Janu-ready for a new You (January workout thread)
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another gong-showish ride in to work. and back out again
the snow is fiiiinally gone but there are always more ways to get lost. and i switched back to my regular bike which is so much easier to ride with, but the amount of sand people threw down to deal with the snow is insane. it's basically six weeks' worth of accumulation all coming out of suspension at once. so now there are all these equally-treacherous loose-gravel drifts everywhere and i'm still going slow.
any one of the conditions around this ride could improve and i'd be so much much much happier. i already am on some fronts. really happy that the beater bike with the studded tires won't get to beat me up anymore. the route itself can't be fixed in any way; it just is what it is. so now if we could just do something about the black dark and the pissing-down rain . . .
forgot to mention that i sherpa'd my squat shoes, but when it came time to change back for the return trip i realised you can't go lift in a public gym wearing stanfields' long johns. it totally escaped me this morning because of course while i'm riding they're hidden behind my my muddy-buddies. so skipped it.0 -
Kettlebell Workout
GobletSquats- 3x5x30
Russian Kettlebell swing- 20x7x30
I was tired of laying around!0 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×12
Sit ups-4×12
Jumping jacks-4×12
I am feeling much better today. I will still rest as much as possible today.0 -
Kettlebell Workout
Goblet squats-3X5X 30
Russian kettle bell swing-21X5X 30
Sitting in a hotel room waiting for my DH's meeting to get over. I got bored! Still not feeling up to par, but I thought I would swing a little
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token-squat stop on way home today. can't say i'm not trying, but honestly . . . i wake up in the morning, i come home in the evening, and the theraband goes round my knees to try keep my glutes in the game. the bike commute is a good thing, but i'm definitely paying for it in this other respect.2
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Stronglift Workout B
Squats-1X5X 55/65/75, 5X5X 85
OHP- 1 X5X 45/50/60, 5X5X 55
DL-1X5X 95/105/115/125
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
I am slowly getting back up to my lifting weights prior to my shoulder injury in October. I am still not back to perfect health but I am in a couple challenges and I do not want to give up!3 -
t-day. wow, crazy day. i got there though and glad i did. mr t. and i had a sober talk about what to do to put me back on the rails and i said let's take my two-level deload a cycle early and do it right now. and i'm glad i did. starting a 'new' cycle with 5's week, then.
press: 40/47.5/55. mr t don't need to know that i was five pounds light until the middle set, because i always forget that his 'special' bar is only 20 pounds, not 25 :tongue. so i jumped 12 pounds from first set to middle one, but it was still fine. and i thought the heavy set might give me trouble but i did 7 reps and felt i was stopping when you're actually supposed to for once. in other words, when you still have 'two in the tank'.
deadlift: 105/125/145. i can't say i understand it, but i CAN say that getting sick and then being in such physical disarray this whole month seems to have worked out really well, deadlift-wise. not so much that they felt light as that my form felt like it was completely on point. when i got to the final set i took it steady and paced myself, because i was not going to quit until i had ten reps. which i got
i've got a bad case of that awful tight shoulder thing that everyone gets, but as far as lifting's concerned, it didn't seem to get in my way very much. i just can't roll/stretch it out. it's doing that thing where the moment you stop it goes right back to the way that it was, sigh.2 -
@canadianlbs So the tight shoulders don't give you trouble when you do back squats? I have trouble with back squats unless I have my back worked on. My upper right arm hurt the last time I tried them (right shoulder capsulitis 95% healed) but after the physiotherapist worked on my back, I had no arm pain when doing squats.canadianlbs wrote: »i've got a bad case of that awful tight shoulder thing that everyone gets, but as far as lifting's concerned, it didn't seem to get in my way very much. i just can't roll/stretch it out. it's doing that thing where the moment you stop it goes right back to the way that it was, sigh.
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todays workout
squats 3x5@91lbs 2x5@96lbs.
bench 6x5@59lbs
rows5x5@69lbs.will stay at this weight for rows could feel my form slipping towards the end.
i also walked 5 miles this morning.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
40lbs loss by May 27 Challenge
Fitness Test
Push-ups-4×12
Sit-ups -4×12
Jumping jacks-4×12
I'm still trying to get over this respiratory flu! I think I am feeling better then it comes back and says fooled you! I almost had to quit at half way through!1 -
Squats: 1x5 with empty bar, 1x5 with 85, 1x5 1x5 with 95 to warm up. Playing with my warm up to see what feels best. Working set was 5x5 @ 115
Benchpress: 5x5 @ 67
Wretched rows: 2x10 and 1x5 @ 802 -
@canadianlbs So the tight shoulders don't give you trouble when you do back squats?
they used to, back before my own physio time. i had an internal rotation thing that was making a mess of me on the left, all the way through to one of my thoracic vertebrae. but in this case, i'm so relieved to have realised the real cause of friday's nightmare, and it's nothing to do with the squats. or the backpack probably.
i just forgot that i'd spent a while in my thursday workout doing 'packed' hangs from the pullup bar. that's where you're not trying to do a pullup, you just engage everything involved in the shoulderblade retraction, and then hold. for 30 seconds or so but obviously i either overdid it or i had no idea that a static hold could put that kind of a burn on the muscles involved. i'm still a little pingy but i think it was mostly doms because i feel much MUCH better now.
left home before 9 to meet a friend downtown, and i packed my squat shoes and then never did hit a gym in my wanderings. but i walked five or six miles, probably, so i feel pretty okay about that.0 -
Stronglift Workout A
Squats-1X5X 55/65/75, 5X5X 85
BP-1X5X 55/65, 5X5X 75
BR-5X5X 85
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-22X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4X 12
Sit ups-4×12
Jumping jacks- 4×12
I accidentally increased my benchpress! I increased the squats yesterday. The barbell row will probably stay where it is for a while.2 -
Stronglift Workout A
Squats-1X5X 55/65/75, 5X5X 85
BP-1X5X 55/65, 5X5X 75
BR-5X5X 85
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-22X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4X 12
Sit ups-4×12
Jumping jacks- 4×12
I accidentally increased my benchpress! I increase the squats yesterday. The barbell row will probably stay where it is for a while.0 -
It's pouring outside kitkats and poodles and is supposed to rain through tomorrow. Flash flood warnings. Well, So Cal can use it.
I stepped out briefly to get groceries and see how the ducks were doing. Two ducks and one coot were out.
Worked out with free weights at home instead of going to the gym. (waits for folks from bad-weather areas to laugh)
Got a set of adjustable dumbbells that go up to 25 lb.
3 sets of 10 reps 25 lb goblet squats then 2 x 6 reps with two 15-lb dumbbells squats. a considerable deload but my legs felt shaky anyway.
5 x 5 @ 15 lb dumbbells overhead press
1 x 5 @ 50 lb deadlift (did lousy because legs were shaky from the squats.
5 x 5 @ 15 lb dumbbells bicep curls2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-44X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4X 15
Sit ups-4X 15
Jumping jacks-4X 15
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I can't believe how sore my legs are even after yesterday's deload. Must be having a bad week. Or maybe I needed the higher reps, I don't know.1
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Squats: 5x5 @ 120. Highest weight yet, and super dream ultimate weight goal. I loved how I looked last time I was at 125 but I could definitely still take off another 5 lb and look great at that point so that's my reach for the stars kinda goal.
OHP: 1x5 $ 45, 5x5@ 50. I think I'll be stuck at 50 for the rest of my life, lol.
Deadlift: 1x5 @ 120.3 -
amyinthetardis1231 wrote: »OHP: 1x5 $ 45, 5x5@ 50. I think I'll be stuck at 50 for the rest of my life, lol.
i found it super-helpful to deload WAY back - like, 50 or 60% of my 'training' weight - and do those high-rep sets with press. <--- accessory stuff, i mean. not the 'real' workout.
it's always been one of my just-makes-natural-sense lifts, so maybe i over-credit those sets. but still, i did find that getting to do 10 of them in a row really fine-tunes my awareness of bar path and trajectory, and when you keep the weight really low that lets you actually 'feel' the form too.
sez me, who didn't lift today and probably won't tomorrow. most of my shoulder stuff has calmed down, but i think i have sprained some little delicate thing like a rhomboid or one of those scalene muscles. it keeps hurting the hell out of me at completely random moments. i rode in and rode home and i do think that it's mending itself now i'm not trying to 'stretch' it all the time. but those little terrorist zots it keeps giving me . . . theyr'e demoralizing.2 -
amyinthetardis1231 wrote: »Squats: 5x5 @ 120. Highest weight yet, and super dream ultimate weight goal. I loved how I looked last time I was at 125 but I could definitely still take off another 5 lb and look great at that point so that's my reach for the stars kinda goal.
OHP: 1x5 $ 45, 5x5@ 50. I think I'll be stuck at 50 for the rest of my life, lol.
Deadlift: 1x5 @ 120.
I'm the same with ohp,cannot get past 47lbs.feels like I'm at my limit with this lift.0 -
canadianlbs wrote: »amyinthetardis1231 wrote: »OHP: 1x5 $ 45, 5x5@ 50. I think I'll be stuck at 50 for the rest of my life, lol.
i found it super-helpful to deload WAY back - like, 50 or 60% of my 'training' weight - and do those high-rep sets with press. <--- accessory stuff, i mean. not the 'real' workout.
it's always been one of my just-makes-natural-sense lifts, so maybe i over-credit those sets. but still, i did find that getting to do 10 of them in a row really fine-tunes my awareness of bar path and trajectory, and when you keep the weight really low that lets you actually 'feel' the form too.
sez me, who didn't lift today and probably won't tomorrow. most of my shoulder stuff has calmed down, but i think i have sprained some little delicate thing like a rhomboid or one of those scalene muscles. it keeps hurting the hell out of me at completely random moments. i rode in and rode home and i do think that it's mending itself now i'm not trying to 'stretch' it all the time. but those little terrorist zots it keeps giving me . . . theyr'e demoralizing.
Would you do the accessory lifts at the end of the workout?I'm stuck on ohp. Been at 47lbs for ages.0 -
Stronglift Workout B
Squats-1X5X 55/65/75, 5X5X 85
OHP- One X5X 45/50/60, 5X5X 55
DL- One X5X 95/105/115/125/130
Kettlebell Swing
Goblet squats-3X5X30
Russian kettle bell swing-20 3X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Set up-4×15
Jumping jacks-4×151 -
I'm a real wimp, stuck on 30 lbs on OHP! what accessory lifts do you recommend?
Tried back squats with the Oly bar yesterday and my right shoulder was fine! Finally I can go back to back squats!2 -
Todays workout
Squats 1x5@45.1x5@60 .5x5@99lbs.
Ohp1x5@37lbs 2x5@47 lbs then dropped to 42lbs.did 4x6 at this weight.
Deadlift 1x5@42lbs.1x5 65lbs.1x5@90lbs.1x5@126lbs.
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I'm not overly upset at being slow to progress on OHP but it's worth thinking about more accessory work. Maybe something to practice at home on my off days?0
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Back squats 1 x 5 @ 55 lb, 1 x 5 @ 65 lb, 3 x 5 @ 70 lb
Still a bit easy for my legs, although I start worrying that I'll drop the bar if I go too low bar. I did feel pain in my upper right arm but it went away afterwards. It still feels like my arms are working too hard to hold the weight rather than the weight just resting on my hands.
Barbell bent over rows 5 x 5 @ 60 lb. A bit easy but I had tried the 70 lb bar and that was too much.
Dumbbell bench press 1 x 5 @ 32.5 lb, 1 x 4 @ 32.5 lb, 3 x 5 @ 30 lb, 1 x 5 @ 32.5 lb
I'm still stalling out at 2 32.5 lb dumbbells.
Close grip lat pulldowns 5 x 5 @ 80 lb1 -
Would you do the accessory lifts at the end of the workout?I'm stuck on ohp. Been at 47lbs for ages.
wendler says to do it after the regular lift, yes. but he's talking about boring-but-big, and 'big' isn't a motivation of mine. what worked nicely for me was . . . my brain's fritzed. i can't think of a way to say it that won't make it nine times more complicated than it already is.
i'd do my heavy workout for that day. then, once that was done i'd take whatever lift i was going to do NEXT in the heavy lineup, and i'd do the light sets. so if i'm deadlifting next, i do 5x10 light deadlifts at least two days before that. it's different for me because i'm doing 5/3/1 so technically my basic lineup is just one lift per workout and that gives me more room. even more on top of that because of the way that i double up every friday for trainer day.
for stronglifts, i can't picture anyone sane doing the three heavy lifts and then trying to do 5x10 of those same lifts on the same day. if it helps any, i wouldn't do this for any of them more than once a week. originally i was just taking two per week and doing those, so each of them only got two 'sessions' that style in a month.1 -
Finally I can go back to back squats!
woot! for ohp, idk what the pros recommend, but i remember getting a huge boost for mine for a while, when i was doing the chin/pullup homework. having active lats seems to help all the ways. with your shoulder though, i'd be careful. doing negatives with a too-aggressive jump-up also set me back for a while by straining something.
i doubt i'll get to the gym today. just couldn't help checking in with a bit of me-time before going out to do some of the other basic-life stuff i still have to do. i probably walked a few miles between bus transfer spots, for what that's worth. trouble is, it just makes me want to cry and eat gummy bears
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canadianlbs wrote: »Would you do the accessory lifts at the end of the workout?I'm stuck on ohp. Been at 47lbs for ages.
wendler says to do it after the regular lift, yes. but he's talking about boring-but-big, and 'big' isn't a motivation of mine. what worked nicely for me was . . . my brain's fritzed. i can't think of a way to say it that won't make it nine times more complicated than it already is.
i'd do my heavy workout for that day. then, once that was done i'd take whatever lift i was going to do NEXT in the heavy lineup, and i'd do the light sets. so if i'm deadlifting next, i do 5x10 light deadlifts at least two days before that. it's different for me because i'm doing 5/3/1 so technically my basic lineup is just one lift per workout and that gives me more room. even more on top of that because of the way that i double up every friday for trainer day.
for stronglifts, i can't picture anyone sane doing the three heavy lifts and then trying to do 5x10 of those same lifts on the same day. if it helps any, i wouldn't do this for any of them more than once a week. originally i was just taking two per week and doing those, so each of them only got two 'sessions' that style in a month.
Thank you! I'm stuck around 60lb on bench so I'll try alternating the lighter lifts at the end of my main workouts.so I'll do bench if bench is the lift in the next workout and vice versa.1
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