We Octobe(e)r moving forward! Lifting thread

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krokador
krokador Posts: 1,794 Member
edited October 2017 in Social Groups
No one else did it, so uh, do you guys like beer? Cuz I don't like beer much, haha. I figured, after almost everyone struggled through September, we oughta be moving forward. Keep on keeping on, ladies! :)

In my case that meant going back at it yesterday after I forced myself to rest 2 days due to a neck tweak. It was the right thing to do too, cuz despite the extra rest, everything felt reeeaallyyy heavy.

EMOTM x6 of full clean + hang clean x2 (4 squat cleans / minute). did 90lbs for 3 minutes, upped to 92.5 for the last 3, but I have to say, I barely got out of the hole on all 4 reps that last minute. Who'da thunk my legs would give first, uh?

Then 4 sets of 3 push jerks: 105, 105, 107.5, 110 (last rep barely locked out, though)
superset with good mornings deadlifts, 155x8, 165x3x8
Still need work on re-finding the deadlift groove. I got so used to setting up for oly lifts, I kinda forgot what setting up for deads feels like, so I have to be careful not to yank the bar up, cuz ow, lower back. And I was on my heaviest day of TOM yesterday, too, so these really weren't fun

But it was nothing compared to the finisher. 3 rounds for time:
- 10 front squats with 2x30lbs DB (that was the easy part)
- 5 deadlifts @ 185
- 25 push-ups (had to break them down into sets of 5 or less. yuck)

last time I'd done this was with 25lbs DBs on the squats, and it took about 11.5 minutes. This one took about 13 minutes. I had tired myself deadlift-wise a bit, but push-ups were just the slowest drag of them all. I gotta find the energy to work on these a bit more. It would improve my burpee performance, too xD

My focus for October I think will be trying to get better sleep so I can maybe go back to being productive on the mornings I don't go to the gym. It's time that was valuable to my recovery that I just can't seem to recover because I'm always run into the ground. Hopefully I also get to do that sleep study I requested over 2 months ago soon. When your sleep is so restless your sleep tracker thinks you woke up at 2:30 AM and never went back to sleep... yea.
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  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    :) cool thread title krok.
  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
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    I'm here, faffing around on deload week. Wendler deloads are so ridiculously light that it almost feels pointless to go in, but I'm going. I rebelliously did not deload as far as I was supposed to for bench, just slower my presses down and tried to be explosive on the lift. I'm basically making up my own stuff this week.

    Bench: 3x10 @ 52 (empty bar)
    OHP: 3x10 @ 35 (17.5 dumbbells)
    Bicep curls 3x12 @ 17.5
    DB rows 3x15 @ 17.5
    Attempted DB flies, but my upper back was too tired so I quit lol. It was also very hard to concentrate since most of the gym TVs were set to the news :cry:
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    decided to at least try and get serious, since i'm supposedly on this new workout pattern. my ohp was 50 max for 8 reps, so i did my first 2x8 workout on it with that weight. forgot to ask mr t how frequently you're meant to do every lift :tongue: fwiw, i used the women's bar with 5lb plates, so i was cleaning it up off the floor for every double as well.

    pecs killing me after yesterday's benching with just 50 pounds. so yes, i guess there are things benching gets to that no other lift does. i'm suitably repentant. aaaand for accessory/warmup, the carries. i'm all about doing the carries these days, especially the off-weighted ones. because grip, because balance, and because dem obliques.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    ^^^ would have done deadlifts as well, except no :tongue: i'll give it another day to recover from the squats and the ems, and then go and try it tomorrow to see how it's doing.
  • hanlonsk
    hanlonsk Posts: 762 Member
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    So, I am dumb, didn't think about the October bit.... and went to my same ol spot for September to post yesterday. Actually had time to read this morning... and had a "doh!!" Moment.
    But... in a manner fitting for the thread title.... I did bribe myself with a beer to accomplish anything yesterday. :)
    Although, in terms of goals, I think after my bday next week I may be putting myself back on the wagon until turkey day.
    Other goals would be breaking 200 on DL - just because that seems awesome. I think benching with big girl plates may be a bit ambitious of a goal for the month, but I'm putting it out there anyways in hopes I have it by the end of the year. If trainer has anything to do with it... I WILL be squatting with big kid plates by the end of the month I'm sure.
  • krokador
    krokador Posts: 1,794 Member
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    There's a bit of dread/sadness going on on top of the happiness from two relatively heavy and overall successful sessions.

    Yesterday:
    full snatch + hang snatch x2, EMOTM x6
    72.5lbs (repeat from last week), no missed reps this time. Heavy, but not ugly

    Squats EMOTM x3 152.5x3
    1 min rest
    EMOTM x3 162.5x2
    1 min rest
    EMOTM x5 170x1

    wasn't sure I'd make it all the way, but I kept pushing. Last few singles were suuuuper slow, and maybe a little shallow, but I never let myself be dragged forward. Erectors are doing their work! There was a little bit of a shadow of that lower back injury from the end of last year sort of hanging around, so I'll be careful with that.

    Today:
    Power Cleans EMOTM x4 107.5x2
    1 min rest
    EMOTM x4 115x2

    Wasn't sure during the first 4 minutes I could pull doubles in the 2nd part. 115 was basically my 1RM just a month ago. But I went at it and I think my form was actually better on the heavier reps!

    The bad: that shoulder/trap on the right side where I got injured doing this exact program, around 1 week into the next phase, is rearing its ugly head. I'm guessing yanking heavy weight from the ground while still sore from yesterday AND remnants of Sunday's session (rear delts come in mind. Still sore from the deadlift to a degree) has really been rubbing it the wrong way.

    I made it through the OHP and pull-ups regardless, although the latter was a bit uncomfortable and the former was a wee bit more unstable than usual.

    72.5x10, 75x8, 77.5x6, 82.5x45
    superset with 2/2/2 with very little assistance on the pull-ups, then 8 with my "normal" assist

    Came time to perform the metcon part of the workout, I looked at my 3 remaining options and I bailed. Knees to bows? Nope. Rowing? Noooope! Cleans & jerks? Oh hell no! (I have been a little backwards doing them as they are cardio/endurance types, anyway, but I swear, today was a valid bail).

    I went to the cable pulley and did straight arm rope pullovers 30x15, 45x2x12
    rope triceps pushdowns 45x15
    ez bar curls 35x15
    with 4x15 bw squats in-between sets here

    2 more days left to this training phase. I'll have to see how the shoulder holds up, might just take a 2 days rest and get back to it. Or scale the weights back a bit. I had to take ibuprofen and am finding myself wishing I had a sling right now, so it's not a very good sign :(

    Deload just turned into boring (p)rehab week, for sure. You gotta do things that are no fun sometimes, in order to keep having fun. Right?
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    krokador wrote: »
    Deload just turned into boring (p)rehab week, for sure. You gotta do things that are no fun sometimes, in order to keep having fun. Right?

    i remember the last time that shoulder was bad. doing the prehab made such a difference to it. so i'm hoping you can hang in and do it again, because this time around i'm thinking 'and if she catches it early . . . just imagine how much even-more good it will do!'

    work is sucking right now; i feel like they said all the right things when my dad had his fall, but now that i'm actually back and their money (not, actually) has to go where their mouths are for me taking time off, suddenly i'm feeling sidelined.

    so, i stopped at the gym when i was on my way home and did a 'real' workout. i.e. a programmed one. deadlifts on this new 8xn thing. my tested 8-rep max was 110 back when i did it for mr t, but i pretended i'd been actually doing the programme and added an extra 10 pounds. so, 7x2 plus 1x3. i do love deadlifts. even when i'm struggling it seems like sooner or later they come back to me.

    also did my offset-kettlebell circuits, which i'm starting to question a bit because my s.i. slash lumbar zone have been tender ever since i started with them. but still, they're hard to resist because i keep thinking greedily about all the stuff they're going to do for my grip especially on the left side. today believe-it-or-not i got up to 45 pounds, and even my left hand managed to take its turn. i had to stop at the halfway point for a few seconds though, with the left.

    anddd some overhead carries as well, with the next-littlest bell. more for the grip, plus that lovely feeling of having your shoulder joints packed. when i was done with the deadlifts the women's bar i'd been using felt so light suddenly that i did 3x10 ohp too, because i WANT my magical overhead press status back.



  • krokador
    krokador Posts: 1,794 Member
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    krokador wrote: »
    Deload just turned into boring (p)rehab week, for sure. You gotta do things that are no fun sometimes, in order to keep having fun. Right?

    i remember the last time that shoulder was bad. doing the prehab made such a difference to it. so i'm hoping you can hang in and do it again, because this time around i'm thinking 'and if she catches it early . . . just imagine how much even-more good it will do!'

    It's actually not my shoulder, but the stupid traps (as it was back in 2015, too). It's in the same area, but *knock on wood* my shoulder girdle is actually as healthy as can be.

    This time around it's hitting a bit on both sides. I should've seen the early signs (that stiff/pinched neck thing last weekend), now that I think of it. Lots of overhead work, and lots of "yanking" weight (oly lifts). Not enough recovery. As the intensity increases, muscles get tight and imbalances/weaknesses get exposed, right?

    The cure will be
    1. no explosive lifts for the duration of the deload. Everything slow and controlled
    2. shoulder/upper back release and stability work
    3. technique review

    It's less acute today, but definitely around when I try to move my head, so I'll try to work on the soft tissue today, and move around a bit more tomorrow.
  • jayemes
    jayemes Posts: 865 Member
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    I'm not a fan of beer, but would you ladies still be willing to accept a newbie lifter (especially considering I've already been stalking this group for awhile?)

    I finally joined a gym this week - it's been a few years. Had a session with a trainer today to teach me how to use the squat cage and barbells - before now I'd used dumbbells but never used the big girl weights. I'm using today as my start date for Strong Lifts 5x5.

    I'd love you join in if that's cool :#
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    jayemes wrote: »
    I'd love you join in if that's cool :#

    we'd love it if you did :) how did the first workout go?

  • jayemes
    jayemes Posts: 865 Member
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    we'd love it if you did :) how did the first workout go?
    It was pretty cool. I was always intimidated by the barbells but I'm glad I found SL 5x5 to push me into it. The trainer reviewed my form on all 5 lifts to make sure I had the basic idea and I did workout A. I wound up doing some of the lifts with some weight instead of an empty bar because I was paying more attention to the trainer and lost track of what the app said the weight should be.
    I think I may live in the squat cage from now on :)


  • krokador
    krokador Posts: 1,794 Member
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    jayemes wrote: »
    we'd love it if you did :) how did the first workout go?
    It was pretty cool. I was always intimidated by the barbells but I'm glad I found SL 5x5 to push me into it. The trainer reviewed my form on all 5 lifts to make sure I had the basic idea and I did workout A. I wound up doing some of the lifts with some weight instead of an empty bar because I was paying more attention to the trainer and lost track of what the app said the weight should be.
    I think I may live in the squat cage from now on :)


    We're always happy to have new folks joining in! Glad you enjoyed that first session! :)

    Hey, gais, gais! I did my mobility work this morning! (and lax balled the hell out of my traps before bed last night) *gives self a star sticker*

    Highlight here was the tummy to back roll. Yes, yes, I pretented to be a little baby in my living room for 8 reps per side. The first 1 on the left re-set something in my neck/trap area. Oi. Still a bit stiff, but I may be able to handle my last 2 days of this phase this weekend after all :)
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited October 2017
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    jayemes wrote:
    I was always intimidated by the barbells but I'm glad I found SL 5x5 to push me into it.

    they are intimidating, but oh so cool once you get past that part of it. finding a trainer right from the start is a good move.
    The first 1 on the left re-set something in my neck/trap area.

    nice when that 'i did something and suddenly . . . 'story goes in the good direction for once. yay.

    i took my muscle widget with me today when i went to do stuff for/with my dad, because mr t had expressed strong interest in checking it out.

    and damn me if i mustn't have left it somewhere. i'm terribly sad but there isn't a thing i can do about it except wait for tomorrow and then go see if just MAYBE i somehow left it at his house instead of at walmart or the community centre or somewhere like that.

    aside from that i didn't do much at t.day. did do an 8-rep max test session for bench, which topped out at 60 pounds, which wasn't bad. and i also got the word on how many workouts: once per week do the 'real' workout, i.e. the 8-set protocol. and eitehr the same day or on a different day - if wanted - you can also do a 'pump' version which is 3x6 with 80% of the weight. progression by adding reps to sets, just like the other one, and you add weight once you're up to 3x8 in that stream.

    so now i know. still can't squat. tried and the hip muscle went nuts again. mr t thinks i should just turn my back on squatting except as a pissant recreational thing, and focus on deadlifts since they at least don't hurt me and will theoretically help me build strength.
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
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    Already October. I lifted a few times already but forgot to post. Today's workout:


    bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 2x2 @ 99, 3x1 @ 115, 2x2 @ 99
    deadlift 1x3 @ 135, 1x3 @ 159, 2x3 @ 186, 2x2 @ 215, 2x1 @ 239
    db fly 5x10 @ 20
    leg press 6x5 @ 240 - machine
    cable abs 3x10 @ 80 - with rope
  • hanlonsk
    hanlonsk Posts: 762 Member
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    So did a daddy/daughter lifting session today before dinner to celebrate my upcoming bday.

    Squats 5@45, 7@65, 5@75, 3x5@85
    Deadlift 10@45 straight leg, 5@95, 5@135, 3x5@140.
    OHP - 5@45, 5@50, 2x5@55, 5@60

    julimppcg7iu.jpg
  • jayemes
    jayemes Posts: 865 Member
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    General group question - I'm looking at lots of talk of foam rolling and @krokador doing lax ball rolling - is the general opinion that it's worth doing for all lifters? I definitely have back issues and enjoy getting a serious deep tissue massage from my tiny but brutal massage therapist so I'm thinking this may be something I should start. Any recommendations on where to start? Rollers? Smooth or high density? The ones that look like grids? Balls better or worse than roller or just for different things? I'm definitely sore today (2 days after my lifting) so I'm thinking this may be beneficial......
  • krokador
    krokador Posts: 1,794 Member
    edited October 2017
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    jayemes wrote: »
    General group question - I'm looking at lots of talk of foam rolling and @krokador doing lax ball rolling - is the general opinion that it's worth doing for all lifters? I definitely have back issues and enjoy getting a serious deep tissue massage from my tiny but brutal massage therapist so I'm thinking this may be something I should start. Any recommendations on where to start? Rollers? Smooth or high density? The ones that look like grids? Balls better or worse than roller or just for different things? I'm definitely sore today (2 days after my lifting) so I'm thinking this may be beneficial......

    I think it's definitely worth it, even if maybe a bit tedious at times, but if anything, a regular plain ol' foam roller that you can get for 15-20$ on amazon is the first thing I'd get. The grid/spiky ones are much stiffer and WILL hurt a lot if you're not used to it, to a point where you'll probably not want to do it again. Start small.

    I use the regular-sized roller almost every single day to reset my thoracic spine (desk job, so I end up with rounded shoulders a lot.) Lying with my upper back on it at different spots while raising arms overhead or just hanging out always makes me feel like I lifted 10-20lbs off of my shoulders. After heavy squat days, it's nice to get in there and unglue the tissue in my hamstrings, glutes, side of the hip, quads and ooohh that groin area... And definitely like rolling out the lats if they're sore.

    Just the same as with the fancy rollers, the lax ball might be quite stiff when starting out, so you can find some street hockey balls, or even tennis balls for cheap and try those out first. Again, desk worker here, and I do a good bit of oly lifting, so traps get SUPER sore and I always have trigger points behind the shoulder blades. The roller can't get to that. And also if you have lower back issues, the balls can also get into the glutes area much better, and the psoas is really hard to reach with a roller. Oh, and pecs. Sore pecs are bad news. Balls can be used on a wall in a standing position, so if you're afraid of putting too much weight on by lying on it, start on the wall. Then maybe a chair. (I'll watch tv on my computer sometimes, with the ball between my back and the back of the chair, and work on those adhesions)

    While we're at it, another good investment, I think, is a moderate-strength resistance band. It really changes the game when it comes to overall stretching, and if you have any injuries or nagging issues, they're a great pre/rehab tool. I think again I paid like 20$ for my set of 3 on amazon. I use them for pull-aparts, shoulder dislocations, face pulls, pull-up assist, kneeling hip flexor stretches, and all kinds of other things. But even if the only reason you get them is pull-ups, they are worth it IMO :)

    *Edit* since I sound like an ad, I may as well just give a few examples here:
    foam roller: https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MXK8/ref=sr_1_5?s=exercise-and-fitness&ie=UTF8&qid=1507380568&sr=1-5&keywords=foam+roller&th=1 (I have a 16' and it could use an extra 2 inches when rolling on it. I think 12' would be a bit too small when it comes to the t-spine stuff, so I'd suggest going with 18' personally)
    resistance bands/loops: https://www.amazon.com/Black-Mountain-Strength-Resistance-Combo/dp/B00EVXS8UG/ref=sr_1_12?s=sporting-goods&ie=UTF8&qid=1507380791&sr=1-12&keywords=resistance+bands+black+mountain

    laxballs: https://www.amazon.com/dp/B00TIX8QVK/ref=twister_B01CMX06OM?_encoding=UTF8&th=1
    whatever set is cheaper is fine. Don't get mislead by "myofascial therapy" lax balls, they're all the same thing. So pay as little as you can! lol. These are the exact ones I got. and having 2 of them means you can get crafty with an old sock and make a peanut. And although I'm personally not a fan of it - I prefer being able to move the ball on one side freely - having 2 blue balls has allll kinds of other benefits, like making people laugh, and uh, well, when you lose one, you can usually find the other? xD

    ALSO, speaking from personal experience here, there are spiky plastic-y balls you can buy relatively cheap, marketed as "massage balls"? Don't. They're torture device. Painful ones. Not helpful ones. The spiky balls need to have some give to be of any actual use. The cheap ones are just hard plastic poking at you and making your skin hurt. I bought a set of 2 at a local store once cuz they were like half price (I think 4$? I was like "why not?" and well, I tried to use 'em once. Ow.)

    None of this is necessary though, of course. Some people get PVC pipes and tape them up to use as rollers. You can def get in some areas (quads for example) with just your elbow. You can always get creative with household things instead of spending more money.

    Or you can be like me, go to walmart for clothes because you're failing your diet, and come back with a shiny new toy because it was just 15$ and you've been eyeing one for a while... I got an Ab Wheel! Weee!
  • jayemes
    jayemes Posts: 865 Member
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    You know, I know I'm new here, but I'd really appreciate it if I could get a thorough answer to a simple question :D

    Holy moly @krokador that was a great read. Exactly what I needed to hear. I remember years ago a boss of mine (a dentist) was using a pvc pipe to roll out his hamstrings as per his PT. He had it sitting across the arms of a desk chair and then he'd sit on it and roll back and forth. I tried it and OMG the pain! But at the same time now 10 years later my older and more sore body is thinking my husband probably has a pipe in the basement somewhere and that would feel awesome.....

    I'm going to check out those links when I have time to shop later!

    I did pull ups with resistance bands at the gym Thursday! I needed two red and one orange which I'm sure is a *kitten* ton of help, but I'll get better. My goal is to be able to do a pull up on my own by my 45th birthday in April.

    In NSV news, I did my first ever chin up last night. I'm still nowhere near the pull up but I'll get there!
  • hanlonsk
    hanlonsk Posts: 762 Member
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    @jayemes - I am very glad that @krokador helped you out.

    All I could formulate for an answer is that foam rolling really seems to help me, but that usually when I need it most, I am too sore to manouver myself correctly to use it. So, I don't use mine as often as I should. And that wasn't a very useful answer, so I had left it alone and omitted said vague answer. So, I am very glad we got you better, and VERY thorough info. :)
  • jayemes
    jayemes Posts: 865 Member
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    @hanlonsk I appreciate the effort! :wink: