January workout check in thread
lwoodroff
Posts: 1,431 Member
Here's for the awesome sessions, the celebrations, the failures, the general lifting-specific chat 
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More squats!
Back squats with a squat bar:
50x10
100x10
140x5
160x3
180x3
200x1
220x1
230x1
240x1
250x1
250x1
And for the old elbow tendonitus 10lb curls 2x100 -
5X5 on all:
squats 125 lbs
bench 75 lbs (2nd attempt, boo ya)
row 75 lbs
it's a great feeling afterwards0 -
Wayhey back at the gym for the first time since Christmas eve! Took a bit of a deload, so squat 60kg 3x5 (felt heavy, not sure about form!) and bench 37.5kg 3x5
Then I braved the prowler. Ugh. I know I hate cardio but at least it's over fast!0 -
I would love to try a Prowler! I'm sure no gym in a 60 mile radius has one. I'm lucky to have a gym with a squat rack!
Still doing Wendler's 5/3/1 and I am loving it. The progress is slow, but, it's progress! At this stage I will take it because I was stalling on all my lifts even doing 3x5's once I got to the heavier weights.
PR of 215 deadlift (1x3) today, after lots of warm-ups so I was very happy, especially with the embarrassing way I've been eating over the holidays!
Tuesday I did 95 lb. bench press which isn't a PR but is back up to where I was this summer before I developed tendonitis in my wrist. Seems to be doing better so I'm hopeful I can progress.
I've also added kettle bell workouts once or twice a week for some cardio and loving it. My tummy seems flatter and I've lost a couple pounds, which is a miracle.0 -
I did some sort of indicator workout today where I tried 5x5 for all 4 main lifts (3x5 on the deadlift and that turned out to be too much, ugh! I was used to more sets doing 5/3/1!) - Barbell rows I consider somewhat accessory, really.
I rather easily did all sets. Going to deload with some hypertrophy work during the following week then get into the ICF 5x5 routine.
Squat: 125lbs
Deadlift 160lbs (only did 3 reps on the third set. the bar was one of those really rough ones and my grip failed)
Bench: 100lbs
OHP: 60lbs
The 4 lifts including warmups only took me about 50 minutes total.
My gym acquired a prowler about a month back and I still haven't tried it (every time I think about it, someone is already using it!) But I might actually add a few lengths of that at the end of tomorrow's workout. If my legs have recovered enough.0 -
I love the prowler. There's only space to do it outside at my gym though which leaves it for spring/summer/early fall as it's already dark when I leave work currently. So fun.
Day 4 of the Squatpocalypse:
Barbell back squat:
45x10
95x10
135x5
175x3
200x2
215x1
225x1 Was going to go higher, but this felt SUPER heavy
185x3
195x3
205x3
150x5
160x5
170x5
Then body weight hip thrusts 3x200 -
Finally got back to it today after nearly two and a half weeks off for the holidays. I decreased everything by 10 pounds because I knew that I wasn't going to be able to pick up where I left off, and it still killed me!
Squats 5x5 @ 75#
OP 5x5 @ 60#
Deadlift 1x5 @ 135#
This will likely be my only chance to get a session in for the next 10 days because I'm leaving for a ski trip this weekend, but I just had to get something in! Now I feel better...and tired! :yawn:0 -
Hi, I am new to the group and SL! Today was workout two but did the A set I started with B! I am adjusting to using barbell as I hadn't used it before! I noticed on my presses that my arms were wobbly one arm is stronger than the other ! I am also using the smith machine for squats and will eventually have to use it for presses since I won't always have a spotter! I should still see results right??
Thanks Cindy0 -
Hi, I am new to the group and SL! Today was workout two but did the A set I started with B! I am adjusting to using barbell as I hadn't used it before! I noticed on my presses that my arms were wobbly one arm is stronger than the other ! I am also using the smith machine for squats and will eventually have to use it for presses since I won't always have a spotter! I should still see results right??
Thanks Cindy
The Smith machine is the worst for squats and correct form.0 -
does your gym have a squat rack? they often have safety bars.. I never have a spotter and prefer not to actually. And second the 'avoid the smith machine' comment!
re the prowler - yes I use it outside too, but the gym is in a back alley (micro industrial estate) so it's easy to push it to the side if an occasional car needs to come by. And there is a PIR floodlight outside so no excuses!0 -
Hi, I am new to the group and SL! Today was workout two but did the A set I started with B! I am adjusting to using barbell as I hadn't used it before! I noticed on my presses that my arms were wobbly one arm is stronger than the other ! I am also using the smith machine for squats and will eventually have to use it for presses since I won't always have a spotter! I should still see results right??
Thanks Cindy
I third the "smith machine is evil". I tried doing back squats with it once and my knees ended up hurting something fierce. I just couldn't get settled in right! If you have a squat rack, use it
Yyou can also use it for "safety" bench presses. Drag a bench in the rack, set the safety pins to your chest level, and then you don't need a spotter because you can just shrink under. Not to mention, depending on the weight you work with, you might not need to be too worried. If you don't actually drop the bar, you can just roll it off. Or not use clips and try to unload the weight plates. Or, y'know, just ask for a spot. People are nicer than you think
And soldier on on the overhead press! It's a tough one!0 -
Yea I did some more reading on the smith machine and as you all agree it is discouraged! I will give it a go without the smith machine and see how I do! Thank You!0
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I got to the gym last Monday, but that was it. Going tonight. Basically just did walking during the holidays. Zumba last night.0
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Amy, are you using a mixed grip on the deadlift? That has made a world of difference to me! I try to use a regular double overhand grip on the warm up sets to build my grip strength but once it gets really heavy I switch to a mixed grip. And chalk!0
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The mixed-grip is really not recommended.0
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Hey all first workout of the new year...just couldn't do it on Wednesday...ick.
Amy Yes at 170 it is heavy. I started loading up 5lbs on DL at that point.
Today was workout A
Squats 120lb 5x5 feeling good, have to start really concentrating on form again...making sure to not let knees buckle etc.
Bench press is at 110lbs today got 5x110 out well for 2 sets, 5x110 was iffy (3rd set) but got the 5th one out, 4x110 4th set, 3x110 5th set.,....I still rawred after tho...hehe feelin' like a beast.
Rows failed last week so at 110 again...
and again this week fail....
3x4 @ 110 ( checked my form after first set wasn't feeling right, 2nd one was better but failed on last rep)
2x3@110
and done.....0 -
The mixed-grip is really not recommended.
really? I find it's the best as well and most lifters I talk to use it..
Amy I also have switched to sumo stance...love it0 -
I actually am one of those weird people for whom mixed grip just won't work right, I guess. Unless my grip is really shot I just keep to overhand or hook grip.
My tip here would be to relax. The first time I tried 175lbs I failed like, the bar didn't even move. I took a few breaths, did a few arms circles, sat myself in a squat stretch and focused on what my form was supposed to look like... Then I went back to it, and went for 2 reps! Haha! (And 4 days later I was lifting 185lbs for the first time as well.)
So don't tense up too much (you don't want to be loose, either). Focus on pulling your shoulders back, keeping the bar in contact with your shins (or almost) and DRIVE your heels into the ground like there's an insect of sorts under them and you REALLY don't want it to get out!
Also, there's no shame in using the 2.5lbs plates
Did I mention my chest session was FUN?! (The cardio at the end not so much. My legs are just toast. I need to rest them for a day or 2...) 20 sets for chest, 16 for triceps... So much volume. lol I'm not used to those rep ranges, either. Itching to gwr inro SL even more, but patience is a virtue 0 -
I wanted to see how far I could get with chalk so I could get my grip strength up, but when this happened I tried a hook grip--no go, then a mixed grip--still no go. It wasn't even just the grip, but I felt like my back and legs physically could not handle the weight. By then, it's entirely possible I'd either tired or psyched myself out, so I'm definitely going to keep experimenting with the grip for next time.The mixed-grip is really not recommended.
really? I find it's the best as well and most lifters I talk to use it..
Amy I also have switched to sumo stance...love it
Also wondering who doesn't recommend mixed grip.
I didn't have use mixed grip until a bit over 200 IIRC. I warm up with double overhand and then usually switch to mixed grip again at my first warmup set over 200. I don't want to be the idiot that rips their bicep tendon. I also do light curls 1-2 times a week (and I mean light like 10lbs) to keep those elbow ligaments/tendons blood flowing and happy.
Amy I would bet you psyched yourself out. You are one strong lady. I always tell myself if I could do 5 deadlifts at x weight, then I can at least do one at x+10. I haven't failed to get that one yet so it might be working for me. :laugh:
Today I did front squats just working towards a single max. My shoulders are still bruised from my last front squatting escapade so I didn't want to do backoff sets. I actually didn't really want to do front squats and thought I'd bomb horribly, but I ended up getting a PR. :drinker:
45x10
95x10
125x5
150x3
165x1
175x1
185x1
195x1
205x1
210x10 -
Finally got into the gym yesterday and it took me badgering myself to go. I had to leave work at 3:45 drive 30 minutes to file something in another county then double back to close to where I work, another 30-40 minutes due to traffic at rush hour, so I could get my workout in. I need to get a gym closer or get a home gym. Sadly those both cost money and with the hubs still looking for work we are on a strict budget. Convenience will just have to wait. My current gym i am payed up for the year so there is that.
Squat 125lbs 5x5
Row 65lbs 5x5
Bench 95lb 4x5, 100lbs 1x3
I think I am reaching my first stall on the bench. I haven't hit a stall on squat yet and this has me wondering 'am I ever going to stall?'. I realize it will be coming soon but leave it to me to wonder why I haven't failed yet.0 -
From what I've read, you can get a bicep tear using the mixed grip. It also puts uneven strain on your back. Apparently it helps the bicep to make sure your arms are locked out.0
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From what I've read, you can get a bicep tear using the mixed grip. It also puts uneven strain on your back. Apparently it helps the bicep to make sure your arms are locked out.
Where did you find this? :huh:0 -
bodybuilding.com0
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Just wrapped up my 6th week of SL
5x5 squats@ 130lbs
5x5 OHP @ 50lbs (deload)
1x2 deadlifts@ 165lbs (my 2nd attempt at this weight)
And just because yesterday I weighed in at 169 lbs, i added 5 lbs to the bar, took a 5 min. rest and did 2 reps at 170!!!! I can now say that I can DL my BW :bigsmile:
And, holy crap, I'm heavy! :laugh:
I was pretty much like this right after:
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Re: Mixed grip.
I'm not sure that bb.com is the most reliable source of information.
It is possible to tear a bicep tendon with a mixed grip...if you have bad form. Just like it's possible to create a multitude of injuries if you use poor form.
Skimstah grats on the Carolton. I mean bw deadlift. I am singing tom jones to you in my head.0 -
Yyou can also use it for "safety" bench presses. Drag a bench in the rack, set the safety pins to your chest level, and then you don't need a spotter because you can just shrink under. Not to mention, depending on the weight you work with, you might not need to be too worried. If you don't actually drop the bar, you can just roll it off. Or not use clips and try to unload the weight plates. Or, y'know, just ask for a spot. People are nicer than you think
And soldier on on the overhead press! It's a tough one!
I fourth-ed (?) on the no smith machine. And I agree about using the squat rack for bench press. I've done it, may have gotten some weird side looks but I ignore it. Since SL does so many sets (and even when I've dropped to 3x5) I find it weird asking for a spotter so much. But I also go at 6am to a gym with 5 squat racks so I don't feel bad taking up a rack to bench when its not so busy.0 -
Today was my first day back at it after 3 weeks off from barbell lifting (dumbbells in the hotels and the smith on the cruise just don't cut it). Felt so good to be back.
SL A
squats: 5x5 105lbs - probably could've gone higher but I normally work out at 6am and not noon so I'll stay here until I see how my weak self handles that at 6am (I'm always weaker at 6am compared to waiting till later in the day)
rows: tried some dumbbell rows instead of pendlay, just didn't feel right though. guess its back to pendlay tomorrow.
bench: 5x5 55lbs. also probably could've gone higher on this but I'm taking my time getting back into. Don't want to kill myself the first day back.0 -
bodybuilding.com
Um yeah... that isn't a very reliable source of information.0 -
Well, I really don't think we should take the opinion of those promoting Stronglifts to be 100% trustworthy, either.0
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Well, I really don't think we should take the opinion of those promoting Stronglifts to be 100% trustworthy, either.
No one does, at least I don't. I research credible sources and go from there based on my own experience. As anything in life. 0
