We Octobe(e)r moving forward! Lifting thread
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I am behind...
Saturday, strong man cardio, 8rounds - yoke carry (190) sandbag carry (unknown, 80-90ish?) sled drives (90) the sled drives are still awkward and weird feeling 4x50sec planks
Sunday I rescheduled for today...
Today... deadlift day
4x Super set of 10x45lb good mornings, 6xpull ups w/ big purple band assist, 5x70lb face pulls - the latte right being a strange number, but whatever lol
Deadlifts 8@95, 6@135, 3@135 (check a form tweak), 3@165, 5x5@185!!!!!!
Shrugs 3x8@185 (w/ wrist wraps)
3x15@35lb dumbbell rows
3x10@45 barbell curls
4x12 ab roller... I'm apparently getting a few in each set how he actually wants them done, so, progress???? Maybe???
Now for like half a chicken and early sleep I hope. I seem to be losing a battle with a cold. Although that fact makes me even more impressed with my 5x5 @185 today.0 -
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I ARE THE POWERFUL!
Sorry, actually slept REALLY well last night, which is a very welcome change of pace
So back at it today!
1A) 10 min to heavy -> Hang Clean x 2 + Jerk x1
75lbs done twice, 85lbs done once, then 90, 95, 100 and 105!
All good! Only hiccup I have with these is that I seem to travel forward and to the left a lot. So my pull has got to be quite uneven, OR my drop into a squat is. But I don't think I have the same issue with snatches, so that's something to look into
2A) EMOTM x5 of 1A) @ 90%
Would've been 94.5lbs rounded to 95, but I wasn't feeling it, so I did 92.5 instead.
Then every 3 minutes, for 4 rounds
strict OHP x5
(65/70/75/80. Did not miss a rep! Although did get off balance a bit on the very last one)
assisted pull-ups
(the last reps of set 3 and 4 were griiiinds, but I've dropped assist a bit. Yay!)
Finished off with a rower marathon:
3x 500m @ 70%, 500m @ 100% (should've been continuous, but I did break for 15-20s each time to write down scores and take a sip of water, and shake it off because BUTT CRAMP!)
+ 1x 1000m @70% effort.
Total work time: 18:25 or so (in 20 minutes real time)
And, the awesome news: I can lunge without pain! So now I can do my hip flexor stretch tonight to recover from the squatpocalypse a lil better =D And maybe some lunges throughout the day to work through the fear of reinjuring myself.
Well deserved rest day tomorrow!
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Last night after work did a little lifting.
Squat 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x2 @ 175, 3x1 @ 195
bench 1x5 @ 65, 1x4 @ 74, 2x3 @ 88, 2x3 @ 99 and 3x2 @ 115
squat 1x4 @ 118, 1x4 @ 139, belt 4x4 @ 165
good morning 5x5 @ 125
db fly 5x10 @ 201 -
My gym was having a bunch of Halloween specials today and one of the specials was that you could take free classes that you normally have to pay for. So I did the fit camp class which is basically an interval style boot camp type of class. I'm not used to much cardio so the cardio kicked my butt. I think I'm going to continue this class until the end of the year to hopefully help me lose a few pounds and increase my cardio a little bit. I can do my StrongLifts on M/W/F and the class on T/Th.1
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Finally got back to the gym today. I put on my awesome new leggings and they demanded that I lift somewhat heavy things
Squats 5x5 @ 95
Bench 4x5 @ 55. 5x5 @ 65
Row 1x5 at 65. 5x5 @ 85
@chispaza I really need to work on my cardio too. My gym has lots of interesting looking classes but right now I don't think I could keep up with them.
Awesome leggings
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I ARE THE POWERFUL!
lol. all that and you can do lunges too. i loved this.
i are the [lowercase] powerful too. just because i had another dad-diet day, which means two small coffees from mcdonalds, one blueberry muffin, one apple pie, my breakfast shake, and a whole heaping time-released dose of the various feelz. and yet with all that when it was trick-or-treat time i went out to the gym.
deadlift and overhead press. this is the workout that was teh suck yesterday, which i vowed to come back and repeat. i'm up to 7 triples and one double on both of them, so only one more workout and then next week i get to add weight \o/ \o/ note to self, better ask mr t 'how much weight'
for the press i got myself halfway through the triples before quitting yesterday, so this time i let myself off from the double right at the end. and the deadlifts came first . . . they were slllllowwww. it took me FOREVER just to get myself sorted for each one of them and then they still didn't feel right until somewhere around the 4th set. something is different, and i think i'm using more of the left glute than before . . . perhaps in a way taht's not setting it off. but i'm really glad it's deadlift day in t-space this week because i think i need a complete overhaul on my form. things just feel so strange and have been so disordered for such a long time.
either that or i seriously need to make time to just go in there and load up something light, like about 90 pounds or something . . . and do reps. lots and lots and lots and lots of groove reps.
i'll tell ya what with this hepburn programme. it's not like the 5-rep schemes, where your first couple of sets yo'ure all fresh and then the wheels start to degrade. with triples, it's like the first three are just warmup sets. and then instead of getting gassed out i find that i catch my groove and start feeling like i'm getting stronger with every next set. it REALLY showed up with the overhead press.
i can see how it could be seen as a 'power' programme as opposed to a straight 'strength' one, or a 'stamina' thing, but it's hard to describe. it feels like my tank is getting deeper, might be one way of putting it. and the weird thing is? you'd think only doing doubles of a weight you could rep for 8 would be nothing, but man, those early doubles, they were not nothing. at all.1 -
oh!! i forgot to say too . . . i'm working on learning the hook grip again.
tried it during december last year. loved it for a workout and a half, and then i sprained or perhaps tinily dislocated one thumb. it was tuning me grief for months afterwards and that put me off it.
but last week i happened on some good videos about doing it right. i had been doing that thumb-under thing, and it seems the technique is actually to lay the top joint parallel to the barbell, and of course slightly 'under' - but not around it. i decided that while the weight is still light is prolly a good time to start trying again.
so far so good but we'll see ,i suppose. odd thing was that using hook grip for teh overhead press seemed to be worthwhile as well.0 -
canadianlbs wrote: »i can see how it could be seen as a 'power' programme as opposed to a straight 'strength' one, or a 'stamina' thing, but it's hard to describe. it feels like my tank is getting deeper, might be one way of putting it. and the weird thing is? you'd think only doing doubles of a weight you could rep for 8 would be nothing, but man, those early doubles, they were not nothing. at all.
Totally hear you on the doubles. I'm thinking that's a bit of the method behind the every minute on the minute madness, too. Not doing a weight that's *too* hard, and hey 3/2/1 reps is something that's somewhat easy to fathom, mentally (as opposed to Wendler's all out set where you don,t really know how far you're going). But you're fresher at the start of every set and accumulate quite possibly more quality reps, while still accumulating a sizable workload. But the sets DO feel harder as you go along. It's a nice change of pace
I am a little baffled by this hook grip on overhead press idea, though. I gained so much more wrist stability out of ditching the thumb wraparound to begin with. Doesn't the hook grip twist the wrist even further into it? I'm having a hard time visualizing the physics of it right now lol. I wish I had a home bar, something like Rogue's C-70. I could practice technique ALLLL the time!
Oh yeah, rest day, right ? I did all of 2 lunges per side yesterday after all this. I'm feeling really lazy this morning. So... maybe I'll get something done when I come home from work, mobility wise at least, but this morning my body wants a break. lol1 -
I gained so much more wrist stability out of ditching the thumb wraparound to begin with.
do you press suicide-style then? one of the clips i watched on my new thing was omar isuf, if you wanted to go hunt it up. thumbs-around seems to force my elbows outward in a way i don't like, and i know it collapses my wrist like nothing else when i go around for the squat. but that's more because i have to tilt my hand inwards to accommodate that web between the index and thumb. this hook thing isn't so different from the no-thumb squat grip, it's just you move your thumb forward to let the barbell fit through.
i could be just having that honeymoon thing too 0 -
Squats
10 * 45 lb
5 * 75 lb
5 x 5 * 115 lb
3 * 135 lb
OHP
5 x 5 * 65 lb
DL
5 * 135 lb
5 * 175 lb
3 * 205 lb
2 x 185 lb
4 negative pull ups. Wanted to do more but my shoulders are just so sore today.0 -
canadianlbs wrote: »I gained so much more wrist stability out of ditching the thumb wraparound to begin with.
do you press suicide-style then? one of the clips i watched on my new thing was omar isuf, if you wanted to go hunt it up. thumbs-around seems to force my elbows outward in a way i don't like, and i know it collapses my wrist like nothing else when i go around for the squat. but that's more because i have to tilt my hand inwards to accommodate that web between the index and thumb. this hook thing isn't so different from the no-thumb squat grip, it's just you move your thumb forward to let the barbell fit through.
i could be just having that honeymoon thing too
I think this shows my exact grip pretty well, despite the odd angle
https://www.youtube.com/watch?v=u6PY76KOSf4
I do suicide on overhead pressing only. I wrap my thumb around on everything else, including squats (as it turns out, not doing so meant my wrist was bent back instead of straight and that caused me elbow issues at some point), but excluding sometimes rows, and mostly pull-ups (not chin-ups, fingers are not *that* strong lol).
And I don't even bother going hook grip when doing high reps low weight of clean & press variations (it's easier to transition without the thumb at all, actually)
Aaannd I just tried to picture doing a hook grip on OHP with my wrist up in the air and caused a cramp in my hand xD Oops?1
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