September Workout Thread!
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Bench was awful today. Did a drop set at 70# instead of fifth set. Not sure if I should try one more or go ahead and deload. Darn turd kids lost one of my fractional weights. Grrr!
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bike ride. never squatted. i'm getting little firecracker messages from my si zone that i don't like, so i'm waiting and hoping that they'll go away.0
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Stronglifts Workout B
Squats- 1 X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X45/50/55/60, 5x5X55
DL-1X5X 150
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Walk 1,000 Miles Challenge
5 miles2 -
work had a half-day social event that involved burritos the size of your head. so i skipped biking in favour of sack races, spoon relays, frisbee volleyball and stuff like that.
ate pretty much all of one of them burritos too. RAWR.2 -
Today's workout:
Squat 5x5: 140lbs
ohp 5x5: 80lbs
deadlift 1x5: 165
All felt good. Today's the end of my week, looking forward to the 2 days rest.2 -
Lazy this morning so stayed in bed longer than necessary but still got a couple of things done online before going in for the afternoon shift. Went to gym afterwards, which wasn't too bad. Did have a headache yet again. Managed to lift through it and this time I managed to get what I tried last week with the squats. Food didn't go well today. Ate too much but eh, it happens. I'm planning things out to try and get better on this deficit. Need to grocery shop tomorrow.
squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
with belt - 2x4 @ 175 and 2x3 @ 185
overload with belt @ 245 for 20 count
pause squat - 1x4 @ 125 and 1x3 @ 135
Skipped sumo deadlift tonight. Could have worked out more cause yeah, but headache and the noise, etc. Decided to go home. Have the next two days off, so that is a plus. Get to work on other things plus might do upper body tomorrow, pending how things go.3 -
Good morning, gals!
Had to deload on aquats today to 3x3 since the weight is starting to feel pretty heavy
Squat 3x3x175 (I'll shoot for 5x5 this weekend, same weight)
OHP 5x5x57 (microweights)
Deadlifts 1x5x2055 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-3X 10 X 40, 10 X 10 X 40
Week one day two of transitioning to the 40 pound kettle bell. I accidentally did 10 swings for the first three sets. You get into the habit and it's easy to forget. The Kettlebell is really heavy! It is fine when I have it in the swing motion but when I put it down it makes a loud thud!
Walk 1,000 Miles Challenge
5 miles2 -
trainer day, ohp 5's up to 55 (got 7), and deadlift 3's up to 140. i stopped on the middle set and backed down to do tinkering, and then i ran out of time.
stopped at the rec centre afterwards though to keep on tinkering. so i did quite a number of 120 and 130 and 130 deads.1 -
It is nice to not go in to work for a couple of days. Slept in on purpose this time instead of planning to get up and failing. Then did some work with sister though we only got a couple of orders done as she got something else going so I came back home and instead did the adult thing, I did my laundry. It was well over due. Nice to have all my workout clothes and socks clean again. Did some grocery shopping too. Ate better today as didn't ever almost 1,000 before 2 pm. Even with eating Jack in the Box, it was better. Well, just had two tacos no cheese from there. Stomach got upset today though both after lunch and in workout couple of hours after dinner. Both inconvenient times is that I was at the grocery store when it started to get cranky for the first time and on the treadmill jogging for the second time. No fun. Only did a two minute walk after my jog cause yeah, stomach wasn't happy. Other than that, not a bad day. Still have a lot to do and many ideas formulating in my head.
Upper Body CTE
Warm up: 5 minutes elliptical, 3x10 band pull aparts, bench 2x10 @ 45 and 1x9 @ 65
Time for 1 minute: bench - 85 x 14, bent over row 80 x 14, overhead tricep 20 x 18, face pull 35 x 20
bench 3x7 @ 85
bent over row 3x7 @ 80
overhead tricep 3x9 @ 20
face pull 3x10 @ 35
Then for fun cable bicep curls 3x10 @ 30 and a 30 minute jog on treadmill.0 -
Yesterdays workout: warm up sets, then
Squat: 5x5x115#
OHP: 5x5x65#
Deadlift: 3x1x195#
Today's plan is rest with some stretching and mobility work throughout the day.
I wanted to ask if it is ok to post progress pics? I'm excited about my back development but don't want to be obnoxious. 
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Stronglift 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
Walk 1,000 Miles Challenge
5 miles1 -
Yesterday was a good day for once squatted 125lbs again and it's starting to feel good.
I rocked my OHP after a deload, back up a bit to 55lbs. I failed 60 so many times that I had gone back to 50, so I'm happy to finally be doing 55 well.
Deadlift was 155 and it was seriously super hard. I can't imagine doing more.2 -
jhmomofmany wrote: »I wanted to ask if it is ok to post progress pics? I'm excited about my back development but don't want to be obnoxious.
I think it would be great!0 -
i love progress pics, me. so please do ^^^0
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i quit my job on friday, at least on paper. in practice i'll work through the coming week (unless i or they change our minds and don't feel like it).
so, feeling clearer in some ways. was in the gym this morning at 8:30 am and much more able to focus.
bench . . . i only got as high as 80 pounds. disappointing, because i think according to wendler i should be at 90 for top set right now. but i don't regret leaving it there. couldn't quite get my setup dialed in as well as last time, and i also had some weird dyslexic moments in the later sets where i couldn't work out how to unrack either.
did some extra volume at much lower weights to try and make up for it and to keep picking away at that sweet spot for form . . . plus a lot of upper-back work with bands and rows and pulldowns. so i didn't bench according to plan but i did do upper-body work for sure.
squats . . . i have done something to my right-side hip flexor. rectus femoris or whatever . . . something quite bad as far as pain goes. it's been brewing for months at one specific point in my squats but has felt like it was going redline all weekend. i squatted anyway though. i don't officially advocate hurting yourself just so you'll have a really clear chance to learn about what not to do from the physical feedback that gives. of course not. but with that said, i think i've figured out what this issue has been. boring alert . . .i had been blaming positioning. thinking it was physical impingement, aka my sloppy habit of just letting my pelvis tilt way forwards as i go down. so spending months tinkering around to try and find some arbitrary 'better' angle for the whole move. what i think now is that it that grindy red-alert pinch comes on right when i'm starting back UP from the hole, in other words when the angle between my pelvis and femur starts to open again. and it only lasts for a few inches out of the whole rom. it's when i'm reversing directions, basically.
so all of a sudden i got smart again and realized that means it can't be impingement, you fool. not if you dont' feel it until you start up. if it were impingement i'd feel it as i go into the hole when the angle is most acute, and then it would be better as soon as i start to come up. so what that probably means is probably obvious: it's your glutes, stupid. or rather, it's not-your-glutes. i actually dive into my squats and pmuch let geometry stop me at the bottom. and then instead of having my bum gathered in underneath me, i'm using that poor stuff at the front of my hip to try and haul myself into moving in the other direction (upwards) and stand me back up. you silly sloppy moron and author of half your own problems, you
so i did do squats, but not for weight. the mission was just 'do it and DON'T let those sore muscles fire. no other goals. and once you've done one set without calling on them, try for another like that. and then another like that, until you have three sets of five in a row.' i stopped every set as soon as i did one rep wrong, paused between sets long enough to get an honest feel for whether the bad point was irritated, and used the safety rails to do a bit of split-squatting in the meantime and stretch out my quads. and then i would do it again. i squatted a metric bunch and never went higher than 55 pounds, because i also want to let my whole body sleep on it and see how it feels tomorrow.
and i made another change too. or at least, i went back and actually worked through my setup and getting into position before i would start on a rep. i was in that rack for a while, i'll tell you
sometimes it would take me a minute or two to get everything properly organized, but it really felt like it was paying off. aside from the one red zone in that hip, everything else felt really springy and elastic and strong. it got me excited and happy with the mere idea of doing back squats again.
plan from here is: keep squatting with just the bar or with very light weights, using this setup and this set of rules. that's to test whether i'm truly onto the fix, because if i am then this inflammation should start to fade as the area's not being stressed any more. essentially, i want it just to be 'active recovery' mode. and THEN when (if) the inflammation is way down or even gone . . . THEN i will start again adding weight.2 -
What's the deal with feeling so strong one workout, so weak the next?? Today's workout was hard. Warm up, then:
Squat 5x5x110#
Bench 3x3x80 then 2x5x70#
Row 5/5/5/4/5 75#
Decided not to do any accessory work today so I'll have time to take the little ones for a walk. It's beautiful outside. Happy Monday!3 -
Went to the gym last night after working until 11 pm, then had to be at work again at 7 am, which meant leaving home at 6 am. So, I got maybe 4 hours of sleep. Monthly cycle started yesterday too, so that's all kinds of fun. It's not too bad on the cramps so far but we'll see how the next couple of days go. Also, have a job interview tomorrow. It's retail but different than my current one. Gonna go and see what happens. On top of all that, my stepsister is at 40 weeks in her pregnancy and they might end up inducing labor, so might have a nephew very soon.
front squats 2x10 @ 45, 1x8 @ 70, 3x6 @ 100
good morning 3x10 @ 100
deadlift 1x6 @ 135, 1x5 @ 185, belt 1x3 @ 205
belt & liquid chalk 2x4 @ 225 and 2x3 @ 235
The 235 were on the slow side but I did it.0 -
Stronglift Workout B
Squats- 1x5x55/65/75/85/95, 5x5x100
OHP- 1x5x45/50/55/60, 5x5x55
DL- 1x5x135
Kettlebell Swing
Russian Kettlebell swing- 20x10x350 -
drive-by visit to gym on way home, in which i had the shoes on but nothing else for doing squats. no bum, no legs, no motivation, no heart.
so i did bench. it's the other hting i can do in these shoes without destabilizing myself. still can't find 80 or whatever i'm meant to be pressing by now, but i worked carefully up to 3x5 at 75 and then called it a day. now i'm that guy who goes into the gym, does bench press and leaves.2 -
squats 5x5@90lbs.
ohp 5x5@40lbs.
deadlift 1x5@105lbs.
going to stay at these weights next time,squats felt really difficult today.0 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3x5x40
Russian Kettlebell swing- 13x7x40
Week two, day one of transitioning from 35 pound kettle bell to the 40 pound kettle bell. It still feels heavy especially when I first swing it up to do the goblet squats.
Walk 1,000 Miles Challenge
5 miles
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Y'all are awesome. I love reading everybody's workouts!
SL rest day for me. Went for a 40 min walk/jog with the doggie, then dos about 20 minutes kettlebell and accessory DB work as a circuit. Then practiced handstands. 2 -
Today was not very productive, thinking I might have to deload my squat.
3x3x175 squat. This was hard, I could not do 5. going to deload to 170 and push for 5x5
No bench. They were used up and I ran out of time.
10x10x65 rows
3x8x10 arm lift
3x8x20 butterfly
After doing those dumbell exercises I realized how really week my delts are, so my plan is to getting those suckers strong!!! 0 -
Yesterday's workout:
Squats: 3x5 135lbs. I'm still dealing with my right foot/leg issue, which causes some stability issues. I'm going to stick to this weight/reps until I'm sure it's back to normal.
Bench: 5x5 100lbs. Yay! This was my first goal for bench when starting the program
Row: 5x5 100lbs. This feels so heavy to me2 -
Nicely done @kandeye
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Stronglift5x5 Workout A
Squat-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
Walk 1,000 Miles Challenge
5 miles0 -
Took everything down in weight today. Was not feeling up to lifting at all tbh. Warm up, then:
Squat: 5x5x95#
OHP: 3x5x70# 2x5x65#
DL: 3x1x195#
And that was IT.2
