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Remember Remember the Lifts of November
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Got back at it today after taking 6 days off. My body wasn't sure it wanted to do anything today.
OHP
This was really hard today and I wasn't even able to get my 5 sets of 5 at 65 lbs. The last two sets I only did 3 reps each.
Deads
Deadlifts are definitely my favorite. Today I did 5 x 145 lb, 5 x 195 lbs, 1x5 @ 210 lbs.
1 hour power yoga.
Squats
I still hate squats. I've decided that at least for a little bit I'm just going to do 3 x 5 for squats. so, for today I did my warm-up sets and then I did 3 x 5 at 125 lbs.
4 pull ups using small purple assistance band. I tried using the really small red band but it just wasn't happening today.2 -
Night shift this week so squeezed in a weights session tonight.
Bear complete - 12.5kg, 15kg, 17.5kg & 20kg x7 reps! 20kg been my nemesis for ages! Attempted 22.5kg and hit 4.5 reps3 -
squat 1x3 @ 108, 1x2 @ 129, 2x3 @ 155, belt 5x2 @ 175
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88 3x2 @ 99 and 3x1 @ 106
db fly 4x8 @ 25
cable abs 5x5 @ 100
2 -
Back at it for the rest of "testing" this morning. I have to start by saying my adductors are very unhappy that I did squats yesterday xD Only DOMS really worth mention though.
Deadlift & OHP (working in alternance, used a 45# bar for both moves)
Deads: 45x10, 95x8, 135x5, 165x5, 185x3, 205x3, 215x3, 225x1.5 (couldn't quite lockout the 2nd rep. I was shooting for 3. Realized about half an hour later that I should've perhaps done these with a mixed grip instead of double overhand. In fact, i think this is a DO grip PR O_o), and 165x11 (had 12 in me, but my grip on the bar was bad and I gave up on it before it broke off the floor. Meh)
Press: 35x10, 45x5, 55x5, 65x5, 75x3, 80x3, 85x3, 90x3, 65x10
Not too shabby. That triple at 90lbs wasn't even that much of a grinder!
Close grip lat pulldowns (with emphasis on the initial tuck of the shoulders) 55x12, 70x12, 85x12, 90x10, 90x10.5 (couldn't quite lock it out)
Ab crunch machine 60x15, 75x15, 75x10
triceps pushdown machine 30x6 into 45x12 cuz it was too easy, 60x12, 50x12
I just realized I'd been looking at the wrong column for my slope calculation numbers yesterday, and that it basically calculates my 1RM as my 3RM so I'll just go off of other numbers in there for my starting weights on Wendler... And I think I'll have my highest OHP starting weight ever O_o2 -
Well, today was my first no buddy, unsupported not wussy, lifting session in a while. I didn’t want to. But, since current hotel is providing complimentary yummy dinners and amazing breakfasts .... and cookies... figured I needed to go find a legit gym and get to work.
I have programming, which really kept me honest, I will admit. But it sucked.
4x12@45 straight leg deadlifts
4x12@45 good mornings
Squats
6x45,
5x65 (3count pause at the bottom because I could tell I needed the stretchy time to keep my depth honest later.)
3@85
5x8@105 - gawd I wanted to cut every set back to 5, or take away some sets. They weren’t pretty, wont swear depth was there, but I lived.
5x6@115 sumo dead’s
4x15 leg raisy ab things.
@krokador - 90 lb OHP? I’m in awe... I have sets of 10@55 coming up soon (like possibly tomorrow) in my programming.... and I’m slightly terrified of that idea.
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Squats
10x45 lb
3x85 lb
3x5 125 lb
Felt good about these. I definitely like the 3x5 better for squats. I'm able to do them without feeling like I'm sacrificing form toward the end.
Bench
10x45
5x5 90 lbs
These felt good too. I was able to get all five sets without it being too difficult. I wasn't sure about the very last rep but I got it up.
Row
5x5 80 lb
Now that I feel like I've finally got the form down for these, they are going much better.1 -
Well, half of me is sore as *kitten* today, and I think the other half will join the party tomorrow.
Today I changed a lot of things from the programming. On my way! Because I can't read, some because I had to, and some because the gym was a zoo and I was impatient.
4x10 push-ups
4x10@70 rear felt bent over rows.... first of all required a text message description of what that was with trainer. Essentially a bent over row, where you bring bar to your collarbone? And keep elbows flaired high. Either way, they sucked... and apparently it was supposed to be 4x15, but 10 didn't really work, so 15 probably wouldn't have happened anyways
5x10@95 bench- this was suppose to be 5x8, but apparently reading was not my strongpoint today.
OHP 4x10@55- now I know when trainer says OHP, he means what I would call a pushpress, but I try and do as many strict as I can still.... but push or no push... set 4 stopped short when rep 8 wouldn't go up. I paused, and regrouped and did another 4 (extra for having the pause)
Skullcrushers 4x12@40 - I got tired of waiting for a spot to do these with a barbell like I was supposed to, so grabbed the 40lb fixed bar, because I was certainly not tough enough for the 60lb fixed which was the next closest option.
4x15 each side barbell oblique crunches.
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still such a bro. i had enough gym time today for one lift, so i made it my favourite . . . overhead press.
it finally worked. i've had trouble with the bad shoulder for the past week or so but this time i remembered to reel my bum in and really 'feel' it relative to the bar, and it worked. i did each rep pretty slowly and thoroughly, but everything felt smooth and strong.
i'm still strict, and up to four of each by this point. i did try to make an extra triple, but the bar got to my hairline and quit, so i called that one of the doubles and cut my losses. i will brag about that slow-steady pace though, and also the fact that i'm doing the eccentric just as thoroughly as the concentric sections. so in the back of my head i'm expecting to be rewarded for this down the road in some way.
rows at 70. on friday i guess i'm doing bench and squats, so that leaves my deadlifts as the red-headed stepchild this week.2 -
An okay lifting session overall today before work instead of my usual later option.
deadlift 1x5 @ 135, 2x3 @ 159, 2x3 @ 186, belt 5x2 @ 199
good morning 4x5 @ 125
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 5x2 @ 99
db fly 4x8 @ 27.52 -
I left my phone (and my work weights calculations) home this morning. So no music, and only memory + Math to determine what I was supposed to work with. Good times.
That thing they call "music" in the gym was atrocious this morning. There was this guy wailing "this is the best song ever!" on the radio, and I was like "oh Hell no, it isn't". Yuck! I managed to zone it out while doing my sets, thankfully, haha. Made me not want to rest for too long!
Barbell Bench 5s
W-U: 45x8, 65x5, 75x3
Work sets: 85x5, 95x5, 100x9, 85x12 (first set last)
bulgarian split squats (bodyweight) x12/leg between each work sets
So... they decided to re-upholster the bench I usually use. Let me tell you why I like to use that one. The other 2 have terribad hook positioning for my arms, where I have the choice to do half a rep to unrack, or lose my upper back tightness to do so. I KNOW I had a 10th rep at 100# if it hadn't been for that awful unracking (and awkward re-racking because my lockout is basically level with the 2nd set of hooks...)
And yeah, that top set was supposed to be 102.5 but I only realized I forgot to put my fractionals on when i got halfway through my rows. Speaking of...
Pendlay Row 5s
W-U: 45x8, 65x6, 75x4
WS: 80x5, 87.5x5, 95x11, 80x11
sumo deadlifts @row weights for each sets (8/8/5/10/10/12 and 100x12 instead of 80lbs)
And I finished this off with a somewhat for time (no timer) 10, 8, 6, 4, 2
- hanging knee raises
- burpees
It took about 6.5 minutes to complete, I think? That's awful. I just couldn't do the push-up part. Guess bench took it outta me!
For a mostly improvised session, though, this turned out pretty well! And it was with my neck still bothering me (got a physio appt. tomorrow PM for that)
Edit
Trololol, so work sets for bench were supposed to be 77.5, 90 and 102.5 (so overall I think I got more poundage anyway xD) and rows were 75, 87.5 and 97.5. I wasn't *too* far off!1 -
Bear complex 12.5 - 20kg x7 for each nailed again! Time to up the weights on this one!
Squats 50kg 5x5
OHP 25kg 5,4,4,3,3
Bench 32.5kg 5x5
Deadlift 52.5kg 1x51 -
i need to know what is this bear complex of which you speak? you're doing great with it, whatever it is.0
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canadianlbs wrote: »i need to know what is this bear complex of which you speak? you're doing great with it, whatever it is.
I think this is probably the bear complex she speaks of:
https://www.youtube.com/watch?v=oOd_VaYDFSw
- power clean
- front squat
- push press to behind the neck
- back squat
- push press back to the front
(or the more advanced version turns into a squat clean thruster into a back squat push press)
not as much of a strength-building component (although you can perform it with heavy enough weight that it can be) as a way to rev up the metabolism without doing actual cardio (if you do lower weight & multiple rounds), haha. I love me some complexes. Especially the ones that challenge just everything to the point where it's a battle to hold on to the bar. Soon as neck is better I'm gonna get back to doing them on my 4th day of the week along with the cardio-y stuff
https://www.youtube.com/watch?v=B88p03uFoWI 1 -
Yeah it’s exactly that. I think officially you do 5 sets but I’m not up to that yet. We’ve started doing it as a pyramid. Basically it’s weights and cardio in one.1
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Just to add it was told to me by my pt that it can be a warmup item (which is what I use it as), or after your main sets. You are restricted by the OHP aspect as if like me that’s the weakest of your lifts, the squat aspect is a lot lighter than what I’d normally use on 5x50
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TheHobbit2017 wrote: »Yeah it’s exactly that. I think officially you do 5 sets but I’m not up to that yet. We’ve started doing it as a pyramid. Basically it’s weights and cardio in one.
wow. and i thought i was badass for cleaning my ohp bar a few weeks ago
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Squats
10x45
3x85
3x5 130 lbs
Progressing slowly but surely.
OHP
10x45
2x7 65 lbs
3x5 65 lbs
Deads
5x135 lbs
5x185 lbs
1x3 210 lbs
Just didn't have the last 2 in me today.
1 hour power yoga.0 -
*edits* wrong one0
This discussion has been closed.