September Workout Thread!
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jhmomofmany- even on a deload those numbers are impressive!0
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i'm obviously in a phase of 'well, i'm not keeping up with my programmed weights but at least i'm lifting'. because i'm not, but i am. today was deadlifts. i was programmed for 125/145/165 on 3's week, but what i did do ended up as 2x155 and then i backed down to 135 again.
suspect i've found a new key to my squats and what happens? i'm having terrible trouble with deadlifts again, suddenly. i just can't find a natural, normal feeling hip level. what feels comfortable to me . . . when i set up that way and look at the sideways mirror, i'm actually angled downwards from hips to shoulders. i can get horizontal at best. i do not have long legs either, which makes it the more annoying. if i'm going to deadlift upside-down like this, i could at least have the knowledge it means i've got legs up to here. in reality, it feels like mine don't even go up to there
so that's thing one. and i was having trouble in a second place too - stabilizing my lower back and/or keeping it out of hyperextension. this one was the principal reason why i quit while i felt like i was still ahead.
to make up for it i did 3x5 pendlay rows with 65, 3 or 4 sets of 12 the seated row cables, pulldowns, some static holding on the smith machine bar, a dose or two of hard core planks, single-leg glute marches, and something else . . . oh yeah, deadbugs and breathing into lower belly for a whole bunch of slow breaths. frustrated but i feel like i'm taking it out on things that are at least not UNhelpful in the long term.2 -
todays workout,
squats 5x5 @90lb the pain in my groin is back,so annoying.ive been watching youtube videos on form and thought i had it as it didnt hurt when i last lifted.will stay at this weight for a few weeks.
benchpress 5x5@60lb .the last set was so hard but managed to complete.
rows 5x5@55lb .really dislike this lift lol .1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 40
Russian kettle bell swing-16 X7X 40
Week two, day two of transitioning to the 40 pound kettle bell.
Walk 1,000 Miles Challenge
3 miles1 -
Great to see everyone still plugging away. I feel so guilty that I have not been plugged in lately. I have continued to workout but my prioritizes have shifted. All the time I use to spend on this forum, I now must apply in this new and very critical journey in my life. So keep going ladies. I will continue to log my calories and workout but just don't have time to read the boards much anymore. You ladies rock and I hope to rejoin at a later time.2
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Baby news - Stepsister had labor induced yesterday and spent all day well, not able to have the baby. I woke up at 6 am to finally the text that they had the baby. It was through c-section but her little boy is here and all are doing well.
I skipped upper body day on Tuesday. I had the interview and hadn't gotten quite enough sleep so by 11 pm, I was tired. Plus it was a rough day at work with us being understaffed again. Yesterday was better work crew wise at least. Food wise it didn't go very well. Ate around maintenance and most of that was in candy. Tasty but not the best choices for sure. On the plus side, last night I did manage to get to the gym for lifting. All of the squat and deadlift sessions are getting questionable just because they are near my last one rep max attempts. Going to be hit or miss as more chance of failure but so far going pretty well.
Squat - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, with belt 1x4 @ 165
then with belt 3x2 @ 195
Overload - with belt 265 for 20 count
Pause Squats - 1x2 @ 145
Sumo Deadlift - 1x6 @ 135, 3x5 @ 185
I wasn't sure if I'd make it since I had to do the 185 squat session twice after failing on the first attempt. Plus 245 overload had felt so heavy, a 20 lb jump seemed a little intimidating but I managed to move back from the rack and all. Happy with the progress and maybe I'll be seeing a new 1 rep max next week when I am set to attempt 205.0 -
Dawn - congratulations Aunty!0
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Squatted 130 finally.
Bench is so hard for me. I think I'm doing something wrong. I could not really do more that 2 sets of 70 lbs.
Gym guy told me I was doing barbell rows wrong. He might be right but he also told me I squat wrong so... grain of salt.
I deloaded to 65 on barbell row and it felt right again. Sigh.1 -
rows is one of those things (like all the other upper-body ones :P) where the tolerance is tiny. the moment you're over your manageable weight line, form goes to hell.
i didn't lift today and i'm proud of it \o/ instead i biked downtown to have coffee with one of my favourite people in the city, an ex-colleague i haven't seen for two years. we met 'for coffee' at 10:30 am and hung out tpgether until past 2 o'clock.
i told her i had started lifting the last time we met. i was only a couple weeks in, and i had all these grandiose plans at the time. so she asks, and i tell her where i'm at now and what's been going on. that was fun.
then i showed her my guns and my delts and my traps, and that was even more fun
we wander into the community centre (it's her neighbourhood so she knew where it is), and i check out the weight room just in case i end up working downtown. show her how the cage clips work and give her a set of ohp with the bar, just showing off by this point. she says 'and so you have abs now?' we're laughing. shes kind of teasing me. kind of, i tell her. i'm still chubby, but, well - and i pull up my shirt and give her a look.
she gasped. so i guess i have abs. 5 -
Kettlebell Swing
GobletSquats- 3x5x40
Russian Kettlebell Swing- 16x10x401 -
trainer day, still can't squat. not with the bar, for crud's sake. i can back squat with broomstick, just not with the bar. i can front squat with kb's or sandbags, just not with the bar. it's extremely, extremely irritating.
i did bench 60/70/80 and do quite a lot of not-with-the-bar squatting of various kinds. but i'm really baffled and really annoyed.0 -
still just gonna call this 3's week. for now anyway.
i did ohp and it went well: 45/55/60. i actually had this impression that i was supposed to do 62.5 at the top, so in my head i was lowballing it by doing 60. i compensated by re-doing the first set at 2x5, so that was a nice surprise when i got home.
i did a lot of squats with broomstick, women's bar and kettlebells, but still can't back squat without trouble if there's a real bar involved. i'm just going to live with it being the way that it is, and in the meantime do what i'm doing because at least this way i can make sure that i'm really getting my glutes.
buncha other stuff, but nothing all that serious. first time i've lifted without a shake inside me for a really long time, and i had to stop halfway through and go get a muffin to keep me going. i warmed up on the rowing machine for 10 mins, so that was a difference and may have had something to do with the feebles that came over me.1 -
Stronglifts Workout B
Squats-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1X5X 135
Kettlebell Swing
20 X 10 X 35
Walk 1,000 Miles Challenge
3 miles0 -
new plan . . . or validation for the situation i'm already in, so now it gets the fancy label of Plan. i'm resetting back to my cycle 3 weights. and since that puts me at pretty exactly what i've already been lifting while i fight this cycle, i'm just going with it and i'm going to move on finally to 5/3/1 week.
but not today. today i was so inspired by the idea of an upcoming 'heavy' week i already know i can do, i stopped off at the gym and did 'supplemental' deadlifts. which is 50 reps at 50% of your training weight.
i did them as singles, i.e. full setup each time. but i strung them together into sets, even so, so it came out at 5x10, with actual rests in between.
really glad i did it because the weight was only 75 pounds. that's almost exactly the right amount of weight to get a proper feel for the different cues, but still light enough that you can do it and do it and do it. so it really let me put myself through a little form clinic and work on this whole thing of getting my hips down a bit. i was damned glad to finish the final rep though.
i did have some notion that i was going to do one heavy lift and one supplemental. but i hadn't brought my squat shoes and to tell the truth 3x5 goblet squats with the 24lb kettlebell was enough for me for today. i threw in 5 sets of pendlay rows in between the deadlift sets, with the same 75 pounds.1 -
I skipped gym yesterday, no upper body again. Food wasn't that great yesterday or today either. In fact, I spent my day off yesterday mostly sleeping and a little time was spent watching anime on youtube. But today, had early morning shift, came home and did a couple of things online including a tiny bit of writing and went to the gym for deadlifts.
front squats - 2x10 @ 45, 1x8 @ 70 and 3x8 @ 100
good mornings - 3x10 @ 100
deadlift warm ups - 1x8 @ 135 rdl, 1x5 @ 185 and with belt 1x3 @ 205
deadlifts with belt and liquid chalk - 3x2 @ 245
Then I walked on the treadmill for about 30 minutes total. Shin hurt a smidge but wanted to do a little cardio. Now considering bed early as I have another morning shift. We'll see how it goes as I kinda want to write too after listening to music at the gym and pondering stories during cardio.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-16 X7X 40
Week three day one of transitioning from the 35 pound to the 40 pound kettle bell.
Walk 1,000 Miles Challenge
5 miles0 -
todays workout,
squats, dropped back down to 40lbs,still getting pain in groin but just on the right side now.determined to get them right!
ohp 5x5 @40lb.
deadlift 1x5 @ 105 lb.
welcome to the select company of special women who can press and bench more than they squat hope the mystery settles down soon
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I've got the opposite. My squat and deadlift are almost the same. I can only deadlift a little more than I can squat. I can only assume I'm just very quad dominant, but I did read that it wasn't that unusual for short people.canadianlbs wrote: »todays workout,
squats, dropped back down to 40lbs,still getting pain in groin but just on the right side now.determined to get them right!
ohp 5x5 @40lb.
deadlift 1x5 @ 105 lb.
welcome to the select company of special women who can press and bench more than they squat hope the mystery settles down soon
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canadianlbs wrote: »todays workout,
squats, dropped back down to 40lbs,still getting pain in groin but just on the right side now.determined to get them right!
ohp 5x5 @40lb.
deadlift 1x5 @ 105 lb.
welcome to the select company of special women who can press and bench more than they squat hope the mystery settles down soon
I know what's going on?I can bench 60lb but as soon as I get upto 80lb + on squats I get pain.driving me mad lol.1 -
I know what's going on?I can bench 60lb but as soon as I get upto 80lb + on squats I get pain.driving me mad lol.
\o/ \o/ yay \o/ \o/ where have you been all my life?
lifetime best squat, me: 100 pounds. once, after two years of tapping 90 or 95 and then dropping back down to 'work on form' once again. and i'm chugging my way steadily towards that on bench, with no serious holdups in sight.
all i'm aiming for now is to fall a little less low each time i fall back. i'm hoping i can fill this squat glass from the bottom upwards, i guess. ONE day i'll work out all the kinks, and start getting newbie gains on my squats when i'm 76.2 -
Stronglift Workout B
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
2 miles0 -
in-between day. press coming up for real on friday, and didn't feel solid enough for real squats.
ohp 30lb 5x10 reps. shoulders were burning by the end, but form felt great and it was nice to have such light weight so i could settle on that.
antagonist muscle work: cable pulldowns and band pulls in between sets on the press.
squats, oh my. still getting the pinch. i did at least 5 sets of 5 with the bar, then moved to kettle bells and did 5x10 bottom-up goblet squats using HAMSTRINGS AND GLUTES ONLY.2 -
Wow its been a week since stronglifts...no bueno
. Got a workout in today, but I'll pay for taking too much time off and be sore tomorrow haha
Squats: 3x5 135lbs. My leg/foot feels a lot better, sticking here to perfect form. I feel like I have a little butt wink happening.
Ohp:5x5 80lbs. A repeat weight since it's over a week. Felt really good.
Deadlift: 1x5 175lbs. Felt extremely heavy, but in a good way
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Stronglifts Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-19 X7X 40
Week three, day two of transitioning from the 35 pound to the 40 pound kettle bell. No issues with strength or body.0 -
canadianlbs wrote: »I know what's going on?I can bench 60lb but as soon as I get upto 80lb + on squats I get pain.driving me mad lol.
\o/ \o/ yay \o/ \o/ where have you been all my life?
lifetime best squat, me: 100 pounds. once, after two years of tapping 90 or 95 and then dropping back down to 'work on form' once again. and i'm chugging my way steadily towards that on bench, with no serious holdups in sight.
all i'm aiming for now is to fall a little less low each time i fall back. i'm hoping i can fill this squat glass from the bottom upwards, i guess. ONE day i'll work out all the kinks, and start getting newbie gains on my squats when i'm 76.
I'm the same,got upto 95 pounds and dropped to 40 to work on form.im on my third round of doing this now. When I first started and was easily adding 5 lb on every time I lifted I thought I'd be squatting my body weight in no time.little did I know ha . We ll get there one day.☺1 -
My deadlift is heavier than my squat but all of the lifts are now harder to increase on in general, upper and lower body alike.
Last night's shift at work was rough so didn't go to gym after. Had the evening shift, which is normally fine but we were understaffed again. We had a cashier up front and in wine/spirits, one cosmetics person and me, the only one working the floor and to cover breaks plus when the lines got too big and still to finish putting away freight. Yeah... Someone didn't schedule well because morning had a lot of people working and evening was rough. Made it through but clocked out 15 minutes late then had a little traffic on way home due to construction so didn't bother with the gym. Plus, I have two days off in a row so will get enough gym time.
Since don't have work today I went to the gym mid-day instead of at night and actually trained upper body. Though early on in the lifting, the fire alarms went off. It wasn't any reason from our section of building so we ended up just going back to lifting even though it was a little while before the alarms finally stopped. They are doing construction on one of the buildings in the little shopping complex so that was probably the cause.
Just did random working around three lifts at a time, circuit like, until the last couple where I just did the two. I hadn't eaten since last night at 8 pm and only drank some coffee with a bit of creamer earlier this morning. Not the best plan. Got a little winded/dizzy at the end of the lifting, so only did 2 sets instead of 3 for the hip thrusts cause had to rest and part of it was just my stomach was having issues and the weight right on my hips didn't sit well so to speak. I felt better quick but still walked instead of jogging on the treadmill.
Stopped at In & Out on the way home as sister wanted that or Taco Bell and I didn't feel like burritos yet again. Tad pricier but was nice to have a plain burger and some fries. mmm food
assisted pull up machine - 1x3 @ 25 and 3x6 @ 40
tricep pushdown - 4x10 @ 35
cable bicep curl - 4x10 @ 35
incline db bench press - 3x8 @ 30
one arm db row - 3x8 @ 35
lateral raise - 3x10 @ 10
one arm db snatch - 3x5 @ 30
hip thrust 2x8 @ 90
60 minute walk on treadmill
Tomorrow will include attempting 205 squat for 1 rep, which will be a new PR if I get it. Definitely eating more than 1400 and going to have food before lifting for that. Can't wait to see if I can get it this time.1 -
Stronglift Workout B
Squats-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1 X5X 45/50/55/60, 5X5X 55
DL- 1X5X 140
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Walk 1,000 Miles Challenge
5 miles
Canadianlbs - I also have a hard time with squat. I was up to 130 before I got sick but deloaded mainly due to that. When I started to go back to the original 130 I had moved a mirror into my workout area and noticed that my form was off! I was not going parallel. So I deloaded way down to where I could get parallel. That was 60 pounds. I have finally worked my self back up to 100 pounds. I cannot move on though, because it is not easy to go parallel yet. I do what you have suggested or reported doing a lot because I value your advice on the subject. So I have readjusted my form several times. So, thank you for your advice!1 -
fanncy0626 wrote: »So, thank you for your advice!
it's nice to know that it's helping someone.
idk, i'm kind of in the philosophical phase about it. if finding a reliable form is harder than actually doing the lift, for me, then i gain more if i put my work towards finding that form. and if my body keeps moving things around so that something that felt fine yesterday hurts me today, then that's just what i'm dealing with, i suppose. my patience muscles have got pretty huge, even if nothing else has.
psychologically, it helps sometimes to know that i do have the strength. i just don't have the non-inflammation consistency to use the strength on a consistent basis, and there doesn't seem to be very much i can do about that. the killer with chronic illnesses is not taking personal responsibility for things that are not in your control. so much about lifting is about that - your x hurts because you're not y/because your z is so weak. for anyone who does have a chronic issue, it's at least one layer more complex than that.
anyway. off to lift, me.
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