We Octobe(e)r moving forward! Lifting thread
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Workout was ok today. Trainer is back.
We did squats with an interesting contraption of a bar... with the goal of the weight being loaded higher, and make me pay attention to how much I fold forward. But my focus on depth, not weight, in his absence seems to have helped, because even the higher weights weren't bad.
2x10@65, 8@75, 6@85? 5@90, 5@95, 5@100
Bench -10@45, 10@65, 8@75??, 6@80, 5@85, 5@95, 5@100 - make no promises weight progression is exactly right here... but right general idea- and I know the ending weight is right...100 went much prettier than anything over 95 has so far.
Deadlifts... deficit deadlifts actually, fml.
10@65, 10@95, 8@135, 6@145, 5@155, 5@165. .... and was supposed to have 5@175, but umm yeah... 165 was alreadY wrecking my world.
4x15 each side oblique crunches w/40lb weight
During deadlifts trainer was trying to figure out what was causing me problems... like to the extent of "use your words" ort of questions... and I just didn't have an explanation.... however, remember a couple weeks ago when he called workout short because I was seeing stars and all light headed?? Yeah, this didn't happen WHILE at the gym, but by the time I made it to the grocery store immediately after... I was certain I was going to end up getting picked up off the floor... more stars and more lightheaded. So, guessing that was contributing during the workout.... now I just gotta figure out what is causing that, and how to fix it.1 -
During deadlifts trainer was trying to figure out what was causing me problems... like to the extent of "use your words" ort of questions... and I just didn't have an explanation.... however, remember a couple weeks ago when he called workout short because I was seeing stars and all light headed?? Yeah, this didn't happen WHILE at the gym, but by the time I made it to the grocery store immediately after... I was certain I was going to end up getting picked up off the floor... more stars and more lightheaded. So, guessing that was contributing during the workout.... now I just gotta figure out what is causing that, and how to fix it.
You go at it first thing in the morning, don't you? I'm thinking you might need to fuel up a bit before your workouts. Either a) have a meal that's relatively high in starchy carbs the night before (and as close to bed time as possible), b) have a toast with peanut butter and a banana or something similar before you go to the gym, or c) perhaps you might be one of these people for whom BCAAs might be a worthwhile thing to try. Sipping on 'em instead of water will give you a bit of "energy" to get through the workout, without adding much in terms of carbs or calories to your daily intake. I mean, there's also gatorade (you can buy the powder so you don't have to drink the whole thing?), or some people seem to swear by candy, too. So, that's also an option? I would not recommend a protein shake though. Liquid food before a workout tends to = cramps/bloating.0 -
Thanks @krokador - that totally makes sense. I was aiming to skip the extra workout since I definitely have an issue with soreness after workouts right now (just getting back to the gym after a loooong hiatus). It's a moot point now though since I just got called into work for tomorrow. Oh well. I'll do Wednesday and Friday and then go back to M, W, F like I was planning.0
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@krokador - schedule kinda depends on the day. Sometimes it's 5:30 am, other times 6pm, and other times somewhere in between.... first incident was like 2pm Sunday. Today was a day off, so mid morning. Had tortilla and peanut butter, and a protein shake in me in addition to coffee... (this is a pretty standard breakfast for me, and more than I would eat before long -10-13 mile- runs)
boyfriend had also taken me on a pre bday get away this weekend... so I had a good amount of calorie surplus the last few days, I was actually expecting awesomeness today but the bcaa/ watered down Gatorade might be something to try. I had done some playing with the bcaa during half marathon training, but I used it more after the runs, and as a way to convince me to drink more water when I was traveling all the time and the different tap waters tasted funny. 0 -
Would it be terrible to do Strong Lifts two days in a row?
i'm not sure if i ever met a brand-new lifter who didn't cheat the 'rest' day prescription at least a few times ... and if i ever did meet one i either didn't believe them or i've forgotten.
so no, not terrible. but it does catch up to you, and there's tons and tons of time in your life for lifting. i know me, i probably would have gone back-to-back, back in the day. but i know that me-now would tell myself 'don't. taking an extra day off will probably motivate you into doing some of the other stuff that would be even more useful - like stretching/mobility work and isolation recruitment and sucking youtube dry for ideas and expertise on How To Lift.'
so i guess grownup me says 'let it go' but sympathy me will understand 100% if you don't.
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gym after work.
deadlifts@120: 5 doubles and 3 triples.
ohp bonus routine (i refuse to call it the 'pump' routine): 3x6@50. it's supposed to be 80% of your work weight which is 45 ( i think?) if i'm currently 'working' at 55 for the main sets. but whatever . . . only the fixed bars were free and those go in 10 pound increments. plus, those sets of 6 went up pretty easily all the way through
so maybe i'm getting my pressing-fu back, finally.
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Ok, first official SL 5x5 workout done
Squats @ 55
BP @ 55
Rows @ 65
I also attempted a set of pull ups (with resistance bands) and came nowhere near close so I decided not to push it today. Instead I did 5x5 on the lat pull down @ 85
I alternately feel like I can take over the universe and like I may dissolve into a puddle of goop on the floor. It feels good
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Hey would you gals mind giving me an opinion on my row? I'm looking online to find lifts to compare it too but so many people do the row while holding the weight up the whole time, and I know for SL 5x5 he puts it down completely each rep. That's correct right?
Tell me what you think......
https://www.dropbox.com/s/iizwzgqn0b97g74/2017-10-11 11.35.39.mp4?dl=00 -
continuing with the light week since my back hates me this period. Also talked to my trainer and set up an appointment for next week to start working on a new training regimen. Trainer is awesome, he's so nice and encouraging. I'm looking forward to diversifying my accessories and working on agility and conditioning a bit more, especially since I'm starting back into a dance class this week. Yay!
Squats 5/5/5 @ 95/105/115
KB swings with 30 lb KB 15/15/20
Goblet squats with 30 lb KB 10/10, sumo stance
Farmer's walks holding 25 lb weights in both hands, 3 trips down and back across the gym
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Ok, first official SL 5x5 workout done
Squats @ 55
BP @ 55
Rows @ 65
I also attempted a set of pull ups (with resistance bands) and came nowhere near close so I decided not to push it today. Instead I did 5x5 on the lat pull down @ 85
I alternately feel like I can take over the universe and like I may dissolve into a puddle of goop on the floor. It feels good
I did some reverse pull ups (or whatever they're called) yesterday after my work out and was surprised at how hard they were. I will eventually be able to do pull ups.
Way to go on the first day.0 -
Hey would you gals mind giving me an opinion on my row? I'm looking online to find lifts to compare it too but so many people do the row while holding the weight up the whole time, and I know for SL 5x5 he puts it down completely each rep. That's correct right?
Tell me what you think......
https://www.dropbox.com/s/iizwzgqn0b97g74/2017-10-11 11.35.39.mp4?dl=0
I'm just gonna say that you made those look easy. I'll let the other ladies talk form since I feel like I don't know if I do them right.0 -
I did some reverse pull ups (or whatever they're called) yesterday after my work out and was surprised at how hard they were. I will eventually be able to do pull ups.
The ones where you jump and hold and then slowly lower down? Yeah, those are NO FUN!
But I'm trying to do a little bit of everything that will get me to a full pull up by April.
I do negatives. I do lat pull downs. I do assisted pull ups. And I try to do one a day on the bar in my basement (but I feel like that may fall down one day so I try not to over do it lol)
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Hey would you gals mind giving me an opinion on my row?
i'm just another person, but that looked really strong and solid to me. a big thing that happens for a lot of people is they 'start' their rows with their lower backs, and you don't seem to do that at all.
i'll make one suggestion and hope it makes sense. you're pulling without really setting your shoulderblades and upper back, so you're kind of cheating yourself as far as giving your lats a good chance to turn on. if you look at your clip, right before you glance at the camera - see how nice and 'flat' your upper back gets? and then you look back at the floor and it seems like your shoulderblades kind of follow where your eyes and neck went. they come a bit up and forwards.
i'm not having one of my phases of feeling like a super row-doer, but iirc it helps to treat the beginning of rows like you treat the deadlift. that whole thing of taking your grip and using the weight of the bar to pull yourself 'into' the ground. and also like with the deadlift (and most other lifts) i like to tell myself 'blood donor arms' once i have my hands on the bar and my grip set. it's that idea of rotating from the shoulder so if somebody needed to stick a needle into the crook of your elbow, they could. if your hands are fixed and your stance is solid, that more or less forces you to turn on everything in the rear of your shoulder girdle, and it pulls you nice and tight to the bar.
people also use the cue of 'show me what's on the front of your shirt' to tighten the upper back and get into good thoracic position. or even more simply, just 'show us your boobs'
what i always have to watch for when i do that though: letting my lower back cave in while i'm thinking too much about whether or not i'm nice and tight above the waist. 2 -
Your row video looks solid enough it's making me wonder if I've been doing them wrong....hmmm
After Monday's workout I was soooo flipping sore. I had muscle s I didn't know I had that were sore. And there wasn't a muscle between my traps, and halfway to my knees that wasn't sore....omg
Today with trainer-
Squats with special bar again- 2x10@65, 8@75, 6@85, 5@95, 5@100 - was supposed to be a 5@105, but I asked to stop. I don't know if it was above mentioned sore, or if we tweaked something, but it didn't feel good.... and I didn't have words... but I think it occurred to him that's he had seen me pretty much in tears on squats and never asked to stop before... so we stopped
Bench 10@45, 10@65, 8@75, 6@80, 5@85, 5@90, 5@95. One of these days we will get past 95 feeling hard half the time.... ugh
Deadlift... he actually attached a band to both ends of the bar, and to a piece of equipment... he was hoping to get me to work on sitting back more on the beginning of the lift, and keep shins upright. Maybe it worked??? We shall see.
10@65, 10@85, 8@95, 6@105, 5@125, 5@145, 5@165. 165 was way better than Monday, limiting factor was grip, gym is out of chalk at the moment too, so there was no fixing it.
3x15 rope crunches @150 plus little band.... this was also an extremely entertaining exercise for grip strength w/o chalk but we made it, reps were a bit on the quick side to try and beat grip failure, but we made it.0 -
@canadianlbs your suggestion totally makes sense. When I met with the trainer we reviewed all the lifts except the row (ran out of time). I thought I felt comfortable, but when I did it, I felt like I was missing something. With all the other lifts I had all his "notes" in my head - flat back, butt down, feet pushing into the floor - and with the row I wasn't sure how to "activate" it correctly. Now I can mumble softly to myself "blood donor arms, pull yourself into the ground, show 'em your boobs...." At least I hope I'm saying it softly. I've got headphones on so my mantra may be the gym floor's mantra
@hanlonsk Somehow I doubt your trainer would let you do them wrong. He sounds like he's on top of everything!
Working today and fingers crossed I'm not too sore. So far so good. Back to the gym tomorrow.1 -
@krokador - schedule kinda depends on the day. Sometimes it's 5:30 am, other times 6pm, and other times somewhere in between.... first incident was like 2pm Sunday. Today was a day off, so mid morning. Had tortilla and peanut butter, and a protein shake in me in addition to coffee... (this is a pretty standard breakfast for me, and more than I would eat before long -10-13 mile- runs)
boyfriend had also taken me on a pre bday get away this weekend... so I had a good amount of calorie surplus the last few days, I was actually expecting awesomeness today but the bcaa/ watered down Gatorade might be something to try. I had done some playing with the bcaa during half marathon training, but I used it more after the runs, and as a way to convince me to drink more water when I was traveling all the time and the different tap waters tasted funny.
Bit late on this, but since you said you had actually eaten prior to the workout, I'll retract my previous suggestions and instead ask you this one question:
Is it possible that you tense up your jaw/grind your teeth when lifting heavy? (Or just lifting in general).
Repeatedly doing that with effort will wreak havoc on your neck muscles, and that in turn will lead to headaches and lightheadedness. I'd suggest trying to pay attention to that, and see if it improves at all. If you can't seem to relax, maybe find something about a quarter inch wide to bite into while you do your heavier sets. If that helps, there are bite guards for lifting out there. I actually got one for myself at one point, but I didn't mold it quite right and kinda gave up on it. I probably should dig it back up now that I'm back with heavier weights, though.
Also curious about that "special bar". Is it a safety squat bar? (Has padding for the shoulders and handles up in front to hold it there, like this: https://www.elitefts.com/elitefts-ss-yoke-bar.html)? Cuz that would explain the soreness. I heard these are a whole different ball game in terms of core recruitment! There's one at my gym, but I never tried it. Oh! Something to do on leg day! =D
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Alright, had 2 days off, it was time to go back to the fray, with... CHEST DAY!
(Well, okay, push day. With some core work, and a little legs. I figured I'd do a push/pull/legs split for a week or 2 and have some "bro" fun with it.)
Paused Barbell Bench Press 45x8, 65x5, 85x5, 95x5, 105x3x8
(with some bw squats, lunges, deadbugs, hollow rocks, half tgu's and band pull-aparts in between sets)
(low) Incline DB Press 20x12, 25x3x12
more deadbugs and some hip flexor stretches in between sets, oh, and back extensions bwx15, 25lbsx12 (honestly worked more my hamstrings than my back. I think I had the cushion up a lil' too high)
Bent-over cable crossovers 15x3x12, 25x6->5x9 (drop set)
Walking lunged between sets 10/12/12 per leg
Machine Dips 60x15 (kinda too easy), 90x12, 90x15 + 5 reps of end range "pump"
superset with machine crunch 75x3x12
Tomorrow will be pull day. I'm debating putting the deadlift there, or if I should keep it for leg day. I don't really like machines, so I likely won't have a lot of variety on that day. Then again, I could probably do both. Conventional and sumo. Or snatch grip deads. Or hex bar. Yup, all the deadlifts!0 -
First off, I hate squats.
Put 95 lb on for squats today and I failed on two sets.
I almost got all of my sets for my overhead press with 60 lb. I only got four on the last set but I still felt pretty good about it.
Deadlift was 155 lb today.0 -
So I went to a dance class for the first time since before my daughter was born, and it was great. I love, love, love modern dance and I've missed it a whole lot. Also, deadlifts are cancelled for this week bc I'll be gimping for days after my first class back! Still, pretty pleased with myself for the first class in 3 years. I'll have a whole new set of bruises to show off in addition to the usual shin scrapes and random forearm bangs I get with the bar.0
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@krokador - yes! That is exactly what the bar was, and now I have a name for it!
I don't think I am jaw clenching, but I will try to watch for that next time. I tend to not brace/tighten things enough as a general rule, so I'm doubtful, but anything is possible.
I am leaning very heavily towards just getting a general physical and blood work done - as I've now had some other stuff happen that reminds me a lot of things much more common in my youth. Which makes blood sugar and blood pressure very likely culprits.
As I got older and fatter, I actually began to have fewer blood sugar regulation issues (at least in terms of it dropping too low type regulation).... and my usual blood pressure rose as well... which for me rising meant it is on the high end of the "normal" range... but, I'm pondering if either or both of those are now back to bottoming out on me at various times
Since I despise doctors, I am probably more likely to acquire an at home blood pressure cuff to test that theory, and try to avoid being stuck in meetings until 2pm while fueled on nothing but coffee and one donut (today). But, I am at least contemplating the more mature decision. Does that count for adult in points?
@chispaza I hate squats too. I bench as much as I squat, which torments my trainer to no end. He also knows if he can get me through squats, I am much more cooperative and easy to get along with after that.0 -
I am leaning very heavily towards just getting a general physical and blood work done -
yes, good idea. the bracing you do when you lift really does a lot to your blood pressure - not harmful in most people, but still the physical sounds like a good thing.
i'm just dropping by to say that i didn't lift \o/ but i thought about it, and what i did do with the day was very heavily dad-based and [touch wood, pride before fall] feels at least atm like a very good way of spending the time.1 -
Ehrmagawd! My chest is SOOO SORE today! I guess I don't work it directly very much. Aside from push-ups and the occasional dips, everything else is overhead work these days. Yikes.
So I went with the conventional deadlifts today, with a twist: I watched Alan Thrall's deadlift setup videos a bit and decided to try and work on getting that sequence down proper. I spent too long not straight out deadlifting but doing oly lifts, and I got into the habit of yanking on the bar, and i have a feeling that contributed to my lower back injury / it not ever healing 100%.
So, slow and controlled first part of the pull, into a somewhat explosive second half (it wasn't moving very fast today, tho). 165x3x8. Or was it 4x8? Meh.
Then on to pendlay rows. Making sure to set the shoulder blades back properly here too. Everything today was more slow and methodical than I'm used to. No crazy weights moved, but that's okay. I was futzing around with chest and shoulder stretches + random ab work between sets of this and the deadlifts.
95x6/7/7.5
Moved on to close grip lat pulldowns, again focusing on tucking my shoulders in before the pull. Got 85x3x10
And finished off with preacher curls and seated triceps... extensions? I was on the machines and felt like they hadn't got enough work yesterday so I superset. Nothing to write home about. When you barely get 10 and then 6 reps with 30lbs (for BOTH sides) you don't tend to brag about it xD
@hanlonsk I'm right there with ya on not liking doctors. My GP has not been very helpful with much at all lately. Even my request for a sleep study is still pending, and it's almost been 3 months. And she is leaving on vacation again next week. Here's hoping you have better luck.0 -
Just got back from the gym. I always preferred working out in the morning but this new gym is EMPTY at 10:30. I mean, me, the cleaning lady and the owner. It's heaven.
Did SL workout B
Squats 5x5 @65
OHP 5x5 @ 35 (I tried using the 45lb bar but honestly it was too heavy)
Deadlift 1x5 @ 95
Assisted pull ups (2 red bands, 1 giant orange band) 1x5
Lat pull downs 5x5 @ 852 -
Omg - today went far better than it should have.... I once again was staring down 2 pm, running off of like a peanut butter tortilla, a cookie, and coffee. And I only got lunch at 2 because I had to leave to go to PT. And then was supposed to meet trainer at 3.
Given what no food until two did to me yesterday... I was sooooo close to texting trainer a "yeah, lets not" sort of message... but I went... and let him know that no food happened until an hour before I showed up...we did modify a few things, but mostly went with the plan, and he didn't rush me, and it worked.
So, squats with safety bar thing.
10@65, 10@75? (A lot of this seems off pattern but I think this is what happened- it about had to be to get to where we ended)
8@85, 6@95, 5@105? 3@115? And 3@135 (insert very shocked face here) there was some spotting assistance on the last 3, but even with a bit of help coming unstuck, that seems unreal to me.... I even asked him if he was sure it was right as I was going to unrack it. I was smart enough to not do plate math till I lived thru it.
Bench
10@45, 10@65 8@75, 6@85, 5@90 5@95, 5@105. - and the last 5 were completely CLEAN, and straight, and slow but solid, and almost PRETTY. and that makes me very happy
Deadlifts with the bands
10@65, 10@85, 8@95, 6@115, 5@135, 5@160, 5@185!!!! Now... to be completely honest, it was like 3 slow almost singles.... mental regroup, 2 slow almost singles... but like I told him when he was givin me crap for it not counting if I do it like that- I lifted the dam bar 5 times - he did have me try reverse grip on these... because I was having issues with grip at 160, not sure I'm a fan.
Ab roller- 3x12
In other strange questions.... is there better chalk and worse chalk? If so, what is some good chalk. Gym usually has community chalk, so it serves about my luck that when I start getting to the territory of needing it, they are out... so I'm contemplating acquiring my own.
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@hanlonsk awesome job!
Finished my second week of lighter weights, slowly trending back up toward my next training cycle. I ended up being less sore from my dance class than I'd feared, so I did deadlifts today. Got a thumbs up from an older gentleman who looked so damn proud of me even though they were light lifts. Never seen him before but being the only chick in the area AND having pink hair makes you stand out, I guess.
Bench 5/5/5 @ 67/72/77. Felt easy, looking forward to adding weight soon
Deadlifts 5/5/5 @ 115/130/145. Also easy, so I added a 10 sec hold at the top on the last rep of each set.
Planks front and side, these got cut short bc apparently I used my obliques a lot last night and they were dying. I'm pretty sure I did something else but I can't remember it now. On to record breaking next cycle!0 -
So... I'm not even sure I can recap today. My friend who I would get together with every month or two for form checks before trainer was in my life, came up for a play date with trainer. Chest and shoulders and tris ended up being the theme
So bench... 10@45, 10@65, 6@85, 5@95, 2@115!!!! We tried twice for singles at 125, and it just wasn't quite there. Then he put a slingshot?? Contraption on me... and we tried for 135. And the bar moved!!! Like I MOVED big kid plates on bench, yes, I still needed help... but it MOVED!!
Close grip bench 3 x 7ish@85
OHP 3x10@45
Lateral shoulder raises with a specific muscle in mind that I don't even think I knew I had... so we started with2.5 lb plates, then got UP TO 5lb dumb bells.
Rope tricep extensions- and I honestly wasn't watching where he put the pin (sometimes it's better I don't know) - I know a few times he didn't move it between me and friend, and that scares me.
And because I wanted friend to try them, more dam ab roller. 3x10
Watched a girl PR deadlift at 390lbs!!! (Based on her record position, she weighs less than 165lbs). This is made even more impressive by the fact the gym is still out of chalk!! I am in awe.
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Watched a girl PR deadlift at 390lbs!!! (Based on her record position, she weighs less than 165lbs). This is made even more impressive by the fact the gym is still out of chalk!! I am in awe.
haha, I'd take a wild guess at saying someone lifting that much probably has her own chalk! (which, btw, a block is quite cheap if you want to get your own. I'm on my 3rd one ever, so they last quite a while. Put it in a tupperware with a lid on and you minimize messes/enhance carriability. I had gotten mine off of amazon, think I paid about 20$ for 8 blocks. It'll last me quite a while xD
Also, big congrats on the bench progress!
I've been feeling a bit lazy lately. Dunno if it's the fall weather or what. Mobility work at home doesn't happen a lot xD Erm. But I did go to the gym yesterday for the dreaded "leg day" haha. With the new shoes! (more on that at the end if you care xD)
Squats (focus on breathing/bracing each rep on work sets, ~ every 2 reps on warm-ups. As in, I kept my air in for 2 reps! xD):
45x10, 75x8, 95x5, 115x5
135x8, 140x8, 145x7
I probably had that last rep at 145, but the whole breathing in bracing sequence I was working on just had me out of breath, and my lower back tightened up, and the weight was starting to pull me forward. Focus here is on good form, there was too much breakdown for it to be a good thing.
Deadlift (focus on Alan Thrall's 5 step approach, trying to eliminate my initial "jerk" off the floor so I don't hurt that SI joint anymore)
95x8, 135x6, 155x5
Decided to go Every minute on the minute for these. Avoiding fatigue and forcing myself to repeat the sequence a lot as opposed to moving the weight for a ton of reps and getting fatigued.
165x3x3, 1 minute rest, 175x3x2, 1 minute rest, 185x2x1, 195x1, 205x1 (that one was slow and felt really heavy. Dunno if it was the accumulated fatigue or what. I used to do that weight for like 10 reps back when I was running Wnedler
)
Safety (cambered) Bar Squat, with a 3s pause at the bottom - figured i'd play around with it a bit, but I won't be going back. The pads are too far apart and sat on the top of my shoulder bones, and the bar itself was resting in an odd spot too. I,d rather front squat.
45x5, 65x5, 75x3, 85x3, 95x3, 105x3
Then I somewhat superset 1 leg romanian deadlifts
bw for 10, 20lbs offset x 10, 30lbs both hands x10
and bulgarian split squats
bw x 2 x 10, 10lbs x 8
and finished it all off with a battle rope tabata. It was hard to keep going for 20s, geez! Holy shoulders! I was just too hungry to do a 20 min AMRAP, though xD haha.
My glutes are so sore today >_>
Oh yeah, shoes! (You cna skip entirely if not interested) I got me some crossfit speed TR 2.0s during the reebok sale this week. Had the chance to try them on beforehand (thankfully), so I knew a bit what I was getting into: they are the most stable shoe I've ever worn (my old ones are Nano 3.0s. Years of use has made them a bit wobbly), but they are about half a size too long in construction. I tried the half size down, though, and my toes were utterly jammed into the edges and the platform was too narrows. I guess reebok now thinks people have triangles in place of toes? My pinky to is right at the edge (actually, going over the sole a bit, but the fabric is stretchy so it's not the worst deal) but my big toe has WAY too much room. Pair that with the inside of the shoes being rather silky/slippery, it makes for an odd experience when trying to "grip" into the ground, but I think that'll get better as I break the shoe in a bit (the sole on my nanos have my toes imprinted on them xD). I loved the nano 3's because of the square toebox. Maybe I should've gone for the re-release of the Nano 2s xD
Anyway, my odd feet shape (apparently) aside, I thoroughly enjoyed squatting in them! Deadlifting was a bit odd - it's going to take me a while to find midfoot again xD Haha. And that slippery toe grab thing. I tried a few burpees and push-ups, and the tip of the shoes are very flexible, yet the sole is super grippy, so while it doesn't hurt my toes in any way, it does make my push-up stability a bit odd and I don't get to rotate around on my tip toes as easily. jump rope was surprisingly not too different. lunges were so much more stable! And after the first set, the 1 legged stuff felt really strong.
If you're looking for a decent pair of shoes to weight train in, Reebok has sales a lot, so you can nab them for perhaps about 65-70$ US with a little luck (I got mine for 80.50$ CAD), and they're comfy enough to run a bit in (if you warmup on the treadmill or something like that). I'd say if your toes are narrow (IE you can fit in women's shoes, which I don't. I have 1 and a half toes just spilling overboard), do get half a size down. Although I tried the men's version, so I can't say it would be similar for women's. They're a bit narrower than typical runners, but the fabric is rather flexible and comfy.
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Didn't want To go to the gym today but I made myself. Mondays and Fridays are my yoga days and I typically get part of my weight routine done before yoga and part of it after.
Today I did barbell row 5 x 5 at 85 lb. I'm going to do 85 lb again next time as it was pretty difficult today and I didn't feel like the movement was very smooth.
Then it was on to bench. I did 5 x 5 at 85 lb but on the last set I had a spotter and she had to help me with the last two reps.
I didn't have time to get my squats in before yoga so I went and did an hour of yoga and then came back to squats. I did 2 x 5 at 45 lbs, 1 x 5 at 65 lb, and then I got my 5 x 5 at 95 lbs. So, I felt pretty good about my squats today seeing as last time I failed on a couple of sets at 95 lbs.0 -
Just got back from the gym.
Squat 5x5@60 When I started last week I was having a hard time getting past parallel but I'm finding that as the weight increases, it helps me push a little further down. I'm liking it!
OHP - I used 2 20lb dumbells because I can't find plates smaller than 10lbs anywhere in the gym. I need to ask the owner if they have any hidden somewhere or if they're using them to hold up lopsided furniture or something. I used the empty 35lb bar last time but the empty 45lb bar was too heavy. Probably not the best plan but I opted to go for the 2 20's. The first three set were fine. The fourth was rough. The 5th was kinda ugly but it happened, so there's that.
Dead 1x5@105
Lat pull down 5x5@100 The last set of these wasn't pretty either but I'm going to stay at 100 with the pull downs until I can do it smooth
Need to eat something and order those foam rollers. Until then I'm throwing a tennis ball in the truck to shove in between the seat and my left back/hip area. Definitely turning into a sore spot.....
3 -
Hi everyone! Long time no see. I took quite a long break from SL to focus on rock climbing for a few months while it was in season which has paid off to its own extent. I went to the gym this morning to restart SL.
Squats 70lbs 5x5 (1x5 45)
OH 45lbs 5x5 - feels much easier than when I started SL and couldn't OH the bar.
DL 135lbs 5x5
So I was surprised that most of my muscle strength is still there. Just about working on form over the next few weeks while I add on weight.0
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