April-ly Good Month to Lift
hanlonsk
Posts: 762 Member
I, in theory know it is April, currently. This will not occur to me later today, I am sure. So, I’m going to leave this here for my own sake, if that works for all of you.
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Today was conditioning
5x 15 wallballs @ 10lbs
3x10 push-ups
4x 10 mountain climbers (this is where my ankle let me know I mighta overdone it, I wasn’t landing real well on the left.)
4x 10 hanging knee raises- getting much better range of motion on these
Then me and the other person crazy enough to be there, played with some bicep and tricep accessories, and some lighter assistance on pull-ups and such.
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Phew. 35x3, DONE!
I started out with the final test. 7 min to get max reps in 3 sets of
- trx recline rows: 13/12/13 (38)
- pike press: 10/11/10 (31)
then 30 double KB squat cleans for time, 2x30lbs : 3:31
Rested up a bit, then tackled the last workout I had remaining on the program. I,d been dreading this one for a while.
10 yd shuttle sprint
50 american KB swings 35lbs (25/25)
20 yd shuttle
40 V-Ups
30 yd sprint
30 alternating 1 arm KB clean & press
40 yd sprint
20 alternating KB power snatch
50 yd sprint (I was starting to slog a good bit, and people were starting to swarm the area, so this was becoming more of an obstacle race than a cardio workout xD)
10 2KB front rack squat (2x30lbs) - all unbroken. I wasn't dropping the bells
40 yrd sprint - legs were really starting to burn
20 2KB Push Press (divided in 10/10)
30 yd sprint
30 sumo 2KB deadlift (15/15)
20 yd sprint
40 freaking HR push-ups - this took like 5 minutes on its own. Shoulders were smoked. It gave my legs some recovery though xD
10 yd sprint
picked up the bells best I could, 50 yd rack walk (I wanted to put the bells down, but the thought of having to clean them up again kept me and my pain face walking) into 50yd farmer's walk
Legs and shoulders... just... wow O_o Glad I'm done. Now on to fixing my left shoulder, my neck, putting weight on my squat, and removing fat from my butt. I'll re-do the first part of today's workout in 7 weeks. Hoping to crush my numbers!2 -
Bleugh. Working on shoulder flexibility and cannot for the life of me keep my arms touching the wall during wall extensions https://www.muscleforlife.com/how-to-improve-shoulder-flexibility-and-mobility/0
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Well, my workout sucked and it's all my fault.
I had run and done some pushups yesterday. and something possessed me to do OHP at home instead of with the rest of the lifts.
Dumbbell OHP: 2 x 5 @ 15 lb dbs, 1 x 4 @ 15 lb, 1 x 5 @ 15 lb, 1 x 4 @ 15 lb Can't believe how heavy those dbs felt. I've weakened.
Also did a bunch of shoulder mobility exercises. I think I wore myself out. Felt a bit out of it this afternoon.
At the gym:
Close grip bench press - 3 x 8 @ 40 lb (failed on the last rep)
Goblet squats - felt it in my back when I pulled it off the rack each time but was fine lifting. But had to deload to 45 lb (instead of last week's 55). 5 x 5 at least my form was much better.
RDL 1 x 5 @ 80 lb my legs were tired and I could feel my back working too much
Barbell row 3 x 8 @ 60 lb
Curls 1 x 8 @ 30 lb, 1 x 7 with 12.5 lb dumbbells, 1 x 8 @ 20 lb
Abdominal bicycles 1 x 30 reps
Guess I just can't run AND lift. BAH!1 -
I'm switching things up a bit using a Nia Shanks template for 3 days/week (I was doing her 2 day/week program)
SLRDL - 3x8 @ 30 lbs - geez my balance is for crap
Pushups - 3x8
Inverted rows - 3x81 -
It is technically the start of a deload week.... but unlike last deload week where it was an almost comical level of deload.... not entirely convinced I am seeing what I would call a deload this time.
Deadlifts
5 x 95
5 x 115
3 x 135
5x 165
5x 195
5x205 (something went wrong in my set up, or breathing, or brain or something... I got to 3 and 4 wasn’t going to happen... so I rested, regrouped and tried again. So technically 3 x 205 and 5 x 205)
Bent over rows
3 x 10x 75
Straight leg deadlifts
3 x 12 x 85
Good mornings
3 x 10 x 65 (per trainer instruction. But the 65 feels surprisingly terrible considering video of my squats suggests I good morning almost twice that with every squat)
Face pulls
2 x 10 x 90
11 x 100 (apparently not quite ready to move up)
Romwod apparently knew what I needed once again.... my poor hammies
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Conditioning day
Was totally planning on wussing out and taking a rest day. But a day of yanking my shirt down because my gut was hanging out, made me decide to go... but I was still planning to pretty well phone it’s in. But, one of the ones who tends to hold me accountable, is off of nights and was at the gym. And was doing conditioning also, so the trap bar was already loaded.... ugh....
5 x 15 kb swings. - as mentioned, been strongly suggested I either switch kettlebells, or do 20. So, was 4 x 20 @ 35, and 1x10 @ 53 (yeah, we only have like 4 sizes of bells)
5 x down and back farmers carries @ 135
5 x 15 plate swings @ 25
Abs
Oblique cable crunches
1x15 @ 50
3 x 15 @ 60
1 x 15 @ 70
So, now for the reason I was thinking it was going to be either a rest day or an easy day- yesterday’s missed set on deadlifts, which I was attributing to mistimed breath, or faulty grip..... yeah lower back on one side is not so gently suggesting there was more to it than that. So, I will need to be a bit gentle to it. And spend more time with Mr foam roller.
Still need to visit Romwod too1 -
Feeling good getting back to Gym after taking break last month voluntarily from lifting and running. A little de-load to test the waters. Hope every one is having a great, active day!
April Weightlifting
Goal: 10 times
Done: 1/10
3/4/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
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So, uh... color me humbled...
Started the rotator cuff (p)rehab program today. I thought it would be boring and lame... and it kind of was, except not. New exercises means a lot of trying to make sure I'm activating the right muscles and wow, was that tough. I'm expecting crazy shoulder DOMS tomorrow...
Started off with 10 minutes of double under practice - might as well get in a bit of cardio and skill work. I managed somewhere around 33 total, with a string of 6 in a row on a rhythm of 3:1 (3 single jumps, 1 DU, 3 singles, 1 DU). It's slowly sinking in!
Then I did a 5x5 of low/high band pull-aparts. 5s hold on each rep. 30s rest between each sets. I hadn't really realized until I started that that would take about 10 mins on its own. The high sets left my shoulders burning and quivering so hard. And I was just using my tiny blue band (which is about 10lbs resistance? lol)
2 sets of 10 push-ups on a medicine ball. Well, more like 8/2 and 5/3/2. 2-0-2 tempo. On my knees. I'm so weak
2 sets of 1 arm face pulls. 15lbsx12 and 20lbs x12 (which felt a little 8too* hard for what they were supposed to be)
2 sets of arm wrestlers 7.5x10 and 10lbsx10
These gave me an interesting high pec contraction along with the shoulder activation. I'm not mad at these.
2 sets of 2x30s plank sid to side/front to back rocking. Kind of. I had to elevate my upper body to really get into it without fatiguing too early. Again. I'm so weak...
I wanted to get some extra core work done, but I was basically just on time to get to work by 8, so here I am, at work, feeling like a noob that just did their very first SL workout. Not sure I did everything right. Will have to review the videos and stuff tonight. It's a little exciting, but also a slight bit demoralizing.
Also, ROMWOD: My grooiiinnnn! (seriously, took me almost 20s just to get out of that frog xD)2 -
Workout 2
Squats: 5x5 at 40 lbs
OH Press: 1x5 at 50, 4x5 at 40
Pull down: 4x5 at 80 wide grip, 1x5 at 85 narrow grip.1 -
ICF Workout A
I had trouble finding a bunch of the equipment I needed! Nearly half the dumbbells were missing.
Goblet squat
two warmup sets - 10 rep each of the 32.5 lb and the 37.5 lb
then 5 x 5 @45 lb My hamstring bothered me somewhat as I left the floor each time.
DB bench press - could not find both 30s! there has got to be more than one pair!
5 x 5 @27.5 lb dbs
Barbell row - 3 x 5 @ 70 lb, bothered my back, could not find a 60 lb until later
Barbell shrug 3 x 8 @ 70 lb
Tricep extensions 3 x 8 @ 30 lb
Curls 3 x 8 @ 30 lb
Found a 60 lb db and did 2 more sets of 5 barbell rows. My back this time was fine.
Cable pull-throughs 1 x 10 @ 15 lb, 1 x 10 @ 20 lb
Bicycles 3 x 10 reps
Didn't feel all that great, had trouble with barbell rows.1 -
Bench press day
Bench press sets with pull-ups, all pull-ups with black band
Bench 10 x 45
5 x 65
10 pull-ups
5 x 65
10 pull-ups
3 x 75
10 ish pull-ups
5 x 95
8 pull-ups
5 x 115!!!
7.5 pull-ups hoot even close enough to call it 8 ish)
5 x 115
2 pull-ups.... ummm I got a weird pinch in my shoulder, and I called it a wrap
All of the above went way better than I expected... closer to the 15 pull-up standard I apparently have now than I thought
Dumbbell bench press
3 x 10 @ 35s
Chest supported rows
3 x 10 @ 35
Rear laterals
3 x 20 @ 5s
I know I’ve done higher on all those, but after the weird pinch I dropped back a bit, and made sure my execution was very good.
Then yesterday’s Romwod, which turned out to be excellent post bench press.
Lots of random in my little gym today... one beat his deadlift pr by 30 lbs after a TON of deficit deads, and working sets.... and his first time pulling sumo in months
Another girl was getting heck for no one seeing her lately, and so she showed up... in a flannel shirt, booty shorts, and uggs, with a blanket, and her Starbucks.... yes, she was only spectating, was far too easy to give her a hard time.0 -
April Weightlifting
Goal: 10 times
Done: 2/10
5/4/18
Squat 5x5 29.5 kg 65 lbs
Bench press 5x5 24.5 kg 59.5 lbs
Barbell rows 5x10 30 kg
Pull down 10×3 20 kg
Cable row 10×3 15 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg0 -
So, uh... color me humbled...
Started the rotator cuff (p)rehab program today. I thought it would be boring and lame... and it kind of was, except not. New exercises means a lot of trying to make sure I'm activating the right muscles and wow, was that tough. I'm expecting crazy shoulder DOMS tomorrow...
Started off with 10 minutes of double under practice - might as well get in a bit of cardio and skill work. I managed somewhere around 33 total, with a string of 6 in a row on a rhythm of 3:1 (3 single jumps, 1 DU, 3 singles, 1 DU). It's slowly sinking in!
Then I did a 5x5 of low/high band pull-aparts. 5s hold on each rep. 30s rest between each sets. I hadn't really realized until I started that that would take about 10 mins on its own. The high sets left my shoulders burning and quivering so hard. And I was just using my tiny blue band (which is about 10lbs resistance? lol)
2 sets of 10 push-ups on a medicine ball. Well, more like 8/2 and 5/3/2. 2-0-2 tempo. On my knees. I'm so weak
2 sets of 1 arm face pulls. 15lbsx12 and 20lbs x12 (which felt a little 8too* hard for what they were supposed to be)
2 sets of arm wrestlers 7.5x10 and 10lbsx10
These gave me an interesting high pec contraction along with the shoulder activation. I'm not mad at these.
2 sets of 2x30s plank sid to side/front to back rocking. Kind of. I had to elevate my upper body to really get into it without fatiguing too early. Again. I'm so weak...
I wanted to get some extra core work done, but I was basically just on time to get to work by 8, so here I am, at work, feeling like a noob that just did their very first SL workout. Not sure I did everything right. Will have to review the videos and stuff tonight. It's a little exciting, but also a slight bit demoralizing.
Also, ROMWOD: My grooiiinnnn! (seriously, took me almost 20s just to get out of that frog xD)
That was a very great session!! I think I should try some band exercise as well. Great going!0 -
I'm a slow fella in the mornings lately. I woke up at 5am. Only started my warmup around 6:20, and time flew by!
It was a deload leg day, so I decided to try safety squats one more time (only to be reminded that the bar doesn't work with my shoulders and is not adjustable. Ugh). I got 2 sets of 3 at 105, and 1x3 at 110lbs. Nothing crazy, but it was challenging my shoulders just to stabilize the dang bar.
And I tried to add in side planks between sets, but my left shoulder, although not really sore, was just not having it. My lats cramped up on my first set on the left and I couldn't figure out why. Then on the second set I made sure to set my shoulder in properly before getting into the plank. Lo and behold, 22s in, my shoulder slipped out of socket and my lats turned on! I've been doing these wrong for a WHILE! Geez! So, side planks, more of a shoulder exercise than a core one for me atm...
I then stretched out my hip flexors a bit and did internal band resisted lunges, 2x10. Having to fight against the band to keep the knee out makes a huge difference on these!
And I finished off with some 1-leg drops (forward and sideways), bird dogs and more side planks, as I was running out of time to really do anything else. So, bit of legs, bit of core, and a little bit of shoulders without really meaning to in the first place. Not a bad session 0 -
Back into things after 4 days off camping. Have felt really lacking in energy lately and last nights session felt particularly hard even though it was same weights as last week. Had doc appointment yesterday and I was told I have really low iron levels so I’m wondering if this is what’s causing the slump. Started supplements yesterday so hopefully feeling more energetic soon!
Shoulder was still giving me some grief before I went away but seems to have settled a bit staying on the same weights for the last week and just concentrating on form.
Tuesday
Squat 5x5 50kg
Ohp 5x5 20kg
DL 5x5 60kg
40 mins treadmill
Thursday
Squat 5x5 50kg
Bench 5x5 32.5kg
Row 5x5 32.5kg
40 mins treadmill
Sticking to low intensity cardio until my energy levels pick up a bit.
On another note, reached 30kg down in weight as of this morning
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Today is one of those days where having a gym family vs just a gym was good for me. I was unmotivated, didn't feel good, just didn't want to. I somehow convinced myself to go... I only got through it because other people made me.... yes, very childish. But like dinner tonight was a bagel and cream cheese sort of didn't feel good
But I did get the workout in.... with some arm twisting
5 x thru
15 wallballs w/10lb wallball
kettlebell swings - 4 x 10 w/the 53lb, 1 x 15 with the 35lb
5 x down and back yoke pushes
3x yoke + 50
2x yoke + 70
4 x 30 second planks0 -
Today is going to be upper body only - my left hamstring is bothering me, and pain emerged in the adductor on that leg as I was walking this morning. It's because I squatted lower on goblet squats as I was supposed to. I'm walking around now and the adductor is hurting more and more.
What's frustrating is that it stops me from doing bent over rows because I tighten hamstrings, glutes, and adductors to stay in place, so they will hurt as I row.
I am one frustrated lifter right now. I just want to get stronger, is that too much to ask?
I guess I could do the following:
Bench press, pushups, seated rows, close-grip lat pulldowns, curls, OHP0 -
Today is going to be upper body only - my left hamstring is bothering me, and pain emerged in the adductor on that leg as I was walking this morning. It's because I squatted lower on goblet squats as I was supposed to. I'm walking around now and the adductor is hurting more and more.
What's frustrating is that it stops me from doing bent over rows because I tighten hamstrings, glutes, and adductors to stay in place, so they will hurt as I row.
I am one frustrated lifter right now. I just want to get stronger, is that too much to ask?
I guess I could do the following:
Bench press, pushups, seated rows, close-grip lat pulldowns, curls, OHP
Sounds like you might need to address those adductors. If they're angry because you went a little lower on depth, it means they're probably weak and there's a chance your knees might cave in on your squats, but you won't see it if you look in the mirror because your ankles compensate.
As for rows, just do them sitting facing down on an incline bench for today! It's actually one of my favorite ways to really get the lats working and not using momentum to swing the weight up
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Thanks @krokador for that, I will do the incline bench rows instead.
Yes, my adductors are probably weak - they also tighten up a lot. Any time I get a sports massage, it hurts like hell when the therapist works on my adductors. My hamstrings are tight as well. Glutes need strengthening as well. A physio once told me I kept injuring my hamstrings because they had to take over for weak glutes.0 -
Thanks @krokador for that, I will do the incline bench rows instead.
Yes, my adductors are probably weak - they also tighten up a lot. Any time I get a sports massage, it hurts like hell when the therapist works on my adductors. My hamstrings are tight as well. Glutes need strengthening as well. A physio once told me I kept injuring my hamstrings because they had to take over for weak glutes.
Sounds like adding in lunges to your routine might not be a bad idea, then! The version where you step back is an easy one, or you could do them staticly, and raise your back foot a big on a small box (bulgarian split squats). I guarantee you will know where your glutes are after a few sets of these 1 -
Those types of lunges will be good, I'll work on those when they don't hurt. I've tried walking lunges in the past and I can feel those! although at times they hurt my left hip/IT band. My balance is useless, so that needs work too.
Edit: just tried some step backs with no weight and felt no pain! YAY I'll do more this afternoon at the gym. YAY!0 -
Workout went better than expected
Step back lunges unweighted 3 x 10 on each leg
Leg extensions 3 x 12 each leg 40 lb then 3 x 8 each leg 45 lb
Close grip bench press - with 25-lb dumbbells, could not do more than 2 x 4 reps. then tried 22.5 lb dumbbells, could not do more than 2 x 3 reps
OHP 5 x 5 @ 30 lb
Curls 3 x 8 @ 30 lb
Close grip bench press again, this time with a 40 lb fixed barbell. 3 x 8. The dumbbell ones use more triceps and those need more work.
Barbell rows deload to 50 lb. No back or leg pain. 3 x 8
Close grip lat pulldowns 1 x 12 @ 50 lb, 1 x 12 @ 60 lb, 2 x 6 @ 70 lb
Abdominals (bicycles) 3 x 10
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Day 2 of the rotator cuff program in the books! This one was a little less boring, but actually more humbling than the first o.o
Started out with 10 min of DUBS practice again. Didn't go as well as it did on wednesday. I kept whipping myself! (If you follow my IG you'll see the marks!) but I still managed more than 20.
5x5 low and high band pull aparts, 5s holds again - felt a little better, and I'm starting to question whether the 5x5 instruction means just 1 set of these of what >_>
kneeling 1 arm arnold press: I did 1 set of 8 at 5lbs just to gauge how much I thought I could do. Then 10lbsx10, and 12lbs x10 (but barely). The 2-0-2 tempo probably is one of the reasons these felt so hard. You wouldn,t think looking at this than I can overhead press 100lbs!
resistance band "sword", lightest band I could find in the gym. Did a set of 10, then looked at my log sheet and realized I was supposed to do 12. Well, the second set was more of an 8/4 than a straight 12! lol
lying DB external rotation - yes, these are the rotations you see folks do in rehab. I did 2 sets of 10 with 5lbs, then tried a set with 8lbs to see how far I could go. Hit failure at 7 reps.
I then went on to do some hip mobilization for about 20 mins, and in between that tried to hold a crow for a short amount of time (it's a good starter towards handstands). That,s also a work in progress, but I was able to balance it for 2-3 seconds, at least! =D
Oh, and like 15 mins on the treadmill for ~1.2 miles. My legs felt like they were filled with lead, though. My cardiovascular ability seems to be able to take more of a beating than my legs at the moment. I'm not sure how that happened, though.
Gonna walk and romwod (the 40 minute warrior series) this afternoon and hope I can squat tomorrow =D0 -
Add me to the gimpy crowd (again). I did something to my knee almost a week ago and it's not been right since. I can't bend or straighten it all the way and it gets stiff and clicky when I walk more than a few feet. Feels like something is sliding around in and out of place. Probably going to call the doctor on Monday in case it's torn meniscus, since that doesn't always heal on its own. So in the meantime almost no workouts this week except one upper body on Tuesday. Hopefully I can at least get some more bench or OHP kind of stuff in this week.1
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amyinthetardis1231 wrote: »Add me to the gimpy crowd (again). I did something to my knee almost a week ago and it's not been right since. I can't bend or straighten it all the way and it gets stiff and clicky when I walk more than a few feet. Feels like something is sliding around in and out of place. Probably going to call the doctor on Monday in case it's torn meniscus, since that doesn't always heal on its own. So in the meantime almost no workouts this week except one upper body on Tuesday. Hopefully I can at least get some more bench or OHP kind of stuff in this week.
Ow, sorry top hear that about your knee. Sounds like you may have hyperextended it? The clicky noise is typically due to a tendon sliding over stuff - can happen if you have inflammation or some other muscles are taking over for something that is sprained and causing mechanics to be a bit wonky. I'd suggest taking some ibuprofen, and trying to keep moving it without weight (so, sitting with your leg extended, maybe resting on another chair, and putting a bit of pressure down) to regain full ROM as soon as possible. Don't force anything, though. Stop if it hurts!
I hope you get it sorted out soon!1 -
First day of the "double your squat" program (I don,t know why that,s the name of it. Anyone with a bit of squatting experience would not be able to double the amount they squat, and anyone who's a beginner would see such little jumps in % that it probably wouldn't work that well. But I digress)
It looked easy on paper, but keep in mind here I only rested 2 mins between sets!
started with a squat warm-up of 45x5/10/15/5 and 65x8/8/12 (slow squats at 45, regular at 65, good mornings, calf raises, and speed squats at 45) 85x6, 105x5
Then a quick 3x3 low box speed jumps (focus on rebounding out of the rep), 12'. I'm not comfortable doing anything higher! lol
work sets: 125x10, 135x8, 135x8, 145x5
Straight into front squats 45x8, 65x5, 85x3, 95x5, 100x5, 105x5
I tried to do some incline Db curls and triceps pushdowns and deadbugs and other isolation exercises a bit randomly. My elbows were bothering me a bit, so I figured some curls would help, but I couldn't seem to feel them right. Ah well.
Gonna go for a jog/run/walk combination in a little bit here. After I vacuum. Always chores to do!0 -
amyinthetardis1231 wrote: »Add me to the gimpy crowd (again). I did something to my knee almost a week ago and it's not been right since. I can't bend or straighten it all the way and it gets stiff and clicky when I walk more than a few feet. Feels like something is sliding around in and out of place. Probably going to call the doctor on Monday in case it's torn meniscus, since that doesn't always heal on its own. So in the meantime almost no workouts this week except one upper body on Tuesday. Hopefully I can at least get some more bench or OHP kind of stuff in this week.
not at all to deter you from checking out a possible meniscus problem, but just to try cheer you up a little: i've had a few times when i was convinced i had ruined a knee, only to learn that rectus femoris can, yes indeedy, get so tight and so pissed that it yanks your kneecap and probably other things out of alignment and causes you symptoms exactly like that.
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