January workout check in thread
Replies
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I have been so rubbish at getting to the gym recently but I made it yesterday. Although I will say it is a bad idea to think you can go for higher weights than last time after 2 weeks away
Lol!
3 sets Hip Thrusts x 20 Dumbell rows 12 @ 14kg
2 sets goblet squats 10 @ 22kg 10 DB bench @ 10kg
1 set gob squats 10 @ 20kg 10 DB bench @10kg
3 sets 20 rdl @ 20kg
2*30s planks
40s side planks
30 side leg lifts
Totally wrecked by the end. I wanted to get myself a protein drink but I could not work out how to operate the vending machine so I just sucked it up and went home for tea0 -
Workout B went welllllll!
Squats 135x5x5
did not deload. I figured if I couldn't take it I'd do less sets, but I plowed through. I could feel my butt touching my calves so my ATG technique must be getting there! lol
DL 175x5
Those were somewhat heavy but not too bad. I had to reset on the 3rd rep because I wasn't using bumper plates like I usually am and the bar kept trying to roll towards me. All done with overhand grip. I tried to go hook but my callouses have somewhat healed during my week off and they were hurting.
OHP @70 5/4/3/4/3
So this was more of a struggle because hey, first time at that weight. But I DID hit 5 on the first set, so I'm not too worried. I still do my hang power cleans to get set-up every set
T-Bar Rows 40x5x5
Incline DB Flyes 20x3x8
Giant set of
BB Glute Bridge 50x3x10
Rope tricep pushdowns 45x8, 55x8, 60x13
Rope Hammer curls 45x8, 55x8, 60x10
Not too shabby for a first day back! I also bit the bullet and paid for 15 months membership since their special was expiring tomorrow. I ain't leavin' dat gym any time soon!0 -
Ok, now that I've found this group and posted a question, I feel I'm officially in. So, my first check in:
Workout B today:
Squat 5x5 @ 135 (again, for the 3rd time). Reps 4 and 5 on each set are still really hard - I can feel my trunk position changing from gently inclined to much more flexed as I stand up. I assume this gets better as I get stronger, though it doesn't feel one iota easier the 3rd time around. FWIW, I'd love to get a critique of my form, since I work out alone:
http://youtu.be/Qyxi_W8nESY
OHP 3x5 @ 75, then 2x5 @70. As with squats, reps 4 and 5 are slower and more effortful.
DL 1x5@ 155. The hard part here is my grip. I'm thinking of buying some chalk, because my lifting gloves seem to make it harder, not easier to hold on.
Welcome!
As for the video, just a few observations - Your bar position seems to be higher and on top of the traps, but this could just be the angle of the video. Bar path on the first rep is good. The next few reps it appears that you start back up by reducing the upper body angle and tipping forward slightly (I caught this by moving frame to frame, not from watching it full speed). You are also a little wobbly from left to right and that can indicate that one leg is engaging before the other causing the slight shift in balance. All of these were noticeable when going slow motion frame by frame, but could be missed at full speed. Everything was just slight and can be worked on.
For DL grip, have you moved to a mixed grip? Where one hand is underhand grip and the other is overhand? That can help a bit. Chalk also helps, but even with chalk, double overhand tends to fail well before the mixed grip.0 -
Today was workout A - first time I've had a 'bad' session
squat
Warm Up: 95 1x5
Working: 150 3x5
Bench:
Warm up: 45 1x5
Working: 70 5x5
Row:
Warm Up: 45 1x5
Working: 55 5x5
I have to go to a meeting but quickly: hip pain stopped my squats -- even deloading was a no go for a fourth or 5th set. Bench was a big hooray -- this is my 3rd workout doing 70 lbs and it's now easy/no problem at all, I'll add weight next time.
I've HATED doing rows and have fooled around with other exercises. I think because I've increased general strength I'm now more comfortable with these. So - these are 'new' for me and today was an easy 5x5 at my working weight.
Not crazy about the hip pain, but whatever... my next workout is only 48 hours away.0 -
Ok, now that I've found this group and posted a question, I feel I'm officially in. So, my first check in:
Workout B today:
Squat 5x5 @ 135 (again, for the 3rd time). Reps 4 and 5 on each set are still really hard - I can feel my trunk position changing from gently inclined to much more flexed as I stand up. I assume this gets better as I get stronger, though it doesn't feel one iota easier the 3rd time around. FWIW, I'd love to get a critique of my form, since I work out alone:http://youtu.be/Qyxi_W8nESY
OHP 3x5 @ 75, then 2x5 @70. As with squats, reps 4 and 5 are slower and more effortful.
DL 1x5@ 155. The hard part here is my grip. I'm thinking of buying some chalk, because my lifting gloves seem to make it harder, not easier to hold on.
Welcome!
As for the video, just a few observations - Your bar position seems to be higher and on top of the traps, but this could just be the angle of the video. Bar path on the first rep is good. The next few reps it appears that you start back up by reducing the upper body angle and tipping forward slightly (I caught this by moving frame to frame, not from watching it full speed). You are also a little wobbly from left to right and that can indicate that one leg is engaging before the other causing the slight shift in balance. All of these were noticeable when going slow motion frame by frame, but could be missed at full speed. Everything was just slight and can be worked on.
For DL grip, have you moved to a mixed grip? Where one hand is underhand grip and the other is overhand? That can help a bit. Chalk also helps, but even with chalk, double overhand tends to fail well before the mixed grip.
jstout covered the points of the squat, my two cents: don't use a pad on the bar, high bar squatting is fine just remember that the higher the bar on the back the more upright your torso should be0 -
Today was workout A - first time I've had a 'bad' session
squat
Warm Up: 95 1x5
Working: 150 3x5
Bench:
Warm up: 45 1x5
Working: 70 5x5
Row:
Warm Up: 45 1x5
Working: 55 5x5
I have to go to a meeting but quickly: hip pain stopped my squats -- even deloading was a no go for a fourth or 5th set. Bench was a big hooray -- this is my 3rd workout doing 70 lbs and it's now easy/no problem at all, I'll add weight next time.
I've HATED doing rows and have fooled around with other exercises. I think because I've increased general strength I'm now more comfortable with these. So - these are 'new' for me and today was an easy 5x5 at my working weight.
Not crazy about the hip pain, but whatever... my next workout is only 48 hours away.
Do you do more warm ups than listed? i.e. 2x5x bar. It may be a case of not working the flexibility in the hips, even doing some BW paused squats and focus on opening out the hips. Before I squat or DL my flex and foam rolling goes on for between 15-25 mins and it has improved my squatting a lot :happy:0 -
Yesterday I did 85 lb squats and 95lb dead lifts. I am still not strong enough to do 45 pound overhead press and my gym has those pre-weighted bars in 10 pound increments. So I did as many as I could with 30 lbs (which was 15 for my first set and 10 on my second) and then maybe next time I will try the 40 pound bar? I figured I would do it this way until I get up to 45 lbs then I can just use the regular bar...0
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Question: on my squats, on my last rep or so I find myself pushing up with one hip/leg more than the other. Should I wait until this doesn't happen anymore before moving up in weight? Or maybe I need to watch form videos on YouTube0
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Do you do more warm ups than listed? i.e. 2x5x bar. It may be a case of not working the flexibility in the hips, even doing some BW paused squats and focus on opening out the hips. Before I squat or DL my flex and foam rolling goes on for between 15-25 mins and it has improved my squatting a lot :happy:
This could certainly be a contributor - I did so some dynamic stretching and body weight squats; fewer than usual because I'm experimenting with what the 'best' quantity of these for me is...
I'm definitely looking into foam roller stuff for next time.
Root cause of the hip discomfort, I think, is my deadlift on Tuesday - it was a good lift but also a new PR so I think some residual soreness from that...?0 -
Yesterday was deadlift day, my favorite day, on my 5 week.
Warmup Sets:
5 x 75 pounds
5 x 90 pounds
3 x 110 pounds
Work Sets:
5 x 120 pounds
5 x 140 pounds
5 x 155 pounds- Went pretty easily!
Assistance Work:
Good Mornings-3 x 12 at 55 pounds
Hanging Leg Raise - 3 x 12
I still love deadlifts
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jstout covered the points of the squat, my two cents: don't use a pad on the bar, high bar squatting is fine just remember that the higher the bar on the back the more upright your torso should be
yeah, sorry, I get stuck into the low bar mindset, but high or low is fine.0 -
SL A today:
Squat: 5x5 @ 100
Bench 5x5 @ 80
Row 5x5 @ 85
Added on:
sumo deadlifts 1x10 @ 85
seated bent over shoulder shrugs 3x10 @ 25lbs each arm
landmine 180's 3x10 @ the bar
back raises 3x8 with 25lb plate
I decided to make the trek into downtown to go to the gym I take boxing at instead of the one closer to me based on the available equipment. I was treated to some new people watching, which was fun. Boxing tomorrow and then the weekend off.0 -
Squats 80kg 5,5,5
last couple of reps aren't very pretty but I didn't feel as overwhelmed by it as last time. Back is aware, but no pain.
http://www.youtube.com/watch?v=pjKTMnSWKXg
Forgot my tactical wee before the first squat set but then remembered after! Took the full 5 minute rest between sets too.
Bench 45kg 3,2,1 - the most I've ever done before is 2 and abandon. So rep PR!
The girl I asked to spot me is the classiest bird ever. 'Great, some girl on girl action'.. and then when I asked what her bench PR is 'oh something like a rep at 75kg but I was off my face on preworkout'. You have to smile!
Home for jacket tattie with chicken fajita sandwich filling, guac and coleslaw. Inhaled it!
Oh yes, and the hole on the belt I've been fighting to get to now doesn't feel quite tight enough. So that's good too!0 -
Welcome!
As for the video, just a few observations - Your bar position seems to be higher and on top of the traps, but this could just be the angle of the video. Bar path on the first rep is good. The next few reps it appears that you start back up by reducing the upper body angle and tipping forward slightly (I caught this by moving frame to frame, not from watching it full speed). You are also a little wobbly from left to right and that can indicate that one leg is engaging before the other causing the slight shift in balance. All of these were noticeable when going slow motion frame by frame, but could be missed at full speed. Everything was just slight and can be worked on.
For DL grip, have you moved to a mixed grip? Where one hand is underhand grip and the other is overhand? That can help a bit. Chalk also helps, but even with chalk, double overhand tends to fail well before the mixed grip.
jstout covered the points of the squat, my two cents: don't use a pad on the bar, high bar squatting is fine just remember that the higher the bar on the back the more upright your torso should be
jstout, thank you! The issues you identify are exactly the ones I notice too- that I lean forward too much trying to get "out of the hole" and that I am wobbly because my right leg starts pushing first/harder than my left. So, is there anything I should do to correct these problems, or is it just because I'm relatively weak, and squatting a few more times with this weight will make me strong enough to do them right? I'm asking because I've been "stuck" at 135 for 3 sessions now, and definitely don't feel ready to move up in weight tomorrow.
Also, I've never considered the position of the bar across my shoulders - it just went where I thought it felt right. I guess I can try out different locations on my shoulders and see what happens.
And finally, Mehdi says you shouldn't use a mixed grip until the DL weight gets super heavy (like, 300 lbs), so I didn't think it was an option. I'll try it next time, since I'm not sure where to find chalk, and hate the feeling of it on my hands.0 -
Last night was workout A
Squat:
Warm up: 2x5 45lbs.
Work: 5x5 75lbs. Same as last time, because I felt wobbly...still do.
Bench:
Warm up: 2x5 45lbs.
Work: 5x5 70lbs.
Row:
5x5 80lbs.0 -
Abozoki, could you try doing more reps? also as I started going up in weight it became more apparent that my twisted pelvis was causing me to be uneven as I start to rise from my squat. At the moment I am playing about with a new plan but I am only squatting to parallel not a2g as that is where I twist. A chiro helped some but I am waiting for a gp referral for physio as chiros are expensive!
Ladies there are some amazing numbers going on in here! I worked out again tonight. My normal pattern is M W F but as I have not been going regularly that has been out of the window, always well I missed this Monday so I will start next week... So I bit the bullet and started Wednesday. Now I have 3 workouts to get in this week then the program changes next week - it's supposed to be 4 weeks but I get half way through week 4 and something comes up so I stop, start again 2 weeks later etc. So this was my normal Wednesday workout. I dropped my weight for OHP as I could not find the 10kg dumbells but I did more reps with shorter rests.
3 sets 15/leg one leg glute bridges 2 sets 12 x 39kg pull downs 1 set 10
3 sets 20 step ups 12, 10, 8 x 8kg OHP dumbells
3 sets 20 back raises
30 crunches
30 side crunches /side
30 clam raises /side
I am feeling good that although I have gone a little soft due to not working out (and put on a few pounds) I have sort of maintained my strength. It's not easy at all but I am still at the same weight as when I was working out regularly.0 -
jstout, thank you! The issues you identify are exactly the ones I notice too- that I lean forward too much trying to get "out of the hole" and that I am wobbly because my right leg starts pushing first/harder than my left. So, is there anything I should do to correct these problems, or is it just because I'm relatively weak, and squatting a few more times with this weight will make me strong enough to do them right? I'm asking because I've been "stuck" at 135 for 3 sessions now, and definitely don't feel ready to move up in weight tomorrow.
Also, I've never considered the position of the bar across my shoulders - it just went where I thought it felt right. I guess I can try out different locations on my shoulders and see what happens.
And finally, Mehdi says you shouldn't use a mixed grip until the <b> DL weight gets super heavy (like, 300 lbs)</b>, so I didn't think it was an option. I'll try it next time, since I'm not sure where to find chalk, and hate the feeling of it on my hands.
As for Mehdi, remember he is aiming this at guys. A 300 lb DL is HUGE weight for a lot of women. My best pull is like 205 and I typically have to start mixed grip at 155-165 to hit all five reps in a row. I work on grip strength by using overhand on my warm ups, but working weight I go mixed. I've seen people mix grip 115 lbs. Grip how you are comfortable and able to get in the reps.
As for the squats.....well, I'll preface this with I believe that core strength is important in all things. Okay, that being said, for the tipping over, I recommend stabilizing the core more during the motion. You can start by taking a deep "belly" breath before you move down and hold it until you are about half way up. Taking a breath like that will fill out the core and allow you to hold the tension easier. You can also work on core strength (not just abs, but all muscles between arm pits and crotch). Front abs, obliques, and both upper and lower back. I don't know how far down in the threads it is, but I once did a "Crazy Core Lady" post that contained numerous core exercises. Not everyone feels the need to do or even likes doing core work. I love it and do something after every workout.
As for the legs....well, I struggle with a "lazy" left leg as well. I try to keep aware of this and work to engage it first on the way back up. There are other accessory work you can do (like one legged body weight squats), but I am not as knowledgable on that one. Maybe someone else here has some good exercises and recommendations.
Place the bar where it is comfortable. The placement on the back does change the overall body angle, but first and foremost, it has to work for you.0 -
Stef - I watched the "So you think you can Deadlift" series on youtube today. They talked about the rounding and gave some accessory work to help strengthen the back for that. You may want to check that out.
thank you those were the best things I've seen and I went on to watch the so you think you can squat series too.
I learned a lot. I have deloaded my squat already for form and noticed when I get atg it was an effort to get up at 135...more so than at 150...going to stay at 135 Friday make sure my form is good...I also noticed on the squat series they marked the middle of the bar. I know I am good as far as keeping my head and chest up so happy there...gotta watch my parallel and keeping knees out and pressure on my outter and back of my foot.
Deadlift was eye opening. I am going to deload that as well probably down to 150 and work on my form with that as well. lots of things in that series that make so much sense now...thrusting hip forward, and the speed of the bar coming off the floor and not resting between reps..(thought I had read/saw somewhere to take a breif pause between each rep)
Only question now is when do you start accessory work and do you do it on your off days or on your lifting days???? If I need to.
and...with my DL negatives I can't drop that weight at my house not yet...I am upstairs, hardwood floors, padded mind you...might get more pads but on the negatives do I have to drop it or set it down in a controlled manner?
Might almost be time to join a gym....:sad: :sad: :sad:0 -
From some of the stuff on the starting strength forums, I think the challenge with getting too deep below parallel is that your hamstrings will start to relax and lose their tightness so getting out of the hole will be harder. And relaxing can be an injury risk too.0
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Stef - I'm adding some of the accessory work on the end of lifting days. I added sumo DL after my rows since I had the bar all nicely loaded for that. I know I'm weak in my hamstrings and glute activation so that is what I will focus on with the accessory work. And I'm always adding core work in so I make sure to hit the lower back as well.
They also have a so you think you can bench series. I got a lot out of just the first video on that one.0 -
Interesting series, thanks to who posted "So you think you can deadlift"
Workout A this morning after adjusting my schedule this week for the snow/ice days.
Squats: 85lbs 5x5 easy peasy.
Rows: 3x5 65lbs
Bench: 3x5 65lbs
Dropped rows and bench down to 3x5 for time purposes since I'm at the point I have to rest more inbetween sets. Worked well since I got all 3x5 done even if they felt super heavy.0 -
I'm of the opinion you should always control the negative of the deadlift somewhat, but not to the point where it takes you 5-10 seconds to lower it (unless you're REALLY focusing on the negatives, but that's another topic altogether).
Do the accessoy work when you have time and feel like it, really. I do mine at the end of my 5x5 session because I'm already in the gym, and I like doing a bit more work. I'm actually thinking of trying to do my accessory circuit style to help my conditioning/fat loss here And when I'm healthy I like going in for a 4th day and doing corrective work and more conditioning targeted stuff like complexes and sled drags and cardio. 0 -
Good workout today. Husband was here, so I made him form check me (he watches videos and then watches me lift) and it all looks pretty good, though he made a few minor corrections.
Squats: 132 lb. 5x5, last two on last set pretty shaky
OHP: 92 lb. 5x5, but the last set wasn't great. I think I may need to wait between sets a little longer.
DL: 212 lb. 1x5 and ready to move to 215 next time.
I probably should be lifting heavier by now, but I'm still progressing, albeit slowly.0 -
Good Morning ladies!
This is what I got done today:
Squat 5x5 125lbs.
Bench 5x5 80lbs (so easy, probably cause I ate at maintenance this week due to TOM)
Row 5x5 100lbs (My first mini-goal for row reached)
When it's that TOM for you ladies, do you feel like your strength suffers? Or is it just me?0 -
Good Morning ladies!
This is what I got done today:
Squat 5x5 125lbs.
Bench 5x5 80lbs (so easy, probably cause I ate at maintenance this week due to TOM)
Row 5x5 100lbs (My first mini-goal for row reached)
When it's that TOM for you ladies, do you feel like your strength suffers? Or is it just me?
Mine was better during that time...I was so confused :huh:0 -
Yesterday was bench press day, my favorite day, on my 5 week.
Warmup Sets:
5 x 45 pounds
5 x 55 pounds
3 x 65 pounds
Work Sets:
5 x 70 pounds
5 x 80 pounds
5 x 90 pounds-Lol, definitely didn't get 5, but I got 2 sets of 3 instead, with a 2 min rest in between.
Assistance Work:
Dumbbell Flyes-3 x 12 at 40 pounds total (20 in each hand)
Pullups - 3 x 10 supporting 65 pounds of my body weight
I think I need to get out of my own head on these ones. I'm slightly gunshy about doing another roll of shame after two weeks ago, so I probably didn't go as hard as I could have. I might have been able to get 4, but probably not 5 on the last set.0 -
Good Morning ladies!
This is what I got done today:
Squat 5x5 125lbs.
Bench 5x5 80lbs (so easy, probably cause I ate at maintenance this week due to TOM)
Row 5x5 100lbs (My first mini-goal for row reached)
When it's that TOM for you ladies, do you feel like your strength suffers? Or is it just me?
Mine was better during that time...I was so confused :huh:
Interesting. Technically, it's PMS for me, not TOM. I'll see if there is a difference.0 -
Good Morning ladies!
This is what I got done today:
Squat 5x5 125lbs.
Bench 5x5 80lbs (so easy, probably cause I ate at maintenance this week due to TOM)
Row 5x5 100lbs (My first mini-goal for row reached)
When it's that TOM for you ladies, do you feel like your strength suffers? Or is it just me?
Mine was better during that time...I was so confused :huh:
Interesting. Technically, it's PMS for me, not TOM. I'll see if there is a difference.
I don't really notice any difference in my strength for either. I usually get crazy hungry during PMS however so sometimes I'll have a bit more gas in the tank from eating more, I guess? Working out tends to help with cramps/discomfort a bit for me, in fact, so I try to be active during my TOM just for that.
It's a bit crappy to squat heavy when the flow is also heavy, tho...0 -
Good Morning ladies!
This is what I got done today:
Squat 5x5 125lbs.
Bench 5x5 80lbs (so easy, probably cause I ate at maintenance this week due to TOM)
Row 5x5 100lbs (My first mini-goal for row reached)
When it's that TOM for you ladies, do you feel like your strength suffers? Or is it just me?
Mine was better during that time...I was so confused :huh:
Interesting. Technically, it's PMS for me, not TOM. I'll see if there is a difference.
I don't really notice any difference in my strength for either. I usually get crazy hungry during PMS however so sometimes I'll have a bit more gas in the tank from eating more, I guess? Working out tends to help with cramps/discomfort a bit for me, in fact, so I try to be active during my TOM just for that.
It's a bit crappy to squat heavy when the flow is also heavy, tho...
^^^true dat0 -
again, a meh workout for me:
Stayed on 135 lb squats, but I worked more on putting my weight on my heels and I can certainly feel it.
failed on 90 lbs bench, but I think I expected it somewhat.
Totally rocked the 95 lbs rows, though :smokin:0
