May the gainz be with you (May workout thread)
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-28X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take at least one walk today.
Move More Sit Less Challenge
Working on a Bucket list goal of recomposition.
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 23/28 I am focusing on staying within my macros!1 -
Today is a rest day for me, but yesterday was a good workout. I'm doing 3x5 on my lifts at this point, and starting to have to deload. Squat 105lbs (I had failed 115 3 times) OHP 55lbs (I failed 60 3 times) deadlift was 175, but I only got 3 reps...still super happy with that because I haven't lifted that heavy in over 6months...and I can tell my glute injury truly is healed because it felt really solid
I was totally exhausted after those deadlifts, though! Still really tired today, but not sore at least.
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I'm back! Haha. I missed 3's after my first workout last week due to catching my toddler's stomach bug, so I just decided to repeat the week instead of trying to make up days.
Squats: 1x3 @ 110, 125
1x5 @ 140
Deadlifts: 3x6 @ 105
Lat pulldowns: 3x10 @ 45/side (if I read correctly--felt super easy so I may have misread the machine)
Hanging knee raises: 3x10
Bonus: My deadlift calluses are coming along nicely
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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
GobletSquats- 3X5X35
Russian Kettlebell Swing- 16X10X35
40lbs loss by May 27 Challenge
30 push-ups
May move your @$$ Challenge
I am going to take 2-2 mile walks today.
Move More Sit Less Challenge
Working on my spring cleaning today!
Keto/LC 4 Week Challenge April 24th-May20th
Day 24/28 drink water and stay within carbs!
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Whoops? I skipped lunges today >_>
Power clean 65x5, 75x3, 85x2, 95x1
then EMOTM x8 singles at 102.5lbs
Bench 45x8, 65x5, 85x3
95x5, 107.5x3, 120x4
P. Row 45x6, 55x5, 65x3
85x5, 97.5x3, 110x6
so far have made my rep goals on all AMRAP lifts except rows. But pendlay rows get tricky on heavier sets and I'd rather do less reps with solid form than start swinging the weight around.
Finished up with 5 rounds/arm of the complex (no setting the weight down) for time of:
- single arm KB deadlift x12
- single arm hang power clean x9
- single arm shoulder to overhead x6
@40lbs. Yes, that is a total of 120 deadlifts, 90 cleans and 60 push presses. In 12:20. Whew!
But yeah, ran out of time for the lunges ladders. I'll either do them tonight, or tomorrow morning during my mobility work. I never did go for that run yesterday, tho. Needed moar sleeps.1 -
Upper body focus today:
Bench press 1x3 @ 62, 72
1×3 (+2) @ 77
OHP 3x10 @ 45 lb (empty bar)
Two handed kettlebell swings 1x20 with 20 lb bell, 2x20 with 30 lb bell
Seated ab twists with 20 lb KB 1x10, 2x10 with 12 lb bell2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-30X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take 2-2.5 mile walks today.
Move More Sit Less Challenge
Spring cleaning project for today!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 25/28 I am focusing on staying within my macros!1 -
Today's workout after warm up.
Bench 3x3@45 50 and 57lbs then 5x10@ 34lbs.
Rows 5x10@42lbs.
Barbell curls 3x10@20lbs.1 -
Went for a run at lunch! ~1 miles, no idea how long it took. Then I tacked on like 7-8 short sprints with ~30-45s recovery in between. I feel better than I've felt about running in a long while now!
Sometimes no plan is the best plan 3 -
Got my workout in this morning. My 5th StrongLifts workout. Feeling very proud of myself. Had my first failure today.
Barbell Squat 65lbs 5x5
Barbell Bench Press 55lbs 4x5, 1x4
Barbell Row 55lbs 5x5
Barbell Glute Bridges 50lbs 3x10
Have a question for you lovely ladies. When should I start adding in warm ups? And how many should I do and at what weight?
Thanks!1 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-16X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I am going to mow my lawn today. Usually 7 miles of walking.
Move More Sit Less Challenge
I am packing and preparing for our vacation to Chicago. We leave tomorrow!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 26/28 focusing on a successful finish! Really a successful start to a healthy way of eating!
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tiffanylacourse wrote: »Got my workout in this morning. My 5th StrongLifts workout. Feeling very proud of myself. Had my first failure today.
Barbell Squat 65lbs 5x5
Barbell Bench Press 55lbs 4x5, 1x4
Barbell Row 55lbs 5x5
Barbell Glute Bridges 50lbs 3x10
Have a question for you lovely ladies. When should I start adding in warm ups? And how many should I do and at what weight?
Thanks!
My approach to it is that I will always do some form of full body warm-up either way. Jump rope or jumping jacks, bodyweight squats, push-ups, lunges with reaches, supermans, and all other kinds of good stuff. Then I'll do something a little more specific to what I'm about to do, then work up to my work weight usually starting with just the bar (or 75-95lbs on the deadlift).
So in your case, it might be good to add in 1 set of 5 with 45lbs, and maybe a set of 3 with 55 on the squats, just to get into the groove. The higher the weight, typically, the more ramp up sets you'll need (to a certain degree, then you'll also increase the jump in weight eventually). But don't fatigue yourself with them, either.
Hope that helps?0 -
Simple set-up today. I'm low on sleep and it's so hot and humid here, so I went in with a one track mind to get s*** done.
Kneeling jumps e20sx3min (~ 4' off the ground? 25 & 15lbs bumpers + an ab mat. Not super explosive today tho)
Deadlift 75x5, 95x5, 115x3
140x5, 157.5x3, 175x12 (caaaardioo! lol)
superset w/
OHP 35x5, 45x5, 50x3
62.5x5, 65x3, 72.5x8
fell short of my rep goal on OHP (was a 9, boo), but considering how lightheaded I was feeling at the end of that set, I'll take what I can get.
Then I did that ladder of lunges I'd skipped. 58 reps total (now that's improvement!), and in the same fashion, did a ladder of band-assisted pull/chin ups. I think I got 31 total.
And that was it for today. Debating making tomorrow just a mild hypertrophy/accessory day and skipping the intervals. My lower back needs a break, at any rate.0 -
Squats 1x3 @ 110, 125
1×3 (+3) @ 140
Deadlifts 3x8 @ 100
Assisted pullups 2x5 @ 80 cw, 1x3 @ 75 cw
Kettlebell ab twists 3x10 each side with 12 lb KB
Ab hold holding 12 KB for 30 sec2 -
mafia game is over, finally. think it took close to three weeks and i gave up all pretences of staying normal in the first couple of days. didn't eat much, didn't grocery shop, slept five or six hours a night, very little lifting and most definitely none of the mobility/body work stuff. so i went back to the gym for the first time today and yeah, i have really lost strength. i did 5ish x 5 deadlifts at 125, as a pathway to starting back in.
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After a short break back to lifting with a bench day.
bench - 2x10 @ 45, 1x8 @ 75, 1x6 @ 95, 1x3 @ 105 and 1x1 @ 120 failed on attempt at 2nd rep
close grip bench - 1x8 @ 45 and 2x6 slight pause @ 70
dry sauna
25 minutes on elliptical
So, just like last week had a fail trying to get the second rep. I didn't feel overly shaky or anything and since the first rep was heavy but okay thought I'd try the 2nd but no. With bench it's either fine or nope, can't push it up. Not able to grind out when it comes to this lift.1 -
Today's workout after warm up.
Deadlift 3x3@102 117 132 lbs.
5x10@72lbs
Split squats 3x10 each leg@10lbs.1 -
Good morning Ladies! We are going on vacation to Chicago today. I will be bringing my Kettlebell with to do my workouts. I lost another 1.6 lbs the fat has melted off! I weigh 126 now and 1lb from my goal! I won't have a lot of time to be on here. I'll check in daily but may not post! Have a great week!
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will walk as much as possible today. I will be traveling all day so hopefully tonight I will be able to take a walk!
Move More Sit Less
I will focus on making frequent stops as we travel!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 25/28 I am focusing on staying within my macros!
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OHP 1×3 @ 52, 57, 1×3 (+2) @ 67
Bench press 3×10 @ 57
Lat pull-downs 2×10 @ 70, 1×10 @ 60
One arm DB rows 3x10 each arm with 15 lb DB
Hanging knee raises 3x101 -
whoo trainer day and i think i hit 100g protein just by eating all day at my desk . . . and i feel like i'm back.
bench was 1's week so i did 65/70/78. i didn't seriously expect to make it because the last time i benched was last trainer day an entire two weeks ago. but i did and i got 2 reps for the last set.
squats were unremarkable as far as weight. as in, i'm not really squatting for weight anyway (still). but i did do squats and i did feel really good about them. mr t and i talked about my left-right leg imbalance, in the context of me getting my pelvis twisted, and that led to me finally sucking it up and facing off with . . .the dreaded bulgarian split squats, of course.
i've always feared them, because shaky balance plus quad issues gives me a terror of losing the first thing and tearing the second one in a fall. but i put on my grownup and had an actual trainer show them to me, and it actually went really well. now i just have the dilemma between wanting to do them on the left to strengthen that hamstring and glute, and wanting to do them on the right to stretch the front part of my left hip.
either way, kind of excited by them right now.0 -
canadianlbs wrote: »whoo trainer day and i think i hit 100g protein just by eating all day at my desk . . . and i feel like i'm back.
bench was 1's week so i did 65/70/78. i didn't seriously expect to make it because the last time i benched was last trainer day an entire two weeks ago. but i did and i got 2 reps for the last set.
squats were unremarkable as far as weight. as in, i'm not really squatting for weight anyway (still). but i did do squats and i did feel really good about them. mr t and i talked about my left-right leg imbalance, in the context of me getting my pelvis twisted, and that led to me finally sucking it up and facing off with . . .the dreaded bulgarian split squats, of course.
i've always feared them, because shaky balance plus quad issues gives me a terror of losing the first thing and tearing the second one in a fall. but i put on my grownup and had an actual trainer show them to me, and it actually went really well. now i just have the dilemma between wanting to do them on the left to strengthen that hamstring and glute, and wanting to do them on the right to stretch the front part of my left hip.
either way, kind of excited by them right now.
I read this article this week: http://deansomerset.com/lateral-hip-shift-squat-whats-going/
is it possible part of the imbalance might be just an asymmetry of your body? You've been struggling with this and back and forth issues between both legs enough that it makes me wonder, maybe it's not you, but the position(s) you're trying to force the you into? I'm definitely going to try allowing my left foot to turn out a bit more here today, since it tends to do that on its own anyway, and see if it makes a difference. Ain't no better day to try than 5's day
Also: just do the bulg split squats on both sides. Problem solved!1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I Will be walking all day today!
Move More Sit Less
I won't be sitting very much today!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 28/28 last day of challenge today!0 -
Meep. I had a pretty sizeable plate math fail today (well, technically it was a bar math fail)
Power snatches, warm up then 6 minute to work up to heavy single
55x5, 65x3, 75x2, 85x1, 90x1, 95x fail, regrouped, then 95x1!
then I was supposed to do EMOTM x5 of triples @80% (75lbs) of that heavy rep... but I loaded 65 on the bar (2x15lbs bumpers) instead, probably thinking I had a 45# instead of a 35# xD
They felt suuuper easy, so at the end I was like "wow either I'm much stronger than 3 weeks ago or... oh..." So I tacked on another 5 on each side and did one triple @75lbs just to make myself feel a little better. I wasn't gonna start over O_o
Squats 45x8, 65x5, 85x3
97.5x5, 112.5x5, 127.5x10 (rep goal was 12 and I was like WHAAAT?!?! so uh, 10 is good, just sayin')
then adding a little volume this cycle, 3x8. I did 75lbs (for real this time)
I did sets of submax push-ups after every set of squats, went something like 6/5/5/6/5/5/5/5/9 (this one was to failure) for a total of 42
Then I started getting into my hip kneeling mob routine + hit up a 10 min AMRAP of single arm kb snatch x2, strict press x2, 1 leg rdl x2. Started at 35#, did 1 round, then had to drop to 30 because my form was crap. Got 12 or 13 rounds per arm + 2 snatches.2 -
is it possible part of the imbalance might be just an asymmetry of your body?
oh, totally possible. but it's the kind of super-first-world knowledge that i don't feel like spending a couple months' rent to pursue. so in the meantime, i have palpably less muscle mass on the left side than the right, so levelling that out seems like a useful first thing to try anyway.
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I Will be walking all day today!
Move More Sit Less
Last day of challenge. This really gave me a jump start to getting up and moving!1 -
i guess today was a Deadlifting Day.
i clearly can't lift what i was lifting even in the midst of this rotated-hip thing, so i didn't try. instead i just worked up in 5-rep sets from 65 to 135, and did 2x5 there.
it was doable enough, but i could feel my left leg checking out at that weight. on the other hand, form at just 65 felt totally natural and really sweet, so after the top sets i took 40 pounds off and did 10x5 with just 85 pounds with all the concentration on just retaining that feel.
if i need to start at the bottom with deadlifts and make my way up in the authentic style . . . guess i will. even if it takes me two weeks to re-add ten pounds, it'll still take me further by the end of the year than what i've been doing so far.0 -
1 rep max test on deadlift today despite spending all of yesterday tired for no reason. Wasn't sure how it would go but had a successful session.
elliptical for 10 minutes to warm up
deadlift - 2x8 @ 135, 1x6 @ 185, with belt 1x5 @ 205, 1x3 @ 235
chalk - 1x1 165 !
pendlay rows with straps 1x5 @ 105 and 2x5 @ 95
I finally did it. Got the 265. Though it's not 2xbw yet as my weight is up still from parents visiting and eating all the food, mmm cheesecake. Maybe next weekend I'll see where bw is and try again to see if I can do it more than once. Depends how the week goes. Meandering a bit and will move to the upper/lower in June as I do a hopefully more successful cut.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I Will be walking all day today!
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