August another day at the gym!

krokador

New month, new thread, new beginnings and all that wazzoo

Today I derailed a little from the plan, and decided to start with some snatch skill work.

Snatch warm-up at 35lbs, then deconstruct reps x 2/2/3 @ 55
snatch pull + power snatch @65 x 3 singles, @ 75 x 2 singles
snach pull 85x5, 90x5, 95x3, 100x3 (interspaced by DB push-ups, 5/5/4/5. Yeah, I suck at those these days...)

Then program read 10, 9, 8, 7..., 2, 1 ladder of
- step ups / leg
- pull-ups
- pike presses
- burpee box jumps

The pull-ups were done as jumping pull-ups today - gotta mix it up a bit sometimes! And I kept the DBs to do pike presses on. And my box for step-ups and BJs was at 18'. And those burpee BJ were quite slow. I was terrified of messing up my shins again! So I took my time. And by the time I was done with the round of 10, I was already 5 or 6 minutes in, so I modified to 10, 8, 6, 4, 2 instead. And it took about 17 minutes total.

Then I tried to do some double unders, but I've got my period and ugh. So I cut that pretty short, lol.

Next workout is a power clean, snatch and jerk test! EXCITE!

mustb60

@krokador Seems like a great session!!
My work out today: upped the load in deadlift and added Bulgarian split squat to my routine.
August Weightlifting
Goal: 3 times/ week
Wk1: 1 ~Wk2: ~ Wk3: ~Wk4:
Done 1/12

Wk1
2/8/18 Squat/OP/Deadlift √

Squat 5×5 29.5 kg 65 lbs
OP 5×5 24.5 kg 54 lbs
Dead lift 5×2 47.5 kg 104.7 lbs
Bulgarian split squat 5×3 10 kg
Pull down 10×3 15 kg
Cable row 10×3 15 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
Front raise 10×2 5 kg

TheHobbit2017

Today’s results:

Squats 65kg - 5,5,5,4,5 (shocked they felt hard but decent form),
Bench 42.5kg - 5,4,5,4,3 (wasn’t to be - deload time),
Row 42.5kg - 5x5 (first try at this weight - nailed it!)

krokador

I'm all kinds of beaten up these days, and even after yesterday's rest day I wasn't feeling awesome this morning. But when the program tells you to test your power lifts, uh-yah test yer power lifts! (Not to be confused with the lifts of powerlifting, lol)

Power snatch
65x3, 75x2, 85x1, 90x1, 95xfail (I think I misgrooved, decided to dump instead of fighting it as I had some time left to do it right),
95x1
97.5x mega fail (it was not even close)

While 95 is not great and not that close to my PR, I haven't been snatching a lot lately (if it hadn't been for wednesday's impromptu snatch pull work, it would've been over a month since last time, I think)

Power Clean 75x3, 85x2, 95x1, 105x1, 115x1,
125x1
130x high pull at best

I think if I'd been doing full cleans I could've gotten that 130. Given this was after the snatches, I'm not mad at it. 125 is a number I'd only hit like 2-3 times before, so the fact it wasn't too awful a lift means something.

Thruster (from rack) 75x2, 85x1, 95x1, 105x1, 110x1, 117.5x1
I tried 120 but it was nothing more than a glorified front squat.

That Thruster I believe was an actual PR (and that's with a bum wrist and ankle at the moment). A Total of 337.5 is not too shabby. I'm okay with this session. Looking forward to sleeping in tomorrow morning! lol

TheHobbit2017

For me it was basically core day. From memory some glute bridges, both single leg, both leg and weighted. Various planks (one set managed 4 minutes moving from front to side planks back and forth. Then it was Swiss ball hamstring curls. Lastly it’s Sliders that killed me tho. Think straight leg sit up with hands against your legs using just the core to sit up. Can still bearly do them without a tiny bit of resistance on my toes but hey, it’s coming on

TheHobbit2017

Busy day today. Just done 5x5 results as follows:

Squats 65kg 4,5,5,4,4 (decided 4 was better than 5 reps and bad form. Think a deload is looming),
OHP 25.5kg 5,5,5,5,4 (focusing on slow controlled movements. 3 mins between sets and last one just wasn’t happening. Next time should have it),
Deadlifts 75kg 1x5 (moved over to trap bar which may make the lift easier but definitely easier on my poor back. Tried 85kg. Got a decent rep )


Tonight I’m off for a circuits class at the gym. Should be a killa! 🤓

TheHobbit2017

Today’s 5x5 attempt:

Squats 65kg 5x5
Bench 37.5kg 5x5
Row 45kg 5,5,5,4,4
Deadlift with hex/trap bar 67.5kg x 5, 77.5kg x 5, 82.5kg x 2

krokador

Haven't reported my past few workouts. Things have been busy, as per usual, haha.

Saturday

This one was called the "Triple Peak", let me tell you, it's a doozy!

For time (and quality), complete 2, 4, 6, 4, 2, 4, 6, 8, 6, 4, 2, 4, 6, 4, 2 reps of double KB
- Deadlifts
- swings
- front squats
- thrusters

sets of 2 were decent, 4 was a good "I could keep doing this without too much rest" at the start. The first 6 was legit unbroken. The second one I had to rest up a bit. The 8 I was holding the bells by my side for a bit before finishing the thrusters and the squats were slow. It all went downhill from there. Lol. I think the whole thing took about 26 minutes to complete with a set of double 30s.

I also climbed some ropes (need to get ready for my next OCR) and did like 2k on the rower that day. I was on a roll!

Sunday

Not gonna lie, I wasn't feeling great. It was a 24 min AMRAP of the following stuff:

- 10 strict pull-ups (I did them assisted and in sets of 4, then 3, then 2 and 1s xD(
- 8 2KB front squats
- 6 2KB strict press
- 4 deadlifts @ 165lbs (it said 75% of 1RM, which would've been around 180lbs for me, but 165 felt heavy enough, also, see next move)
- 2 box jumps @ 20' (yea, wasn't going to get near max deadlift before attempting to not break my shins for good xD)

The first round was done with 20lbs KBs, and then I was like "nope, too easy compared to the pull-ups!" and went for 2x25lbs.

I got 5 rounds and like 3 strict presses by the cap, and decided to finish that 6th round. And I was just done. I probably then proceeded to eat a pound of cheese and chips during the day, lol.

Yesterday was a full on rest day. I needed it.

And I went for a 35 mins or so jog this morning. And it was so humid I got all yucky sweaty. Stupid heatwave.

mustb60

Sorry about no show. Some family problems and seems this week I can't go to the gym. Doing bodyweight exercises when I can find time. Meanwhile will live vicariously through you guys! Keep up the great job!!

TheHobbit2017

Today’s numbers:

Squats 67.5kg - 3,3,5,5,3 (suddenly got easier midway),
OHP 25.5kg - 5x5
Deadlifts 80kg - 1x4

Added accessories to the app today:
Ez bar curl 20kg 6,5 (8 rep aim)
Seated calf raise 20kg - 2x8
Pull ups (green band) -8,5,6

krokador

Looks like the hills did me in a bit for today, as my squats felt like crap and i almost failed my last warm-up set @135 O_o

The workout:

Every 2 mins x20 mins
1- Back squat x5, 4, 3, 2, 1 (135, 140, 145, 155, 170)
2- Pull-ups (band assisted, submax reps) 5, 4, added some resistance, 8, 7, 7

Then I did 5 rounds of
-1 lying rope climb
- 2 back squat with a mild jump at the top @135 (I was unhappy with how my squats went xD)
- 3 push-ups on DB
- 4 DB Push press 2x20lbs

Added in some double unders and hammer curls, and this happened:

https://instagram.com/p/BmN7P8AhLkr/embed/

(I also got a set of 25 unbroken, but did not record that one)

DOUBLE UNDERS ARE COMING ALONG!!!

krokador

Today was more of a strength focus day, and it's good cuz I didn't have a ton of energy. It was hard to wake up at 5. Storms kept me up last night

every 90s x 5 rounds of each
- 3 strict barbell OHP (75, 77.5, 80, 80, 82.5 all good)
- 10 KB american swings @40lbs (these were... a bit too easy. And the program said to use 35lbs, too O_o)
- 1 KB front rack big lunge static hold x30s / side w/ 20lbs KB

I took 2 min of rest then realized program said 1, ah well...

2 min AMRAP of sit-outs: got 25/side

I tried to do a bit of rope jumping but my rope slipped out of the handle and broke my stride and I just couldn't get it back.

I stupidly threw a somewhat ripe banana into my backpack this morning. It is a mush now. I'm spoon-eating it with my shake, and mushy bananas have a texture that make them hard to eat. Yuck.

amyinthetardis1231

Heeeeeyyyyy long time no post. I've been to the gym somewhat sporadically and haven't bothered to post because it was so inconsistent. But I had good reason....cause you know, morning sickness really does a number on your energy and motivation. So, I'm 14 weeks pregnant and finally starting to regain a little energy. Hopefully I can get back to a regular routine during the second trimester, and as much as I can do in the third.

unfortunately, I think squats will be off the menu for the duration of my pregnancy. They're bothering my hips right now, and flaring up some hip pain that I experienced during the second half of my first pregnancy. It's too early to be dealing with that crap, so if squats aggravate it, they're out. Deadlifts are fortunately still feeling good, even though I'm staying a bit lighter. You should see the look on every OB's face when you ask about lifting heavy while preggo.

So today:

Deadlifts 6/6/4 @ 115/130/140
Squats (last set for awhile) 1x4 @ 105. Just not worth aggravating my hips this early.
KB swings w/20 lb bell 3x20
Elliptical 15 min

TheHobbit2017

Couldn’t sleep so got today’s 5x5 in early:

Squats 67.5kg - 5x5 (want to nail form so repeating again)
Bench 40kg - 5x5
Row 45kg - 4,5,5,5,4 (only counted ones with bang on form - think I really need a deload but don’t want to sell myself short)

Accessories:
Green banded dips - 10,10,10,
Skull crushers just the ez bar (8kg) - 8,8
Planks 30s x 3

krokador

More running in the books, because OCR comin' up (and also, I'm like, trying to lose weight for real right now xD I'm even tracking!). Short and sweet runkeeper intervals.

4 mins "fast" (it went faster the more I got into it, because I stupidly spent my 5 mins "warmup" by, like, actually warming up my body, instead of going at a slow jog like some people seem to think warming up is supposed to be xD -- yeah, I should do both next time, lol)

- 2 mins slow
- 3 mins fast
- 1.5 min slow
- 2 mins fast
- 1 min slow
- 1 min fast
- 30s slow + 5 minutes "cooldown"

Then I kinda ran a bit uphill to try to get to the 3km mark. In, like, 27 minutes? That is with barely making 100m in the first 5 mins, btw.

and I futzed around with some weights at home. 1-arm KB high pulls x10/side, 1 arm KB floor press x10, push-ups on DBs + deadlifts 7-5-3. And I tried some 1DB overhead squats and couldn't quite reach depth. They TOUGH!

I'm ready for the bodyweight gauntlet tomorrow! Zwee!

TheHobbit2017

Yesterday’s 5x5 session

Squats 67.5kg - 4x5 stopped short of 5th set as form on all was awful. A real off day for me so I’ve decided on a deload to 60kg for next session.

OHP 26.5kg 5x5

Deadlifts 60kg 1x5, 70kg 1x5 & 80kg 1x5

Ez bar curls 20kg - 8,6
Seated calf raises 25kg - 10,10
Green band pull ups - 10,10,6

Then some foam rolling for my poorly calf that keeps playing up

krokador

Whew! Quite weekend I had

Saturday lifting:

3 min AMRAPs with 1 min rest between each:
- push-ups (30)
- bw squat (62 - yes, that is awfully low. I ran on friday, tho)
- band-assisted pull-ups (24? I think?)
- burpees (27)

400m run: 2:18 -- treadmills make it hard to really push the pace. I started too slow and couldn't catch up with it.

3 min REST or so, into 3 min AMRAP of barbell power clean & press @75 : I got 24 reps I believe.

overall, not a great performance. I hadn't had an actual rest day all week tho, so I decided to take Sunday off... after I went kayaking for close to an hour during the afternoon xD

So yeah, yesterday I did do a 45 min romwod and took a 30 min walk.

Today I decided to dub "Plate cardio"

every 2 mins for 20 mins total (10 rounds)

- 1 deadlift - 185lbs
- 2 power cleans - did 3 rounds at 105, rest at 95
- 3 front squats - I think I did 115 for 4 rounds and 105 for the rest?
- 4 push press - 85 for first 2 rounds, 75 for the rest
- 5 pull-ups (i did them with the bar in the rack, leg assisted)

I missed pull-ups on round 4 and 9. Entirely missed round 6. Had 2 bars (1 for deadlifts, 1 for the rest) and I was just constantly switching plates and trying to do the math in my head and it was a whole lot of confusion haha. Fun one, tho! Would use a 3rd bar if I was to do it again.

I also did a set of 21 and 25 unbroken double-unders at the end. But I'm going to stop practicing til Saturday. MY ankles can't seem to take all that pressure

amyinthetardis1231

Upper body day:

Bench press 5/3/1+ (2) @ 70/75/80
OHP 5/5/5 @ 57/62/67
Seated rows 10/10/10 @ 70
Triceps cable pulldowns 10/10/10 @ 30
Facepulls 10/10/10 @ 40/45/45

I had to modify my arch some because my SI joints are constantly irritated, and a big arch makes them super inflamed. So tiny baby just-to-recruit-the-lats arch it is for the time being. I imagine at some point I'll have to switch to incline or dumbbell presses, but for now laying on my back is fine.

TheHobbit2017

Yesterday’s 5x5 (now strictly only counting reps that have perfect form 🤓)

Squats 60kg - 5,4,5,5,8
Bench 40kg - 5x5
Row 40kg - 5,5,5,5,7

Dips (green band 45kg assist) - 12
Dips (orange band 35kg assist) - 5,5,3

Skull crushers 10kg ez bar - 8,8

Plank 35s holds x 3

krokador

I seem to be reporting every 3 days or so lately, haha.

I did go to the gym on Tuesday. Was a little beat up and it showed. I started out with some snatch practice. My idea was to work up to a heavy rep, but some guy I've been seeing more and more at the gym came over to me and told me I was pulling too early / not making contact at the right spot and I decided to hear him out and tried a few different things to see if I could fix that.

I had to strip down weight some to play around with it, so it reduced the amount of time I had to build up. As it turns out, my grip was too narrow (we're talking an extra inch and maybe more on both sides), probably because at one point i was protecting my shoulder, so my point of contact was too low and it made it harder to keep the weight in a straight line.

My last rep was at 90lbs, and it felt like I lifted 75. I think I may now have a new PR in me

The conditioning piece was meant to be sprint-style, but I am so inefficient and was so beat up that it became kind of a grinder with minimal rest

every 4 mins x 5
- 10 alternating DB snatches @ 45lbs
- 15 HR Push-ups (I did 15/12/10/10/10)
- 10 burpee broad jumps (4th round was only 8. I couldn't jump anymore and needed some extra rest)

averaged around 3:15 for each, I think. The push-ups really slowed me down, and in retrospect I prolly shoulda gone a bit lighter on the DB snatches.

Took yesterday as a full rest day. Wasn,t my original plan, but I felt like crap and was too tired.

Zombie-ran this morning, 5k in 42 minutes. The chases ended up being super steep uphill so I had to stop and catch a breather on both of them, hence the terribad pace.

mustb60

After so many days, resuming from where I left.
I thought flu might have weaken my system but it wasn't so. Sailed through Squat, Deadlift and OHP smoothly though Bulgarian split kicked my @$$ again.
August Weightlifting
Goal: 3 times/ week
Wk1: 1 ~Wk2: 0~ Wk3: 1 ~Wk4:
Done 2/12

Wk3
15/8/18 Squat/OP/Deadlift √
Squat 5×5 29.5 kg 65 lbs
OP 5×5 24.5 kg 54 lbs
Dead lift 5×2 47.5 kg 104.7 lbs
Bulgarian split squat 10×3 10 kg
Pull down 10×3 15 kg
Cable row 10×3 15 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
Front raise 10×2 5 kg

mustb60

amyinthetardis1231 wrote: »

Upper body day:

Bench press 5/3/1+ (2) @ 70/75/80
OHP 5/5/5 @ 57/62/67
Seated rows 10/10/10 @ 70
Triceps cable pulldowns 10/10/10 @ 30
Facepulls 10/10/10 @ 40/45/45

I had to modify my arch some because my SI joints are constantly irritated, and a big arch makes them super inflamed. So tiny baby just-to-recruit-the-lats arch it is for the time being. I imagine at some point I'll have to switch to incline or dumbbell presses, but for now laying on my back is fine.

It is amazing to see you are heavy lifting even during the pregnancy!! Your spirit and courage is inspiring!

amyinthetardis1231

mustb60 wrote: »

amyinthetardis1231 wrote: »

It is amazing to see you are heavy lifting even during the pregnancy!! Your spirit and courage is inspiring!

Thanks so much! I'm being very careful with it - because if there's ever a time to be careful it's now - but so far some lifts still feel good enough to continue. Today was because deadlifts!

Deadlifts 4/4/4 @ 132/142/147 Based on how today felt, I may not get much higher than this while I'm preggo, but I'm not worried about setting PRs. Just want to stay in the best condition I can while growing a small person.
Elliptical 10 min
Kettlebell swings 12/12/12 w/ 30 lb bell

More dedicated stretching before and after than I have been, just to make sure everything feels relatively happy. So far the hip pain is minimal in deadlifts, although I'll keep my sets short to avoid further aggravating it.

krokador

I ran the xman race yesterday (similar in level to a spartan sprint, I guess? 7.5km, high elevation, 40ish obstacles, biggest difference is penalties are usually extra running loops, not burpees).

Finished with a time of 4:11:54.8, 2436th out of 2477.

My everything feels sore today. I *know* passed a few people along the way that were struggling more than I was, so I'm not sure how I came that low, lol. I know I kept letting people by me (which slowed ME down, but I was going slower than them, so...) and I froze for like, 5+ minutes at the fireman pole xD There's work to do. Surprisingly tho, this felt a lot better than the other, easier race about a month ago. At least mentally.

So uh, I'll report back in about a week when I get my muscles to start working again? xD

TheHobbit2017

My last couple of sessions:

18/08/18
Squats 60kg - 5x5
OHP 27.5kg - 5,5,5,4,4
Deadlifts 85kg - 1x5
EZ bar curl 18kg - 8,8
Seated calf raises 30kg - 12,12
Green band pull-ups (45kg assist) - 10,10,10

20/08/18
Squats 62.5kg- 5x5
Bench 42.5kg - 5,4,5,4,5
Row 40kg - 4,5,5,5,5
Orange band dips (35kg assist) - 10,8,8
Skull crusher 12.5kg - 10,10
Planks - 40s, 40s, 40s

amyinthetardis1231

Upper body day! I wanted to do bench press but the two benches were in constant use today.

Lat pulldowns 10/10/10 @ 70
OHP 5/5/5 @ 55/60/65
TRX rows 10/10/10
TRX seated pullups 5/5/5
Elliptical 13 min

Still mostly looking fat at the gym, but the belly is slowly becoming more prominent. I'm sure I'll get some funny looks when I waddle up to the bar closer to the third trimester!

Dory_42

Hey. New to this group and trying to get into a routine of lifting regularly to improve my strength for jiu jitsu. Starting light and adding weight slowly so it doesn't interfere with my jiu jitsu training (which happens at least 6 times a week.

Started with this program on Friday, did Sunday and today (Tuesday). Legs feeling tender on stairs but not too bad. I also do assisted pull ups on the day with deadlifts.

Today I did
Squat 30kg
OHP 15kg
Deadlift 45kg
Assisted pull up (30kg assist on my 72kg, so pulling about 40kg)

krokador

Dory_42 wrote: »

Hey. New to this group and trying to get into a routine of lifting regularly to improve my strength for jiu jitsu. Starting light and adding weight slowly so it doesn't interfere with my jiu jitsu training (which happens at least 6 times a week.

Started with this program on Friday, did Sunday and today (Tuesday). Legs feeling tender on stairs but not too bad. I also do assisted pull ups on the day with deadlifts.

Today I did
Squat 30kg
OHP 15kg
Deadlift 45kg
Assisted pull up (30kg assist on my 72kg, so pulling about 40kg)

Welcome to the group! I hope you the strength gains to help your practice, but do monitor your body as best you can and don't overdo it. 6 days a week + 3 days a week lifting might be a lot. Make sure you eat enough to support that activity level

So I went back to the gym yesterday and did SL workout A, kind of (see, there's a reaosn I still hang around! lol. It tends to be my default go-to when I need a deload-ish type of session xD)

Squats 115x5, 120x5, 125x5
+ submax push-ups between sets (5/6/5)

Bench 95x5, 100x5, 105x5
+ bulgarian split squats between sets x 6/8/10

Row 85x8, 95x6, 100x5
+ hollow rocks between sets x20/15/15

Will do workout B tomorrow to finish getting myself back in the groove, as I struggled a bit yesterday even though that was light-ish weight for me. Body needed some repair after that race! My calves are still brick-y!

Dory_42

I'm used to the hectic training schedule and will often train 2 or 3 times a day, so while I'm added weights, I'm sticking to one jiu jitsu session a day and keeping my nutrition good.

Thursday I did
Squat 35kg
Bench 20 kg
BB Row 25kg
plus some rehab exercises to help keep elbow tendonitis under control.

Doms is decreasing every day, even though I keep training.

That's me for weights the week. Next week will be Tue, Thu and Sat. My weekend includes a good few hours of jiu jitsu on Saturday and possibly an obstacle course race on Sunday (my friend is dragging me along, but I do have fun at them and we are happy doing it super slowly!!!)

theknitpicker

Hi all! New to the group but not new to SL, but restarting the programme after a long absence so lifts are light atm. This round I'm focusing on adding more accessory lifts for my own entertainment more than anything... Emphasising upper body as that always lags way behind! Goal is to get to at least 1 unassisted chin up & pull up by the end of this round!

The week so far:
Saturday:
Squat 5x5 @ 30kg
Bench 5x5 @ 20kg
Row 5x5 @ 30 kg
Dips @ BW 5/7/6 -
Push ups @ BW 10/10/9
Planks @ BW 3x30 sec
... and then I helped my brother in law move house, which meant totally dismantling his kid's playsets and loading up the truck and I nearly died haha. Spent Sunday in a doms-coma and just laughed at myself

Today:
Squat 5x5 @ 32.5kg
OHP 5x5 @ 20kg - always a toughie for me, even at my best I only managed 25kg...
Deadlift 3x5 @ 40kg - I always break the rules and do a 3x5 for this, unless its a bad gym day
Chin up @ -23kg (assisted) 7/10/7
Pull up @ -23kg (assisted) 8/7/4

Not a bad start!

Dory_42

Today I did more than planned because I can't tell the difference between the 15 kg bar and 20 kg bar!!!! I will learn... It was actually too much for me so will drop back next time. My form on the squat took strain and I would rather do lighter and correct than heavier and wrong.

Squats - 45kgs (I bend forward too much with this)
OHP - I was supposed to do 20 kg, but I tried 25kg (cos I though it was only 20) and couldn't do it, so dropped to what I should have been doing anyway.
Deadlift - 55kg I could do this, so will keep it and increase next time.

I normally do assisted pull ups but the machine was busy so I did 5x 10 second hangs from the bar for both overhand grip and underhand grip. My hands are sore from that, but I will survive.

Tonight is Jiu jitsu again!!!!!!