January-lly committed, good things will come (Check-in Thread)
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StrongLifts day!
5x5 squats 125 (WU: 1x5 45, 65, 95, 115)
5x5 OH 55
1x5 DL 155 (WU: 1x5 95, 115, 135)
So, my friend took a video and said I was rocking forward on my squats on the last few reps. Plus it feels like the weights are getting pretty heavy so I'm going to start going up 5lbs every other day or every week instead.
Barely hit the 5th rep of the 3rd set on OH and a rando gym guy congratulated me on pushing through. Feeling more like a lifter every day!2 -
January Weightlifting
Goal: 10 times ( min 2times/wk)
Done: 6/10
22/1/18
Set B
Squat 5x5 29.5 kg 65 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 2x5 47.5 kg 104.7 lbs
Pull down 20×3 15 kg
Pull in Seated 15×315 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Today I tried to push myself more and increased the weight 2.5 kg/5.5 lbs in every lift, Squat, Deadlift and Overhead Press. I don't increase the weight until 3 sessions usually. Happy as I could do that without failure and more elated as I Deadlifted above 100 lbs for the first time!! Yay!! \o/
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amyinthetardis1231 wrote: »mustbe60 I'm a fan! It works for my body levers and taps into the way dance developed my muscles (turned out, using glutes and quads heavily). I wish I'd tried it sooner!
Today wasn't the most impressive ever, haha. I may have been sliiiiightly hung over but I managed a passable workout.
Bench press: 3/3/2/1 @ 75/85/95/95. I really wish our benches had safety bars bc I almost did a roll of shame. I'd feel better about increasing weight if I knew I wouldn't drop it on my face.
Seated rows: 3x10 @ 60
Supersets of triceps cable pulldowns and face pulls 3x10 @ 35 and 40, respectively
Assisted pullups 2x4 @ -70, 1x2 @ -65, 1/1 @ -60 and -55
I had one roll of shame recently when I widened my grip too far and didn't lock my elbows while up as per the advice of a fellow who just wanted to correct my posture. Did hurt my shoulders also which never happened before. So I researched around, re-watched Ripptoe's video and found out that previous way was safer and correct according to my height and body structure. So one jacket can't fit to all!0 -
I had one roll of shame recently when I widened my grip too far and didn't lock my elbows while up as per the advice of a fellow who just wanted to correct my posture. Did hurt my shoulders also which never happened before. So I researched around, re-watched Ripptoe's video and found out that previous way was safer and correct according to my height and body structure. So one jacket can't fit to all!
I'm a big fan of individualizing for your unique body structure. We aren't all built the same! I had someone tell me not to lock my elbows once not realizing that they weren't....my elbows hyperextend significantly enough that if I kept them any softer I wouldn't be finishing the lift. One size does not fit all.
Sorry you hurt your shoulders on the roll of shame. I had to do one once and opted to roll down the front of my body rather than off to the side bc I hate drawing attention to myself with a huge racket. It worked but rolling a heavy metal bar over a CS scar is not fun. Even at 2.5 years old that scar is sensitive to pressure! I told my trainer next time they replace a bench they need one with safety bars.
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2 new PR's tonight. My husband went to the gym with me so I had a spotter and he kept pushing me to do more.
115 lbs on bench and 155 lbs on squat. I can officially squat more than I weigh....can't wait until my bench gets there (but that'll be a while).4 -
Sorry I haven't been reporting. My head has been a bit elsewhere. Did a bro day Saturday (chest & back, high reps, lots of sets. Much sore)
Went back to my trusted good ol' 5/3/1 + [35x3] mash-up for the time being. I feel it's a good balance of strength work and engine + skill development. And not a bad set-up to lose some weight which I need to do.
Squats
117.5x5, 135x5, 152.5x7, 115x9
I felt pretty weak today. TOM, lack of sleep (due to TOM and other stressful life stuff), so those numbers are crap (I did a 205 single last week!), but they're still over the deload threshold.
EMOTM x20
1- single arm DB ohp @30lbs x6 (L)
2- same on R
3- offset front rack 1DB/KB squat x6 @ 35lbs 1 round, 40x4
4- squats other side
I tried 35 on the OHP for 1 round. Got 3 reps. Had a hard time getting an extra 3 at 30 afterwards
Heavy.
rest 2 min
3 min AMRAP >> Burpee to target: 22
+ 3 rounds of 10 plank build-ups, 15 hip bridges (bw) 20 hollow rocks spread out in there. I'm aiming to get 5 rounds each day this week. It's good for core stability
2 new PR's tonight. My husband went to the gym with me so I had a spotter and he kept pushing me to do more.
115 lbs on bench and 155 lbs on squat. I can officially squat more than I weigh....can't wait until my bench gets there (but that'll be a while).
That's awesome! I can't wait for my squat to get back above my weight? Or my weight to get back under my top squat! xD Bench is still WAYS away. Esp. Gaining like 5lbs on it every 2 years...
Everyone else is also having awesome lifting, it seems! Yay! Keep on pushing? 1 -
well... I would like to say I’ve been working out great... and just haven’t updated.... but yeah... no...
I gymmed today. Kinda. 20 minutes on the elliptical and then some bench press just to gauge what I lost.
Bench
1x10@ 45, 55, 65, 75, 85,
1x5@ 95, 105
The last set surprised me. Apparently I haven’t lost much for not working out for like a month.4 -
So here is to the weekday grinds. Was so close to wrapping up my bench workout but no cigar. Did not adjust the safety bars so had to roll of shame out of there. I have also been feeling some pain at my shoulders where the bar rests against them. Am I setting them too low?
5x5 squats 125
55553 bench 70
5x5 row 802 -
Apparently I haven’t lost much for not working out for like a month.
you probably spent the first two weeks catching up on your rest. bet your body didn't even realise it was on a break until then.
i'm glad my followup is coming next week. because i am doing the drills and they help what i went in there with. i think. but they're starting to cause me some other problems. acetabular impingment type things, where your hip flexors feel pinched between femur and socket in front. ql and tfl stresses, sciaticky things and glute minimus things. and i don't dare to stretch anything because there are tendons attached to it all, so just BLEH. i want someone to zap me with a ray gun and make me all better again and this time i swear i'd be good if they did.
i'm also suddenly really missing the squats. it was nicer in some ways when i was just so glad to not be in followup pain all the time that not 'having' to squat was a complete party. but i still don't feel safe trying to do any of it, yet i'm starting to miss all of it. even just trying the movement of deadlifts got it all going again, a week back.
such totally first-worldy stuff. i just ate a caesar salad and i'm going to have creme brulee for dinner. i made it with milk, so it's fine
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2 new PR's tonight. My husband went to the gym with me so I had a spotter and he kept pushing me to do more.
115 lbs on bench and 155 lbs on squat. I can officially squat more than I weigh....can't wait until my bench gets there (but that'll be a while).
What a marvelous achievement!! Congratulations!!
I wish I could atleast deadlift my weight but for that I must have to be lighter of course!
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amyinthetardis1231 wrote: »I had one roll of shame recently when I widened my grip too far and didn't lock my elbows while up as per the advice of a fellow who just wanted to correct my posture. Did hurt my shoulders also which never happened before. So I researched around, re-watched Ripptoe's video and found out that previous way was safer and correct according to my height and body structure. So one jacket can't fit to all!
I'm a big fan of individualizing for your unique body structure. We aren't all built the same! I had someone tell me not to lock my elbows once not realizing that they weren't....my elbows hyperextend significantly enough that if I kept them any softer I wouldn't be finishing the lift. One size does not fit all.
Sorry you hurt your shoulders on the roll of shame. I had to do one once and opted to roll down the front of my body rather than off to the side bc I hate drawing attention to myself with a huge racket. It worked but rolling a heavy metal bar over a CS scar is not fun. Even at 2.5 years old that scar is sensitive to pressure! I told my trainer next time they replace a bench they need one with safety bars.
Thanks! I rested two-three days and it was healed. Never take a chance with any pain. Seems rolling down the stomach is better seeing all the mushy cushion I have there!
Still it must have hurt you at that time. 1 -
well, @canadianlbs I am feeling your pain. They did some retesting on my dumb ankle in preparation for my follow up appointment next week. One of the people doing the testing decided to do some hip area testing as well because they have apparently noted HIGH correlation between ankle issues and hip weaknesses - although they failed to mention which was the chicken and which was the egg. So, guess who gets to do banded hip abduction thingys as part of their junk now??? bleh.... on a more amusing note - the sheet actually calls them "jane fonda's"2
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on a more amusing note - the sheet actually calls them "jane fonda's"
agh. i feel like i should get reverse cred for doing them in public way back at the start, because jane fonda is exactly who i felt like.
i absolutely applaud that physio though. i'm still blaming all this nonsense on the fact that my big toe on that foot never worked properly, and nor did/does the ankle as a result. fixed the toe part (partly) and i still feel like that released a whole bundle of crud with nowhere to go except up the chain to my hip. so if you can get it early before it turns into the kind of stuff i've been pouting about, do eet.
we can do them together and i'll encourage you by pointing out how quickly my own strength came online once i began working that hip.
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Had my first workout A Tuesday:
Squat 5x5 45lbs
Bench 5x5 45lbs
Row 5x5 65lbs
Struggled with it a lot more than I was expecting, but bench was easy. Had major leg pain that still lingers today.
Workout B Thursday:
Squat 5x5 50lbs
OHP 5x5 45lbs
DL 1x5 95lbs
Legs were still sore from Tuesday, but the heavier squats actually seemed easier. I don't know if that was because I was more mentally prepared for the weight, or from warming up by scooping horse poop first. OHP was really heavy, but I surprised myself by doing it. As for DL, I can literally say I've never lifted anything that heavy before, but I got it done!3 -
I actually did a gym session based loosely on programming... I say based loosely because I kinda phoned it in, and then stopped early, but I went, and I didn’t just do what I wanted to when I was there
Super sett x 4
90lb down and back sled rows,
15 upright row @45
15 face pull @80
Pull ups from hell
3x8-15 wide grip overhand (who are we kidding 7-10 reps heavy on the 7 for most of the below)
3x 8-15 neutral grip
3x 8-15 narrow grip underhand
Superset - was supposed to be x 4 but this is where I threw in the towel, and made it about 2.5 sets
8-15 pull downs
8-15 dumbbell kickbacks.
Was supposed to have oblique crunches, but I was done, it was later than usual, so I needed food.
I was invited by other gym people to go play pool, I’m undecided, will see how I feel after food.
Also, trainer got himself into a spot of trouble apparently and won’t be with us for a while.... it was very disappointing when I saw I had 9 friggin sets of pull-ups, that I could not call him names to his face.2 -
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I am going to refrain from going into details. I actually know more about the situation than most, and a lot of what I know is from folks who are not a fan of mr trainer, along with what he told me when he figured out I knew about it and he didn’t have to keep dancing around it.... and I would still argue that he got hit by a train of the social/legal “we need to make an example of someone, even if he didn’t do it” variety on this one.
But, the man is amazing enough, and worked his butt off enough that myself along with, from what I can gather, all of his clients, were sent programming from him. And apparently as a Christmas present, aka free. Like, I have 112 PAGES of stuff. And it wasn’t just a copy paste job either. Everyone’s tracks with what they were doing. I have notes in mine to clear certain things with pt first, or modify to this if ankle is not happy with the first thing. So, I clearly don’t have the excuse of getting bored or not knowing what to do. So, now I just have to stop being lazy. And perhaps keep my eyes peeled for a new resource to use for form checks.
On an entertaining note. I did join the folks from the gym at the bar for pool. But I had been up for far too many hours. At one point, shortly before I declared I was turning into a pumpkin and needed to leave, one of the guys goes “you look out of it.” I replied, “when do I not look out of it?” “When you are swearing!” Apparently, I have both, more of a RBF than I thought, and more of a language habit than I thought.2 -
yeah, i wouldn't have asked seriously. it must be pretty upsetting for everyone.0
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Don't worry - I would be nosy too... and I would share if I felt confident that I could share without sharing biases and things I'm not actually supposed to know....1
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Yesterday was kind of a blah gym session. My shoulder was achey and kind of loose in the socket (gets like that sometimes, unnecessary hypermobility blah blah) and never quite felt right.
Bench 3x8 @ 70
OHP 3/3/3 @ 67/72/82
Superset triceps pulldowns/facepulls 3x12 @ 30 and 40 respectively
I wanted to do more but my body just wasn't having it. Blah.
ETA did a 30 min yoga video today, mainly stretching. I have the grumps this weekend so I needed something to release some tension.1 -
Lower body today. I haven't really been following a plan lately, just sort of doing my own thing. I'll probably go back to 5/3/1 soon.
Pause squats (3 sec pause) 3x5 @ 125
Sumo DL 1x3 @ 175, 1x2 @ 195, Fail at 200. I contemplated trying again but was getting black spots in my vision when I tried the 200 so I decided to save it for another day.
Bulgarian split squats with 20 lb weight: 3x20
Good mornings w/ 45 lb bar 3x5
My hamstrings and butt are going to feel it tomorrow! That 200 lb DL is mine soon...1 -
checked in with sports doc today - a DISGUSTING day of monsoon-grade rain. i put on rain pants for the trip
verdict is #meh. he says i am on the right path and there's improvement, so there is that. but on the other hand it also transpires i haven't been using the glute med at all very much. he re-set me and re-reminded me what muscle it is, gave me an alternative move to the falls since i still can't set up for that solidly. and carry on.
one other thing. he sent me to have a different kind of hip x-ray done, since i'm having a lot of trouble with the right one right now. supposed to go back in a week to hear those results, le sigh.
just sulking. overall it doesn't seem like this seam has been tapped out yet, and maybe if i can focus the drills a little mroe accurately there's a big range of progress here still to be made. i bussed down but walked the two or three miles home afterwards, because i've gotten obsessed about opera suddenly and i wanted to sing a couple of the most earwormy pieces out loud.
they're hard work. when you don't know the words, especially 1 -
January Weightlifting
Goal: 10 times
Done: 7/10
29/1/18
Squat 5x5 29.5 kg 65 lbs
Bench press 5x5 27 kg 59.5 lbs
Barbell rows 4x7 1x5 32.5 71.6 lbs
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg1 -
Haven't been reporting, but I'm still here. Just not feeling all that social atm.
Today was Squats 3 + 35x3 day 5, I believe
Back squat 125x3, 145x3, 162.5x5, 125x10
every 2 min x 12
- 6 strict 2DB/KB OH press (25/30/30/30/25/25)
- 6 front rack 2DB/KB squat (25/30x5)
2 min rest
30-20-10 for time (cap 10 minute)
- strict pull-ups (assisted w/ gray band)
- alt 1 arm KB clean & press @ 35
I got through the 20 pull-ups and 14 C&P @ timecap
not my best session ever, but I do feel like I gave it all I had. Taking things in stride. Still sore from the weekend's sessions, so I wasn't expecting miracles, ha!1 -
Went to the gym last night instead of the morning which always means that I'm going to have to wait longer to get the squat rack.
Did rows first and was able to do 5x5 at 95 lb.
Then moved on to deads and got up to 1x5 at 205 lb. I have been doing 215 lb but I think I've been arching my back and my back has hurt for the next day or two after when I've done 215 lb so I decided to take it easy last night.
Then did squats and took it easy on those too. Did my warm-ups and then did 3x5 at 125 lb.
Did something weird to my shoulder while doing squats, I'm not sure how you do that but I did. So, we'll see how it goes at the gym today.0 -
Apparently it is the week for “meh” follow ups with docs of the yes, progress, but not progress they wanted sort.
Follow up doc appointment, followed by pt. Still no running, boo. Things are moving way better (to the point the right ankle is falling behind), there hasn’t been swelling in 3 weeks. But we still have poppy/clicky/catching whatever it is going on. And the instability is at best no better, and actually possibly worse with the new found range of motion. Another follow up in 4 weeks.
Deceptively evil Little pt gal got ahold of me again the last two days. Yesterday was graston. And she left plenty of love marks from that, which made her laugh today. Today is a very interesting taping job. I think she said I have navicular, too. Or maybe that was just the way she was explaining the issue to this country girl. But she did the tape job to keep the navicular bone where she wants it, so maybe she actually meant what she said.
I had intentions of lifting today... but between severity of pt, and the fact my foot is taped up in a way it’s not used to, and the fact the tape job is in attempt to train certain things to stay where she put them.... i decidedly squats And the like would at best hurt like heck, and would probably undo what pt lady tried to do, and I don’t want to do that again. So... lazy won, perhaps smart and lazy, but lazy none the less.1 -
Last day of January, happy to have a new PR in Deadlift today, my long time dream, lifted 50 kg/110 lbs today!! Yay!! \o/
January Weightlifting
Goal: 10 times ( 3 tim/wk)
Done: 8/10
31/1/18
Set B
Squat 5x5 29.5 kg 65 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 5x2 50 kg 110.2 lbs
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
29/1/18
Set A
Squat 5x5 29.5 kg 65 lbs
Bench press 5x5 27 kg 59.5 lbs
Barbell rows 3x6 1x8 1x10 32.5 kg
71.6 lbs
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
22/1/18
Set B
Squat 5x5 29.5 kg 65 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 5x2 47.5 kg 104.7 lbs
Pull down 10×3 20 kg
Pull in Seated 15×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
18/1/18
Set A
Squat 5x5 27 kg 59.5 lbs
Bench press 5x5 27 kg 59.5 lbs
Barbell rows 3x6 1x8 1x10 32.5 kg
71.6 lbs
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
12/1/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
9/1/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 5x7 30 kg
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Dumbbell OP 10x3 10 kg
4/1/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
Pull down 10×3 15 kg 33 lbs
Pull in Seated 10×3 15 kg 33 lbs
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
2/1/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 5x5 32.5 kg
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Dumbbell OP 10x3 10 kg1 -
If I may add to the "meh" follow-up thing: I'm going to need to address some issues myself and you guys are making me feel rather meh about it all. Leave it to really crappy diet for a few days and new levels of inflammation to remind you where your scar tissue lies and things could go wrong again O_o. Right knee and lower back (SI joint area) have been on FIRE, so although I haven't had issues with those in a while, I really gotta be careful, since I figure this means the stuff around there hasn't completely, well, healed. My right shoulder is fine though, so I guess I did that one right. Left shoulder had been giving me grief lately (super uneven pushing pattern, esp. on the overhead press). As it turns out, some self assessment has taken me to the conclusion there is something restricting my movement when my scap is retracted and I'm not bending my arm going straight up.
So, fun times ahead. And oh hey, I'll have a week to do hotel workouts, so maybe I can look into that xD
Today was bench, rows and cardio
Bench 90x3, 105x3, 117.5x6 (? I have a blank here xD), 95x8
Pendlay Rows 85x3, 100x3, 112.5x8, 85x13
every 2 min x 20 mins
10 sumo deadlift KB high pulls (20kg)
straight into prowler sprint x 10m to and from @ 35lbs (45 on the last round)
this one always gets my heart pumping LOUD and it's quite effective, for how short it is
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Last day of January, happy to have a new PR in Deadlift today, my long time dream, lifted 50 kg/110 lbs today!! Yay!! \o/
congratulations. that's really awesome.If I may add to the "meh" follow-up thing: I'm going to need to address some issues myself and you guys are making me feel rather meh about it all.
i feel crappy now for being such a downer. and kind of frivolously too, because it's not really like my entire day was ruined by that followup.1 -
I ended up getting called out on skipping gym yesterday, one of the other trainers messaged me about doc appt to see if any new modifications needed made...and then “well, now that you are here.. you may as well...” I wasn’t about to go heavy because I was not entirely sure how foot was under me, or if it would stay there, and as mentioned, yesterday’s stuff didn’t tickle. So, got talked into some wall balls, and inverted rows... they were trying to talk me into more, and I just wasn’t having it. But between the wall balls, and gimping around today.... my quads HURT so, I clearly did some amount of worthwhile. Despite trying really hard to be lazy.
And although bone relocating tape job is still not particularly pleasant.... i don’t think the ankle has done it’s poppy thing since last night.... which might be partially explainable by the gimping... but even as I’ve been gimping less, that hasn’t changed. So the tiny evil lady might be on to something. Hopefully that something starts to hurt less soon.
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