December 2016 workout
mustb60
Posts: 1,090 Member
Just starting this thread to keep myself accountable.
5/12/16
De-load Session 1 Body weight 82.6 kg
Squats 22 kg ( 44.5 lbs) 5*5
Bench press 22 kg ( 44.5 lbs) 5*5
Barbell Row 30 kg (66 lbs) 5*5
5/12/16
De-load Session 1 Body weight 82.6 kg
Squats 22 kg ( 44.5 lbs) 5*5
Bench press 22 kg ( 44.5 lbs) 5*5
Barbell Row 30 kg (66 lbs) 5*5
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Replies
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decided to write off the previous week as junk/rest, and just say the new cycle starts now. that was on sunday.
bench for 5's week on monday, at 60/70/80. bad form and tight muscles; only got three for the top set.
bench again on tuesday because monday didn't work for getting all five. didn't work on tuesday either
but at least the volume is in.
squats for 5's week and deadlift for hypertrophy on wednesday. squats in front/back superset with 5lb increases up from the bar. i made the top set of 80 for both although they were crazy ugly. i'm going to call this done though, because of the extra volume.
deadlift hypertrophy was 105 pounds and felt strong. i had a breakthrough about my eccentric phase and feel like deads are finally hitting my glutes with that change. the sets were easier too, as i did half of them in full sets of 10, with a release and re-set for every new rep. mid set was 8 and then 2, and the last 20 were mostly grouped sets as well, so no singles at all. the last hypertrophy session for deads was 100 pounds and i was down to singles after only a few sets of five. so feeling good about every part of my deadlifts this week.
and then when i came home i took a bath after dinner and went to just 'rest' before i took off my bathrobe and put on pyjamas . . . woke up at 6 am in the same bathrobe and without having even moved in the interim. so deadlifting still got it, as far as wiping me out.
need to/could do my hypertrophy presses today, if i think there's enough recovery time before i re-do them friday. idk, though.1 -
Deadlifts!
Thought I'd check out the gym after 11 pm since that's when I get off work from an evening shift. Still had to wait but that's because there are only 2 squat racks in the massive gym. One is a regular one with moveable safeties and the other has the built in safety that isn't moveable. It's a little too tall for me to squat unless I moved away from it but it's not caged so easy to just back up. Not one for max testing but easier to use for deadlift as there is the padding right in front of it.
front squat - 2x10 @ 45, 1x8 @ 75 and 3x8 @ 85
deadlift - 1x8 @ 135, 1x6 @ 165 and with belt 4x6 @ 185
calf raises (cause i haven't done them in many months) - 3x10 @ 70
Not bad. Easy to get to with just walking across the street and down the block a little from work. Not busy busy late but I probably won't want to go and use the racks if I'm in a hurry. Waiting may be common. Need to try out the location near home soon and see what it is like.
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Squats: 5x5 @ 90
OHP: 5x5 @ 45
Deadlift: 1x5 @ 95
I got someone to video me doing one of my squat sets...sad panda, I'm a little disappointed in my form. I had good depth, but I was kind of wobbly sideways and on two reps tilted forward too far. I still don't know if I'm squatting high bar or low so I'm not sure what to do to correct it. Going to see if I can get someone to tape me again on Friday (there isn't really anywhere to set a phone near the lone squat rack) and see if I can suss it out.1 -
^^^ i lift in a space where filming is streng verboten and i'm all about that rule. so what i do instead is set up my webcam at home and film sets of four to eight just with a broomstick. getting instant feedback while i still have the clear physical memory of exactly how each rep felt was the tightest feedback-and-correction loop i ever found.
my neighbours probably think i'm extraordinarily strange. the computer is next to the big front-room window so i have to do them right there to be within range of the cam.
i'm done my main at-home lifts already this week (squats and bench). so today i went and did hypertrophy overhead press - and nothing else.
that was really fun. i did it in street pants, even. just in, flat shoes on, find a rack, lift, change the shoes, and back out. my press was pretty miserable on friday when i was stiff, so the other neat thing was how well this went. i did the first set as 5, but then after that i was doing sets of 10 all the way, with another 5 at the end to wrap up.
i took actual 3 minute breaks between sets, so i'm sure that must have helped. but still i'm really pleased with myself. form-wise, the press is working like crazy for me right now. according to mr t i've got it 'about as efficient as it's possible for an overhead press to get' and i'm consistent as well. i found this sweet spot in the start position where if you get the bar into that, it's like it just goes up on rails and feels unbelievably light. for me it's right in under my chin, near my collarbone. rack the bar there, keep your upper back tight and squeeze the hell out of your glutes, and you're good.
so 5x10 overhead press at 45 pounds. and hypertrophy 5x10 still doing great things for me . . . at least as far s getting better at doing hypertrophy 5x10 sets. i have this hope/expectation that after a while it's also going to start paying off with the major sets too.0 -
^^^I may try this, although I think my form changes under load. My trainer was over the moon about my form in a squat without any weight, and even using just the empty bar feels like nothing now. My last working set was at 90 lbs, and I've been feeling like it's getting harder to stay straight since about 75-80. I plan to stay at 90 for the next set instead of moving up, and asking if my trainer can take a moment to watch me and maybe video a set. He's offered a couple times that if I want to ask a question or have him check something that he's willing as long as he isn't with another client, so I'll try and take him up on it.
Also, 5x10 of OHP? Damn, woman. I did my 5x5 of 45 yesterday and it wasn't as much of a struggle as the previous session, but I wouldn't have gotten through five more sets.
Oh, and for funsies--book reading lady was there again yesterday. Wandering around with her book, doing a few random exercises and reading a few pages in various spots in the gym. No purse this time, she must have used the locker. :-P0 -
todays workout
squats 5x5@99lbs
ohp 5x5@47lbs this still feels really heavy,form wasnt great.
deadlift 1x5@126lbs.0 -
amy, i wonder if some accessory sets with front squats could help you right now? with back squat i find it so easy to overdo the back angle and get into taco/turtle mode, but front squats spank you right away if you even think about it. so i'm all the backwards from what the doctrine says.
with back squats it's too easy for me to do it all with my legs and never really use my glutes or abs. but front squats force me to sit down properly into my glutes and make the anterior/posterior parts of my core talk to each other and coordinate for making sure i'm upright. it's a killer ab/upper back primer for me and seems to carry over well as a kind of check on my worse back squat habits once i've woken them up with front squats.
the overhead press is my lift errbody got one and that one is mine. that groove seems to be no more than an inch wide for me, so it's really easy to miss. it was so effective though, that it felt like i was cheating somehow. 0 -
Canadian, that's worth thinking about. I've shied away from trying front squats after the first go in part because the bruise on my upper arm from the bar rolling around is STILL fading weeks later, and it was very uncomfortable while I was doing it. Maybe I need to try again and shift how I hold the bar in front? I do feel my butt working in the back squats, so I know at least some parts of my form are correct. This is my first time doing barbell work so I know there will be adjustments to make as I go. I also have always had a weak core, and may need to do some accessory work to tighten that area up. Post-CS, it's fairly abysmal.
I generally have very good posture (dance class will do that) so that part is usually ok. I think this work is probably also showing how imbalanced I've become from carrying a baby and now toddler on one hip (one side gets stronger, squat becomes a little uneven, unevenness shows up under load, hence wobbly). I may also be overthinking the whole thing and just need more practice! I do definitely appreciate the feedback and ideas, so please keep them coming. I'm glad you've found your lift, and stay in that groove
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Today's workout:
Squats 5x5 @ 90. I set up my phone to record on a bench and from the quick review I took, form looked a little more consistent. This is a challenging weight for me so I may stay at it for one more day.
Bench press 5x5 @ 50
Rows 5x5 @ 70. I dislike rows. They are my least favorite of the SL program. My upper back hates Pendlay rows so I do regular bent over barbell rows (back at about a 45 degree angle) but I still don't like them.1 -
cancelled my trainer-day session because of the snow warning. so i went to the rec centre and did it solo. 5's week now over.
press 45/50/60 . 60 was heavy. disappointed because i'm supposed to be the hypertrophy queen here. so just for spite's sake, i did joker sets too. i think that's what they're called: 5 at 55 and then 50 and then 45.
deadlift, same thing. 115/135/155 and the 155 was HEAV.EE. like, really heavy. like, where-do-you-get-off-being-so-heavy heavy. so again, for spite's sake and because i feel like hypertrophy isn't helping me learn how to lift heavy stuff, i did another 10 reps in small sets at 135 afterwards.
and i'm adding 5 pounds to both lifts for my next 5x10 thing with them.
so not exactly pissed off but a bit disappointed. i guess. whatever it is that hypertrophy is adding to this mix, it doesn't seem to be straight strength in the heavy work sets. i'm going to keep it up because i like doing it, but have to admit that it's sort of a bread-on-the-waters thing for me right now.
tomorrow, squat/bench press hypertrophy. and then 3's week will begin on sunday. or monday, maybe.0 -
Checked out the gym location closer to the apartment. This one has three squat rack spots and they aren't hex plates. Only trouble was no 2.5 plates, which made it difficult with the numbers I was supposed to lift but that was okay. Being lower weights, increasing by 5 wasn't difficult.
Squat - 2x10 @ 45, 1x10 @ 95, 1x8 @ 135 and with belt 4x5 @ 155
Overload - 225 @ 20 count
Pause squat - 2x5 count of 8 @ 110
Then went to small park and jogged for about 35 minutes.0 -
Hi all. I know I come and go but was looking thru to see real life progressions and digressions on SL. I had started then went traveling,..... Yeh. Well back home and been at SL for three was only but committedly.
Using Dumbbells only and am just at the following, which does seem light but...:
Squat: 30
Ohp: 20
Bench: 20, left arm struggles with this weight tho
Row: 25
Deadlift: 25.... Or would that be considered fifty combined?
It's becoming more fun as I go. I almost don't want to do rest days! 0 -
Deadlift: 25.... Or would that be considered fifty combined?
that's 50 if you had one in each hand and they were both 25.
i did hypertrophy day. still mad that that bench in this past week was so hard to do (aka that i failed to get all 5 for my top set).
squats 5x10 at 55. did something tweaky to my back during the warmup sets so when i got going on the real sets i was being suuuuuper careful to avoid walking myself straight back into whatever caused that sensation. i alternated front and back, but my 5 sets this time is more like 'at least 5 sets altogether' not '5 of front and 5 of back.' someone else wanted the rack and i just made sure i'd done at least 3 sets of each to make sure i'd reached 50 reps. then i quit.
bench same: 5x10@50. my training max this cycle is 100 for bench, so that's nice and tidy. some guy asked to work in with me after i think the first set, so after that i didn't have much choice but to do the remaining sets straight through. and to take very short breaks since he was just cranking out 8's.
i deliberately took some of the ice/slush parts of the ride home just to try and keep/get myself conditioned to it. whoa it was unpleasant though. more up-and-down than forward movement, and really hard to maintain momentum with that much slip and skid.0 -
Canadian, take this with a grain of salt since I'm still a noob lifter, but I wonder if you need to consider taking a lifting break? If you're exhausted when you start your lifts and having a hard time getting through your sets, do you maybe need to take a week off? Or up your calories? just a thought.0
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Upper Body
band pull apart - 3x10
bench press - 2x10 @ 45, 1x8 @ 70 and 4x6 @ 80
pause bench - 2x5 @ 65
one arm db row - 3x10 @ 35
db shoulder press - 1x8 @ 22.5, 2x7 @ 22.5 and 1x5 @ 22.5
face pull - 3x10 @ 55
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Thanks @canadianlbs sounds like u r cold.
@DawnEmbers Interesting #'s on reps, hadn't thought about deviating from the 5x5, but I think that would work nicely for transition times, to ease into a higher weight with the Dumbbells since they are not very modifiable ( at least mine aren't). Cool.
Merry Christmas or happy holydays, whichever ones are relevant for all ya'll! Or just awesome Monday tomorrow!
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Reporting from the land of the cold and snow (serisouly, I'm at work with my hoodie on, + my winter coat on top because I'm freezing. My toes are little ice blocks. I might be fighting something off
)
After hitting the big 100 reps challenge on Saturday, which took an hour (squats, lunges front and back, plank knee strikes, butterfly sit-ups, push-ups, push presses, bent over rows and burpees) I am still kinda sore today xD But workout B went well!
Squats 135x5x5 - getting to that point where going up by 5 will be more reasonable than 10. Last reps are slowing down now, but thankfully I'm still not folding over.
Deads 135x5x5 - easy enough, did feel the pull in my lower back again on the later sets. I don't know what that muscle or nerve is, but it is getting unnerving because no matter how hard I try to not stress it, it just won't get better Gonna drop to 3x5 from here on out while continuing to add weight. Hoping just working on my general hip mobility will solve it. It seems to be some abductor business going on.
OHP 65x5x5 - This was so smooth. Like, still heavy, but not grindy. I find I'm enjoying OHP right now 3 -
Squats 5x5 @ 95
OHP 5x5 @ 50 (almost failed one rep but I ground it out, grrr)
Deadlift 1xt @ 100!2 -
amyinthetardis1231 wrote: »Canadian, take this with a grain of salt since I'm still a noob lifter, but I wonder if you need to consider taking a lifting break? If you're exhausted when you start your lifts and having a hard time getting through your sets, do you maybe need to take a week off? Or up your calories? just a thought.
thanks for keeping an eye on me but tbh i wasn't too surprised at having a fight on my hands last friday in spite of eating and drinking more like a grownup again. normally i do hypertrophy work on saturdays, with the intention of doing the serious sets on the friday following that . . . so basically almost a week of recovery time. last week i did those 50-rep lifts on wednesday and then went straight back on friday and did the heavy version of them. so right now i'm filing it under 'it serves you right'. 1 -
^^^I had a "serves you right" moment pretty much all workout long when I realized I completely failed to fuel my workout. I had coffee and the crust off my kid's bread (bad LCHF, bad) for breakfast then hit the gym. Derp, won't do that again.3
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amyinthetardis1231 wrote: »^^^I had a "serves you right" moment pretty much all workout long when I realized I completely failed to fuel my workout. I had coffee and the crust off my kid's bread (bad LCHF, bad) for breakfast then hit the gym. Derp, won't do that again.
nice overhead press there though. i'm impressed by 50 if you were running on coffee and discarded bread
took an extra day off and spent it web-camming my squats with a broomstick again. no guarantees that i can do the same thing in the gym, but i can certainly say that when it's my own living room and just a stick, i keep a pretty nice, stable spine. mystery.
tomorrow is real-lifting day for 3's week. i get to choose between deadlifts for 125/145/165, or press for 40/50/60 although i'll be doing them both. i still get to pick which one i'll do first and which one i'll do on the next day.
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Last night's workout.
Squats 3x10@87lbs.was soo tired from work decided to do a quick workout.told myself it's better than nothing lol.
Bench 5x5@60lbs.these felt ok ,struggled with 62 last week so dropped down again.
Rows 5x5@65lbs.1 -
[quote=
nice overhead press there though. i'm impressed by 50 if you were running on coffee and discarded bread
[/quote]
Thanks haha! I wasn't sure until I finished the workout that I'd get through. It did take me longer to recover, and getting the plates on and off the bar seemed like even more of a pita than usual. Why don't gyms have some kind of mini rack to load/unload the bar for deadlifts? We only have one squat rack so I can't monopolize it, and getting the bar loaded and unloaded for rows or deadlifts takes me forever. I feel like there's no comfortable way to do it and the plates don't slide smoothly a lot of the time. I have to wiggle them as I slide them to get them to come off. Does anyone else have this problem, or am I just weird? I could be weird.
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you're not weird. my rec centre's plates have these half-assed little plastic rings over the surfaced of the hole, and once those start to come loose they really interfere with plate management. i used to think it was me too, then i found a couple where the rings had been ripped off. scratches the bar ends, i guess. but i can't thorougly bring myself to care. the bare metal is so much easier to handle.1
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i've been gone a bit, super busy at work, then sick for an entire week off of lifting. been back a week now and trying to make progress again after holding steady when i went back to the gym the first time. i really feel a lot weaker and i don't think that it could all be from 1 week off and being sick.
i'm worried that my deficit isn't fueling my workouts well enough but my primary focus is weight loss, so i don't know if i'm doomed to really slow progress or if there are tricks to get through the slump. any tips would be SO appreciated.
so, yesterday was
squats 3x5@110lbs / 2x5@105lbs i had to go down on these, this was my first time at 110 and i could FEEL myself pushing with my back instead of my glutes at the end of that third set so i dropped the weight down. a friend in the gym told me my form was horrible and i'm going to hurt myself because my chest appears to be down. i don't know if he's right or not, i feel like i'm lifting my chest as much as possible but because i do low bar squats i have to be more bent over than high bar throughout to keep the weight over my feet. anyway, since then i've been pretty scared and any feeling at all in my back is likely to stop me in my tracks.
bench press 5x5@65lbs - holding steady here and looking to finally move up next week
rows 5x5@90 this jump was a bit overdue
also this week:
deadlift 1x5@140
ohp 5x5@45 - this is my first weight at the bar and i'm hanging out here for a while until i get comfortable with form. also - it's hard.
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jessiferrrb wrote: »any tips would be SO appreciated.
the only one that i know of has seemed semi-useful to me: emphasize carbs on lift day and protein on your days off. i've never been very consistent about it but i'm always trying to hold a small deficit, so fwiw i do seem to have a little more rarrarrhh in the gym on my higher-carb days.
not gonna talk about the workout that was totally fuelled by coffee and candy though.
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todays workout
squats 5x5@99lbs.
ohp 5x5@47lbs this still feels so hard can feel my back trying to arch.definitely getting stronger though as i can now do a few press ups,ive never been able to do 1 before and can do 5 now.
deadlift 1x5@126lbs.0 -
canadianlbs wrote: »jessiferrrb wrote: »any tips would be SO appreciated.
the only one that i know of has seemed semi-useful to me: emphasize carbs on lift day and protein on your days off. i've never been very consistent about it but i'm always trying to hold a small deficit, so fwiw i do seem to have a little more rarrarrhh in the gym on my higher-carb days.
not gonna talk about the workout that was totally fuelled by coffee and candy though.
thanks! i'm going to look into it more as well, i have no problem adding carbs to any situation - i do struggle with protein eating pescetarian. greek yogurt, eggs, fish or meatless meat i try to have at every meal but it never adds up to enough. le sigh.0 -
jessiferrrb wrote: »
so, yesterday was
squats 3x5@110lbs / 2x5@105lbs i had to go down on these, this was my first time at 110 and i could FEEL myself pushing with my back instead of my glutes at the end of that third set so i dropped the weight down. a friend in the gym told me my form was horrible and i'm going to hurt myself because my chest appears to be down. i don't know if he's right or not, i feel like i'm lifting my chest as much as possible but because i do low bar squats i have to be more bent over than high bar throughout to keep the weight over my feet. anyway, since then i've been pretty scared and any feeling at all in my back is likely to stop me in my tracks.
Can your friend videotape you from the side and back? I got some video of my sets from the side and posted them on the Eat, Train, Progress boards for feedback on my form. I got some helpful pointers pretty quickly there.0
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