rOcktober daily workout thread
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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
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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
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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 -
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
Last strong lift workout until I get back from vacation. Yes of course I am bringing my 40 pound kettle bell with. I will not be able to use it on the train because of the instability but all the other days I will.1 -
10/10/16
Squats 3x5@160lbs! (Warm up 5x45, 45, 95 & 135)
Bench 2x5@45, 3x5@80!
Barbell row: I think the short bar at my gym is 35lbs, not 25 as these felt MUCH heavier than 80lbs....3x5@85lbs(95?)
WHTs: 2x6@220lbs! New PR, felt good too! May try them on DL day next time instead,
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both my spare lifts for 3's week are done. i better eat real food for dinner tonight.
press: 45/50/55. deadlift 110/125/140. except i mis-mathed again and did 135 for the middle set.
both lifts i got 7 on the last set. so it looks like the reset back is showing me the strength that i gained, because the first time i did 3's week at these weights i'm pretty sure that didn't happen.
planks and pulldowns during, and some turkish getups to wrap up. and i'm done. there was squat experimentation but nothing to burn the farm for.3 -
upper body and cardio
band pulls - 3x10
push press - 2x8 @ 45, 1x8 @ 65, 3x5 @ 75
incline db bench - 3x10 @ 25
bent row - 3x8 @ 80
tricep push down with bar - 3x8 @ 42.5
one arm tricep cable ext - 3x6 @ 10
20 minute jog on treadmill3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X 10 X 40
Russian kettle bell swing-16 X 10 X 40
Week two, day two of transitioning from 7–10 reps. Using the 40 pound kettle bell.
I will be going on vacation and not posting for that time. I will reconnect when we get back. Everyone stay safe and enjoy your journey!1 -
Today:
Squats: 2x5@45, 1x5@95, 1x5@160-felt heavy so deloaded to 155... 2x5@155 better forth and depth.
OHP: 2x5@45, 3x5@65!!
DL: 1x5@135, 1x5@165, 1x5@135. Hit 165 finally!! Almost to my body weight!! At least it used to be my body weight!
Calf machine: 2x8@205lbs
Leg press: 1x10@373-someone took the machine after that
Felt pretty good today! Switching to 3x5 has been wonderful! Not dreading my lifting anymore!4 -
Well, it's been a while, and I need to get back to typing everything down and logging my foods...been trying to get some meal plans together to hit the goals of my lifting, while dropping fat. One thing at a time I guess.
I started this new lifting program in June after 5x5. So far I'm really enjoying it and have moved into stage 3 this past week. Hit several pr's in the last week, which is an awesome feeling, but ...there is always a but....my body is changing shape, just need buckle down on the food and macros. I hit the gym 5 days a week and get very cranky if I can't get there.
So good to see some familiar 'faces' on the board. And wonderful to see some news ones!
Today's Lifting - shoulders & calves
Military Press warm up 12@ 45, 8@ 45, 4@ 65, 1@ 100 (pr!! woohoo!)
working set 6@80, 5@80, 4@80
Seated Dumbbell Press - working set 6@20, 7@20, 6@20 (40 pds total, 20 each hand, new move in the new 'workout' schedule)
Side Lateral Raise - working 6@15, 6@15, 5@15 (30pds total)
Face Pull - working set (new move) 10@30, 10@30, 10@30
Leg Press calf work - working sets 350@ 6 sets of ten reps (pr! woohoo)
I usually finish it off with some stretching for my hips, back...then started doing push ups to finish it off.
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Julieboolieaz wrote: »Hit 165 finally!!
this is so great - way to go. and i know just what you mean about moving to 3x5 as a game changer attitude-wise.
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SL workout B day 7 week 3
Squats: 45LB 4x5, 55LB 1x5
OHP: 45LB 5x5
DL: 45LB 1x5, 75LB 1x5
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BB Curl: 30LB 3x8
Calf Raise: 45LB 3x15
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