We Octobe(e)r moving forward! Lifting thread
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Hi all Newby alert! My names hayley and I’m 35 UK based lady. Well I say New I’m nearing 4 weeks on 5x5. I’ve had about 2 years of bad hip/abdominal problems which have finally buggered off after ALOT of Physio and then slow steady core work.
Anyhow here I am and my numbers on my last workouts were:
Squats 40kg
Bench 30kg
Row 30kg
OHP 17.5kg
Deadlift 35kg
I started light due to previous injury and so far so good. Things are getting hard on OHP and bench press now but I’ve still managed to hit 5 reps on each.
I took the precortion of buying smaller plates (.5kg & 1kg plates) so I was wondering what do u guys do? Do you wait for a plateo before using smaller plates or just take a reload like a man??2 -
Today was deadlifts and such
Started with 2x10@45 straightleg
Then 6@135, 4@155, and then 5x5@175!!! (First time I've done a true 5x5 on deadlifts since 125 and before trainer. So, I was really excited about this!!
Also, reminded me of a funny. Dad has gotten back into lifting again (he is the one who pointed me towards strong lifts, originally). He did 5x5 at 170, or 180, or something. And was talking to his girlfriend about it. Her response??? "Whoopty doo, you can ALMOST lift as much as your daughter!!"
Rope face pulls 3@15- one set at 60, then 70, then 80
Barbell shrugs - trainer left deadlift bar set up at 175... these were kinda ugly. It's one of the few times I would say trainer was off his rocker and we should have dropped weight. He had me try wraps for the first time to keep ahold of bar. And they were still ugly. But 3x6 kind of...
Dumbbell rows 3x10-12 @25
Barbell curls 2x25@45- then we tried 55... it was ugly- not even sure how many reps to count. The goal was 6- lots of half reps/failed reps.
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Yuck is how I'm feeling today. I took myself through 1 round of my "favorite" mobility circuit (I love to hate it, as it hits almost everything, but it's not, like, easy. But it moves along which is good for my ADD brain that can't stretch the same thing for 2 minutes at a time, lol), plus a bit of bodyweight "benchmarks". I have a little short of 4 weeks to get myself in shape for american thanksgiving, and I'm going to virginia to be with my wife (and her family) that week, so I wanted to get back on track a bit more with goals and stuff. Figured if I did these on a day I'm this run down, it'll be easier to break through PRs xD
Oh, but before that, I didn't report on yesterday!
Cardio workout in the AM:
3 rounds of 40/20 (max reps in 40s, rest 20s, move to the next exercise, loop around)
- speed skater hops: 13/15/15
- sandbag plank drag: 8/7/6 (per side)
- sandbag squat clean thruster: 8/8/8
- KB Swings @ 70lbs 25/20 (12-8)/20
I probably could've taken myself through an extra round, if I hadn't been planning on going on a hike in the afternoon.
Tried to do bottoms up KB TGUs, but that didn't work out too well. I ended up with like 5 reps a side. Meh.
And then the dreaded 20 min AMRAP cardio sesh I,ve been dragging for 2 weeks. Gym was crowded and I could've made excuses again, but I got sick of it and went for it.
20 min AMRAP
- 80m farmer's walk with a 50lbs in 1 hand, 35lbs in the other (should've been sled push x 60m, and my grip failed me so bad after 2 rounds that's actually what I did on the 3rd round, with 25lbs added on the sled)
- 400 single jumps (I had done 600 to triple original DUs prescription the last time, but shoot, I spent like 12 mins of the 20 jumping rope then, and I'm not used to the new shoes. I know, I know, excuses. It didn't work out too well, anyway)
- 400m row
I made it through 2 rounds and like 130 jumps? When the loadcrap of people cleared out I switched the farmer's walk for sled pushes, because that slowed me down real bad and I wasn't feeling like I was working anything but my shoulders and grip. This wasn't the point of the workout... Hey, I tried to make it work... There was still this girl doing cleans RIGHT BY MY HEAD while I was rowing which was also very disturbing/distracting. Like, geez, just take 1 single step to your left, lady. I was here first, FFS!
Then my sister and I went to Mount Ham in the afternoon, expecting a hike of about 2 hours. Y'know, woodsy trails and whatnot. It was almost climbing (rocks, rocks and more rocks) 3/4th of the way through! Poor sister is not as in shape as I am, and I had a rough time (although some of it was from balancing myself in awkward positions while waiting and me being super dehydrated because we forgot one of the water bottles), so I imaging she's probably twice as sore as I am and boy am I not feeling awesome today, lol. We also went through the ladybugpocalypse on the way up, which was a challenge in and of itself. So. Many. Bugs. Flying on, or right into us. While stepping up rocks. And then the ankles gave in on the way down. And, well... it wasn't pretty, lol. I think I may buy myself a season pass next year and go do that more often. Conditionning for these OCRs!
So, yeah, bodyweight benchmarks for today. These are max sets without break:
Push ups: 13
Squats: 30 (I probably still had some in the tank, but I stopped. Darn brain.)
Leg assisted pull-ups: 8
Burpees (2 min max reps): 18
Hoping to be able to hit, in order, 20, 50, 12 and 22 in 4 weeks' time!1 -
Apparently we are calling my "cardio" days "strong man cardio" now... which does sound neato, but really doesn't make it suck less.
Today, 6 rounds of trap bar farmer carry, sled pull "rows", and kettle bell "straddle walk"
Remember when I said yesterday was the first time I truly questioned weight on sheet? Yeah, repeated that today. Farmers carries were listed for 205lbs... my current max deadlift was 185 for 5ish. And waaayyy sore from yesterday's deadlifts... But, I will try anything once... yeah, 205 didn't even come off the ground. So, deloaded and went to 175 on it. Sled was 180lbs. Kettle bell was 100lbs.
Then side planks... 3 on each side 45seconds each... did I mention I was sore?? Yeah, that sucked.2 -
trying to have a normal life, which is so disorienting when i look around me and go 'wait, am i still doing the regular things?'
such as go to the gym
so glad that i am going and so glad that i did go. and also so glad that i started lifting three years ago so now with so many things going sideways it's already there as my (honest-to-true) happy place. i did bench because there was a bench that was free, so messing with the programme already - i just benched two days ago. up to four triples so halfway through the cycle, and i did the 3x6 'volume' stuff too at the end. not very pleased with my form but at least it wasn't terrible weight that was way too much for me that was causing the things that i'm unpleased about.
annnnd i did squats, up to 65 pounds. the weight itself felt light actually. the form felt fine, dunno how it might have looked from outside. and there's a little bit of complaint from the bad side of my bum, but not as much as there was after i did 60 last time.1 -
So... I was NOT ready to go back today (butt is still a sore mess, calves are still bricks. Yay, hikes! 30 mins on the foam roller did not fix me), but I went anyway.
6 max effort triple broad jumps... no comment on that one, it was a mess! lol
12 min to 1RM snatch: Took 3 attempts to get a clean 85. 90 went up okay... Then I failed 95 THREE TIMES! (Previous 1RM is 102.5
)
12 min to 1RM squat: 165x1, 175x1, 185x1 somewhat slow. Took a break til the last 20s, tried 190, but got stuck and had to bail. Thank you spotter arms.
To think I used to do sets of 4-5 with 185... But that was over a year ago...
Then for time:
10, 8, 6, 4, 2 power cleans @ 85lbs
10 wall balls between each sets @ 16lbs
I should've gone to the 12lbs ball. I just couldn't consistently reach the target, so it took like, 8:45 getting through this when it should've been 6ish. Yuck, yuck, triple yuck.
Can't always train 100% fresh, though, so I'll take this in stride, rest up tomorrow, and get back at it stronger on Wednesday! I don't think a lot of my work sets are based off of today's numbers this phase, anyway.0 -
Just got back from the gym
Barbells squats 5x5 @ 75lbs
OHP 5x5 @ 45lbs
Deadlift 1x5 @ 115lbs
Lat pull down 5x5 @ 100lbs
Is it wrong that it doesn't feel like enough? I mean, I'm following strong lifts as well as I can - my gym doesn't have small plates so sometimes I'm jumping up faster in weight than I should be - and it takes over an hour to do the workout since I'm following the 90 second rests in between sets - but it feel like I should be doing more. I'm probably being silly since I'm sore a day or two after each time I lift, so I'm probably doing plenty. I think I'm used to be scatterbrained and doing 100 things so being organized and only doing 3-4 different lifts seems too easy!1 -
Squats - 10 x 45 lbs
3 x 75 lbs
5x5 @ 110 lbs
OHP - 5x5 @ 60 lbs
DL - 5 x 135 lbs
5 x 170 lbs
1 hour of yoga1 -
Didn't mark my workouts last week but did a trainer session and a regular workout, plus dance class. Trainer showed me some resistance band stuff for upper body accessories and had me do jump squats and box jumps. We meet again this week for more lower body stuff.
today:
Bench press 3/3/3+ (4) @ 77/87/92
OHP 10/10/10 @ 62
Assisted pullups 5/5/3 (failed last two reps) @ -55
Resistance band lateral raises 10/10/10
Box jumps to medium heigh box (just above knee level) 10/10/101 -
Well! I managed to wake up before my alarm (5 mins, alarm was set to 30 mins later than I usually get up to go to the gym)! And I did a short KB session to try to clear out the rest of the leg DOMS and clear out my ankle.
every minute on the minute x10 (alternate arm each round):
1 KB power clean
3 KB strict press
5 KB offset front squat
These are the type of sessions I really like. I'm working enough to get a sweat on, but I get about a 50% rest ratio and get to attack each round almost rested. I wish I had had my wrist guards, though. I may need to get a 2nd pair to keep at home. Sometimes I leave the gym bag in the car instead of lugging it to the 4th floor xD
Then I spent 2x90s (accumulated time, I couldn't stay in position that long in 1 stretch) on weighted ankle mob and down in an ATG sumo goblet squat (kept everything activated down there). Awesome hip stretch, ankles now feel a lot less restricted, and holding that 35lbs bell up with a straight back at the bottom of a squat is awesome for mid/upper back isometric strength (which was already challenged with my squat yesterday). If you have trouble staying upright when getting out of the hole on the squat, I highly suggest this (I broke mine down into 45ish second stretches, I wouldn't've gotten out of the hole otherwise haha).
Bonus: I got to watch the sunrise out my window while doing this!
Oh and I added a few bent-over 1 arm rows with scap retraction and I'll do a set of push-ups before I shower. But first, I'm eating my protein brownie cake haha
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Just got back from the gym
Barbells squats 5x5 @ 75lbs
OHP 5x5 @ 45lbs
Deadlift 1x5 @ 115lbs
Lat pull down 5x5 @ 100lbs
Is it wrong that it doesn't feel like enough? I mean, I'm following strong lifts as well as I can - my gym doesn't have small plates so sometimes I'm jumping up faster in weight than I should be - and it takes over an hour to do the workout since I'm following the 90 second rests in between sets - but it feel like I should be doing more. I'm probably being silly since I'm sore a day or two after each time I lift, so I'm probably doing plenty. I think I'm used to be scatterbrained and doing 100 things so being organized and only doing 3-4 different lifts seems too easy!
I often get that feeling, even though while I'm doing the actual work, I'm sometimes feeling like dying! If you don't feel like you need the 90s rest, you don't have to take it, btw (although you might find you'll start missing reps if you go back at it too fast). But if you're really feeling like you could tack on some more work, you can look into Jason Blaha's Ice cream fitness 5x5. Basics is VERY similar to 5x5, but he adds a good bit of volume as accessories. There have been a lot of people succeeding with it, when they can handle the volume.
Just keep in mind: Weight lifting in general is one of those things where, for the most part, less is more. I think we all grew up to that mentality that you have to break everything down to "rebuild" it, or the NO PAIN NO GAIN attitude, which is a bit counterproductive (There is a threshold of diminished returns when working muscles. Then, the more you break down the body, the harder it is for it to recover, the less muscle you'll build over time because you need more rest between workouts).3 -
Well... I think it was proven today that lifting fueled by attitude is probably just as dangerous for me as running fueled by attitude. Having some issues processing some work troubles... it is safe to say that trainer is starting to figure me out tho.... before I was even to the changing room he could tell I was off, and when I still had my phone and headphones on me for stretching he comments "I take it we need to find heavy metal to listen to today?" ... yeah....
And today was squats to add to it... ugh... on the bright side there were no tears, somehow.... I was sure he was going have to deal with tears before we got thru squats.
8@45, 6@65, 5@85, 4@105, 4x5@115
Safety bar squats 3x10@95- these kinda got ugly, I will be honest.
Split squats 3x12 w/15lb dumbbell each side
Dumbbell oblique crunches 3x15 each side w/45lb dumbbell
I near completion, still with attitude all over my face... "I can have ya move around more stuff, we can do some strongman cardio if ya still got some stuff to work out" "k" "ummm I was only half joking". "I know"
So, he sets up the strong man log... for presses... and this is when attitude starts giving way to logic "ummm can I lift that?" "Ya better be able to, it's only 75lbs" "... yeah... my best OHP is 65, and that's usually questionable..." "well, we will tag team if we have to"..... verdict, 4 sets of 3... i think? Floor to overhead on each rep. I got a total of 5 unassisted out of the 12... which although the movement was definitely not strict OHP... I still got 75 over my head!!
Luckily, as I said, trainer is starting to figure me out. Because he called it quits after that....and probably good... because I was once again was all woozy when I got home until I was lazy for a bit and got some food in... may actually need to be a grown up on this mess yet...0 -
^^^^ nice! i can get so poisonous when things aren't going my way, like i'm still three years old or something. i hate myself afterwards, but i so know the feeling.
me, i had a weird day as well. went in way early for some reason determined to deadlift and press, and they were both so uglybutts that i went back after work too and finished/redid part of it.
i still love my ems/microcurrent/tens/interferential widget but it ain't like i know what i'm doing with it or anything
the effects do wear off during the day, but clearly after using it i need to expect to wake up with weird body parts for a couple of hours. i got through my press sets - up to 4x3 now - but there was no women's bar so clearly 'warming up' only 10 pounds under your working weight isn't that great.
still, i finished the press and did 5x5 rows with 65 just because the press performance had been so underwhelming form-wise. i'm still pressing military style, for whatever that's worth, but ugh.
and then i tried deadlifts, and whoa. they were AWFUL. i haven't done such awful, messy, ugly, no-clue-what-i'm-doing deadlifts since the very first time i pulled 80 pounds up my legs. my body literally had no idea what was going on, so i did the doubles but then i quit halfway through my 4 triples and told myself i would come back after work and finish if i hadn't crippled myself.
the post-work session went much much better. i went ahead and did the 'pump' sets for the press - 3x7 at 80% of work weight, so basically 45. either the women's bar weighs more than 30 pounds there, or pressing without a rack to set up from is simply the suck. i surprised myself by actually completing all the sets with the full 7 reps though, and you do gotta give me points for my battle because the final reps in the last two sets were as hard a fight as i've ever hung in for with press.
deadlifts i just wiped the slate. counted the morning as 'warmup' and started again. still a struggle and a dose of weirdness until i finished the 'doubles' and was about halfway through the triples. and then suddenly i reminded myself to Trust The Bum and it all came together again. i think my problem had been that i wasn't hingeing back far enough to get into my glutes, but who actually knows.
we did get the bankruptcy announcement midway through the day, so that's weird. even weirder is the client company instantly moved to convert all our contracts into 1:1 direct things instead, so it's not even like i got an early release from this job. still processing the fact that i most probably won't ever be paid for the first 24 days of this month.0 -
@krokador I'm definitely going to look into the ice cream 5x5. I've heard it mentioned before on these boards. I am trying to trust the process though - especially since I know I'm bouncing up in weight faster than I should be. My gym is supposed to be getting 2.5 and 5 lbs plates for the barbells, but until they do, I'm jumping in weight quickly. Plus there's too much early morning math and switching out 35 and 45 pound bar to find how to get the closest to the weight I'm supposed to be lifting.......
Just got back from the gym. My son has a half day today so I had to get in early if I wanted to be done and ready to pick him up.
Squats 5x5 @ 85lbs. I checked multiple times to make sure I was using the 35lb bar and not the 45lb one.
Bench 5x5 @ 55lbs
Barbell row 5x5 @ 85lbs.
I started doing lat pulldowns but only did one set of 5 at 100lbs and then decided to call it quits. I figured I already did heavier reps on all three lifts than I was supposed to, so why push it?0 -
Started with bench press today. I did my warm up and then kept the weight at 85 lb, same as last time since I barely was able to do it last time. I got my 5x5 sets in and it was a little easier than last time. I'm going to continue with 85 lb until it's a little easier and then I'll move up to 90 lb. Two of the regulars that are there at the same time as me asked if I needed a spot because they've seen me struggle at 85 lb before but I was able to do it today without having to worry about needing a spot.
Then, I moved on to squats and my heart just wasn't in it today. I did my warm up and then I did 5 sets of four at 115 lb. I just didn't have it in me to get that last one on each set.
Then, I moved on to rows. I tried to focus on sitting my butt back and down so that I wouldn't be leaning forward so much. I took a video of myself so I could see if I was doing what I thought I was doing and it was much better but it just feels weird, I feel like I'm going to hit my knees each time I pull the weight up. And I did one time. Did my 5x5 sets with 85 lb. I'll probably do 85 lb next time also until I start to feel more comfortable with it.
As I was doing my rows, a trainer was having another lady that I see in there regularly do squats. She started out light but got up to 140 lb. for a set of three. As they were putting away the 45-pound plates from her squat I was putting my 4x10 lb plates that I had on the bar for rows. The trainer (a petite woman) made a comment about how they were struggling to put away their 45-pound plates and there I was all dainty putting away 10 lb plates. I didn't say what I wanted to say which was that that lady has at least 50 pounds on me and she was only doing quarter squats.0 -
WOOO! PR TOWN today! (After Monday's sh@rty session, this was a VERY welcome relief!)
(Squat) Clean & Jerk (15 min to find 1RM).
started with 3 quick singles @ 75
2 fast ones at 85
1 @95
1x105
1x110 (hey, this is going really well!)
1x115 (moved well! Hey, prev PR was 117.5, let's go for a PR)
1x120 (WOO PR! And hey, I still have 3 mins left. Time for another PR attempt!)
125lbs on the bar. Aaaandd.....
So this is equaling my lifetime clean PR (and I only hit that twice, 2 fugly power cleans into a squat, really), beating my previous cycle's 1rm of 120, AND a new clean and jerk PR!!! SO STOKED ABOUT THIS!!!
Then moved on to pike presses and pull-ups, not much to write about here. did 10 presses from a 12' box, 12 chin-ups with all my bands (I think I struggled with 10 not that long ago), and then did like 5/5/8 (from floor) on the PP and 6/6/7 on the pull-ups as submax sets
THEN finished off with 6 rounds of 1 min AMRAP + 30s rest:
5 barbell thrusters (from floor) @ 65lbs
sit-outs RAT (for the remaining amount of time). 9/8/8/8/7/8 = 48
Well guess what? My previous go at this I got 46 sit-outs per side! I BEAT MY SCORE FROM ALMOST 2 YEARS AGO! (just before I hurt the shoulder xD).
I also ended up flat on my belly on the mat for about 90s catching my breath after the fact. haha. LOVE IT!
HAPPY! 5 -
Wow... for what seems to be a weird disjointed week for a lot of us... it seems to be awesome workouts and incredible PRs all over the place!! And in addition to being awesome... @krokador you may have a new instagram stalker... oops.
Today was "strong man cardio"
6x thru of yoke carries (190lbs), sled "drives" (90lbs), and sand bag carries. I don't know how much the sand bag weighed... but more than the log... which I could barely clean yesterday, and he thought I could clean it up "just like the log" yeah not so much... but it got to shoulder height one way or another for each round. The sled drives were putting the EZ bar thru the handles on the rope for sled drags... and pushing the bar out, walking into it, pushing out....it was weird, not entirely sure I was doing it right.
Then 4x45 second planks.1 -
HAPPY!
i watched this 7 times in a row and still can't decide if i love your beautiful rack position more, or your yell at the end. and gee, do you think that maybe getting some proper sleep with your little meditation app might have something to do with all this? it was amazing to watch.
i chilled it and decided to go by the take-rest-days book, so i left my squat shoes at work but i did want to drop in to report that i thought i was going 'slow' on the ride home, given that my sick hip just did those deadlifts last night.
but i still beat my usual benchmark time to get to the usual spot by an entire four minutes somehow. could be because i put air in my tires, but i'll take it
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This week is almost a total bust for me--kiddo is sick enough that I've had to stay home all week with her, now I'm getting her plague, and a UTI starting up (sorry if that's TMI).....I'm going to have to just basically scrap this week and start fresh next. Good on everyone else who's having a better week!0
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Bench day.
Warm up with 4x10 dumbbell press w/25lb dumbbells, supersetted w/ "face pulls" 4x15 @ 70
Bench 10@45, 6@75, 3@85, 2@95, and then 4x5@100
Close grip bench 3x6@85
Rollback press w/ 20lb dumbbells... 3x5-6 this was a vast improvement- we tried 20s a week or 2 ago... and I think 3 was the most I could even kinda string together. And they were all ugly. Today we were at 4 before they got ugly, and one time I almost got 7.
Then ab work, leg lifty things on the bench.
Tomorrow is PT and strongman cardio...
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So, after that amazing morning hitting PRs, I decided to be an adult about my recovery and do some hip mobility work before bed... And ended up somehow pulling on my hamstring at the base of the glute or something like that? Totally out of nowhere. And it's been annoying/painful since. I can't lunge forward with my right leg without pain
It was feeling a LOT better this morning though, so I went to the gym (I was already there) despite the crap night of sleep and all... And like 5 mins into my warm-up, I did the big lunge stretch like I always do and it started hurting again. I wasn't sure I could get through the workout, but I was already there, so I figured i'd at least try, y'know?
ell, front squats were not bothering me one bit. Phew! Worked up to a 1RM of 167.5lbs, which is 2.5lbs over my previous recorded PR that I could find (although I'm pretty sure I've done 170 before). Yeah, I know, I barely moved 185 on the back squat Monday! Go figure. I guess I got good leverages for the front squat? (I also back squat high bar, so there is that)
Deadlifts I was a bit more iffy about. It was more scary than painful. I got 225x3 (work up to a 3RM, the workout said), and knew I didn't have another triple in me but had 10 mins left, so I figured I might as well try to at least lift 235. Bar moved off the floor about an inch before I called it quits. No use making the injury worse here. Still happy with that number, regardless. The form felt fine for the first time in a while!
Aaand the finisher was a 15 min AMRAP of 1 deadlift with 90% of that 3RM I worked up to (I settled for 200lbs), then 1+1 per round of
- close grip push-ups
- straight legged box jumps 12'
- knees to bows
Got through 8 rounds + 9 push-ups within the time limit.
And yes, I did box jumps. BUT they were very low, and the focus was on rebounding on the ground, and keeping the knees mostly straight. I just couldn't do step-ups today, so had to be creative.
Happy I went, happy it's done, and hopeful that my leg won't hurt for much longer. This is frustrating... Would be one thing if it had happened doing something stupid, but I was actually trying to do the right thing! Gah!0 -
Squats
10x45lb
3x75lb
5x5 115 lb
Th then I thought I would see if I could get 135 pounds. I wanted to be able to put the big girl plates on so I did and I was able to get 1x135lb. It wasn't pretty but it happened.
OHP
I was supposed to do 62 pounds for overhead press today but my gym doesn't have anything smaller than 2.5 pound plates. So, I adjusted.
3x7 60lb
3x5 65lb
DL
5x135lb
5x165lb
1x5 175lb
I was feeling pretty good at this point so I thought what the heck, let's go for 205 lb. I only did one but I was able to do it.
And today was yoga day so there was an hour of yoga in between there somewhere.0 -
Barbell squats 5x5 @ 95lbs. That was NOT easy
Overhead press 5x5 @ 35lbs. I dropped back to 35 because I couldn't do 45 without making it a push press and my stupid gym doesn't have fractional plates
Deadlift 1x5 @ 125lbs
2 negative pull ups
I'm going to need to look into buying a set of fractional plates. I can't wait and hope the gym owner does it. He said he's planning on it, but it's a small gym and I know one of his front staff just left so I'm sure he's spread thin and will probably forget......0 -
oy krok. what you have sounds exactly like what i have, way back when it first started for me. beeeeee careful. i did whatever i did a whole six months ago, and ain't like i haven't been trying to help it improve.
t-day. bench at 60, now up to 6 triples which i did first and which went really smoothly. practically zero recovery time needed between sets as well, so that left me time to do . . . squats.
which went okay too. much as i like mr t, i think that really after the initial newbie phase he isn't really a trainer so much as a lifting buddy and a nice space to hang out once a week. it's not like he completely ignores things; he does watch. but unless you ask he's more conscious of bar path and depth than anything else, plus he likes people to keep their chests nice and tall so they don't good-morning themselves out of the hole.
i felt selfconscious today and didn't ask him to watch my lumbar position for me, so that's the form element i'm not too sure of. for the rest, it all went pretty well, overall. i did hit a little piece of magic about halfway through the front squats, where a tiny adjustment and a better awareness of bar path TOTALLY put my hamstrings in under the weight and it was like having springs under me. those reps flew up and i was happy with my leg strength in the back squats as well, if nothing else.
i learned today taht i'll work at most two days per week for the rest of this year. which is teh suck as far as having even the tiniest bit of spare cash, but on the other hand . . . all of a sudden so much free gym time again. man it would be great to be, like, stinking rich, wouldn't it?
oh yeah. and there was round-trip biking as well. downtown, across town to t-space, and then back up and over when that was done.0 -
Well... today was interesting.
Started with PT who decided we needed to do overall body assessment for movement, balance, stability, etc. which, as one might guess, I failed miserably. And after test after test with reactions of "oh," "ummm," and "welllll" out of the PT - we get to a body weight squat... and I get a wow... it wasn't my best work, I was leaning forward, but it was *kitten* to grass... and I don't think PT was expecting that....
Then was strong man cardio. Trainer added a set to make it 7 rounds, but as I told him, he may as well go up in sets of two, as all the junk needs put back and so I did 8 anyways. Yoke push (190) big dumbbell thing carrying (heavy???? ) and sled drag (180)
4x15 Russian twists with 30lb dumbbell
Then dad called to say he was in town and wanted to lift with me, other errands got in the way, so I was late, but got there in time for deadlifts - I did 5x5@155 mostly because it was the easy weight to strip off too from what dad was lifting the way he had it loaded. He had 25s on the outside for 5x5@205 after his warmup sets.
Soooo I did a little bit of everything today - and got errands ran. I could get used to this Friday's off thing.1 -
Ended up having to lift two days in a row, wednesday and thursday.
Deadlifts/Bench
deficit deadlift - 2x3 @ 135, 2x3 @ 159, 4x2 @ 175 - standing on a 35 plate
bench 1x5 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 3x2 @ 99, 2x3 @ 95, 2x5 @ 88, 1x7 @ 75, 1x9 @ 65
db fly 5x10 @ 20
deadlift 1x4 @ 135, 1x4 @ 159, 2x3 @ 186, belt 5x2 @ 215
cable abs 4x10 @ 80
Bench/Squat
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 7x2 @ 99
squat 1x5 @ 108, 1x5 @ 129, 2x5 @ 155, 4x4 @ 165
leg extension 5x10 @ 55
seated good morning 5x5 @ 70
wide grip pushups 5x8 - use the fixed bar from the good mornings to grip0 -
I have very little margin for error in running this phase as far as rest days go, so I figured I'd try to go finish week 1 today. I may not have time tomorrow, anyway. But I did a stupid and decided to test a theory with alcohol (which ended up as I expected, so I won't be drinking again, arhem.) last night, and I ate like crap too, so my recovery wasn't super on point. I am now stuck with 2 uncooperative hamstrings, but the left one is really just a muscle cramp and should be completely gone by the end of lunch.
@canadianlbs I am being careful. Avoiding all lunge-like movements until it stops being a pain. Makes certain areas hard to stretch and warm-up though.
On a running clock. 0-10min: work up to a heavy power snatch + overhead squat complex.
65x2, 75x1, 85x1, 90x power snatch (I lost focus on the way back up from the squat and I'd told myself I wouldn't fight a rep today, so I dropped it), then 90x1 full set. It felt pretty okay, might have had more in me, didn't wanna push it.
10-25min: 3 rounds for time
- 300 jump rope singles
- 15 american KB swings (20kg)
- 10 squat clean thrusters (65lbs)
- 5 chest to bar pull-ups (~100lbs assist)
I got through 5 thrusters on the last round when I hit 25 mins. Allllmost!
25-30: rest (wee! I needed it)
30-45: 6 rounds for time
- 5 power snatch + OHS (70-75% of heavy rep from earlier, I went with 67.5lbs)
- 10 burpees over bar
I still refuse to do floppees, so the BOBs were a slow grind there. I managed 4 rounds and 5 snatches. And was a sweaty mess at the end.
So much so, in fact, that I decided to go do a bit of chest work before I left so I could dry off, even though that's def. not on the program
Barbell bench: 3 sets of 5 @ 105lbs
Incline DB bench / incline rows (superset): 25x12, 27.5x12, 27.5x12 + sort of a rest-pause set of 1-arm Db bench for 6 and 4 reps.0 -
REST day, as in 8 min AMRAP (for quality) of 4 bottom half turkish get-ups/arm (started with the 35lbs KB but that was way too much and my obliques on the right side cramped up, so dropped down to 20lbs DB since I'm home and don't have many options) and 8/arm superman reaches. Got 3 rounds and 3 get-ups per side in, then 2 min AMRAP hollow rocks/holds (20 rocks, 2x8s holds). Then apartment vacuuming, followed by 20 KB swings @35 to recenter that lower back/pelvis. Quick and efficient and definitely not tiring, and my abs do need the extra work!0
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Me again? Where did everybody else go?
W2D1
10 min to work up to a heavy hang snatch double:
65x5, 70x3, 75x2, 80x2, 85x2
still had a bit of time but figured that was good enoug
EMOTM x5 hang snatch double x2 @ 90% of previous weight
went with 75. Got all reps. We're good!
Back Squats
140x5, 147.5x3x5
yikes, legs were already fatigued from dropping under the bar, upper back didn't feel as upright as the weights of the previous cycle did, but i got through it and know what to work on. So that's good
I ran into a bit of an issue though: right leg is still mildly uncomfortable/painful when trying to lunge, so single leg anything is still out of the question on the metcons. All the ones I have to do for this phase either have lunges, or are 20+ minutes long. Guess what? I was running late.
So I modified the one that was the fastest. Can't do pistols anyway, lol.
3 rounds for time
- 12 barbell push press @65 lbs
- 9 knees to bows
- 6 offset sandbag squats per side
Took 6:35 I think total, and I swapped the small sandbag for a bigger one after the first round cuz it felt too easy. 2 out of 3 sets of push presses were also unbroken. Which is... wow. My overhead strength is really getting somewhere!
Hopefully by the end of the week the pain's gone down from mild to minor discomfort and I can start doing bodyweight lunges to strengthen it again.0 -
Well today sucked.
I did my warm-ups on squats at 45 lbs and then 75 lb. But, then I only did 4 sets of 5 at 120 lb and I just couldn't get the last set.
Bench press was not great either. I did one set at 90 lb and then did my other four sets at 85 lb but they were really difficult and I needed help from my spotter on the last couple.
Then it was time for yoga so I went and did an hour of yoga. Then I came back and did my rows. Those were the only things that felt okay today. I did 5 sets of 5 at 85 lbs.0
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