December workout reports
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90mins of football when you are two players short is enough! Someone needs to come round and cook me food I have no energy lol0
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95# Squats 5x5
70# Bench Press 5x5
80# Barbell Row 5x5
BW 5x5 each leg Bulgarian split squats
I was feeling pretty frustrated that I was only going to get 2 sessions in this week, it was freezing ❄️in the garage and I was doubting myself thinking I felt kind of weak.... WELP I proved myself wrong! I put on my big girl panties and got myself in gear! All of my moves felt strong ???? My focus was on point and I made myself proud damnit! Lol ???? in all actuality it's been an amazing week with lots of fun Christmas activities ???? Smiling children make my heart happy ❤️0 -
Wendler Cycle 4, Week 1
Bench
1x5 @ 85
1x5 @ 100
1x5 @ 115
Flat dumbbell press
5x10 @ 30
One-arm dumbbell row
5x10 @ 300 -
Squat 105lbs 5x5 - I tired to take a video but something went a wry so no video. I think I got to parallel better. Was working on what it truly felt like all weekend w/o weight.
Row Dumbell bent over row 5x5 (each arm) 30lbs
Bench - 85lbs. the last set was rough but I got through all 5x5!
My low back is all kinds of achy and twingy. I believe it is due to a combination of the cold snowy weather and the fact that my cycle is due to start this week.
@Barney - Keep it up! The OHP is a hard one for ladies to move up on. I have been stuck at 60lbs pretty much since I started. Everyone has something they aren't the best at. I suck SUCK at deadlifts (though a lot of that is mental and I need to get over it). Nice job.
@Kira - your lifts always impress me. Love it!
@JBC - Awesome job! It is hard to drag ones butt out when it is crappy outside to get to the gym.0 -
@vendygirl: your bench is awesome! I'm so jealous of your 85lbs.
Today was just a crappy crap day, but I was still sweating because it was Deadlift day (which makes me feel awesome).
Squats: This was the crap. I normally go at 6am MWF but went Su, W, Sa last week. When I go on the weekends its obviously later in the day and so I progress better since I'm stronger. Then when I go back at 6am like this morning I struggle. Barely got out just a few reps.
OHP: 50lbs for 5,5,4. Sticking with the same weight for 3ish sessions before increasing is helping somewhat.
DL: 110lbs for 1x5. Debated doing more to make up for the crappy squats but these always wear me out so I didn't.
Also, realized that my gym will be closed starting Saturday (university gym and the students finish exams on Friday) so no heavy lifting for me next week. Or the 2 weeks after that (vacation). That's no fun.0 -
Today was just a crappy crap day, but I was still sweating because it was Deadlift day (which makes me feel awesome).
Squats: This was the crap. I normally go at 6am MWF but went Su, W, Sa last week. When I go on the weekends its obviously later in the day and so I progress better since I'm stronger. Then when I go back at 6am like this morning I struggle. Barely got out just a few reps.
I definitely don't feel as strong in the mornings either, unless I pump myself up with a little cardio first . Good job gettin in there and getting it in ! A not so great workout is much better than none at all
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Deadlift day
1x5 @ 160
1x5 @ 185
1x8 @ 210
That's just AWESOME!Less than 5 lbs away from being able to DL my body weight!
That's great, keep up the good work! I noticed this is your first post - welcome!0 -
I definitely don't feel as strong in the mornings either, unless I pump myself up with a little cardio first . Good job gettin in there and getting it in ! A not so great workout is much better than none at all
Thanks! I know its better than nothing, thats how my last few workouts have been. I'd do a cardio warm up if I had time, but I have about 1 hour before work to fit it all in before having to shower and get ready so I'm pretty pressed for time. I'd go after work but...I'm too impatient to wait for a rack! haha0 -
Feeling like a boss today!
Squat 102 pounds 5x5
Bench 72 pounds 5x5
Row 75 pounds 5x5
Got to 100 pounds for squat on Saturday and moving right up today with my little cheater washers. Did a little dance Saturday when I realized I just lifted triple digits for the first time ever. Did another dance when I looked back in my notebook and realized the most I had ever squatted previously was 85 pounds, and never did that consistently. On top of all that, the pants I'm wearing today are loose! Two months ago, they were completely out of the rotation because they were too tight to button. I took a gamble this morning and tossed them into the gym bag. Good thing I brought my belt too!
Failed last Thursday when I tried the 72 pounds for bench press, and was just amazed at how good it felt to do 5x5 on it this morning. Didn't even need a spotter! I guess this program really does build strength as promised! Crossing fingers I can do the same after failing on OHP twice at 60 pounds (I think that's where I'm stuck, don't have my notebook in front of me). Am highly motivated by you ladies who routinely OHP 80+ pounds. Wow!0 -
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That's great, keep up the good work! I noticed this is your first post - welcome!
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thanks!
haven't been very consistent at all with SL--only lifted twice last month! training for a half marathon in february which is more a priority right now. just going to do what i can now so when i come back after the holidays it won't be so bad!0 -
Everybody is doing great!
Days like today are good reminders that even when you 'fail' you are still learning something, and still getting stronger.
Wendler Cycle 4, Week 1
Squats
1x5 @ 155
1x5 @ 180
1x4 @ 200
1x2 @ 200
Yeah, failed on my last working set. Just didn't have it today - not enough sleep, probably not enough food yesterday. I could have done a 5th, but it would not have had good form, so I settled for a second set to get me there. Sometimes, it's better to just go back to bed when you wake up and think "Oh man, I am WAY too tired to lift well today." Especially on squat day.
Leg press
3x10 @ 110
Bulgarian split squats
3x10 @ 20, both legs. - These turn my legs in to jelly. I could barely walk down the stairs or push in the clutch on my car.
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Squat 110 lbs all 5 of 5
OHP: 70 lbs only 3 reps of all 5 sets :grumble:
Deadlift: 175 lbs.0 -
^^So true, Kira.Days like today are good reminders that even when you 'fail' you are still learning something, and still getting stronger.
Did some odd stuff today in my pursuit to find my post-rehab working weight.
Wendler 5/3/1: Squat
Cycle 1, Week 2 (actually week 3, but took days off from squats-weird knee--so this counts in 2)
80x3
85x5
90x5
95x3
105x5, then:
55 5x10
20 pushups
20 crunches
20 heel touches
And, for fun, I did Landmine 180's 2x10 per side, oly bar only. Looking forward to adding weight next time. I flipping love these things.
(AKA Russian Twist, but I think the other name sounds more awesome) :bigsmile:
Hope everyone had a great weekend. 0 -
Workout B for me today (my fav)
Squats up to 90lb today still no pain so going for all 5 sets...there is a twinge but as I work the muscle it feels great.
OHP 80lbs today...I didn't fail and could go onto 85 but form last time was a bit iffy....:laugh:
Good thing too...3x5 @ 80lb....1x4....then 1x5....jeez
DL's are at 105 ....hoping these are fine today...last time setting the weight down cause a bigger "twinge"....eek
not sure about my deads...going up it's great it's setting it down...
All in all a good workout...now for some food...wowsers.
Happy Monday Ladies0 -
WARMUP SQUATS
2x10 45#
2x5 65#
2x5 75#
5x5 95# SQUATS
(Struggled on every freakin set, form sucked *kitten*)
5x5 45# OVERHEAD PRESS (after being so weak in my squats I decided to just keep it light and really concentrate on range of motion)
DEADLIFTS
1x5 145#
3x5 115#
Per HRM :: 51min 338 calories
*** Lesson learned ☝️ My body needs a rest day in between squatting ????0 -
I think I'm reaping the rewards of about 5 days of feeling grim and not eating sufficient/sufficient protein.
Anyway, it went a little something like this:
squat - worked my way up to 62.5kgs, 4/3/4 given it's been a month since I hit this weight for the first time and deloaded, I'll take it, although my form isn't pretty (a bit GMing).
bench - worked my way up in triples to a single at 45kg and was grateful that crossfit kid's dad was spotting me as he had to lift the second rep off me! I should do what I've been putting off and deload on this. However it is a new weight (99lbs!) so PR! Yay!
then I was feeling wiped so came home. still need to stretch (I'm so bad at this)...0 -
@lwoodroff: Excellent on the bench! ????
Wendler 5/3/1: Military Press
Always a challenge with my recovering left shoulder and neck.
40x5
50x3
60x4
45 1x10
15&20lb DBs 4x10 (I was able to do 4x6-10 with the 20's, but I had to finish a few reps with the 15s.)
75lb glute bridges 5x10
No neg chin ups today. Left trap feeling funky, so I didn't want to push it.
All in all a good day 0 -
Great numbers, ladies!
I haven't been able to get to the gym since Thursday! It was driving me crazy. Stupid work and commitments.
Workout A today
Squats 5x5 @ 80 Form was much better than a couple of workouts ago, after deload.
Bench 5x5 @ 55
Rows 5x5 @ 600 -
I'm back from my meet and almost ready to kick butt and take names! Still a bit sore though.
Everyone is having some awesome lifts!
I can't wait to start axle training for a strongman style powerlifting meet I'm going to compete in on 1/25. I think I'm going to start with a strong lifts style workout for 2 weeks to get me used to the axle, and then maybe a cycle of 5/3/1.
Lydia you can always dump it off your back. That's why there are safety bars!0 -
Squat 105lbs 5x5 I put that I did this Monday as well but my notebook says 100lbs. Either way I did 105lb for sure today. felt my from slipped on the last set though.
OHP 60lbs Struggled on the last set. Going to try to up it by 5 next time.
DL 85lbs. I MADE myself put the weight higher. I have to break free of this mental black on the deadlift.
Nice numbers ladies. Keep it up!0 -
Last night was my Upper Body "heavy" night. It was a really good workout.
Deadlifts:
Warm Up Sets - 95lbs 1x5, 125lbs 1x3, 155lbs 1x3
Working Set - 185lbs 1x5 - PR! Woo-Hoo!!!
Bench Press:
Warm Up Sets - 55lbs1x5, 75lbs 1x3
Working Sets - 83.5lbs 3x5
Overhead Press:
Warm Up Set - 45lbs 1x5
Working Sets - 57.5lbs 3x5
Dips: 3x6
Barbell Curls (narrow grip) 50lbs 3x5
This week is going to unfortunately be it for me for the year for "structured" workouts, as I am going to be out of town for the holiday which is good but bad in the sense that I won't be able to workout. :sad: I haven't taken a week off in 2 years. Used to do so every couple months but found I NEVER came back stronger so stopped doing so. That said, after hitting all my reps this workout I would normally increase my weight/s but will probably keep everything where it's at when I start up again next year.
Thrilled about my Deadlifts!!! I have set a goal to hit 200 lbs by my 40th birthday (which is next month). I have no doubts I'll hit it. I'm pretty sure I could 1RM it now but would really like to hit it for reps, so will continue to progress the weights 2.5-5lbs every week as I have been doing. Will be able to get a few workouts in next week so will probably work on form on some things and will probably give 190lbs a shot. That would be 1.5x my bodyweight which would be a big deal for me to hit that milestone before the end of the year.
Okay, I'll stop rambling! :laugh:
Happy lifting ladies!0 -
Thrilled about my Deadlifts!!! I have set a goal to hit 200 lbs by my 40th birthday (which is next month). I have no doubts I'll hit it. I'm pretty sure I could 1RM it now but would really like to hit it for reps, so will continue to progress the weights 2.5-5lbs every week as I have been doing. Will be able to get a few workouts in next week so will probably work on form on some things and will probably give 190lbs a shot. That would be 1.5x my bodyweight which would be a big deal for me to hit that milestone before the end of the year.
Okay, I'll stop rambling! :laugh:
Happy lifting ladies!
Nice!!0 -
Hooray for deadlift PRs leadfoot!0
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Nice!!Hooray for deadlift PRs leadfoot!
Thank you so much! 0 -
Yay for prs! And also for a break. You'll be back and raring to go!0
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Yesterday evening's workout:
Squats: 92 5x5
OHPs: 50 5x5 (I was shocked about this)
Rows 60 5x5
I have slight OHP-related fear from hitting myself with the bar.:blushing: So I was happy that I didn't do that last night.
After my lifts I promptly wolfed down a chicken gyro. So delicious. 0 -
Yay Leadfoot!
So much rawr up in here!
Wendler, cycle 4, week 2
OHP
1x3 @ 70
1x3 @ 80
1x3 @90
Someone was waiting for the rack, so I did
5x10 @ 20 lb dumbbell overhead press (20 in each hand)
3x10 assisted pullups and dips. Was able to drop my assistance by 5 pounds, and since I'm pretty sure I've gained a few pounds (I am on a scale break ), must mean I am getting stronger! Woot! 0 -
Lunch workout today:
Squat: 115lbs all 5 of 5
BP: 85 lbs all 5 of 5 but man did I struggle with the last 2 reps of the last 2 sets!
Didn't do rows today because I ran out of time :grumble: I think I'll add it to my next workout.0 -
Workout A for me today
Squats 5x5 @95
Bench 5x5 @ 100 (deload after 3rd fail last week....:sad: :sad: :sad: First deload from non injury stuff...)
Not sure why that 5lbs is such a big deal wow...pounded out these reps no issues at all....:noway:
Rows 5x5 @ 100
Putting on some Eminem for my workout today...something different...
it starts with his song "Not afraid"....how appropriate moved along to other stuff...Classified...Yah
Nice lifts Lead...I wish I could say I was hitting 200lb DL before YE..but with my injury and 85lb deload not gonna happen...
I will be happy now to just progress...0 -
SL Workout B completed today:
squats 5x5@ 80# weight felt good, not ridiculously easy like prior sessions, but not horrible either
OHP@ 60# 2/2/1/1/1: My first stall since beginning stronglifts 3 weeks ago :grumble: There is also a horrible imbalance in my strength between my leftut & right sides...my left side was all good with lifting those 60 lbs...my right side on the other hand was NOT having it...i looked ridiculous. It made me lose my confidence to be honest, and i was grumpy for a few hours afterwards. Oh well, i'll try again on monday.
DL's 1x5@ 125# :happy: yay, not a walk in the park, but not difficult either
i think this was just an off day, but happy with my DL weight.0
