rOcktober daily workout thread
canadianlbs
Posts: 5,199 Member
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5's week, idk about this . . .
i did ohp today, but hadn't checked my weights beforehand so i got them all messed up. (they were 50/55/60). i know i did 5x45 and 5x55. i may have done 5x60, but i'm not sure. all this was out on the floor so i was cleaning the bar for each set. then i moved into the rack and tried 65 because i hadn't cheecked on my weights. none of that going on, although i think i got two of them.
then i did squats. still on the 'just find a form that is kosher and causes no pain' wagon here. i did pretty well with front squats, actually. i was doing pretty well with back squats, too, in between. and then something went bad in one knee so i took a long long break, re-tested it without weight and gave up. i can get into the hole on it. i just can't get out again so i'm hoping i quit in time.
i rode home and that seems to be fine. walking around on it and that seems to be fine. i'm terrified to go googling and find out what i might have done. maybe if i just go to bed and pretend that it didn't happen i'll wake up fine and it won't have.
le sigh.2 -
Today, I was lazy all day since it was my day off. I slept in then spent a fair amount of time watching anime on hulu. Did get to the gym for the all important deadlift session. Unfortunately, forgot the liquid chalk at home so almost had a slip after lockout but managed to get the set done. Fun having the recent new one rep max now involve 2 reps. Have only one session each for the peak cycle and it'll be over. Going to attempt 10 lb increases on both squat and deadlift. Going to be a tough week.
front squat - 2x8 @ 45, 1x8 @ 65, 3x8 @ 85
good morning - 3x10 @ 85
Deadlift
warm up - 1x8 @ 135, 1x5 @ 185, with belt 1x3 @ 215
with belt - 1x2 @ 2552 -
Canadianlbs- thanks for starting this thread! I love the title!
Stronglift 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
3 miles2 -
SL - B Day 3
Squat: 45lb BB 5x5
OHP: 45lb BB 5x5
DL: 45lb BB 1x5 + 65lb 1x5
+
BB Curls: 25lb BB 3x8
Calf Raises: 20lb DB's 3x15
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Kelll12123 wrote: »First day!
congratulationsStruggled a bit with the bench press.
45 can be a hard place to start. don't be afraid to repeat at this weight, if your gym doesn't have the lighter 30lb bar or the rack isn't set up for you to use that one safely.
you could also just work with the 30lb bar, if you felt okay enough not to use the rack at all. the only reason i mention safety is re-racking the bar is only safe if the rack is narrow enough that you know for sure the thin part of the bar will catch onto the pins. fixed-width racks kind of need the big bar.1 -
Love a new thread!! New month lets rock it!
Squat racks were full when I got to the gym-so I did WHTs first love them!
WHTs: 2x8@215lbs!!!
Squats: 2x4@45, 1x5@95, 1x5@125, 5x5@155lbs
Bench: 5x5@80lbs
BOR: 5x5@80lbs
I'm definitely reaching my limits! It took 1.5 hours to get through this workout today and I was exhausted afterward
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Has anyone done the mad cow protocol? I started looking at it today 1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3X5X 40
Russian kettle bell swing-10 X 10 X 40
Round two of the first four weeks of the basic program. For this 4 weeks I will be increasing my strength by increasing the number of swings that I do. This is in preparation to increase to the next size kettle bell. I will do this only on Stronglift rest days. Week one, Day one of increasing from 7 to 10 reps.
Walk 1,000 Miles Challenge
5 miles1 -
Managed to go do upper body day after work since I was lazy and stayed in bed far too long this morning. I wasn't feeling it but went and did the lifting anyways.
band pull apart - 3x10
bench press - 2x10 @ 45, 1x8 @ 65 and 3x6 @ 85
overhead press 1x8 @ 45, 3x5 @ 65
one arm db row - 3x8 @ 35
cable bicep curl 3x8 @ 35
face pull 3x8 @ 35
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Stronglift Workout B
Squat-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL-1X5X 150
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Walk 1,000 Miles Challenge
2 miles0 -
I moved to 3x5 today because I've been so wiped out lately from my 5x5. It was good! Able to add a few accessories too
Db lateral raises 2x10@10lbs ea
Db flyes 2x10@20lb ea
Squats: 2x5@45, 1x5@95, 1x5@125, 3x5@155lbs - better depth and form this time! Yay!
Ohp: 2x5@45, 1x5@65, 1x3@65, 1x5@65
DL- 2x5@135lbs- I usually do rack pulled dls because of my compressed disc in my low back-but the cage was full so I did my DLs from the ground. Tried 165, but my back wasn't having it, so I went back and did another set at 135lbs. Live to lift another day.
I like the 3x5 set up and hope to continue with it 1 -
oh yeah, that reminds me . . . i was going to say that i went to the gym and didn't do anything much, but then i remembered that i did do my bench press. so check this. this girl benched 80 pounds for five reps today.
bench 60/70/80 wasn't even that hard. i thought it was going to be after the middle set, but the first rep was fine, the second rep was fine . . . last one a tiny bit of a fight, but that's all.
deadlift 105/120/140 meh. these felt heavier than i want them to feel, but
it's 5's week, by the way.
i still can't get anywhere that isn't harmful with squats. had a long and really nice talk with the attendant/trainer i actually like, the guy with the beautiful squats who asked me recently how come i never add weight. we nattered about all the various options and styles and i got a little form check, but the fact is my butt-wink is almost invincible and the only solution that seems to work properly gets me in the i.t. band right now.
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-13 X 10 X 40
Week one, day two of increasing from 7-10 reps. This is to increase my strength to transition to the 45 pound kettle bell.
Walk 1,000 Miles Challenge
5 miles0 -
As for me... Well, I'm tired and cranky. Last night, after working until 11 it took 30 minutes just to get to the 101, so made for a long commute to the gym. It took me longer to drive there than do the squats. Then had to be at work by 7 am, which meant about 4 hours of sleep. Got in only to find out we were short and none of the usual cashiers were scheduled so I got stuck up at the register all shift. None of my stuff can get done cause most days I have been the "breaker" so had to cashier for a few hours every shift and was supposed to not have that issue today and instead it was worse. Today is a lower calorie day too which meant I doubly couldn't spend lunch eating candy. Le sigh.
But I did do squats last night.
warm up - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135 and with belt 1x3 @ 185
1rm set with belt - 1x1 @ 215
Struggled at the sticking point on the way up where I had a little doubt but managed to push past it. Not ATG from the video but still, think it's decent enough. Nice to improve since before moving I failed at 205. Granted it's only 15 lbs but moving my way up. Next is to get that 225. #goals.2 -
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 1000 Miles Challenge
3 miles1 -
SL workout A (october 5)
Squats: 45BB 5x5
Bench: 55BB 5x5
Row: 25lb DB's 5x5
+
Skullcrushers: 25BB 3x10
Shrugs: 45BB 3x15
SL workout B (today october 6)
Squats: 45BB 5x5
OHP: 45BB 5x5
DL: 70BB 1x5
+
BB Curls: 30BB 3x8
Calf Raises: 45BB 3x152 -
trainer day. we're out of sync still/again on my weights, but eh. mr t's weights are always lower than mine so i'm taking them. it was nice to get multiple reps on that third set for a change.
and i never remember that in mr-t world, your final warmup set is only meant to be for 3 reps. especially when it's 5's week. i just start at the number on the left and do sets of five until i run out of numbers along the right.
press: 40/45/50. i sneaked in an extra two pounds and got 7 reps on the final set.
deadlift: 95/115/ 130. or something. i got seven on those too. the form wasn't great (at all) so i'm glad that the weight was so low.
i did rows with good form for accessory though
i kept them to 65 pounds, and that's probably why. felt significantly stronger with that weight than the last time i remember doing it for rows.
felt tired today and a little disappointed in my performance with such easy weights. otoh, i haven't weighed myself for a while but all the visual signs seem to be saying i've lost some weight. so maybe i've been deficiting without knowing it.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-16 X 10 X 40
Week one, day three of transitioning from 7-10 reps. I can feel that I am gaining strength. I had a twinge of pain in my right hip but repositioning my toes inward a little alleviated that. If any of you experience any discomfort in your hip joints repositioning your feet should alleviate that. This exercise should never cause pain.
Walk 1,000 Miles Challenge
3 miles0 -
well, i didn't lift, but i spent the whole day doing various hip-rehab things instead. it does feel much much better, but i decided that now i'm on the path to recovery i might as well go the whole way, or at least another day's worth of further . . . rather than going back and squandering all my progress immediately. kind of like when you take penicillin and the first two pills kill 80% of the germs but you still have to take the other 13 to chase down the other 20%.
boring self-absorbed part:
there's a tfl stretch on upright health's youtube channel, which actually traps the tfls instead of just stretching the rectus femoris. i did that on thursday and i honestly think was the first breakthrough pill. and then the second one was this hellacious yoga pose called cow face that carried it into the i.t. band as well. i actually have almost equal external rotation in both my hips back! two days ago, if i lay flat and just let my femurs relax and fall outwards, my right foot would be almost flat on the floor and the left one would barely move. so yee hah about that. and big surprise, most of the pinching and sciatic pain in that hip is gone too when i squat. oh, and my sacroiliac stuff i've been whining about? well, i may be getting ahead of myself, but guess what.
meanwhile i've just been doing third-world squats to re-settle my s.i. and lumbar spine. plus bodyweight moves to bring my glutes back online, since i know that hip pain pretty much shut them down. today side clams, tomorrow the world!2 -
Stronglift Workout B
Squat-1X5X55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1X5X 135
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Three days until we leave on our vacation! During that time I will not be online very often. I will be gone for 11 days. I will try to read but probably not respond. I have been told I will have very little if any Wi-Fi while we are on the train.0 -
squats, mostly. hips seemed to be working so i figured that was a better use of the rack than bench press.
i went in sets of 5 with 5lb increases up to 75. then at 75 i was only good for 3 in a set. so i did two sets there plus one more of 5 at 55 cuz why not. i'm really not sure if my form was any good, but at least if it was bad it was a different kind of bad from what i've been up against.
and then a ton more stretching. oh, and i planked my face off trying to make sure i'd be using my abs.2 -
Today was a fail. Another long day and not able to do any of my stuff at work due to cashiering. I did eat okay, even brought food to work for once. Got about 1500 calories with chicken as main protein source but even fit in a candy bar as allowed some dairy today. However, I still am a bit tired and the deadlits were heavier feeling. I almost considered going for a little higher because I'm so close to 2xbw, but glad I didn't. Weigh in this morning was 132.8 so 265 deadlift is like .6 below 2x that. However, I didn't succeed.
front squat 2x10 @ 45, 1x8 @ 70 and 3x5 @ 85
good morning 3x10 @ 85
warm-up - 1x8 @ 135, 1x5 @ 185, with belt 1x3 @ 205 and 1x1 @ 235
chalk and belt 265 - fail
The 185 felt heavy but 235 went okay. I attempted 265 twice. I could get it off the floor but struggled past that point, though got a little further the second time. I might try again on a day off when I don't get up at 5:45 in the morning. Eat at least 1500 again or even a little more and keep the before deadlifts warm-up moves light.
It was also awkward because there was a guy there behind me the whole time, from front squats to deadlift. He spent most of it sitting on the floor occasionally looking on his phone and sort of stretching. Though he looked down obviously when I was squatting as could see him in the mirror that was right in front of me. It was just weird with him not doing anything really that entire time but chilling on the floor in the gym.
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saturday i did sl
low bar squat 5x5 at 55 (deloaded recently to break parallel and got just about there using a bench for reference, the bench sits right at parallel and i butt bump it each rep but don't fully land like a traditional box squat)
overhead press 4x5 at 30 and 1x5 at 40 (not ready for the bar yet, but the dumbbells jump from 15's to 20's and i didn't think i could do the 20's - i could! at least for 1 set)
deadlift 1x5 at 105 (warm ups at 55, 85)
today should be squats at 60, bench at 60, and rows at 70. also i'm like 5 days behind in a plank challenge, so that's gonna be a lot of minutes to catch up on)2 -
Stronglifts Rest Day
Kettlebell Swing
Goblet squats-3X 10 X 40
Russian kettle bell swing-13 X 10 X 40
Week two, day one of transitioning from 7-10 reps on Stronglift rest days. With the 40 pound kettle bell I can really feel that I am getting an excellent workout.
Walk 1,000 Miles Challenge
I have put this on hold due to preparing for our vacation. I am running around the house doing things but my iPhone does not record those steps very well.1 -
SL workout A Day 6 week 3
Squats: 45lb BB 5x5
Bench
Press: 45lb BB 1x5, 60lb 5x5, 65 1x5
Row: 25lb DB's 5x5
+
Skullcrushers: 25lb BB 3x10
Shrugs: 25lb DB's 2x154 -
todays workout
squats 5x5@77 lbs.
bench 55554@62lbs.first time at 62lbs ,felt pretty good till the very last one.
rows 5x5@57lbs,dropped back down from 60 as was finding it really hard.2
