December 2016 workout
Replies
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Stronglift Workout A
Squats- 5X5X 45
BP-5X5X 45
BR-5X5X 65
Since I injured myself the end of October I have been nursing my shoulder. I am now attempting to restart my heavy lifting program. I am starting from the beginning.
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-10 X7X 30
Got up at 5:30 with my hubby and got this done. I think this is the first formal exercise that he has ever done.3 -
Today's workout: Squats 5x5 @ 110
Ohp 5x5 @ 50
Deadline 1x6 @ 115
And complimented on my form and dedication by 3 different people at the gym today!
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-11 X 10 X 301 -
'deloaded' hypertrophy. oy.
deadlift 10x5@ 120. not a deload - actually a 5lb increase over the last hypertrophy thing, but i haz reasons. i was basically trying out the hook grip, and it changed so many small subtle things that it pretty much took me 50 reps to get myself sorted out.
first huge surprise: i was instantly stronger while using it. there are surely biomechanical and geometry-based reasons for that but it was so noticeable it just blew me away. i did my first 20 reps or so regular style before trying it, so it's definitely not like i can explain it as just being 'fresh'. i was just stronger and the whole lift instantly became more intuitive and natural too. so, yeah. 50 reps at the weight i was 'working my way' towards handling in my 'heavy' work at the start of this wendler switch back in april. i 5-repped it and will have to look for 10 in the next cycle. but still i'm very happy with this as a solid year-end indicator of progress over where i was 'then'.
press 6@5@ 50. deload on volume but 5 pounds heavier. i was cleaning the bar up without a rack so one shoulder started to make these impingement noises which really made me feel like i needed to stop before it became the new stupid-ways-to-injure-yourself in my life. to make up for it and also as a talk-back to the impingement, i used the same bar and did 50 reps of pendlay rows - with hook grip.
that was enough. 50x120 deadlift, 30x50 overhead press and 50x50 pendlay rows. i just can't face any more rich food atm, so i detoured to the grocery store and bought oranges. just ate one and we're having nice, plain, straightforward split pea soup with whole wheat naan bread once they're ready.
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Stronglift Workout B
Squats-1X5X 45, 5X5X 50
OHP- 5X5X 45
DL-3X5X 90
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-11 X7X 30
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-12 X7X 301 -
trainer friday went pretty meh but then a) it's deload week b) i was two hours early and lots of time to get fecking freezing c) it's deload week d) i'm 89% sure that i have bronchitis.
and did i mention deload? i did my 40/50/60 bench press, not much to comment on there. and i faffed around squatting because it was freezing in the gym too and i couldn't unclench enough just from the cold to really get very much done. i left my hoodie in the car and my only other option was a down parka, so i just stayed in shirtsleeves.
glad to be home. pretty tired. gonna drink as much fluid as i can and go sleep probably.1 -
todays workout
squats 40@55lbs didnt have much time today so decided to do light weight and higher reps.
ohp 5x5@47lbs this weight is still challenging feel like ive been on it forever,
deadlift 1x5@126lbs.
happy new year everyone!
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Stronglifts Workout A
Squats-1X5X 50, 5X 5X55
BP-5x5x50
BR-5X5X 70
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing 12 X7X 302 -
Last workout of 2016, AND it's my birthday! I thought it was going to be a horrible workout because I've been traveling, eating badly, sitting in a car for many hours, and came back with a cold to boot, but I was pleasantly surprised.
Squats: 5x5 15 112.5 (guesstimating a bit, it was the heavier "55" lb bar, which my trainer said is actually closer to 52/53)
Benchpress: 5x5 @ 65 lb (hard! will stay here for the next one, I think)
Row: 5x5 @ 802 -
Sweet @amyinthetardis1231 .... Happy birthday.
Got the last workout in for 2o16... Squats @ 40 lbs, BP @ 20, and rows @ 25 : Dumbbells. And ran trails for 2 hrs. Too pooped to care about fireworks. Happy new year all.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-13 X7X 300 -
Thanks Klove!1
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Stronglift Workout A
Squat-1X5X 45/50/ 55, 5X5X 60
OHP- 1 X5X 45, 5X5X 50
DL-1X5X 95, 2X5X 100
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-13 X7X 300 -
Goblet squat - 3 sets of warmups, then 3 x 5 50 lb, 2 x 5 52.5 lb (starting to struggle to lift the dumbbell off the rack, but the squats are all right)
Barbell rows - 3 x 5 50 lb, 1 x 5 60 lb (too much so I went back to) 1 x 5 50 lb
Dumbbell bench press 5 x 5 30 lb
Doing goblet instead of back squats because my right shoulder has 95% of its mobility back after adhesive capsulitis (had that for the better part of a year), but the last 5% is taking a while to return and I get referred pain in front of the triceps if I try to back squat even with only the bar.1 -
who's gonna make us a january thread? i am still getting over being sick with teh suck, so not really up to it. slept all the way through new year, didn't wake up till today
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X7X 300 -
OK, I did it! I made a new thread for January to post workout. Have a great new year!2
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