augus[t] someone should make a new daily workout thread then
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Stronglift 5X5 Workout B
Squat- 1x5x55/65/75/85, 5x5x95
OHP- 1x5x45/50/55/60, 5x5x55
Kettlebell Swing
Russian Kettlebell Swing- 19x10x35
You know that you're ready to increase weight when halfway through the workout you check to make sure you didn't grab the lighter Kettlebell by accident!
Walk 1,000 Miles Challenge
5 miles0 -
Today's workout:
Squat 5x5 @ 110 lb (yay, back up to my pre-trip max next time I do these)
Bench 5x5 @ 62.5 lb (back up to my previous on this too!)
Row 5x5 @ 60 lb Figured out the explosive lift part of this. The bar is really low though. I want blocks but don't want to waste money. Will hopefully be up soon enough.
Need to really work on concentrating counting my reps! I keep being unsure as I'm going lol.2 -
Went to Gold's Gym to check out the one that is close to the apartment. It was a little more space than where I lift now and a fair amount of equipment put in that space. Did have three places to squat, two that were fixed safety and one not. Fair amount of people since it was 11 am. Down side is that it's not 24 hours but they do have pretty long hours, which is good. The price point is similar but I can't do anything official until get out of contract. I'm going to look around and not just jump right away into something.
Squat Day
squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135 and with belt 4x4 @ 165
overload - 235 for 25 count
pause squat - 2x4 @ 115
sumo deadlift - 1x6 @ 135, 1x5 @ 155, with belt 3x5 @ 175
Not bad. The squats were super slow, however, while the overload seemed crazy cause it was a 20 lb jump, it didn't feel that bad and I ended up going a little longer than the normal 20 count. So busy at the gym and kind of wonder what goes through people's minds when they see short female me put up over 200lbs on the bar but I don't squat it, I just stand there for a while with it on my shoulders than put it back. Not that it matters, just a random curiosity.
Today did some driving work too, delivery. Went fine though it seems people assume we get paid more (as I've seen the "fees" when ordering through the site), which is a downside cause it doesn't make a whole lot but it's spare money for my student loans and such. Feeling a little better at least and working on things to get where I want to be, which isn't where I'm at now. It'll take time but just have to keep doing things to work towards changing for what I want.1 -
Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X 35
Russian Kettlebell Swing- 25X 10 X 35
Walk 1,000 Miles Challenge
5 miles
Exercise is a great way to relax and relieve stress!0 -
Week 4, Day 2
Warmup - 3x30 @7kg Kettlebell swings
Squat: 2x5 @ 45, 1x5 @ 85, 5x5 @ 130
Bench: 2x5 @ 45, 5x5 @ 65
Barbell row: 5x5 @ 85
Dips - 10/8/10 @ BW
Skullcrushers - 2x8 @ 25
Hanging knee/leg raises - 3x10
Cooldown - 15min stretching
Kept my Squat and Bench same weight to work on depth and form. Upped barbell row, but it was difficult and will probably leave that weight next time.0 -
Nailed all my sets today: squat @ 100lb; OHP @ 65lb; DL @ 175. Next workout B will be all PBs. Super excited!
I love adding the goblet squat and Swings to my daily routine! Worked up to 23 sets of swings and had no problems.
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jhmomofmany wrote: »Nailed all my sets today: squat @ 100lb; OHP @ 65lb; DL @ 175. Next workout B will be all PBs. Super excited!
nice.
i went to bed at 8:30 last night and slept for canada. woke up at 5:30 and yes indeed - i did get to the gym before 7 had even happened. then i did a super-speedy thing, just checking off the second of my independent workouts. deadlift 75/85/100. i even stuck to the weights. it was nice being so light i could just get all anal about form instead.
accessory work was rows, waiter walk and one half-assed negative pullup with hold at the top. i got the rows up to 70, but i still had the ride to work to do and an errand along the way, plus i'm planning to try combingin riding and trainer day for the first time ever tomorrow. so i didn't even think about making this challenging. i just mailed it in and got back on the road in 45 minutes.
ride in: 27 minutes or so, all told. ride home: 29 to the benchmark point and then i just lallygagged the rest of the way. couldn't really do timing because of the interruptions. the ride home was harder than i would have liked it to be, tbh.0 -
Was so tired yesterday, but worked out anyway. Today is rest rest rest day. And tomorrow might be sleep til 2pm day.
SQ: 75# 5x5
OHP: 55# (again) 5/5/5/5/4 so hard and almost failed the fifth on every set
DL: 110# 5x1 Cant wait til my bumper plates come in!
Barbell curls: 44# 6/5 failure. That bar is heavy!
Also did 5 minutes weighted hulahoop, and was going to add some cardio but after 2 minutes just had no juice left. Sore shin muscles and my hips need a good stretch. I did finally get my 3x per week in though
Have a great weekend everyone!1 -
You ladies are fantastic, so inspiring!
I did NOT want to do my workout today, just did a quick warm up, goblet squats, swings, and five dead hangs. I've been doing a pull-up progression that starts with just hanging- I'm up from only five painful seconds to twenty seconds in a couple of weeks. So that was fun but I generally hated it all today lol!2 -
Stronglifts Rest Day
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-25X 10 X 35
Walk 1,000 Miles Challenge
3 miles
We are in Fargo North Dakota for a couple of days because of my DH's awards dinner tonight. He is in meetings all day today. With his long hours and hard work he does earn a lot of awards. That is the only perk for the extra time that he puts in. Tonight will be a time to dress up and have a lot of fun with the other people that he works with. Prime rib is on the menu for tonight. Of course I brought my kettle bell along so that I can get my exercise in! I would never go anywhere without it!1 -
Thanks dedication Fanncy -- and I love it!fanncy0626 wrote: »Of course I brought my kettle bell along so that I can get my exercise in! I would never go anywhere without it!
I am going to Australia and New Zealand in October. So I had the thought of taking my Kettlebell. But then I thought about how much it would count toward my total weight allowed for check in. I love how you can take it anywhere except for flying I guess.
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last day of deload and trainer day. i did my stuff, but i so wasn't there for it. hips are tight as two super-tight things and i was getting a great big acetathingy impingement pinch with every squat rep. really spoils all the fun of the lift. mr t heard me saying i think the biking is messing with my shoulder rotation as well, so he set me up to do a few sets of seal rows.
okay, so seal rows are extremely silly-looking. they also take for freaking ever to set up, so by the time you're doing them you might as well work yourself into the ground. but i am going to say that getting to pull purely with my back with NO extra angles or leverages in the picture at all was a revelation and i can see why all the guys i lift with are willing to put up with the extra fuss and how silly it looks.
all in all though, heart just not in it today. i did it and it's done and that's about all the commentary i have.0 -
Went to gym after being lazy all morning. Ate just over half of my calories at lunch cause eh, it happens. mmm trail mix. Needed fuel for workout right? Did some upper body lifting then talked to gym person. No one had contacted me so finally I just set up the day with the trainer there. I have wednesday off from work so that will be the day and we'll see what they say about things to do during maintenance/very very slow bulk. Curious what the anytime fitness trainer thinks on that topic. Will be interesting at least. After that I did a 45 minute jog on the treadmill.
band pulls - 3x10
bench press - 2x8 @ 45, 1x8 @ 65, 1x5 @ 85, 3x5 @ 95 (grind at the end)
chin ups - 3x2
cable bicep curl - 3x8 @ 35
face pull - 3x10 @ 35
pallof press - 3x10 @ 20
5 walk, 45 jog and 10 walk on treadmill
Working on some youtube stuff. I am going to do a video first from the Aug 7 Warped Tour, once I get all of the clips onto my laptop. Then I have a Q&A from members of a writing site. Trying to get more going though still have a long ways to go for building my online presence. Only 2 subscribers of my youtube channel, so yeah, long way to go overall. Content will be helpful so I'm working on it now. Plus might write before bed. I have morning shift tomorrow then it's evening shift, morning shift and evening shift. Fun weekend indeed.0 -
Dawn- you should post a link to your YouTube video!0
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forgot to mention . . . we set my training max for overhead press back to 65 pounds for the next cycle up.
i will not be sad about this. i will not be sad about this. i will not be sad about this. i will remember that three months from now it will be a perfectly normal blip and in fact i will probably see it as a brilliant move that did me nothing but good . . . soi will not be sad about this.
i'm sad about this. i'm glad that i'm giving myself another chance to not just not-advance but actually back up and come at that hurdle weight of 70 all over again. but the fact is i'm sad about it.0 -
canadianlbs wrote: »forgot to mention . . . we set my training max for overhead press back to 65 pounds for the next cycle up.
i will not be sad about this. i will not be sad about this. i will not be sad about this. i will remember that three months from now it will be a perfectly normal blip and in fact i will probably see it as a brilliant move that did me nothing but good . . . soi will not be sad about this.
i'm sad about this. i'm glad that i'm giving myself another chance to not just not-advance but actually back up and come at that hurdle weight of 70 all over again. but the fact is i'm sad about it.
I have an Orwellian-sounding motto that I repeat to myself every time I have to reset: Failure is progress.2 -
Today's workout:
Squat 5x5 @ 115 lb
OHP 5x5 @ 52.5 lb (going to repeat next time, I keep leaning back too much and cheating)
Deadlift 1x5 (or maybe more like 1x3 and 1x1 and 1x1) at 135 lb.
Was supposed to do good mornings but I'm tired! So I'll put them on next time's workout.0 -
fanncy0626 wrote: »Dawn- you should post a link to your YouTube video!
I agree!
@VeryKatie nice job! Is leaning back on OHP cheating? I've failed 2x now at 55# and just try to get that sucker UP! Not sure if I lean back or not...2 -
Kirstie155 wrote: »@VeryKatie nice job! Is leaning back on OHP cheating?
i don't think it's cheating . . . but i try to avoid doing it too. or doing a certain version of it. just like you shouldn't hyper-extend your lower back to lock out a deadlift, you probably shouldn't hyper-extend it while doing a press. any time i've gotten a press up by leaning too far back, i've felt ishy/cheaty about it afterwards. it's not the form that i want to have, basically. and i always feel like 'okay, but could you do it without that big lean? not sure that it counts if you had to use it.'
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Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell swing- 25X10X35
End of week 2 transition from 30-35lb Kettlebell during SL and rest days.0 -
I've posted before and have a link to youtube in my instagram, but if I can get the right link again (i've done the wrong one before), I will get it linked in here again.
Today was up and down so far. Did eat food before lifting this time since today is deadlifts but the bread thing I got from the hispanic grocery store made me a bit nauseated. I was a little bloated today too, could tell since squat day I used the fifth hole on the belt which is bit newer to use. Today the 4th was tight. Course, I'm also smart and ate more of the bread after lifting... yep. Anyways, I work 3-11 pm today (probably wont' eat anything during work) then tomorrow have to be there at 7 am. Going to be tiring and I'm already tired today. Watching the cat nap and wishing I could do that instead.
front squat - 2x10 @ 45, 1x8 @ 75, 3x6 @ 100
good morning - 3x8 @ 100
deadlift - 1x6 @ 135, 1x5 @ 185, belt 1x4 @ 205 and 1x4, 2x3, 1x2 @ 225
Thinking I put my goal a little high on deadlifts. Probably going to adjust a little as 4x4 @ 225 is a little much at this time. I have time to work it out and keep working up but might fix the "peak cycle" excel just a little. Now to get ready and go to work. blah1 -
Week 4, Day 3
Squat: 2x5 @ 45, 1x5 @ 95, 1x5 @ 115, 5/4/4/4/3 @ 135
OHP: 5x5 @ 45
Deadlifts: 1x5 @ 135, 1x5 @ 155
Didn't do accessories as I took 1.5 hr aerial silks class in the afternoon.
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did my squats for 5's week. 75/85/95 pounds, and oy vey. at this weight, dive-bombing them just doesn't work anymore. not unless i want to rip half my back muscles out. so i took them slow . . . did four reps of the last set before i realised i wasn't using my new non-suicide grip, so i put the bar back and rested a while and then re-did the set. i'm gonna log it as 5 reps with the secret knowledge that i did kind of amrap a bit.
on the plus side of things someone random who knew i was 'power lifting' (heh) accosted me to compliment my form and there wasn't even an 'if i could just make a suggestion' sting in the tail.
or maybe i just blocked him off from doing it by taking the compliment so seriously he couldn't find a way around to the negative part. anyway, i was taking my time and trying hard so maybe not. and they did feel pretty honest form-wise, except for a bit of acetabular pinch with some reps, on the right.
need to fix that pinch. it's going to give me new half-conscious avoidance patterns that are going to mess me up in some yet-other way if i don't get on it soon.1 -
Stronglifts Workout A
Squats-1X5X 55/65/75/85/95, 5X5X 100
BP- 1X5X 55/65/75, 5X5X 85
BR- 5X5X 85
Kettlebell Swing
Russian kettle bell swing- 23X 10 X 35
Week three, transition to using the 35 pound kettle bell during SL workout as well as every rest day.
Walk 1,000 Miles Challenge
5 miles0 -
canadianlbs wrote: »Kirstie155 wrote: »@VeryKatie nice job! Is leaning back on OHP cheating?
i don't think it's cheating . . . but i try to avoid doing it too. or doing a certain version of it. just like you shouldn't hyper-extend your lower back to lock out a deadlift, you probably shouldn't hyper-extend it while doing a press. any time i've gotten a press up by leaning too far back, i've felt ishy/cheaty about it afterwards. it's not the form that i want to have, basically. and i always feel like 'okay, but could you do it without that big lean? not sure that it counts if you had to use it.'
Oh haha I consider it cheating since it turns it more into a bench press than a shoulder exercise. And under heavy weight can be dangerous for your back
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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?!
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.
Annnd I take forever to reply. Haha! My arms aren't much to write home about. I'm on a cut now so hopefully when it's done they'll have some nice definition. I progressed really fast on bench and now I'm stuck. Last workout I FINALLY got to 105 but I kind of cheated since I moved to 3x5, I don't think I would have hit that 5x5. I was trying to maintain 5x5 on this cut but my body was telling me nope.0 -
Kirstie155 wrote: »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!
It's been a bit since I've been on this board. Excuse the late reply. I'm cutting right now and didn't want to drop SL. I switched to ICF which still has all the SL compounds in it but it adds accessory work. The cutting version is 3x5 on the mains and 2x8 on the accessories.0 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3X5X 35
Russian kettle bell swing-25X 10 X 35
I went on line to Walmart.com and was able to order a set of three kettle bells for $130. It was a bundle and is cheaper then $102 for just one. You can usually get a kettle bell for around a dollar a pound +5 dollars. But, for some reason they're 40 pound kettle bell was very expensive. Then I saw the bundle and I got a 40, 45, and 50 pound. So I saved a little money.
Walk 1,000 Miles Challenge
5 miles0 -
so tired of the internal shoulder rotation that long bike rides give, that i turned my hands upside down and did a good part of both rides in aggressive EXternal rotation instead. it felt good in quite a number of ways and i don't think i can blame that for the fact that i walked up part of the hill coming home.
for that, i have to go side-eye the squats. except doms-of-death throughout the posterior chain all day long is at least a sign that i wasn't doing those squats with my quads. so that's yay. except oh gawd, i don't want to even think about bikes till tomorrow morning at least.0 -
Hello lovely ladies! I've been lurking, but still working out!!
Today was 2x 6 minutes of hiits then
10x 10 bench press and 10x10 barbell rows. Took almost an hour so no time for anything extra.0
