December workout reports
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Omg I started axle training today and it was awesome yet sucky! It's so HEAVY. Ugh. I worked up to bench 93 5x5 and Squats 155 5x5,. When I got to working weight the axle felt about 30 lbs heavier than it should have. I hope I get used to this soon! Added in curls 3x12 for that elbow tendonitis. Then I finished up with an axle complex rdlx5, overhead squatx5, good morningx5, reverse lungex5 per leg, and bent over rowx5. Repeated 4 times. My training partner and I alternated rests so I shaved 4! minutes off my time and was about to pass out after the last row.0
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First post here, whee. I just finished W5D1 for stronglifts.
105 squats
80 (!!) bench. For some reason in high school/college sports I "couldn't" break 65 pounds. So I'm stoked, and cannot weight to hit 100.
95 pendlays. I backed off from adding weight (should be at 110) to reevaluate my form. I think I fixed it and it felt MUCH better. I still loathe these, though.
So far, with the exception of OHP and the Pendlay form, I haven't had too hard of a time yet. Squats are getting heavy feeling and I have to focus more on my form. I haven't actually stalled on anything but highly suspect this week's 75 pound OHP will do the trick.
I love deadlifting and am REALLY curious how much I can actually lift.0 -
Squat 65kg 5 (only cos the crossfit kid appeared behind me in the prison-shower-rape position and I didn't want him to follow through!), 4, 5 - but I stopped at 4 on the second set as my form was to pot and the last couple of reps on the last set were squat mornings. I need this belt! Need to make some decisions and get ordering...
Press - 35kg 3x5 FINALLY! Cue cheers and red carpets. The secret (as I don't think my 'wiggle' is perfect by any means) for me has been breathing at the top, and then touch-and-go at the chest, no hanging around.
Deadlift - 80kg x 5
But the best thing? Seeing a tiny girl saunter in, with the loveliest shoulders you could ever drool over, and proceed oly lifting.. training for an open comp in the Spring. I think I've got a girl crush!0 -
I remember now why I drag my *kitten* out of bed at 5am to get to the gym when it opens at 6am, the gym tonight was INSANITY. I was lucky enough to get the squat rack for my squats.
Squats 110lb 5x5
OHP - moved out as the rack was in high demand and did DB 30lbs each - 4,4,5,4,4
DL - 95lbs I was going to try 100 but all the blasted plates were gone (I told you it was crowded)
not my finest lift day. I am lucky I got it in at all. Dragging my butt out of bed at 5am Thursday for sure!0 -
but you did it anyway! well done!0
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OK mondays was accessory day so:
Chin ups 6,5,5
2 Dumbbell row - 20kg 3x6
cable curls - 23kg 3x10
reverse crunch 3x14 (feet not touching floor)
rowing machine 6x 500m sprints
Tues was recovery and conditioning
Front Squat 20kg x 5 then 2x5 @ 37.5kg
Push Press (M) 32.5kg 3x5
then 2,4,6,8 drill in the dark rain on seriously waterlogged grass lol
2,4,6,8 drill is:
run 2x 800yds
run 4x 400yds
sprint 6x200yds
sprint 8x100yds
rest walk same distance between sets0 -
Wow, nice work everyone! You rock! Close to finishing up week 4, in what could be my last official lifting session for 2 weeks what with holiday travel coming up.... Does anyone know if doing at least some body weight work will keep me from regressing too much in 2 weeks??? :huh:
Squats: 5x5 @ 100# (Was only supposed to be at 90# but had a brain fart and accidentally loaded an extra 10# on the bar. No wonder it felt really heavy under that first set...but still managed all 5 sets!)
Bench: 5x5 at 70#
Rows: 5x5 at 85#...these are getting tough and I think my form is starting to crumble so I might stay here for a little while.
Then 2 miles of sprint intervals!0 -
Yesterday:
Squats = 108 pounds, 5x5
Bench = 75 pounds, 5x5
Row = 78 pounds, 5x5
This stuff is starting to get heavy! I practiced dumping the bar in the squat rack (without any plates on it) so that I can do it comfortably if I ever have to. All I have to do is sit down, as long as I have the safety pins in the right place. Had a couple close calls on the squats, but was able to do 5x5. Might be getting to the limit of what I can do with the row without serious form problems. I think I'm curling my hands under instead of keeping my wrist neutral, to get the last little bit of the lift.
Tomorrow I will be deloading on OHP, as I've had 3 failures at 60 pounds. A little bummed about it, but I think I will soon be looking at deloads on several other lifts. I keep telling myself that I am stronger now than when I started, and possible stronger than I have ever been. That and seeing you all lifting like beast women is what keeps me going.0 -
@debress - I had to deload OHP at 60 pounds, then again at 75 - that's where I was when I switched to Wendler 4 months ago. It's a tough, tough lift. Progress takes time, failure is part of your success!
Yep, it's that time of year where all of a sudden the gym is full no matter when I go. Thankfully I was able to jump in to the rack today and then monopolize it. It's not my fault if the boys are too shy to ask when I'm going to be done or if they can work in.
Yoga yesterday - challenging after bench day, but boy oh boy did it feel good!
Two workouts in 1 today:
Wendler Cycle 4, week 2
Squats
Warmups
5 @ 95
5 @ 120
3 @ 140
Working
3 @ 165
3 @ 190
4 @ 215 New rep PR!
3 @ 190
7@165 I have just started pyramiding my squats. I like it.
Then,
Wendler, Cycle 4, Week 3
OHP
Warmups
5 @ 45
5 @ 50
3 @ 60
Working
5 @75
3 @ 85
1 @ 95 - I probably had two, but I was so excited after hitting just the one that I lost focus for the 2nd. Oops.
Then someone actually DID ask for the rack, so instead of pyramiding I went over to the block and powercleaned the bar for 3 x10 @ 50 pounds of OHP assistance work.
I just got Beyond 5/3/1, so once I figure it all out I'm going to be figuring out what works best for me.0 -
Hey ladies...
Missed Monday...emotional upheveal...no sleep, no food...but all is good now.
So workout A today
5x5 Squats 105 all good
5x5 BP 105 (deloaded down to 100 last time due to failure) but this time got em out with lots to spare.
5x5 Row 105 (how convienient eh) I remember now why I workout barefoot tho
I workout at home too and the reason being the gym here being too busy.
@lydia...loin fruit......love it. I call my man child.0 -
@sexystuff - Nice numbers!
@kira - 2 works out in one. Awww yeah.
It seemed pretty dead this morning but I haven't been to my gym on TH morning in a long time.
Squat 115lb 5x5
Row 45lbs 1x5, 55lbs 4x5, 60lbs 1x5 - I think I finally have the form down so slowly going to get the weight up
Bench 95lbs 5x50 -
Woohoo Steff back squatting and shifting some fair weight there too.
Vendygirl, I could never crack Pendlays so well done lol!
Kira, that is some serious lifting there.
Debress it's all progress, even a deload as it means you are improving your form also.
So I got to the gym after work, although when I got in and had all my diy to do I sort of wished I had not.
3 sets of one leg glute bridges (20 per leg) and 12 39kg pull downs. Tough tough tough, the pulls are sets of 8 -12 so now I can do 12 next week I need to get the weight up a bit ready for the negative chin ups the week after (otherwise I may just find I am crashing off the pull up bars a lot)
3 sets of 20 step ups and 10kg dumbell OHP. I managed 10, 6 and 8 of the OHP still so hard! my 6 set I should have rested a bit longer. It's still more than I have managed before and I am starting to feel more even at it. There is a point during this part where I just seem to lose all coordination and really struggle with what I am doing.
3 sets of 20 back extensions (unweighted) again more than I have managed before but so tiring
and 30 crunches with 30 side crunches x 2.
Of what I am doing at the moment this is my least favourite workout for reasons I cannot explain. Tomorrow's is my favourite but I am not looking forward to it just now.0 -
Managed a short workout this morning, needed the sleep too much.
3 sets of 1 min glute marches and 10 32kg seated cable rows
2 sets of 12 18kg goblet squats and 8 12kg incline bench
And then I had to have my shower lol!0 -
Good session yesterday
Squat:
20kg x 10, 40kg x 5, 60kg x 3, 70kg x 1, 80kg x 1, 90kg x 3 did 90kg with a belt and felt like a nice little hug whilst squatting
Bench:
30kg x 5, 40kg x 3, 52.5kg x2
Deadlift:
70kg x 5, 90kg x 3, 100kg x 1, 120kg x 3 - First time using a belt for DL and made it so much easier I was shocked!!
Box Jumps
3x10
Reverse Lunge:
3x10 @ 45kg0 -
Hit my squat 3x5 65kg! Exciting!
Bench - deload - 40kg 3x5 no issues.
Then because my new deadlift socks arrived I threw in a couple of sets at 60kg. Just so I could look like a bumble bee!0 -
Girlie - you do NOT screw around, do you?
Yoga again yesterday
Wendler, Cycle 4, Week 3
Deadlifts
Warmups
5 @ 100
5 @ 125
3 @ 150
Working
5 @ 185
3 @ 210
3 @ 235
3 @ 210
7 @ 185
I was short on time, and tired from being at the gym every day this week so I called it quits after my main lift and went home. To eat. And then eat some more. And then after that I ate. 0 -
Lol no but it's same old same old here!0
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Yay! I forgot my belt at home so I had an axle bench day. I took wendler to heart and did assisted pull ups between sets, but at a semi easy weight. Thus my workout looked like this (pullups are the amount I'm actually pulling up):
Bench 43x5
Pull up 60x5
Bench 65x5
Pull up 80x5
Bench 75x5
Pull up 100x5
Bench 90x5
Pull up 110x5
Bench 105x5
Pull up 110x5
Bench 115x5
Bench 135x3
Bench 140x1
Bench 145x1
Then I did my axle complex for 4 rounds. Now it's ice cream time!0 -
Tree- I'm all tired reading that!
Lydia - looking good - do you look down or out? Just curious.0 -
Barely time to catch up with everyone. Had my migraine medication changed, then spent 4 days whimpering in bed. Finally got back to lifting today, now have to go out of town to see some family in the hospital, so will probably not get to lift again this week.
Today though…
Squat 135x6 140x4 145x4 150x2
OHP 70x3 70x4 75x1 weird numbers, I know
Dead 185x4
Not moving up much, but not slipping either. If I can maintain through this period of unrest, I know I can build my strength later. Everyone is doing great, it appears.
Have a great weekend.0 -
Lydia - looking good - do you look down or out? Just curious.
It is right in front of the wall so tend to look at the corner where wall meets mirror, otherwise I get sucked into looking in the mirror! Probably a bit too far down though..0 -
So I missed deadlifting this week so I went to the gym to do some pulling. It didn't go as planned. I wanted to do 3x3 at 330, but had to stop as 315 was soooo heavy. I think it was probably due to my bench PR yesterday and that tiring out my back muscles too much for really heavy pulling. So I did this:
Deadlift
135x10
225x5
275x5
295x3
315x1
315x2
225x3- I was going to do 8-10 here, but I was just done. ugh.
Back extentions just bodyweight 3x8
10lb dumbbell curlx12 and 35lb dumbbell straight leg deadx8 supersetsx3
I tried to GHR but the one at the Y has a really weird foot plate where only like 1/3 of your foot presses against it. It scared me so I did the SLDL instead lol.0 -
Saturdays session
Squat:
20kg x 10, 30kg x 5, 40kg x 5, 52.5kg 3x5
Bench:
20kg x 5, 30kg x 5, 42.5kg 3x5
Deficit RDL:
40kg x 10, 60kg x 5, 85kg 3x5
then I was supposed to do sprints and ball work but it was raining quite heavily so scrapped that and just went home :bigsmile:0 -
Failed at 112 pounds for squats today. I knew a fail and deload was coming.
I was in the rack with safety pins set properly, and when I struggled to stand after rep 4, the guy in the next rack came running over. I shook my head to keep him out of my way, made it back up, and then sat down on the next rep. What was he going to do anyway? The safety pins are about an inch lower than the bottom of my squat. I didn't even make any noise when I sat down. Still sitting on the floor, I said please don't do that again. I'm in the rack with the safety pins. It's safer for me to just sit down than for you to run over here and try to do something. He said I should get a belt so I don't get a hernia. This guy was squatting in the other rack, not even getting parallel, lifting his heels up every time he went down, poor form, and making a lot of noise doing it. I just smiled and said thanks.
So I put the weights back on and did 4 reps on the next set, didn't try for 5 because I figured I'd have to sit again. Kept trying, but the first set was the only full set of 5 I got done.
Then I tried 78 pounds on the bench press. Got the first 5, but failed on the second set on rep 5. Dumped the bar. A different (very nice) guy asked if I needed help, but I had already tipped one end off. He then offered to spot me, but I just wasn't feeling like I had it in me to keep doing the 78, so I backed down to 75. Time to deload on the bench as well.
Skipped my rows, as I had to pick up a co-worker and get my cat to the cat sitter so I can go out of town for the holiday. Feeling a little bad, but at least I made it to the gym this morning, and I have to take failures to keep progressing. Also in the plus column: I made my roller derby league's travel team! I would like to think it's partly because I'm getting stronger from all these weights I'm lifting.0 -
Hey Ladies I see some nice numbers...and good workouts...
Missed Friday was out all day and didn't get home till 8pm.....
Back at er today....
Squat 5x5 @ 110 no issues glad to be back up in these numbers couple more weeks and I will be back where I was prior to injury
OHP 5x5 @ 80...been here for a while...I got them out but form issues so stayed...failed next time...got them out next time but again form issues...this time no issues but I may stay here another workout just cause this is a hard one.
DL 1x5 130...this is the only lift giving me issues and not on the way up but on the way down...not so much if I do sumo so might have to stick with that...Not that I am complaining I actually like that style...maybe better then reg DL stance.0 -
5th week of SL began today
warm up squat
5x5 squat 105lb
warm up bench
stalled on bench at 75lb (my 1st time stalling on bench) 4,5,3,3,3
5x5 row 65lb ( i deloaded all the way back to week 1 cause i discovered that i've been doing them wrong the entire time; no biggie)0 -
I've been trying to get in 3 weekly workouts instead of 2 and it seems to make quite a difference with being able to increase my weights, which is great. I'm not sure if I will be able to keep it up over the holidays though.
Squats 60kg 5 x 5
Bench 27kg 5 x 5 (good for me because I've never fully recovered from frozen shoulder in both shoulders)
Deadlifts 62kg 1 x 5
Plus shoulders, biceps and assisted pull-ups.0 -
super quick drop in just to record from this morning
squat 67.5kg new weight 545 but not pretty
OHP 37.5kgs 1
then dropped to 35kg and it still wasn't great
Deadlift 85kg x 5 heavy!0 -
Great weights Iwoodroff.super quick drop in just to record from this morning
squat 67.5kg new weight 545 but not pretty
OHP 37.5kgs 1
then dropped to 35kg and it still wasn't great
Deadlift 85kg x 5 heavy!
Silly question, but do you deadlift with your bare hands? I wear gloves with the fingers out but as the weight increases, I'm afraid the bar is going to slip out of my hands.0
http://www.youtube.com/watch?v=twgiX-1I_qc&feature=youtube_gdata_player
