September-time we work our butts off!
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Today looked very similar to Thursday, only we stopped at 105 for squat, 95 for bench, but deadlift ended at 1x5@150.
Today's abs were oblique cable crunches. I'm really beginning to believe that he does a lot of these ab exercises to me to get me comfortable using chalk (since I am yet to use it during an actual lift), as these are usually weight limited by grip strength and not functional strength... leave it to me to be the dork who only needs chalk to do her ab exercises.0 -
Cardio early this morning at Griffith park for an hour walk. Then was lazy most of the day but also made it to the gym.
Squats 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, 2x3 @ 175, 3x2 @ 185
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 6x2 @ 99
dp 5x6 @ bw with feet on short step
squat 1x5 @ 118, 1x5 @ 145, 4x4 @ 165
french press 5x10 @ ez curl bar
seated good morning 5x6 @ 650 -
That 5k on saturday took a lot more out of me than I expected. Couldn't even run the whole way through. Hips got super tight and my gait is horrendous when my mobility is that restricted (left leg is over 1/2 an inch shorter than the right, so after a while I can't compensate well, then knee and calves on right side get angry).
I was somewhat busy all day yesterday too, so only managed 15 minutes of "hip opening" yoga (it felt good, but only marginally helped, lol).
Still went back at it today!
EMOTM x6
full snatch + hang squat snatch @70lbs, twice (so yes, that is 24 reps total. Those 2nd hang snatches had me drop down fast so I could get the weight up!)
Squats EMOTM x3 135x3
1 min rest
EMOTM x4 145x2
doesn't look like much, but that's 17 reps of heavy-ish squats in under 10 minutes. You gotta be ready to get your self under the weight! (if anything, the triples were more challenging than the doubles, lol)
20/15/10 for time (9:10)
- DB Hang Squat Clean @ 2x30 (more quick dropping under weight! I'm gonna be feeling my legs tomorrow O_o)
- Knees to bows
I wish I could get moar sleeps naw...0 -
I need to be more diligent about warming up before lifting. Taking a few days off last week helped me mentally, and I think I physically recovered well, but I felt a bit stiff starting off today.
I decided to switch it up this week and see how it feels to do upper/lower/upper/lower instead of starting with lower. So today was bench and OHP.
Bench press 3/3/3+ (7) @ 70/75/80
OHP supposed to be 8/8/8 @ 60, ended up being 8/6/5/5. Shorter sets seem to be better for me on this.
Lat pulldowns 10/10/10 @ 70
Planks 30/45 seconds straight on, 30 sec per side 2x R/L0 -
just a pop-in as i re-upped my annual membership this weekend, but i'm still not lifting. my hip seems like it's slowly slowly getting better, mostly thanks to rectus femoris stretching in front and a 'lateral rotator' drill i was taught by a massage student a few weeks ago. i'm riding and using the level of repercussions as my yardstick for whether i'm on the right track or not.
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After leg day (surprisingly enough, they're not feeling too sore today), today was upper body day!
Power Cleans EMOTM x4 doubles @ 80%, 1 min rest, 4 minutes doubles @ 85%
so 95x4x2, then 102.5x4x2
OHP 4x10 + "heavier" pull-ups (less assistancethan usual) 3x5 + 1 bw (more assistance) submax
55x10, 60x10, 62.5x10, 65x10
(I really wasn't sure how heavy i could handle. FUnnily enough, the set @65 felt lighter than the previous one. I'm guessing the plates are a bit heavier than advertised, or the 10lbs bumpers are lighter. Either or. And yes, in comparison to previous OHP weights, these were actually with the 45lbs bar, and not the woman's 3533lbs one)
pull-ups red & blue bands (~75lbs assist?) x 5/5/4, all bands (~90-100lbs assist) chin-ups x 7
3x3 min AMRAP + 1 min rest between each
- (squat) clean & jerk x 2 @ 95
- trx recline row muscle-up transition x3
- burpee x4
got 1 round + 3 "muscle-ups" (I was adding in a "dip" at the end of the transition on this round, but stopped after catching myself a little too deep in the dip and figured I might as well get the push-ups on the burpees instead and not hurt myself),
then 2x 2 rounds & 1 C&J
My callouses are trying to rip. Lol. Will need to take care of them a little over the next 2 days so they don't actually do that.
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Faced the 160 lb squats again. Squats down, amyinthetardis wins. Hit my reps, did not worry about adding AMRAP extras, and got through my set. Also got a much needed and much appreciated pep talk from my trainer, who spotted me heaving a sigh while I rested before attempting my last set and made a beeline to check on me. I'm thinking I may finish out this cycle of Wendler, do my deload, and then have my trainer program me a 6 week cycle that has some more flexibility built into it. My cycle does seem to be impacting me more lately, and my family of origin stuff is pretty cyclical, so I know it's only a matter of time before it flares again and gets into my head. Having more flexibility to have lighter days as needed may be good for me.
Squats: 3/3/3 @ 130/145/160
Deadlifts 6/6/6 @ 125
Seated ab twists with KB: 10 R/L with 30 lb bell, 12x2 R/L with 20 lb bell
One handed KB swings with 20 lb bell 12 R/L x2
Didn't go too hard in my accessories bc my legs were shaking after squats. I'm glad I managed my heavy set but I'm not going to stress too hard about breaking any records with it right now. Getting through is an accomplishment lately, and I'll take it. Now the deadlift, on the other hand.....trainer thinks I'll hit 200 by December no sweat, so hopefully that'll be the case!1 -
Traveling for work. With company, instead of usual solo trip. Food choices are way off. Had grand intentions to do an awesome workout tonight to try and make up for some of that. Just wasn't focused enough. Tried to do 5x5 OHP @ 65 yeah had 3 sets of 2-3 clean reps, followed by finishing set off with push presses, before I kinda went "this is dumb" and moved on to something else. Wasn't in the mood for waiting for or being too close to others for equipment. Did manage to test my 5x5 @95 on bench just for my own sake- as this was my last roll of shame before trainer came in the picture. And it was clean, and relatively easy.
So, something worked, and I did something... but mostly bleh.
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second day in a row of bike commute and it went really well. like, really well. i actually challenged my muscles and they seemed to stand up to it. i made dramatically better time than i have in quite a while, without feeling any of the specific things that i've gotten to dread.
so i took my improvement into the gym and threw it away (possibly) doing deadlifts. idk yet if i really did but i'll find out soon enough, i guess. i'm not sure yet if i'm repentant either. it was SO NICE to be in there again and doing them. i didn't lift to any kind of schedule or programme, just went off in a corner with the bumper plates and worked on shifting my form with a max of 110.
still all about fixing that left foot on the ground so i can pull properly 'through' that left leg. still can't really fully do it, but i feel i'm in a sort of intermediate stage. i can still do the stuff with the toes on that foot that i started out able to do, basically spread them like fingers and such. but i just can't plant that foot when i pull, for some reason. i'm not sure what's missing but the way 110 felt to that leg i guess i'm pinning my hopes on some kind of stronger coming along as a result, atm.
i'm also thinking more and more seriously about going shopping for a little personal ems unit to use here at home. i have a tens thing with at least one setting that generates a kind of slow contract and release cycle. and it's been useful for kickstarting correction in smaller super-locked muscles like teres and traps, but it doesn't make much of a dent in the glutes. and the little bit that i have achieved all on my own with 'manual' contracting has made such a difference that i'm thinking 'why take the slow way', i guess.
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amyinthetardis1231 wrote: »Faced the 160 lb squats again. Squats down, amyinthetardis wins.
ooooo, i missed this.
and this:Did manage to test my 5x5 @95 on bench just for my own sake- as this was my last roll of shame before trainer came in the picture. And it was clean, and relatively easy.
and also this \o/65x10
that picture is AWESOME, krok. you should put that on a shirt or a poster or something. it made my day.
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canadianlbs wrote: »
Haha, it's a video, too xD And yeah. That was me putting some good ol' anger/frustration into the lift. It's good that you guys can appreciate the symbolism behind it.
People around me don't really understand why I like going to the gym, and when I tell them I don't have a lot of time to do things, their first reaction is "why don't you just skip the gym for a little while?". Tried as I might to explain that it's the sole reason I can be such an agreeable person (and also not much more depressed than I tend to get) is because of those 4-5 sessions I take myself through, it doesn't seem to register. I guess no one but me has noticed I'm a better person when I workout regularly. I do wish I could also go for hikes and bike rides and stuff a bit more, but I'd like to ADD that to the gym time, not do one instead of the other. I have a demanding family...
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Gym last night was okay.
Bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88 (moved between sets), 2x2 @ 99 and 3x1 @ 115
Squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 5x2 @ 175
Bench 1x5 @ 69, 1x5 @ 85, 4x5 @ 99
Leg press 5x6 @ 180 (counted the plates only for the weight)
Standing good morning 5x5 @ 115
Skipped db fly because couldn't find any of the ones I needed that weren't in use or just not findable. Was tired too and needed to get home. Calories were around 1300 for the day with 90 grams a protein.0 -
You guys! YOU GUYS! I OHP'd a crap ton of weight today!
I'm pretty sure this is a PR for me. OHP 3/3/3 @ 67/72/82. 82!!! Got all three reps and it wasn't even as hard as I thought it would be. I just went up to the bar and told myself I'd already made the lift, I just had to pick it up, and it went up!
Bench press: 10x3 @ 65
Lat pulldowns: 10x3 @ 75
Assisted pullups: 4x5 @ 65 CW, alternating neutral and chin-up grip
ETA: Oh, and either my scale is *kitten* with me or I had a whoosh, because yesterday I was down 4 lb in 24 hours. Am I finally breaking through my stall?!0 -
Trainer day.
Squats.... squats made me hate my life.... even empty bar squats sucked.... they hurt, they didn't feel good, or pretty, or good in any way... by the time we got midway up in weight I just wanted to cry.... apparently they looked beautiful.... with the exception of the heavy set (1x5@100) I was getting good depth, so we redid that set... which added to the suck
1x10@45, 1x10@65, 1x8@75, 1x6@80, 1x5@85 1x5@90 2x5@100
Then we got to bench, and all was right with the world again.
1x10@45, 1x10@65, 1x8@75, 1x6@80, 1x5@85, 2x5@90
Deadlifts didn't suck, but they weren't great.
1x10@65, 1x10@70, 1x8@75??? 1x6@95 1x5@115 1x5@135 1x5@145
Then 4x15 rope crunches with full stack (150) plus a little orange band. We also solved an issue he had been having with these for a while. I had seen someone else struggle with incorporating the band, as it kept ending up with strange places, like under ones neck. For that person it was just making her mad, for being awkward and in her way. For me, that is dangerous as heck, as grip strength is my limiting factor on these. Was VERY likely for that band to end up doing not so nice things. As mentioned earlier, I only am using chalk for my ab exercises. Oy. So, we finally found a solution to it... and now he is way excited for all the other things that solution may work for.
I also got a nutrient lecture. Which is sad, as I actually thought I was doing good (for me) on that. In fact I was finally forcing SOMETHING into my system before work. When usually it's like 9 am protein shake before I would put anything but coffee in my system. So, I guess ants the next challenge.0 -
omg amy, 82??? @hanlon it sounds like you're just in one of those power-through troughs that happen to everybody. your progress has been so amazing since you picked up this trainer who is pushing you and you keep rising to whatever he's asking from you.
i wouldn't have lifted today even if i had wanted to. got notification in the morning that my [estranged] 93-yo father had a fall on friday and cracked three of his ribs, so i did another time-busting ride home on the bike whether i planned to or not. big-*kitten* long drive out to his house and lifting not really the thing on my mind.
i will say this though. for a man in his 90's to trip over the curb and break only three ribs . . . that is one tough-*kitten* little old man. he told me he had been 'in a hurry' and that's how it happened. 'so i ran across the street', sez he . . . insert hysterical laughter burst here. RAN.
i'll go lift tomorrow. right now i'm just going to do the jaw-grabbing and turning in tiny circles and that kind of thing. and pardon me for the life-blurt all over this thread.0 -
deficit deadlift 1x3 @ 135, 2x3 @ 159, belt 4x3 @ 175
bench 1x6 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 2x2 @ 99, 2x1 @ 106
1x3 @ 95, 1x5 @ 85, 1x7 @ 69
db fly 5x10 @ 17.5
deadlift 1x3 @ 146, 2x3 @ 175, belt 2x3 @ 199, 4x2 @ 225
lunge 5x5 @ 79
cable abs 4x10 @ 80 using the bar attachment0 -
canadianlbs wrote: »omg amy, 82??? @hanlon it sounds like you're just in one of those power-through troughs that happen to everybody. your progress has been so amazing since you picked up this trainer who is pushing you and you keep rising to whatever he's asking from you.
i wouldn't have lifted today even if i had wanted to. got notification in the morning that my [estranged] 93-yo father had a fall on friday and cracked three of his ribs, so i did another time-busting ride home on the bike whether i planned to or not. big-*kitten* long drive out to his house and lifting not really the thing on my mind.
i will say this though. for a man in his 90's to trip over the curb and break only three ribs . . . that is one tough-*kitten* little old man. he told me he had been 'in a hurry' and that's how it happened. 'so i ran across the street', sez he . . . insert hysterical laughter burst here. RAN.
i'll go lift tomorrow. right now i'm just going to do the jaw-grabbing and turning in tiny circles and that kind of thing. and pardon me for the life-blurt all over this thread.
I'm sorry to hear about your dad. Estrangement adds a whole nother layer cake on top of everything else.1 -
Deadlifts day! My favorite.
Squats 3x8 @ 115
Deadlifts 3/3/3+ (6) @ 130/145/160
Bent over DB rows: 10 R/L with 20 lb DB x3
Planks F/R/L for 45/35/35 seconds x20 -
I am new to this, did my first workout yesterday. (I've done the program before 5 years ago and then had babies and got lazy and whatnot) I am super sore I am even walking funny. Probably won't go back until Monday. (M-w-f)
Anywho what are your thoughts on just doing 3 sets? Is it important to do all 5?0 -
Anywho what are your thoughts on just doing 3 sets? Is it important to do all 5?
iunno. i did a year and a bit of sl all on my own before finding a trainer, and he gives people 3x5 and i just went with that instead.
didn't seem to cause much trouble. i'm thinking htat from where you are at the brand-new re-entry point 3 sets is already 3 sets more than you were doing before, so if you want to start there and see how you feel as you acclimatize, i can't see why not.
i did personally like the 5x5 for things like 10 more chances to work on the form, and so forth. but brand-new lifter who come to my trainer's club do 3x5 and make progress that way, so i don't know if it's really that big a deal either way.
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skipped club on friday, only the third or fourth time i've done that in two years. i'm feeling quite stir-crazy now.
but i couldn't. by the time i got back to my car and was behind the wheel at the end of the friday workday i felt as if i was 90 myself. so i came home, sent an email to mr t and completely sacked out.
i slept for 12 hours, probably a good sign that i made the right call. idk exactly when i'm going to get back to lifting. right now it's feeling a long way away, but life will have to settle itself down eventually.0 -
got an hour free here.
realised i've been guarding myself from the gym because of having this feeling i can't 'afford' to mess anything up. i already kind of couldn't, but i had this cautious plan in place that seemed as if it would work, and then this new situation came up and i'm at a new mental square one.
but not going is making me crazy as well and it's not helping on the emotional front. last night late i tested some air squats both front and back and they seemed okay, so this morning i did go in way way way early and got the rack to myself. i'ts perverse how, that i'm not able to squat, it's the lift that i most want to do and the one i feel most rewarded by when it does fail to hurt me. what's that thing that happens - tockholm syndrome?
yeah. i'm captor bonded to squats
back to my sets-of-five-and-add-five thing, front and back, and i stopped at 65. i did feel some repercussions but otoh it seems as if major glute activation on that side really is the big key. so when i was done i did my unequal-kettlebell-suitcase-walk thing as well with as much focus as i had free on properly stabilizing all the way from the left foot to the glute. didn't look at hte number on the upper bell where i stopped, but it sure felt like the core work was a good idea so that gave me a feeling of Plan. i'll progress this one by skipping my start point one weight higher each time and do the same number of circuits/increases each time.
see where that gets me to. it's not impossible - i'm not kidding here - that if/when my dad gets a medical clear, i might find myself driving 20km each way at least once a week just to use the rec centre over there and get him back into the habit of whatever it was that he used to do there. he's a MEGA health bore, and me telling him the Terrible Tale of the broken toe (which he remembers) seems like it might have jolted him out of 'i'm fine, nothing they can do for ribs anyway' to an interest in at least notifying his doctor that he did this and pursuing followup care.0 -
Holy trainer day Batman!!!!!
Squats... even the worst set today felt better than the best set Thursday. 10@45, 10@65, 8@75, 6@85? 5@95, 5@105, and 5@115!!! So, PR, and unlike my 110 lb pr from like 2 weeks ago where I'm not sure a single one was past parallel, he said 4/5 were to appropriate depth.
Bench - 10@45, 10@65, 8@75, 6@85, 5@90?, 5@95, and 5@105!!!! Only time I've cleared 100 for more than 1 rep. And rep 4 and 5 were totally and completely ugly, but they happened!!!! I was trying so hard for the 5th my eyes were closed, and when I got done I said "so 4 without help???" And he informed me that he had in fact, NOT touched the bar, but had been very very patient while I eventually got it up, even if it was very wonky looking.
Deadlifts- 10@65, 10@70, 8@95??, 6@105???, 5@125, 5@145, 1@165, 5@180!!!! Clearly I don't remember some of those middle sets. The 1@165 is because it was originally written to end with 5@165, but after watching the 145, he said to be honest after 1, and if it felt easy, we were going up, if it felt like 5 would be a grind, we were staying. I did 1, and set it down and kinda was contemplating as it was worse than "easy" but I was confident I could do 5.... well he took my contemplation as good enough, and up we went. So, we got me chalked up, and the first 3 went slow but decent... I thought 3 was all I was getting... he had me try the switch grip (is that what it's called?? When one hand faces front and the other back??) for rep 4... he was hoping for a touch and go, but we kept with slow... and grindy, and ugly.... but I got my 5!!!! Considering 175 wouldn't come off the ground 2 weeks ago... I am in awe of the world... AND!!! Even after a weekend of gluttony for the boyfriend's bday, 180 is my first lift at more than bodyweight!!!
Then we finished with an uneventful 3x12 ab roller where he tried to add a level of difficulty, and I just didn't have it today. (Resulted in a face plant, oops) So, we stuck with my current level.
@hesn92 - I personally think it depends on your goals and possibly WHY you are asking the question. Is it because 3x5 is all you have time for? If so, I am a huge believer in something being better than nothing. Is it because you are not able to complete 5x5 at your current weights? If that is the case, you may want to consider dropping down in weight to a point you can do 5x5.... or working at current weight until you can do 5x5.... in terms of goals, is this your only exercise? Or is this just icing on an already full cake? When I was half marathon training 5x5 was very demanding, and just didn't happen a lot. But at the same time, when lifting alone, I tend to try and follow the program I'm using exactly as intended... but that may just be me... but it provides a plan for my solo lifts
Obviously based on the recaps you see, you are welcome to play with us regardless of what direction you go... but yeah, more info on goals and why's may help us to give more directed insight.0 -
Well, I'm back, after what, 4-5 days of not reporting? I did get a few decent lifts in there, but nothing worth mention. Maybe the fact that I tried to do good mornings heavier than 65lbs and my lower back was just "NOPE" so I switched to RDLs instead, and I think next week I'll actually just do regular deadlifts - I need to get back into the habit of doing them, and high reps would be perfect for re-ingraining that motor pattern.
Today was "leg day". Because it was almost all lower body, lol.
(Full) snatch into hang snatch x2, emotm x6 @ 72.5 (up 2.5lbs from last week). I actually failed the first rep on round #2 - a misgroove, really, but the whole felt very heavy and not so smooth, I "powered" a few reps, so I'll repeat this weight next week.
Back squat Emotm x4 - 145x3
1 min rest
emotm x4 - 152.5x2
Went well, bit grindy on the last 2 sets of each weight, but pleased overall with depth and stability.
For time: 24:20
3000m row (13:40)
60 burpees
right knee started being a b*** about 1/3rd of the way through rowing, so I had to modify my form a bit. Man, does rowing for a prolonged amount of time provide a bum burn, or what? Burpees were slow and steady (first 30 took 5 mins, last 30 same). I hate this metcon. Glad it's over and done with. And hey, I beat my time from a week and a half or so ago by over a minute, and I had a break in the middle that time because of a phone call. So that's progress!0 -
ohhhhh i am feeling those sunday squats now. and all in the quad zone despite my efforts. so i went to the gym and tried to equalize that by putting an equal hurt on my hamstrings aka, doing deadlifts. doubt it will have that effect. i'm just tired and pretty weak overall recently. so i'm really just doing kind of placeholder lifting these days, and i'm partly sad about it and partly keep finding out i don't really know what else to do as a solid programme never does feel like it would be viable.
i'm down about 5 pounds in the two weeks or whatever it's been since i had that 48-hour flu thing. so i guess i really can't be surprised by the doms. core and that glute are the two main things i'm still interested in, so i added uneven suitcase carries and called it a day after 3x5 deadlifts at only 110.0 -
The workout before work.
squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x2 @ 175, 4x2 @ 185
incline bench 1x8 @ 45, 4x6 @ 65
squat 1x6 @ 108, 1x6 @ 129, 4x6 @ 145
tricep extension 5x10 @ 80 - bar attachment instead of rope
back extension 4x10 @ 250 -
Fun times with power cleans for me today (glad it wasn't squat cleans. My bum and groin are quite sore). Was feeling a bit on the weak side this morning
The heat is getting to me (it got up to 93-94 in my apartment at one point last night... WTF)
So yea, Power cleans:
emotm x4 doubles @ 102.5
1 min rest
emotm x4 doubles @ 107.5
(these got a bit tricky, but I powered through!)
OHP 70x10, 72.5x8 (barely!), 75x6, 77.5x6 (from max set of 65x10 last week, so not too shabby here)
superset with mildly assisted pull-up variations 3x3 and 1 set submax full assist wide grip, I think I got 6 or 7
Finisher was supposed to be that awful squat/pull-up chipper, but I just couldn't today (and was running low on time), so I did the emotm x12 of
ODD: 3 trx muscle-up transition + 3 burpees to target
EVEN: box power step-ups x10/leg
Couldn't locate the 18' box today. The rubber matting on top ripped not long ago, so I suspect they sent it for repairs? I used the 12' wit a 45lbs bumper on top, about 16' total. Managed 57 total reps per leg (vs 47 last time I did this).
I'm glad to have tomorrow off... to a degree that makes me think next deload will be a little more rest than the one that just happened.0 -
Pretty chuffed with myself after squats today, despite some very irritating and distracting issues with a guy at the gym (more on that in the "so there was this guy" thread). 165 is officially over bodyweight after my recent whoosh, and they felt good and strong! I might have been able to grind out another rep or two but I did not feel like sitting down, so I stopped where I was. Still pleased!
Squats 5/3/1+ (3) @ 135/150/165
Deadlifts 4/4/4 @ 135
Stopped my workout very early today because a) tight time limit today and b) aforementioned gym guy.
Yesterday's workout was upper body
Bench press 5/3/1+(6) @ 72/77/82
OHP 8/8/8 @ 60
Assisted pullups @ 60/55/50 CW 5/5/5
I forget what else I did now, oops!1 -
Thanks for your input, those that responded to me. Hey I have another question now. I can't do overhead press with 45lbs
I can only get it up like 3 times and that's it. My community center doesn't have lighter bars. What do I do? Should I use dumb bells instead? In the same way (5x5) ? 0 -
Thanks for your input, those that responded to me. Hey I have another question now. I can't do overhead press with 45lbs I can only get it up like 3 times and that's it. My community center doesn't have lighter bars. What do I do? Should I use dumb bells instead? In the same way (5x5) ?
A lot of ladies struggle with the bar for OHP. I'd go with dumbbells and do the 5x5 with whatever weight you can complete all your sets in. Try to increase each time if you can (progression can be slower for OHP because it's a hard one with all those little muscles in the upper body) until you get to 45 lb, then you can use the bar if you like.0
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