M(ar)uch Lifting is good for you!
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fanncy0626
Posts: 7,133 Member
I was waiting for krocodor to put this up but I know how busy you've been! So hopefully I'm not stepping on your toes!
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-15X 10 X 30
40lbs loss by May 27 Challenge
Walk every day! Today I am taking a minimum of 2 - 2 1/2 mile walks!
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First March workout felt really good! Even the wretched rows felt better than usual. I think the secret for upper body work may lie in using the heavier bar, which is narrower in diameter and fits in my hand better.
Squats: 3x5 @ 135. Sticking with 3x5 for squats, my hip flexors like it much more and all but the very last rep felt really good. I think it also left me with much more energy for BP and WR.
Benchpress: 5x5 @ 77. Felt so good, way better than 75 last time. Better warmup plus different bar seemed to help a lot.
(Less) wretched rows: 2x10, 1x5 @ 87 lbs. These actually felt ok. I think I got into a better stance where I had to use my back instead of just arms, and again--thinner bar seems to work out better.
Also, daily humor: I had to wait about 10 min for the squat rack so I was stretching and staying warm while I waited. One of the regulars that I see frequently was coming over to do leg presses near where I was warming up. He waved and said "Ok, how much you squatting today? Bout 450, right?" and flashed a big grin and a thumb's up. It's so cheesy, but I really am a sucker for positive reinforcement/compliments, so having people notice my hard work is a big bonus for my motivation.8 -
That's awesome Amy!
I had the exact opposite workout yesterday. I usually hit the gym with my husband around noon M-W-F but I was late getting moving so we went around 6:30 last night (stupid child-care at the gym is closed from 1 - 4 so it's either go early or go late). Usually, it's the guy show which doesn't bother me, they're all pretty nice and don't seem to judge. But apparently later in the day is a different story. We were right next to some girls who were lifting heavy and squatting like pros. I was so embarrassed there with my light weight, *kitten* squats (I'd delaoded to try to get my form down, still not passed parallel and wondering if I'll ever get there) and feeling like a fat ogre. It was so embarrassing to barely lift the bar for OH press (still haven't made it passed just the bar) and my deadlift was so bad, I started to lose my grip but just half-assed finished anyway to just GTFO - so stupid, just lucky I didn't hurt myself. That was my first really terrible workout - started 5x5 in January. I'm sure the girls didn't care, I'm just so self-conscience that it really got to me. Either way, I'm going to just try to make it at noon, I feel way more comfortable with that crowd.2 -
Kittyfeliz wrote: »That's awesome Amy!
I had the exact opposite workout yesterday. I usually hit the gym with my husband around noon M-W-F but I was late getting moving so we went around 6:30 last night (stupid child-care at the gym is closed from 1 - 4 so it's either go early or go late). Usually, it's the guy show which doesn't bother me, they're all pretty nice and don't seem to judge. But apparently later in the day is a different story. We were right next to some girls who were lifting heavy and squatting like pros. I was so embarrassed there with my light weight, *kitten* squats (I'd delaoded to try to get my form down, still not passed parallel and wondering if I'll ever get there) and feeling like a fat ogre. It was so embarrassing to barely lift the bar for OH press (still haven't made it passed just the bar) and my deadlift was so bad, I started to lose my grip but just half-assed finished anyway to just GTFO - so stupid, just lucky I didn't hurt myself. That was my first really terrible workout - started 5x5 in January. I'm sure the girls didn't care, I'm just so self-conscience that it really got to me. Either way, I'm going to just try to make it at noon, I feel way more comfortable with that crowd.
Sorry you had a rough workout! It's hard not to be intimidated by people who seem more experienced. I haven't been doing SL that much longer than you, but I know if I see someone at a low weight but really working their form, I respect their effort way more than I do the folks squatting 250 lb but doing quarter squats. Also, even the most bad kitten of bad kittens start with low weights. Nobody jumps in at 100 lbs. The guys who call me squat girl and cheer me on have seen me start from the empty bar and work my way up. You'll get there!2 -
Kittyfeliz wrote: »I'm just so self-conscience that it really got to me.
i think everyone be's there sometimes. me definitely, with my endless struggle with squats. the more i struggle, the less happy i am about even trying where i can be seen, so the easier i give up. and so forth. and, yeah. i like other women so much and like that they lift as well, but it's just reflexive to take it more personally when i'm doing very-pitifully with them witnessing me.
with that said, i faced the reality that this is supposed to be 1's week, and i have not benched outside of t-space for probably more than a month. it's not for lack of intention; i just can't get space on a bench in the evenings at my regular place. so i stopped at the other rec centre tonight on my way home, because do i even lift, nowadays?
bench 65/70/75, with 4 reps on the last set. then i went down to 55 and did boring-but-big, 5x10. couldn't get through the last set, but that's pretty okay with me. can't argue the fact that i benched
it went well. three years in, and there's some elementary stuff about form that i like never really took seriously. bench is a case in point. imagine me only now making the discovery that if you grip the hell out of the bar, it gets light.
squats were a nervous idea because i still had the hill between me and home, and my left glute is still acting up like crazy. but i can't just not-squat like this, so i did. i'm still looking for a set of squats that i can do and the next day i feel normal, and until i find that i guess i'll just keep on just using the bar and looking.
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-30X 10 X 30
40lbs loss by May 27th Challenge
Take a Walk every day! I've been doing awesome and getting in at least 1-2, 2+mile walks a day!
I lost .4 lbs this week. I am working hard to lose 1-2 pounds per week. Still a couple of days left!
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Hi all. I'm back after a long hiatus and am starting up SL again. Hopefully I can see some kind of changes in my body this time around as long as I keep to my macros.
Wednesday:
Squats: 5x6 @60 lbs.
Overhead Press: 5x5 @50 lbs. Not the greatest form on my last set but finished.
deadlifts: 1x5@ 80 lbs.
Friday:
Squats: 5x6 @ 65 lbs.
bench press: 5x6 @ 65 lbs.
bentover rows: 5x6 @65
I know I can do more weights on squats and deadlifts but I'm taking it easy this time around. A few weeks ago, I strained my glutous muscle/tendon/periformis so don't want to exacerbate the problem.5 -
Tonight's workout
Squats 1x5@65lbs then 5x5@102lbs.
Ohp 2x5@42lbs then 5x5@47lbs.
Deadlift 1x5@100lbs 1x5@150lbs.
Enjoyed this workout,had a couple of days off work so had more energy.3 -
Ty Canadian and Amy, it's so nice to have a place where I can write about my lame head issues and you guys totally get it!!
Today was a much better workout. Went at the right time, the squat bar was even free when I got there! That's the first time ever.
Squats 5x5@65lbs - gonna have to deload down to the bar though next time, still not low enough. How the hell am I ever going to break even?!
Bench Press 5x5@57lbs - first time using my fractionals!
Rows 5x5@60lbs - didnthe same as last week thinking I totally failed but it was easy today.
Planks 3x40secs
After the weekend though I really need to focus on my diet. Eating and drinking too much so not seeing a single result. I'm in a better place today then I have been in awhile so that should help. But for now... it's Friday night!! Have a good weekend ladies!!
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My first bad workout was today. My first time failing squats. I always try to analyze everything and understand reasons why... it could have been that I didn't eat a lot during the work day before the workout, also could have been that I totally neglected stretching this week, or maybe I just need to start increasing weight more slowly. I also had a sorta crappy day at work/school with a parking ticket and other financial stress eating away at me. Either way I was not feeling strong today. My left hip felt like it popped out a little so I couldn't finish my squats.
I did squats 5,3,4 @ 95 lbs (after a good warmup). At least I failed safely; this confirmed the height I will need the safety pins at.
OHP - wishing my fractional plates would arrive in the mail. I knew that 46-47 was what I needed to do next, but I tried 50 anyway. I did one set of 45, one set of 50, then two sets of 45. Meh.
The good news is my deadlifts rocked. 1x5 @ 105lb.
Have a wonderful weekend, ladies!2 -
Those fractionals are a huge help! I'd be completely stalled on OHP if it weren't for them.
Walked to the gym (1.5 miles)
OHP - 2 x 5 with 17.5 lb dbs, 3 x 5 with 15 lb dbs
Deadlifts - making progress, 2 x 5 @ 80 lbs, then 1 x 5 @ 90 lbs (highest yet) and no back issues!
Goblet squats (could NOT find an empty squat rack!) 1 x 5 @ 42.5 lb, 5 x 5 @ 47.5 lb
Walked home
Legs felt stiff and a bit achy afterwards, which was fine.3 -
Hi all. I'm back after a long hiatus
\o/ \o/A few weeks ago, I strained my glutous muscle/tendon/periformis so don't want to exacerbate the problem.
ugh. that could be what i did, and if so then i'm really with you on this. reminds me to eat more oranges until it's better, because vitamin c.Kittyfeliz wrote: »Ty Canadian and Amy, it's so nice to have a place where I can write about my lame head issues and you guys totally get it!!
i love having a place with so many people talking about things that i get
and i love it that the bad workout was just a bad workout and the next one was good.
also, @fanncy0626, love the title this month!
i had t-day today, end of 1's week. *kitten*'s getting real again, only a month or two after i quit faffing around and waiting to get 'better' from flu etc.
press: 50/57.5/65. i only made one rep for the final set, but i made a hell of a try at getting a second one and i got complimented on my 'fight' for getting the first rep up too, so i'll take it.
deadlift: just lol on what mr t calls 'aliftmetric'. let's just say that i could not finish a mathing process because now they all make sure they let me get halfway through and then start to distract me with 'help'. so quite a few of my plate sets were wrong, but 'm still confused about what was wrong with them. mr t was laughing too much to explain, and i was too high-horse to listen when he tried anyway, so i'll just report the numbers that were on the whiteboard. 130, 150, 165. or something like that - i got the 130 and the 165 right, at least. just-one-rep for the last set again.
things are heavier than they felt the last time that i did these weights, so i'm a bit disappointed/frustrated/sad about that. but otoh, i feel like that was pretty good for the state i secretly know my hips and legs have been in all week, and that leaves me confident that as soon as i clean up the form sloppiness, that will help.
massage on sunday \o/6 -
Today was supposed to be deadlift but worked at the other location and the gym nearby has the hex plates and well, just one squat rack (but 4 benches). Going to have to workout the schedule once I official start the 10 week program so that I'm on upper body days there. I switched for today and did the upper body accessories, ish.
band pull aparts, 2x12 for warm up
wide grip bench press 4x10 @ 45
preach curls 1x10 with the ez bar, 2x10 with 10 added
tricep pushdown with rope 3x10 @ 60
face pull 3x12 @ 60
dip attempt with assisted machine, 2x6 @ 60 assistance
30 minute walk treadmill at a 3 with an incline of 2
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Ah, geez! I forgot that I was supposed to put this up. I haven't been posting for a week. Meant to, had the page pulled up a few times, just always had something else to run over to for some reason (and then forgot to do it later) xD Someone could've nudged me with a PM or a post to my wall, though. For future reference
Been doing my hip mobility routine like a good girl, and will be moving on to week 2... tomorrow. I took today off of it, mostly because I'm already quite beat up. I was a little wary when I first read over today's workout, actually.
Every 30s for 5 mins (2 min rest in-between) of each:
- 1 arm kb swing snatch x8 (used 30lbs)
- 1 arm kb swing clean & push press x3 (used 35lbs)
- 1 arm swing squat clean x5 (back down to 30lbs)
power moves start from the ground, swings never touch, you generate powere by hitching back like a kb swing. With my lower back issues, I was afraid I wouldn't make it through. But somehow I did, without any discomfort! =D And the weights were just challenging enough, I think (I was almost going nonstop on the 1st and 3rd exercise!)
But that wasn't the end of it. Nope. 4 min AMRAP of KB Turkish get-ups. I got 16 total (8 per side) with a 15lbs KB.
And then I tried to run, but for some reason it was cardio-bunny o'clock, so I ended up on an old treadmill where I couldn't see the display or adjust the speed well, and my backside was just fried, anyway, so really nothing to report there xD (And forget running outside, it was reel feel -20C out there despite the sun, I would've frozen my lungs over!)
Tomorrow will be an active recovery day. I don't wanna call it a rest day because 1: late birthday party (so I really oughta move a bit because cake!)
... aaaand I was supposed to post this last night and then never did *facepalm* Yep, distracted much up in here? lol5 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 15X10X30
40lbs loss by May 27th Challenge
Walk everyday! I enjoyed a very cold 2 mile brisk walk with Shep!
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Update on my hip feeling popped out... I woke up this morning unable to put weight on it. What the *kitten* did I do
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jenxbowers wrote: »Update on my hip feeling popped out... I woke up this morning unable to put weight on it. What the *kitten* did I do
Ouch
I hope that heals up soon!
Saturday workouts are always tedious, but today wasn't too bad. Worst was some crossfit princess who was teaching someone to do various free weight work but not doing it well, then walking off and leaving her crap all over various pieces of equipment so people constantly had to ask if she was still using it. And the she had the nerve to look annoyed at being asked. I don't think she's a trainer at my gym either, so she probably isn't supposed to be training anyone even if she was doing it right (like, if she'd set the bar at the appropriate height in the rack for her client so the woman didn't have to go on tip toe to unrack for squats). Grumble grumble.
Anywho....
Squats 3x5 @ 140! One ugly good morning rep but otherwise felt pretty good. May stay here on Monday just to feel really solid before adding more.
Seated OHP: 5×5 @ 57. I must have gotten into really good form somehow bc this felt great!
Deadlift: 1×5 @ 160. I have a stupidly difficult time loading and unloading 45s onto the hex bar--like, it's embarrassing to wrestle with them so much--but I don't know what to do differently. Anyone have some magical loading/unloading advice?4 -
jenxbowers wrote: »Update on my hip feeling popped out... I woke up this morning unable to put weight on it. What the *kitten* did I do
oh geez. is a doctor an option? i can't help thinking that maybe it was just what it felt like at the time: a partial dislocation? and if so the sooner you see someone who can resettle it without stressing the connective/supporting tissue any further, the better.
i don't mean to be alarmist. but as my damn rheumatologist was always wagging her finger and saying to me 'the hip is a major joint, you know.'1 -
canadianlbs wrote: »jenxbowers wrote: »Update on my hip feeling popped out... I woke up this morning unable to put weight on it. What the *kitten* did I do
oh geez. is a doctor an option? i can't help thinking that maybe it was just what it felt like at the time: a partial dislocation? and if so the sooner you see someone who can resettle it without stressing the connective/supporting tissue any further, the better.
i don't mean to be alarmist. but as my damn rheumatologist was always wagging her finger and saying to me 'the hip is a major joint, you know.'
Yeah, no, thank you so much, you're right... my plan is to call my doc if it doesn't feel better by Monday. I'm not able to walk properly without sharp pain so I'm really worried. I've been icing it. Anyone know how to elevate a hip easily? Lol
I regret trying to push through my workout. Either this feels better Monday and I take a few weeks off squats, or it's worse and I take off months. I should have been thinking more long term.1 -
jenxbowers wrote: »Yeah, no, thank you so much, you're right... my plan is to call my doc if it doesn't feel better by Monday. I'm not able to walk properly without sharp pain so I'm really worried. I've been icing it. Anyone know how to elevate a hip easily? Lol
okay, well first thought is call your doctor EVEN IF it feels better by monday. i'm trying to tell myself it's your life and your call and you know your hip better than me. but something that pops and then feels incapacitated on the next day really sounds like it needs some due diligence just to be sure. like if you get hit on the head and pass out, you get a concussion check because that's what you do. i really don't want to be all scoldy and scaremongery, but you know?
second thought is a little more anecdotal and reassuring, i hope. it also proves i'm a hypocrite i tried to cross a sheet of ice on my bike once, and the back wheel went sideways so fast i didn't even have time to know it, so 100% of the fall hit that point on your femur that sticks out the most. as far as i know all i did was jam the joint pretty hard and strain the various tissues, because i began to recover pretty quickly after a couple of days (pre-lifting life). plus, i just had a pelvis/hip x-ray a few months ago and nothing was said about any erosion or signs of a break that had healed. but it hurt like an absolutely eye-watering son of a *kitten* for those days. like, nothing i've ever come close to before. just using both hands to move my foot to the floor without 'using' the joint make think i was going to throw up.
so mixed messages there. in reverse order: b) seems like hips hurt like hell even when you are probably going to be fine, and a) go and make sure, to be sure.1
