.
but here's the thing. non-barbell victory on the pullup front. i jumped up for the first one, did my long hold and then came down, but while i was on my way down i realised i hadn't actually needed the momentum from the jump to do that last little lockout part where you pull yourself way forward as well as up, almost 'over' the handles. so on the next one i tried it without using the jump to get me that high.
and i was right. i still need the jump to start myself off, but i can do the TOP part of a pullup all by myself now. lock myself out, hang out up there like it's nothing for 5 or 10 seconds, release smoothly, come down.
i'm so stoked about this. it might easily take me the rest of the year, but i feel like there's only so much distance you have to travel to do a pullup, and if i just keep chipping away at it an inch or two at a time . . .6 -
Instead of lifting upper body today at gym after work and long commute, I did cardio. Was tired from the third morning shift in a row, another where I spent a fair amount of my shift just cashiering. Got a newsletter done at Starbucks after but was nauseated so didn't even finish my cold brew. Driving to the gym took over 40 minutes with traffic. I didn't really want to do anything but made the drive so decided to do some cardio and it was what I needed. I know some find treadmill super boring but the droning action of just moving with the music from pandora playing (now that I finally have their internet password) worked for me. I ended up jogging for 45 minutes and had a warm up and cool down walk.
Then I went to a couple of food stories and the vitamin shop for protein snacks and in search of a thickening agent. I finally found xanthum gum on closeout at a grocery store, so got the small bag. I'm not a fan of protein shakes so am going to try and make more of a fluff instead.
No work tomorrow so yay. Sleep in and do other stuff tomorrow.2 -
Yesterdays workout:
Squats 5x5 70# ....again, working on form as I felt like last time I was pitching forward a bit so didnt add more weight.
Bench 5x5 60# YEAHHHHH This is now my fave lift.
Row 5x5 55# This one is ridiculous with my height, with just the bar and 2 5# plates. Wobbly tower of weights.
Planks 3x35 seconds
finished up with 10 minutes of treadmill, and 5 minutes of a weighted hula hoop. Super long day at work, and after all that I woke up late today and was late getting in. Trying to get more sleep tonight.2 -
Kerryatoon wrote: »I made it to the gym yesterday and kinda KILLED my workout. Here's what I got accomplished
Walk/Sprint Treadmill 1/2 mile
Barbell Squats 5x5 140lbs
Bench Press 5x5 85lbs
Barbell Row (Pendlay) 5x5 95lbs
Walk/Jog Alternate Incline Treadmill 3/4 mile
I nailed all my PR's!!! So exciting Still ignoring the scale.. trying to focus on this metabo reset and getting in my macros. Have 6 weeks to go on the reset. Celebrating 71 days smoke free today! WOOT!
Congrats Kerryatoon! On both the PR's and the smoke free.1 -
Workout B
Squats 83 lbs 4x6
BP 63 lbs 4x6
Kettlebell swings
21x10x251
