M(ar)uch Lifting is good for you!
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@lkpducky I'm so sorry for you and your families loss. Such a tragedy. (((Hugs)))0
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I hadn't lifted since Monday. Everything has gone upside down. My brother-in-law was diagnosed with liver cancer that had metastasized to the lungs last Friday night - and by Saturday he was gone
we are all in shock. He looked gaunt and awful when I saw him at the end of January (mom's birthday) but he kept refusing to go to the doctor.
The funeral was yesterday. I'm doing whatever I can for my sister and trying to deal with my own thoughts. Half the time it doesn't feel real and other times I just freak out/crash. They moved far away 3 years ago so I rarely see them.
I did manage to feel well enough to walk to the gym and do lifting today. As I see my relatives aging (mom's generation late 80s early 90s), more and more I see working out as something life-affirming. Take that, death! *shakes fist*
OHP 6 x 5 @ 30 lb
Bench press 1 x 10 @ 45 lb, 2 x 5 @ 65 lb That weight was not difficult but I felt wobbly! I had a hard time keeping the bar balanced. Finally said f--- this for a game of soldiers, and did barbell rows instead. 5 x 5 @ 70 lb.
Squats - down to 45 lb to work on form. Back is straight now, and I'm feeling it much more in the mid quads. 5 sets of 5.
Deadlift 2 sets of 95 lb.
The lady next to me was also doing deadlifts. It looked to me like her head was below her butt when she started the pull, and her legs were almost straight. I have no idea how I can pull a weight up if my legs are straight and butt sticking up in the air. I have to bend my legs and have my butt slightly below my head and I don't know if that's right.
Then tried again with bench press, with db this time. 32.5 lb 1 x 5, 2 x 4, 2 x 5
So sorry for your loss xx0 -
Sorry to hear of your loss, @lkpducky0
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-32X 10 X 35
40lbs loss by May 27th Challenge
I will get 2 miles in today.
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Today's little home workout, still not Stronglifts ready:
3x14 modified pushups (increasing volume every time to work myself up to real pushups)
2x10 donkey kicks
2x10 crunches
3x5 sumo deadlifts with 40lb kettlebell3 -
Soooo... still not squatting. I've read that sometimes the volume of SL can be too much for some people. Has anyone done something like a 3x3, every time they increase, working up to the 5x5 before moving up to the next weight?2
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i just did squats because really it's deadlift or ohp hypertrophy day but i wanted to do squats and i am NOT toting two pairs of shoes. gimme a break.
so, squats up to 75 pounds. nothing really to say about them, just saying i did them is all.2 -
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 35
Russian kettle bell swing-13X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks today.
Carb re-feed results. Keto stick says I am producing ketones. I only gained 1 pound. I felt wide-awake and energetic this morning. I find I do not love
sweets anymore! At least they did not taste as good as I remember! 2 -
Katiebear_81 wrote: »Soooo... still not squatting. I've read that sometimes the volume of SL can be too much for some people. Has anyone done something like a 3x3, every time they increase, working up to the 5x5 before moving up to the next weight?
I am currently doing 3x3 up to 3x5 but I'm at something like 88% of my bodyweight for squats now. If you're having significant hip trouble at a low weight, you may be better off seeing a doctor or PT to make sure you're clear to do lifting. I think most beginner programs involve a lot of volume to help you practice form so that you can safely increase your weight over time instead of allowing you to take on way more weight than is good for you too early on. You could consider posting a video to one of the firm threads, there are some pretty sharp eyes to help you correct any form issues that might increase hip pain.1 -
Squats 3x3 @ 155
OHP 62/67/67/62/62. I may need some microplates, otherwise I'm going to be doing these splits awhile to build up enough strength to move up in weights.
Deadlifts 142/142/142/157/157/157. Felt pretty good! No one around to video but my back felt fine.3 -
@lkpducky so sorry for your loss.
Today is the start of week 6 for me. I find my arms are a little tighter. But otherwise not too many changes since I started.
Ran half a mile for warmup and cool down. I spent the weekend recovering from a doctors appointment so I felt well rested for this round.
5x5 squats 120 (WU: 1x5 45, 65, 105)
55553 OH 50! Almost finished progressing to 50lb OH. So much easier this round.
1x3 DL 145 (WU 1x5 85, 105, 125). Tried to go back to my original DL PR of 145 and hit a wall after 3 reps. Will try to repeat 145 later this week.1 -
so here is the reason why i [always mean to] do rows.
my neck has been bothering me all day long. all. day. long i've been richard the third. and i knew it's because my lev scap and upper trap were fighting my lower trap on that side and they were wining. but i just could not get either of them to chill out and lie down.
so went to the gym feeling dubious and did rows. all i'm saying is: the rows fixed more of the things that have been wrong with me from the braline on up than anything else that i tried. i got better and better and smoother all throughout my neck and shoulders the entire time. other than that, i rode successfully and i was tired by the time that i got to the gym, so i didn't do the full thing i'd been planning to do.
rows: 5 sets up to 75, and then 3x5.
deadlifts: either 30 or 35 or mmmmaaaaybe 40 reps at 105. but probably not. they were heavy [?? wtf?? ], but they felt good. so far i'm sticking to my resolution to become a left-footed [/legged/handed] cyclist until this rotation calms down, and i think it's a good track to be on.4 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-26X 10 X 35
40lbs loss by May 27th Challenge
I will get at least two- 2 mile walks in today. Maybe more! Yesterday I got an extra walk in and today is supposed to be just as beautiful out.0 -
chiro appointment to deal with my neck, after work. while i was in there i had him deal with my hips and s.i. as well so it's all good. guess i have to take it back about the rows fixing my neck but in fairness to rows we worked out that what did it was having one strap on my old backpack give way while i was wearing a gallon of milk and my squat shoes.
so i'm all fixed apparently. but darned if i'm going lifting today. it must have rained a couple of inches since dawn and i'm going to boil myself and my shiny new spine in a bathtub and get straight into bed.3 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Rest Day
40lbs loss by May 27 Challenge
Walk a 2 mile walk this morning then mall walking all afternoon!
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Squats 3x5 @ 152
Bench press 5x5 @ 82
Wretched rows: 3x5 @ 873 -
Bench press 1 x 10 @ 55, 1 x 10 @ 65, 1 x 5 @ 70 then started to worry about being wobbly. That bench is too high for me. I can put plates under my feet, but adjusting them each time is a pain.
DB bench press 32.5 lb - 1 x 5, 1 x 4, 1 x 3 then gave up and went back to 30 lb; 5 x 5
Barbell rows 3 x 8 @ 60 lb
Romanian deadlifts 2 x 5 @ 70 lb my forearms tightened up like crazy so I had trouble hanging onto the bar
OHP 3 x 4 @ 30 lb my arms and shoulders just didn't feel good
Then deadlift 1 x 5 @ 95 lb - Oly bar with two 25-lb plates. Was the right height. But boy did my legs shake.
Close grip lat pulldowns (hands like for chinups) 1 x 8 @ 85, 1 x 5 @ 90, 1 x 5 and 1 x 4 at 95
Side db lateral raises 3 x 10 @ 7.5
Goblet squats 1 x 5 @ 45, 3 x 5 @ 47.5
walked to the gym first, then walked back plus extra. Total walking 6 miles.3 -
5x5 squats 125
5x5 BP 65 slightly shaky but made all the reps. Can't believe I have to add 5lbs to this.
5x5 rows 85. Still working on keeping my legs still. Is it common for rows to be better than bench?
Have not run since Thursday which has helped my progression up the weights. Have a 3-4mi lined up today (my skipped Tuesday workout), a 6miler tomorrow, and a 11-12miler on the weekend so I will see how I feel about the Friday workout.1 -
Internet is back up so time to update.
Deadlift - 3/27
deadlift 1x10 @ 95, 1x10 @ 135 belt 1x8 @ 185 and 1x8 @ 205 (last rep was a challenge)
sdl on a 35 plate 1x8 @ 145
yates row on 35 plate 2x10 @ 75 (am getting better at these)
clean 1x8 @ 45, 1x8 @ 65, 1x5 @ 75
one arm db row 2x12 @ 32.5
wide grip pause bench 1x10 @ 45 and 2x8 @ 55
dip machine 2x8 @ 75
Bench - 3/28
band pull 3x15 (still on light but might upgrade)
bench 2x10 @ 45 1x8 @ 75 and 2x8 @ 90
closed grip bench 1x8 @ 45, 1x7 (failed 8th rep) and 1x8 @ 75
incline bench 1x10 @ 45, 2x8 @ 65
hack squat calf raise 2x25 @ 90
tricep pushdown 3x10 @ 55
face pull 2x10 @ 70
overhead tricep extension 2x10 @ 40
Squat - 3/29
squat 2x10 @ 45, 1x10 @ 90, 1x8 @ 135, belt 2x5 @ 175 (tough)
overload 245 hold for 20 count
single leg curl 2x8 @ 30
leg extension 2x10 @ 60
single leg press 3x8 @ 30 (increased and quite a challenge)
attempted a couple ab machines
All caught up and tomorrow is rest day. Working afternoon and going to use computer and maybe study beforehand.2 -
Today's workout
I've taken an extra few days off because of neck pain.i get rsi every now and then from work .it causes muscles spasms in my neck and shoulder.
Squats 1x5@50lbs ,80 then5x5@106lbs.
decided to deload again,I go away soon so won't be lifting for about 11 days so decided to wait till after my holiday to work on getting past 118lbs.
Ohp 1x5@18,40 then 5x5@50lbs.
Deadlift 1x5@100lbs 1x5@150lbs1
