January workout check in thread
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Well finally back at it…
Squat 135-5 145-3 155-1
Bench 85-5 90-3 95-1
Row 95-5 100-5 105-3
Numbers about the same as when I last worked out over a week ago, just fewer reps. Probably should have deloaded and done more reps, but I didn't want to!0 -
You guys have awesome row #'s! I could never get above 80#.0
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It has been a crazy week with the frigid temps and insane legal cases at work so today was the first time back to the gym this week. OMG the resolutioners were out in full force, even in the weight room it was SO full of testoteronie! It was my punishment for not getting up and going to the gym this am. It was so crowded that I just did my squats and improvised from there.
Squats 5x5 125lbs.
TRX Tricep dips 3x10
TRX Rows 3x10
TRX pushup 3x10
Row 500 meters
I could Really tell how much my strength has gone up when I went upstairs to the TRX. Friday my butt will be getting up early and hitting the gym at my usual time to avoid these people.
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You guys have awesome row #'s! I could never get above 80#.
Yes you can just build up to it.0 -
This is my "3" week of my 5/3/1 program, and it's my first round.
Tuesday was deadlifts (work sets below):
3@120 pounds
3@140 pounds
3@155 pounds-I'm supposed to try for more on this set, and I got 6! I had to switch my grip after 3 though, I could have done more
Assistance work was good mornings and hanging leg raises. After doing SL, I'm not used to doing 10 reps of anything, so I got some really bad DOMS last week from the assistance work, but it seems to be better this week.
Today is bench press, should be fun!0 -
Squats-125 lbs 5x5
OHP-65 (had to deload) 5x3
Deadlift-205 lbs only got 3 reps of this :grumble: this is my body weight.
Monday, though, 205 deadlift-you are MINE.0 -
Wow! on the Deadlift.Squats-125 lbs 5x5
OHP-65 (had to deload) 5x3
Deadlift-205 lbs only got 3 reps of this :grumble: this is my body weight.
Monday, though, 205 deadlift-you are MINE.0 -
Wow! on the Deadlift.Squats-125 lbs 5x5
OHP-65 (had to deload) 5x3
Deadlift-205 lbs only got 3 reps of this :grumble: this is my body weight.
Monday, though, 205 deadlift-you are MINE.
Thank you! This is my first stall on the deadlift. I was really hoping to nail it today, but oh well. Another day
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wolfsbayne--awesome DL!
Today's workout (all reached 5x5--I didn't do any morning cardio today):
OHP: 50 lbs
Squat: 100 lbs (last time I was just short of parallel, so this time I went for parallel and will hang out here for a bit to work on form)
DL: 130 lbs
I am scrapping a cardio workout and switching to TDEE to monitor calories (and bumping them up ever so slightly, then bumping up after about 3 weeks). I figure if I wanted to gain any, right now would be the time to do it.0 -
Sorry to hear. I threw out my back when I was 22 years old picking up the cat. The night before this I had been sitting at a concert in the rain for 5 hours hunched over because the seats had no backs. Dr. gave my muscle relaxers and I think I slept for a week. Hope you get to feeling better.
Thanks, after laying in bed all day yesterday with my heat pack (it was too cold for me to even consider ice and i had no swelling) I am 95% functional today. I really have no idea what happened but I'd attribute it to taking 3 weeks off and being overzealous on the weight even if I didn't feel like it was too heavy. Or Shaun T killed me when I did insanity tuesday so I could avoid the polar vortex outside. Taking tomorrow off as well but I'm antsy about working out again.
ETA: Also, another amazing lift wolfsbayne! (And of course all you ladies are doing great lifts!)0 -
Wolfsbane I feel like you need an avatar/profile. You are free to ignore my feelings of course!
Lydia I am also hangry. Rawr! Even with all the protein. I know it'll pass slightly after a week or two.
Stef: I think TDEE- anything is considered a cut Miss.
Everyone has some awesome numbers!
Today I was back to squatting. I had extra warm up sets, but my leg felt fine. That stuff is so weird! Also squatting every day for 8 days felt fine (other than the leg thing) but I take 2 days off and I feel like I'm 95. Go figure.
Today I had barbell back squats:
45x10
95x10
115x5
145x5
175x3
195x1
215x1
235x1
245x1
255x1
265x1
275x1 Wooo new PR!:drinker:
225 3x3
165 2x5
Body weight hip thrusts 3x200 -
Wolfsbane I feel like you need an avatar/profile. You are free to ignore my feelings of course!
Lydia I am also hangry. Rawr! Even with all the protein. I know it'll pass slightly after a week or two.
Stef: I think TDEE- anything is considered a cut Miss.
Everyone has some awesome numbers!
Today I was back to squatting. I had extra warm up sets, but my leg felt fine. That stuff is so weird! Also squatting every day for 8 days felt fine (other than the leg thing) but I take 2 days off and I feel like I'm 95. Go figure.
Today I had barbell back squats:
45x10
95x10
115x5
145x5
175x3
195x1
215x1
235x1
245x1
255x1
265x1
275x1 Wooo new PR!:drinker:
225 3x3
165 2x5
Body weight hip thrusts 3x20
<
Here ya go Fittree That was taken a few years ago, though. Awesome workout! I've been toying with the idea of doing weighted hip thrusts. Of course, I'd have to do them at home...too self conscious to do them in the big boy weight room :blushing: 0 -
First Stronglift workout. 4 hours of sleep last night (I'm not so sure why insomnia decided to strike such a deadly blow right on a thursday nght. Couldn,t t have waited one more day?!)
Squats 135x5x5
that was surprisingly smooth. Not easy, but I was worried cuz I had previously only done 1 set of 6 @ 135
Bench 105x4 100x5 100x5 100x4 100x5
decided to lower the weight to 100 because apparently adding a 1 sec pause at the bottom makes a HUGE difference. Also tried to fiddle with the brand new rig the gym got to see if I could use the safety bars as a "spotter" but the benches aren't high enough so it doesn't work
(that took 5 mins or so!)
Pendlay Row 95x4 95x5x3 95x4
Still find these a bit tough in that having to pull from the ground means having to be explosive. Hopefully it'll translate to my pull-up strength down the line. Normal bent-over rows never quite felt comfy for me either...
I then finished with the ICF recommended assistance work
BB Shrugs 115x8 125x8x2
DB Tricep Ext 15x8 17.5x6 17.5x6
superset with
DB incline curls 15x8 17.5x8 20x7?
Back extensions (no weight) 1x10 1x15
Cable Crunch 55x10 64x15 75x15
I can't get these to feel right. I tried facing the pulley, facing away from the pulley, standing, kneeling... Maybe I need more weight...
Total time: 1h20m (including warm-up. I stretch/cool down in between sets)
To be honest, I feel underwhelmed by this workout. But that may very well be because I'm sleep deprived and had a REALLY hard time focusing. Tomorrow I'll do some conditionning to try and kick myself back into it. Calves are till sore as hell though. Jump rope is evil.0 -
Last night was Upper Body 3x8. It was just alright.
BENCH PRESS
Warm Up:
55x5
65x3
Working Sets:
75x8, 75x7, 75x6 - :grumble:
PULL UPS
8x3 - Something new I'm trying. Last couple sets were tough
PUSH PRESS
Warm Up:
45x5
Working Sets:
60x8, 60x8, 60x8 - Only the 2nd time doing these so easing into them
BENT OVER BARBELL ROW:
Warm Up:
60x5
Working Sets:
82.5x8, 82.5x8, 82.5x8
ASSESSORY WORK:
CABLE OVERHEAD TRICEP EXTENSIONS:
#10x8, #10x8, #10x8 - My cable machine has #s not weight #s so this is probably 35-40ish lbs
BARBELL CURLS
42.5x8, 42.5x7, 42.5x6
Workout Analysis-Bench sucked (as always) so I'll deload it down to 72.5. I need to work on my form-I lose my tightness halfway through the set. Pull Ups have gone nowhere for a long time so I'm kicking up the volume & will see how that goes. Push Press was more explosive but still losing it a bit in the last reps of the set.0 -
Last night was bench press, my "3" week on 5/3/1.
Working Sets:
3 x 70
3 x 80
3 x 90-I got three reps in, but man, they were UGLY!
My assistance work:
Dumbbell Flyes- 3 sets of 10, and I got all my reps
Assisted Pullups- 3 sets of 10, supporting 70 pounds of body weight
I still can't do negatives with pullups, I drop too quickly. My goal is to be able to do one real one by March. The dumbbell flyes made my weak shoulder start to hurt a bit last week, so we'll see if it's better this week.0 -
I'm starting 5x5 on tuesday, and i'm super nervous i'm going to have TERRIBLE form, I've done a lot of research and watched a bunch of videos about it...how did you all perfect your form? i'm just afraid i'll hurt my back! and do you all just do the 5 x 5 program or do you throw in a little cardio too?0
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I'm starting 5x5 on tuesday, and i'm super nervous i'm going to have TERRIBLE form, I've done a lot of research and watched a bunch of videos about it...how did you all perfect your form? i'm just afraid i'll hurt my back! and do you all just do the 5 x 5 program or do you throw in a little cardio too?
I was the same way as you. I watched TONS of videos on form and had my son and fiance watch me while I did the sets. I still struggle some with form when the weights get heavier and I'm struggling to get back up from the squat, but I don't hurt in any places that I shouldn't (ie, my back), so I figure I'm ok.0 -
I'm starting 5x5 on tuesday, and i'm super nervous i'm going to have TERRIBLE form, I've done a lot of research and watched a bunch of videos about it...how did you all perfect your form? i'm just afraid i'll hurt my back! and do you all just do the 5 x 5 program or do you throw in a little cardio too?
I found that starting with light weight, or just the bar (standard Olympic bar weighs 45 pounds on its own), or even dumbbells (if the bar is too heavy) was the way to go. I did my research like you have, watched myself in the mirrors, and asked the trainers to take videos, etc.
I had really bad back problems, due to rugby tackling injuries and a car accident, before I started lifting weights, and after lifting for a while, they went away (unless my form was off and then they came back
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When I was doing SL, I added in a short sprint session after my lifting session 2 days a week, and then I also went for a slow, long run on one of my rest days, but that was purely because I enjoy running, not because I "had" to.
ETA: From everything I've read and learned, I don't think cardio is necessary in conjunction with SL. Having said that, I like to do cardio and weight training together because it helps my endurance, so, my advice is that if you enjoy cardio, do it, as long as it doesn't impact your lifts.
For example, if the cardio is making you too sore or leaving you with no energy to do squats the next day, then either do cardio after your strength session on the same day, or arrange a schedule where you get a day break in between a cardio day and your strength day.0 -
Argh it appears that as well as sapping my strength cutting is also addling my brain.
maybe it was starting with the evil prowler.. did 3x4 plus a little bit (3 runs of there/back/there/back..).
Squats 67.5kg 3,3,2 rubbish. Felt like a million tons. Aware of all sorts of problems at the time (knee slide was an issue in the first set), trying to stay tight (how -do- you do that?!) and generally feeling a bit 'meh' about it all.
[video]
http://www.youtube.com/watch?v=VEaFXgCa6qg[/video]
Press was even worse - 32.5kg 5,4,3 given that I nailed 35kg 5,5,5 recently this feels so frustrating!
Deadlift - warmed up with 70kgx3, 85kgx1 then should have gone for a PR at 95kg but no, managed to misload the bar and only put 90kg back on. Then the belt was digging into my ribs (must work out how to put it on a bit higher for deadlift..) and I just did 2.
Finished with KB swings 12kg KB and forced myself to do an extra set from the other day so 4x20s with 10s rests.
Ball of foot isn't 100% but it's livable.
Tweaked my butt taking the 20kg plate off the bar after deadlifting in the same place as I did before. Not so badly. Will be cautious and keep an eye on it..
Inhaled bacon and eggs once home!
I keep having to remind myself this too shall pass and if I hadn't been a non-cardio lazy slug for so long I wouldn't be having to cut!
If you've got this far you deserve a medal for putting up with the whining 0 -
Hey Ladies
@Fittree hehe so apparently I have been on a 20 year bulk...hahahahaha
I always thought of "cutting" as the thing you do after a bulk...
Anyway workout B for me...my fav although with my form check on rows....liking A again. Explosive movements...
So today tried a chin up and pull up got 3/4 for both...now to work on my negatives.
Squats @ 140lb 5x5 (at pre injury weight) looking forward to getting past this, really concentrating on form making sure knees are being pushed out and not buckling...although leaned forward a bit on the 3rd rep of last set..might stay here to work on form.
OHP @ 83.5....yup 83.5...my weighted collars are 3lb 8oz..so gonna use those instead of going u p that 5lbs see how that goes
well sets for OHP went 2x5, 1x3 (really pushed that 3rd one out), 1x3 (1/4 way into 4th),1x3 (struggled with 3rd again) but definately a win for me...
DL @ 160 sumo stance again...
HIIT is making me hungry that's for sure not so bad today but DOMS in my calfs...:grumble: :grumble: :grumble: making my squats interesting
Now for the foodz YESSSSSSSSSSS0 -
Way better wolfsbane!!!
Lydia. I stay tight cause I don't breathe if it's less than 5 reps.
Almost gym time. Woot!0 -
A huge part of staying tight, like fittree said, is in the breathing. I have a weird thing where I inhale on the very first inch of the lowering (and not before I start the rep, lol) of the squat and then hold it in until I'm back up. But yeah, some people can hold it in for multiple reps. It's not mandatory, but you really shouldn't be exhaling in the middle or at the bottom. That'll mess up your tightness a good bit.
And hey this morning,s workout earned me 1800+ points on fitocracy! Woo!0 -
I went to the gym and foam rolled/stretched for an hour and my shoulder was too tight to squat. So I cam home. :laugh:
Hope you are all out there killing it!0 -
My core tightness is fine actually, more my chest and shoulders tend to lose tightness when I'm thinking of everything else!0
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Hello I really enjoy reading this thread I am learning allot thanks everyone!!
Today I will finish up week 2 of SS. I have made silly mistakes but I think I am figuring all this out! I wasn't new to working out just to using the bar so I would forget I needed to include the bar weight and then add plates to it. Anyhow I follow a keto approach to eating and walk or sprint on my days I am not doing a SS session. In addition to SS I will work the biceps, triceps, and glutes if I have enough time or energy.
Some things that concerns me is getting hurt!! I have the Supple Leopard book and reference it allot as well as videos! Crossing my fingers everything will ride smoothly!0 -
I accidentally took two weeks off (life/holidays) so went back to start week 7 of SL last night.
Deloaded on squats to 115x5x5
95x5x5 bench
115xFAIL on Pendlays.
I can't walk today. Darnit.0 -
My core tightness is fine actually, more my chest and shoulders tend to lose tightness when I'm thinking of everything else!
Sounds like pushing your elbows forward (trying to make them perpendicular to the ground) might be the cure you are looking for, then
I almost decided to go do workout B today, even though I did A yesterday (full night of sleep makes me restless! lol). But instead I'll do some workout DVD. I miss doing Tapout XT. Kicks and punches are always fun ^^0 -
end of week 7 on SL for me
squats 5x3 at 135lbs. i'm gonna stick with this weight for a little bit as form is questionable. I also seemed to have pinched a nerve with bar on my back...it feels odd.
bench stalled at 80 lbs for the 2nd time. 5,3,3,3,3
row 5x5 85 lbs0 -
Today was workout B
Squats: Started with 2 sets of 5 with just the bar, but my son said I was still rocking forward coming back up, so he refuses to let me up my weight until I get it right. So I did 5x5 with the bar for a total of 7 sets.
Overhead Press: 2x5 45lbs, 5x5 50lbs.
Deadlift: 1x5 95lbs, 1x5 105lbs.0 -
Workout B went well! Although I'm feeling yesterday's extra work. I might regret going at it so much down the line, ha!
Squats 140x5x4 and 140x4. Grinded out the last rep of every set though. I managed to get videos so I'll be checking those out but the good news is that I easily break parallel xD
Deadlift 165x5 however my grip was shot for some reason (only did 2 warm-up sets, though) so I had to keep resetting and the last rep was done with a mixed grip because I just couldn't get my fingers to hold on tight. My straps might be useful for this
OHP 5, 5, 4, 5, 4 @65lbs I don't know if I struggle because I hang clean my weight every single set. I *could* use a shoulder level hook, but cleaning the bar is so much fun!
Then went on to do
Wide grip pulldowns 95x5 and 100x5x4
Close grip bench press 65x8, 75x8x2 and 80x8
Barbell curls 40x8x2 and 40x6
Ab wheel rollouts (from knees) 10, 8, 8
Whole thing including a 10 min warm-up with bodyweight took me 1h20m.. Not too long considering the work I put in
And a bit later I'll do Tapout XT Muay Thai to stay in the game with my cardio.0
