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Fabulous February Lifting
hanlonsk
Posts: 762 Member
Calendar flipping post, really.
I ran today. No lifting to report.
Hope all of you lovelies are doing well.
I ran today. No lifting to report.
Hope all of you lovelies are doing well.
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Replies
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Went to the physiotherapist for my back last week. She was very helpful, except...
I was commenting on how I had trouble with back squats because of shoulder issues. She suggested other squat types but also suggested the Smith machine "you don't have to support the bar as much"
Huh???? doesn't that restricted up and down motion cause trouble? I thought she knew better than that.0 -
Yeah. I have now actually seen smith machines that can move horizontal, as well as vertical. And I will even admit that I have seen them have a place for accessory work.
But aside from those concedences...recommending a smith machine in that circumstance 1. Seems like avoiding the problem, instead of fixing it. 2. Encouraging compensations that will cause other problems later. 3. Setting you up to pay her more money later by getting you into an unnatural movement pattern0 -
I suspect it's a bit of no 1. I am really surprised because in general she does know her stuff, and the place hires good people. The head therapist (and business owner) and others have worked with Olympic athletes - in fact he was the USA medical delegate to the 2004 Athens Olympics.
My workout went better than expected.
5 x 5 @ 30 lb overhead press went smoothly
5 x 5 @ 32.5 lb each side one-arm row. I moved around carefully and didn't hurt my lower back again.
1 x 5 @ 85 lb, 4 x 5 @ 90 lb close forward grip lat pulldowns I didn't do another because I thought I felt a bit of a strain in the left traps
5 x 5 @ 50 lb chest machine (still don't want to hurt myself lying down and getting up off the bench - the chest machine has me sitting upright)
5 x 3 @ 17.5 lb dumbbells overhead press (finally starting to make some shoulder progress).0 -
Did some minor lifting at least today.
Single leg rdl’s x realized last couple runs I’ve been neglecting ankle rehab and prefab stuff. Part of that is balance and Hammie stuffs. So, 3 x 10 each leg w/ 10 lb plate
Feet up bench
10 @ 45
10 @ 65
10 @ 75
10 @ 85
That s was all I had time for without neglecting some other things.
Then got done with most of those things, and the run thread I follow is working on flower by moby (bring sally up) push-up challenge. So I did push-ups and squats to it. The push-ups were from knees, and in 3 pieces, and still pretty questionable. Squat depth was questionable, but otherwise ok.1 -
Cautiously did some goblet squats with a 25-lb dumbbell, not going to parallel. I did ok, doing more reps (20 per set for 3 sets) to make up for the lighter weight. Also did 2 x 15 unweighted glute bridges and 2 x 15 single leg glut bridges. Plus exercises from physical therapy.
Later today, did 20 minutes on the stationary bike. The readout claims I was over 200 watts but I doubt the gym calibrates the bikes properly so I don't know.0 -
My motivation is about as high as the temperature, and the temperature has had a “-“ in front of it since Sunday.
I did squats with dead hangs and laundry in between.
Dead hangs were “10 one thousands” long- so depending on the hang, varied widely by how fast I thought I needed to count to not drop by 10
Squats
5 x 45
5 x 65
10 x 5 @ 850 -
@hanlonsk those temps would put anyone to sleep. I remember those temps from when I lived in Indiana a long time ago.
Upper body workout:
DB OHP 1 x 10 @ 12.5 lb db, 5 x 5 @ 15 lb db, 2 x 3 @ 17.5 lb.
Then tried DB bench press. Last time I used the 32.5 lb db, but this time it was like my chest forgot how to work! Couldn't do the 30s either. Later did 1 x 10 @ 25 lb db, then 3 x 5 @ 27.5 lb db
At least my back didn't act up when I got into position.
Then 5 x 5 @ 35 lb one-armed rows. That was my best so far.
Tried assisted pullups - 1 x 10 @ 70 lb assist. then 1 x 10 @ 55 lb assist. then 2 x 5 @ 45 lb assist. I had trouble getting off the thing each time (getting the pad back to the starting position then getting off) so I gave up.
Close forward grip lat pulldowns: 1 x 4 @ 90 lb, 4 x 5 @ 85 lb, 1 x 4 @ 90 lb
My back is getting a lot better!0 -
Temperature briefly didn’t have a dash in front of it yesterday. Even hit double digits. 10*.... ugh... remind me of this when I’m complaining about 100 degree weather this summer.
Today I did bench, supersetted with 0.2 “miles” on my elliptical. Total of 1.8 on the elliptical.
Bench
10 x 45
10 x 65
5 x 85
3 x 95
5 x 5 @ 105!!! Yay!!!
This may actually be my heaviest 5 x 5 ever. Even when my 1 rep max on bench was higher, I wasn’t topping out with 5 x 5’s .... I think they were like single sets at top weight of 1+ and 3+ sort of things.
Then I got excited... and did something that could have ended in a roll of shame. I tried a set at 110. And.... it wasn’t pretty, and the last rep was really sketch... but I did it!! 5 x 110!!
So, now I know I can do a set of 5, after my actual working sets. So, now I get to decide if I’m brave enough to try a 5 x 5 @ 110 next time. Or if I should do like I did with 105 and try 5 x 3 @ 110 first.
Then, I supersetted barbell shrugs and level 1 leg raises on the bench.
Shrugs we’re 10 x 65, 10 x 85, 3 x 10 @ 110. So that led to 5 x 10 leg lifts. I am trying to work on shoulder strength and stability with the shrugs for lots of reasons, but bench, deadlifts, and pull-up attempts mostly.
Then 3 x 10 @ 20lb bicep curls (I really need to get more dumbbells, 15 lbs would have been much more appropriate, and much less cheating.
Then flower by moby with lots of cheating and knee push-ups. I really think the time under tension with this activity will help the afore mentioned shoulder stability.2 -
Did an assortment of core exercises at the physical therapist's today. My back is a lot better, but much tightness in the hips, psoas, IT bands.
She watched my form on deadlifts using a 12-lb bar and I did fine. Also did single leg glute bridges (2 x 10), marching (lying on back, marching without moving hips around), bird dogs, and some other core exercises.
Then to the gym
Romanian deadlifts 1 x 5 @ 50 lb no back pain, felt a twinge in the left glutes. I'm weak in the glutes.
Back squats with just the bar (I haven't done back squats in ages) 5 x 5 - and my rotator cuffs hurt. Also strained something in the upper left traps. But no lower back pain, and I could have lifted more. But I have to figure out what to do about my shoulders, or else I can't do back squats.
OHP with 30-lb fixed barbell 5 x 5. then tried 17.5 lb db. Could only do 3 sets of 2 reps. I need work.
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Not-so-fabulous day:
Had to lift in the afternoon today, and was feeling kind of tired (and lunch didn't quite agree with me. Protip: no sardines before lifting)
Goblet squats (first time since my back went out on me)
1 x 10 @ 32.5 lb, 1 x 10 @ 35 lb, 1 x 5 @ 37.5 lb then 5 x 5 @ 42.5 lb - a real struggle to keep myself tight.
Back felt tired but not sore afterwards
DB bench press
1 x 10 @ 25 lb
Looked for the 30s and found only one.
Did 3 x 8 @ 27.5 lb instead.
Did not want to chance bent-over rows yet
Tried one-arm row with 37.5 lb and the form didn't feel right
Went down to 35 lb (like last time) and felt a strange electric shock tweak in the upper back
Tried lat pulldowns with 60 lbs and got the same tweak
Gave up and went home
Bleugh0 -
Hi - I've been in this group for years, but I've never posted and I just got back in the gym at the beginning of the year. I'm following SL 5x5, I hope it's all right if I jump in and start posting to this thread? I'm working on dropping 55 lbs for a tentative goal weight of 140, but I'll probably start recomping around 150.
Workout B today -
BB Squats - 55lb x 5
55 x 5
55 x 5
60 X 5
60 X 5
Hoping to step up to 60 for all five sets next time.
BB OHP 45 x 5, for five sets. Really hoping to go up on this one next time, but I had to work just to get the empty bar, so we'll see.
BB DL
Warm up set of 85x 5, working set of 90x5. Should be able to go up to 95 next time.
I'm coming back to lifting after years of inactivity, and of significant weight gain. The one benefit to having put on weight is that I can lift more now, at only 5 weeks in, than I could 5 years ago after lifting for months.
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@hkfleming welcome! thanks for sharing your progress. That tradeoff of lifting better but being heavier / vice versa is kind of a pain. It's nice to be off to a good start.1
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Thanks, @lkpducky !
Today I did Workout A
BB Squats - 45 Warm up, 5 x 5 at 60 lbs. I felt good about 60 for all 5 sets, so I'll try upping to 65 Monday.
BB Bench - 55 Warm up, 5 x 5 at 65lbs, new PR.
BB Row - 5 x 5 at 45. I'm still figuring the mechanics and form out on this, I started out doing one-armed dumbell rows, but I'm at the point where I can't easily up weight on DBs now, so I'm working on form and transitioning over to the bar. I really hate them, though, lol.
This is the first session where I've been able to do a true 5x5, all at the same weight. I'm only 6 weeks into lifting (and one week of that our gym was closed), so I eased in the first two weeks, to make sure my form was good, my joints were handling it and that I was ok on flexibility. But now I'm ready to get Beast Mode all over this!
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@hkfleming it's the one-arm rows or the BB rows you dislike right now? It took a while for me to get a feel for rows, it felt like my arms instead of my back was working. I think it was @krokador advising me on form some time back. I finally got the hang of it but am off bent-over BB rows while my lower back heals.
Go Go Beast Mode!!
This morning:
DB bench press 1 x 10 @ 25 lb, 5 x 5 @ 30 lb, 1 x 3 @ 32.5 lb tried a second set could not lift at all, still stalling
There was a woman there (looked mid 30's?) bench pressing 35-lb dumbbells. I was tempted to approach her when she was not busy and say "Great job! I'm stalled on 30 lb" but she had earbuds in so I figured she wanted to be left alone.
One-arm rows 3 x 5 @ 35 lb. But when getting in and out of position, my lower back/top glute started to act up so I went and did seated cable rows instead, 3 x 8 @ 70 lb
Hamstring curls (no deadlifts because of my back) 3 x 8 @ 40 lb
OHP 4 x 5 @ 15 lb dbs, stalled on 5th set. Attempted the 17.5 lb dbs and could only do 2 reps x 2. bleugh
Tricep pulldowns 3 x 8 @ 20 lb
Goblet squats deload to 25 lb. 3 x 12 Lower back feels ok
My physio watched me do a goblet squat without weight and told me my back was arching. But then she had the aide have me do chair squats (squat until butt touches chair) and was having me bend from the waist, with knees not going forward beyond the toes. Now how is that going to help me squat with weight without falling over backwards?1 -
@lkpducky It's the BB rows, I'm not comfortable yet with the position and movement, it still feels super awkward - but I'm going to work through the form and motion with a piece of pvc and get more comfortable with the mechanics.
Today's workout - Workout B
BB Squats W/U 6 x 55lbs
Working weight: 5 x 65 for all five sets. New PR for me, AND I feel like I'll be able to step up to 70lbs next time.
OHP W/U 6 X 45 lbs
Working Weight: 5 x 50 x 4 sets, 4 x 50 for the final set. Just could NOT get that final rep out, lol. But that's a new PR for me, and only two weeks ago, just lifting the empty bar was a huge struggle, to the point where I couldn't get more than 3 sets out.
BB Deadlift W/U 5 X 65lbs
Working Weight: 5 X 95lbs, 5 X 100lbs. I know it's only supposed to be the one working set, but I really wanted to do a second set.....and it's the first time I've ever had a three digit number on the bar, so that makes me pretty happy.
I ate WAY over my limit yesterday, big meal out last night, I'm going to pretend that delicious burger was essential to today's successes, lol.0 -
Ugh... I am joining the out of wack club. Me and chiro are going rounds. I was out enough that I was getting migraines, let alone all the other issues. So I go to chiro, spend 2-3 days hurting so bad I start wondering if we went the wrong way, and not wanting to lift because I already hurt. SOO. BAD. And by the time I feel fixed, I am too busy to lift. And by the time I have time, I’m out of wack again.
Today, I did what is probably a dumb. But I lifted. I dropped weight all the way back to basics. So 45 on everything but deadlifts, and 65 on them.
5x5 @ 65 deadlifts
5x5 @ 45 OHP
5x5 @ 45 squats
I also tried a set of overhead squats here. Let’s just say my squat therapy hasn’t gotten me far enough those are possible.
5x5 @ 45 bb bent over rows
5x5 @ 45 bench
And on the rows conversation... if anyone ever finds a way to make any sort of row not feel awkward enough you are sure you are dong them wrong.... please let me know... I hate them all... they all feel so totally terrible and awkward.1 -
With my BB rows, I have to pick up the bar, hold my shoulders back, bend my legs slightly, bend over slowly at the waist until my torso is not quite parallel to the floor, all the time tightening the hell out of my hamstrings and glutes with my legs bend to hold myself in place so I don't fall forward.
And have my hands further apart than shoulder width, or else it feels like my arms are working instead of my back.
Then lift, pulling shoulder blades together.
I don't know, I may be all wet.
I haven't been doing those lately because of left lower back/glute pain.
So today I did db bench press 30 lb 1 x 10, 4 x 5
Then seated cable rows (cables were over my head so I pulled the handles down and towards me, I can reach the handles without bending way over and hurting my back). 5 x 5 @ 70 lb, tried to do 80 and could only do 2 reps
Deloaded on goblet squats because of back issue
25 lb 2 x 15 and it still bothered the area.
I was also feeling tired in general and my stomach felt off. Could not bring myself to ride the stationary bike.
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Well... I didn’t feel totally broken today. But not awesome. I did bench, because it seemed less back involved than any of the other lifts. But I also wasn’t feeling very strong, and I couldn’t seem to get in a good stable brace position without something screaming. So I was smart, and did NOT try for 110 today. I alternated bench with sets of 10 body weight squat therapy. And went for higher volume sets on bench (aka more than 5 in a row), but still stayed reasonable on number of sets.
Bench
10 @ 45
10 @ 65
10 @ 85
3 x 10 @ 95
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@lkpducky that is good advice, it makes sense. Thank you! I did them with DBs today, but I'm going to give them another go with the BB next week.
@hanlonsk - Sorry to hear you're hurting, but glad you didn't push the weight.
I did Work Out A today. It was...fine.
Squat - W/U 55lbs for 6
65 lb for 5
65 lb for 5
65 lb for 5
65 lb for 5
70lb for 5.
A fella in the gym actually gave me some feedback on my squat form, and so now I know I've gotten a habit of swaying forward before I drop into my actual squat. I worked through the motion without weight and could feel the correction he suggested. Gotta keep the chest up more, once he pointed it out, I could feel that I'd been letting my chest drop and my back round. So that's a thing to be very aware of and for me to work on going forward. Very grateful to him for the feedback, and he did it in a very pleasant and professional way, which was nice.
Bench
W/U - 55 for 6
65 for 5 X 5
Felt good on these.
DB Rows
5 x 5 at 35 lbs per side. Fella from above also gave me a few pointers on those, which I'll incorporate when I work DBs again. I'm going to try BB next week and see if I can get a better feel for it.0 -
@hanlonsk you did the best you could. Frustrating for you that it's not more but looks like you did the right thing.
@hkfleming how straight up and down is the back supposed to be for squats? I think I see what you mean about not rounding the back, but are you supposed to lean forward at all from the waist?
Today's workout - sparing my lower left back as much as possible
No deadlifts. Hamstring curls instead 1 x 12 @ 10 lb, 3 x 12 @ 20 lb (if I go higher, I bend my foot, and I don't know if that's cheating)
Leg extensions each leg separate 1 x 10 @ 35 lb, 1 x 10 @ 40 lb, 1 x 10 @ 45 lb
OHP 15 lb db 3 x 5, 1 x 6, 1 x 5; 17.5 lb db 1 x 4, 1 x 3
Lat pulldowns 3 x 8 @ 70 lb, attempted 80 lb and couldn't quite do it
30 minutes arm crank erg0 -
I did Workout B yesterday. I deloaded my squats to 55 (taking off 10lbs) and worked on my form. I think @lkpducky that I was dropping my chest first thing, before dropping my backside, so that I was bending forward slightly and then dropping, and that meant I was taking some of the load on my back instead of my glutes and quads. My upper body still tilts forward, I don't think it's possible to squat without that, but it's happening now once I've dropped, rather than before I drop. I don't know if I'm explaining that very well, though, it's tricky to describe. How the fella described it was "you should try to go straight down, you're bending forward first".
So I did Squats - W/U of 45, then working weight of 55 for 5 X 5 with what I hope is form improvement. I definitely could not have worked at anything higher than 55lbs but I did find it was both necessary and easier to isolate and utilize my glutes coming back up. I had already been trying to make sure I was doing that, but it was interesting to note the way adjusting my form changed that.
OHP - W/U was 45 X 6, then 2 sets of 45 X 5 and then 3 sets of 50 X5. I'll probably try to go up to 4 sets of 50 X 5 next time, don't think I'll be ready to go all the way up to 5 X5 at 50.
Deadlift - W/U 95 x 6, Working weight was 110 X5 for one set.
On my deads, I took the advice I keep seeing and stacked a pair of 25lbs plates on each side so I wasn't pulling from quite so far. Was great pulling, but I found it really threw off my motion lowering, I was not able to NOT try to look where I was sitting down the load to make sure I didn't miss the plates, and so I felt myself round my back twice. Not good. I'm going to have to find some other way to raise the load until I get to 45 plates, I think.
I'm looking into getting a trainer to check my form on everything before I progress much further. I want to make sure I'm catching anything else in my forms now.
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@hkfleming I can picture exactly what you're talking about with your squat form. I can see how that would cause problems. I also see what you mean on deadlifts. Would be great if you had bumper plates so you could pull from higher but with a lighter load (my gym doesn't have those either. BAH) I was doing Romanian deadlifts instead with a fixed barbell instead because of what you're describing (not now with my back issues).
Today's workout:
Physio worked on my hamstrings, hip flexors and hips. Ouch!
PT exercises (all while lying on my back: sliding feet on the floor back and forth, single leg bridges, hand pressing opposite knee (core bracing), marching, cycling) then bird dogs, then chair squats.
Went to gym:
Bench press 1 x 10 25 lb dbs, then to 30 lb dbs 1 x 5, 1 x 6, 1 x 5, 1 x 6, 1 x 5
Lat pulldowns reverse grip 1 x 10 with 45 lb on each side, then 5 x 5 @ 50 lb on each side
Tricep pulls 3 x 8 @ 20 lb
One-arm rows 5 x 5 @ 37.5 lb1 -
Gym sightings:
One young woman wearing a tank "Better sore than sorry"
A young guy wearing a tank with an anatomically correct drawing of the rib cage
After I was on the lat pulldown machine, the next user was a woman who looked about 75 or older (we have a number of seniors using either machines or free weights, which is a good thing).1 -
So, did my 5 x 5 x 5 again (5x5 of all 5 lifts). Today I did 50 lbs on everything, and 70 on deadlifts. So, added 5 lbs. and also added in some random ab stuff.
Tonight it went in this order: bench, squat, OHP, row, deadlift. The bench was easy, the squat felt pretty good, and the OHP felt pretty strong, for how soon that will limit out.
Then rows, and as mentioned, I can do them, and they just don’t make sense. Like to the point that even my really good trainer last year and I got into it over rows not making sense.... like I was mad and in frustration tears, and he doesn’t like tears... and so he made a deal that after that day if certain muscles weren’t sore, he wouldn’t program them again for 6 months. And this is a man who added 100 lbs to my deadlift, and like 50 lbs to my squat and bench in 4 months, by fixing things... so yeah, I hate rows... and Miss that trainer...
So...as you can tell, that is how rows went today, and my attitude went down hill from there, for rows and deadlift. (If you couldn’t tell)
I am kind of liking these 5 lift workout days. The lighter weights mean less rest and it feels like I am doing more. But eventually OHP and rows are going to hit their limits, and I will have to decide if I still want to do these, even if I have to switch plates around.1 -
Rows.....rows...I still can't get my head in the game for those, either, @hanlonsk. Your trainer sounds awesome, I can see why you miss him. I'm seriously considering hiring a trainer to help me with my form over the coming weeks. The gym I have been using will be closed for six weeks(!), and I think it will just be easier to change gyms, something I have been considering anyway.
Today,I did Workout A
Kept my squats deloaded while I work on my form, so: 45lbs X 5, 45 X 5, 55 X 5, 55 X 5, 55 X 5
Bench: 55 X 6, 65 X 5, 70 X 5, 70 X 5, 70 X 4
DB rows - 30 X 7 X 51 -
Today's workout:
PT exercises (all while lying on my back: sliding heels on the floor back and forth, single leg bridges, hand pressing opposite knee (core bracing), marching, cycling) then bird dogs, then chair squats. The PT worked with me also on my deadlifting form with just the bar (3 x 3), so that part of today's workout got done.
The PT place has dumbbells as well, so I did OHP.
1 x 5 @ 15 lb dbs, 2 x 5 @ 17.5 lb, 1 x 4 @ 17.5 lb (failed), 1 x 5 @ 15 lb
Yay! did some complete sets with the heavier weight!1 -
I did OHP also! 5 x 5 @ 55.
And got my new baby dumbbells in the mail (5lbs) so added some lateral raises and front raises to the mix.1 -
@lkpducky So, first of all, I know my shoulders are my weak point. So, I figure anything that works on my shoulders is probably good for me. And anything that works on my shoulders works on shoulder stability, which prevents injury.
And when I am deadlifting 200+, benching 100+, and even OHP 50+.... and there is something where 5lbs is a struggle.... improving that cannot be bad for any of my lifts, but especially OHP. (I might also like it when my shoulders look pretty, but that part won’t matter until I drop at least 15lbs of this darn fluff.)
And I need to do some research, because there was a minor tweak on angle, that the one trainer would have me do, that even when I could do 10-15lb lateral raises, would drop me back to like 1.25-2.5lbsand omg feel it the next day. But I can’t remember what the tweak was, because clearly that muscle was not doing it’s job.0
This discussion has been closed.