January workout check in thread
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Spent the night in WI at a friend's house where the dogs will stay when we have to leave them. The new dog seemed right at home, so should go well. Got home and didn't want to do anything, plus had to make some work food. Dragged my butt downstairs anyway. Glad I did! Numbers aren't great, but aren't far off from my recent short break (and my last deadlift day was awful!).
Squat 135-6 140-5 145-4 (almost 5….) and an extra set of 155 for 1. Ugh. Really thought I could do 2! Next time….
OHP 65-5 70-3 75-1
Deadlift 185-4 Would love to had made 5, but since last time it was zero, I'll take the 4!0 -
missed working out on Friday (rested the extra day to make sure my back was alright) so happily went back to the gym this morning. The bf convinced me to completely deload on everything because (1) my back someone got tweeked last week and (2) I took such a long (3 weeks) break for vacation and the holidays. So it took me a measly 25 minutes to get through A today with no weight on the bar. Bahh I don't feel as cool when I can push through and have no need for a rest!0
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Sunday's workout (skipped Saturday due to time shortage, so my 205 lb deadlift will have to wait till tomorrow :grumble: ):
Squats: 125 lbs. I stayed here because I wanted to make sure my form was right. It was tough, but I think I'll move up to 130 tomorrow.
Bench: 80 lbs. This was surprisingly easy.
Rows: also 80 lbs and also surprisingly easy. I really worked on my form and I think that's why it seemed easier. I think I was making it harder on myself.0 -
Conditioning and corrective/weak area work day. Did 3 rounds of the Death by Barbell complex (started at 45 and up 5lbs each round). It's basically 8 each of:
- power snatches (I do hang atm)
- overhead squats
- push-press
- back squat
- back lunges (each leg)
- bent over rows
- romanian deadlifts
Considering the weight, the last 2 exercises are very welcome, but by that point you're so shot you kinda don't care lol (between 4 and 5 mins total each round)
Did 3 minutes of power cleans @ 65 (2 reps every 20 seconds). Slowly getting dat form down!
Then went on to do strength work on dips and pull-ups with 50lbs assistance, as litte sets as possible to 10 reps (dips got there first). I really wanna be able to do those without assistance in a month and some so gonna work hard here!
Did some external/internal cable shoulder rotations and cable hip adduction/abductions because my shoulders and groins are my weaker parts.
And then finished the session with my swinging burpee burnout finisher @40 lbs on the Kettlebell. I think tomorrow will be my extra off day from the main program. My shoulders are super tight!0 -
Hello Ladies
wish my son would spot me...jeez...he thinks squats are done on your toes...hehe
So workout A for me today
Stayed at 140 due to form questions last week so dug out my trusty stool for depth that's good now just gotta concentrate on not leaning forward in the later sets
So 5x5 @ 140 today
Bench press
@110 today only failed on last rep this week so crossing my fingers I nail it this time...
Nope failed on set 3 last rep...then only got 2 out on 4 and 5...form I think last week I don't think it was coming down far enough...crap...oh well 105 isn't bad. (again I wonder if I don't have a block when they are here as well)
Rows @ 115 today after studying up on form found out why they were so hard...ick.
2x5 @ 115
1x4 @ 115
1x3 @ 115
1x2 @ 115
Son told me just to stop when I got down to that few reps...hehe I told him to bite me0 -
Stef if he really hates few reps wait till you move on to something like 531.0
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Workout B this morning (my preferred workout)
squats 3x5 at 125. Getting sick of squats every day so, yeah, 3x5 sometimes.
OHP at 75 woop! The last two sets were rouugghh.
DL at 185. Good stuff.
Excited to put up 100 on bench on Wednesday... Well, hopefully.0 -
Workout B this morning (my preferred workout)
squats 3x5 at 125. Getting sick of squats every day so, yeah, 3x5 sometimes.
OHP at 75 woop! The last two sets were rouugghh.
DL at 185. Good stuff.
Excited to put up 100 on bench on Wednesday... Well, hopefully.
Way to go on the OHP! I'm jelly..:happy:0 -
Back to it today after nearly 3 weeks off! Workout A this evening, but had to do a massive deload because of the time off, and just felt all around weak (still sore from just wrapping up a week of skiing too!).
Squats - back to 70 pounds but only managed 5,5,5,3,4
BP - 5x5 at 60
Rows - 5x5 at 75
Then 2 miles of speed intervals on the treadmill! Hope I'm not any more sore tomorrow!0 -
Workout B this morning (my preferred workout)
squats 3x5 at 125. Getting sick of squats every day so, yeah, 3x5 sometimes.
OHP at 75 woop! The last two sets were rouugghh.
DL at 185. Good stuff.
Excited to put up 100 on bench on Wednesday... Well, hopefully.
Way to go on the OHP! I'm jelly..:happy:
And 100 on bench?? You must have awesome upper body strength.0 -
First 5x5 workout so I was unsure of what weight to use.
Squats 5@45
BP 5@45
BR 5@55
Followed up with calf raises 2x20@40, assisted pullups 5x5, bicep curls 5x5@10, and arc trainer for cardio.
Question : does anyone do SL on back to back days?0 -
Last night was Legs. Good workout!
FRONT SQUATS
WARM UPS:
45(bar) x5
65x3
75x1
WORKING SETS:
80x5 x3 - Form is getting better on these. Elbows are still dropping a little on the decent.
OVERHEAD BARBELL WALKING LUNGES
30x3 for 60 sec each set - Easy-peasy. Something new I've added so easing into them w/the weight.
BARBELL GLUTE BRIDGE (PAUSE @ TOP OF REP)
115lbsx15 x3 - Haven't done these forever.
BARBELL CALF RAISES (SLOW REPS)
140x2 for 60 sec each set
DONKEY CALF RAISE W/DIP BELT & STEP (FAST REPS)
75x2 for 45 sec each set
Workout analysis-My leg workouts so far this year have really been good. Going to kick up the lbs for everything next workout0 -
I have two, one from last week.
Friday night was squats, my "3" week on 5/3/1.
Working Sets:
3 x 120
3 x 140
3 x 155-I got 5 reps instead of 3
My assistance work:
Straight Leg Deadlifts- 3 sets of 10 x 85 pounds
Split Squats- 3 sets of 10 x 65 pounds
This is easily my hardest day, my legs shake by the time I get to the split squats. It's working though!
Last night was OHP, and I'm on my heaviest week of 5/3/1
Working Sets:
5 x 55
3 x 65
1 x 70-I got 2 reps here, which is a new PR for me!
My assistance work:
Dips- 3 sets of 10, supporting 55 pounds of my bodyweight
Chinups- 3 sets of 10, supporting 55 pounds of my bodyweight
This went a lot better than I expected it to, I almost got 3 reps at 70 pounds but the bar didn't make it past my forehead on the way up.0 -
First 5x5 workout so I was unsure of what weight to use.
Squats 5@45
BP 5@45
BR 5@55
Followed up with calf raises 2x20@40, assisted pullups 5x5, bicep curls 5x5@10, and arc trainer for cardio.
Question : does anyone do SL on back to back days?
Good job on starting! Always best to start light and work your way up, concentrating on having great form. SL means that you're squatting 3 days a week, so it's best not to do it on back to back days, because you need the rest day in between for recovery.0 -
Question : does anyone do SL on back to back days?
I have, but don't recommend it. Its going to get really heavy really fast. I only do so when I have to do travel for work which gets in the way.0 -
Today was the day!
Squats: 130 lbs all 5 sets of 5
Rows: 60 lbs 5-4-4-3-3 ( I think I'm going to deload and stay at 50 lbs for a little bit and then start moving up again)
Deadlift: 205 lbs! all 5 reps. Oh Yeah!!!!0 -
Amazing what a couple of days not cutting (visited sister, had stir fry and was training today with hotel food..) and not doing the prowler first will do!
Squats - 67.5kg 5,5,5 YES! finally.. it was not a pretty sight but I did it.
http://www.youtube.com/watch?v=A7jY_2Wf7_M
Bench - 42.5kg (back to my nemesis weight!) 4 and a rescue after unwisely trying a 5th rep, then my rescuer kindly spotted my other 2 sets - 4 and 3. We will get there (again) (eventually)..
and then as it was late I came home and ate left over stir fry! Yum..0 -
Workout B this morning (my preferred workout)
squats 3x5 at 125. Getting sick of squats every day so, yeah, 3x5 sometimes.
OHP at 75 woop! The last two sets were rouugghh.
DL at 185. Good stuff.
Excited to put up 100 on bench on Wednesday... Well, hopefully.
Way to go on the OHP! I'm jelly..:happy:
And 100 on bench?? You must have awesome upper body strength.
Aww shucks. I've had pretty abysmal upper body strength my whole life, it has surprised the hell out of me that I've made so much progress on benching since starting SL.
I am also 5'10" and weight about 250, so putting up 100 is not even close to body weight for me lol.0 -
Workout B this morning (my preferred workout)
squats 3x5 at 125. Getting sick of squats every day so, yeah, 3x5 sometimes.
OHP at 75 woop! The last two sets were rouugghh.
DL at 185. Good stuff.
Excited to put up 100 on bench on Wednesday... Well, hopefully.
Way to go on the OHP! I'm jelly..:happy:
I owe it all to my rugby and basketball playing days... OHP and its cousin the Push Press have always been my favorite two lifts.0 -
8th week of SL
squats 5x5- I deloaded to 120 from 135 because I was not hitting parallel every rep, and form is everything. I can easily hit parallel and beyond with a wide stance, not sure why it has taken me 8 weeks to figure this out. I always stood hip width apart and i'm just not going to hit parallel due to mobility issues in my left knee which in turn affects my left hip.
ohp 5x5 at 55lbs boo! deload
deadlifts 2x3 at 155lbs (should have been 160) but it just felt too heavy.
also, i think i pinched a nerve on my upper back with the positioning of the bar during squats. it's slightly painful. All of that just affected my whole workout and I think i'm gonna take a deload week to rest & recover and work my way back up. Just feeling drained and in need to take back a step or two.0 -
I was not in the mood to work out this morning. I really should have gone later in the day but wanted to get it over with.
I... Did not squat. Did not Pendlay Row.
But I did hit 5x5 at 100 pounds on bench!!!! The only struggle were the last two reps on the last two sets. I was pretty stoked.
I also did 3x10 RDLs but it was with the bar only, and was a nice stretch for my hamstrings.0 -
I was not in the mood to work out this morning. I really should have gone later in the day but wanted to get it over with.
I... Did not squat. Did not Pendlay Row.
But I did hit 5x5 at 100 pounds on bench!!!! The only struggle were the last two reps on the last two sets. I was pretty stoked.
I also did 3x10 RDLs but it was with the bar only, and was a nice stretch for my hamstrings.
Bro day!0 -
Ugh. I think I psyched myself out this morning. This workout was subpar. But I went, I saw, and I barely did do squat (see what I did thar?)
My knees (esp. the right one) are feeling super tight. My ankles are kind of weird. My calves are kinda tight. The tendon on the inside tends to pop and crackle when I squat. Not 100% sure what caused it, but doing 15 mins of jump rope and calf presses on the day after the "injury" was probably not my brightest idea. That was a week ago.
So I wasn't gonna do it. I was going to do leg presses and keep my knees at less than 90 degrees. But I looked at the squat rack, saw the empty bar and couldn't resist. 45 felt great. 65 was good too. I was focusing on form and I actually felt like it was making it better. 95 was fine.
Then I got to 125 and barely cranked out 4 reps. Went back down to 115 and only did 2 more sets of 5. (last workout I was at 140
). My knee started going rice crispies on me. I still had strength, it didn't hurt, but I really didn't wanna push it.
Did my 5x5 on bench @ 100lbs without too much of a struggle. The pause at the bottom is feeling a bit more natural. Gonna do one more workout here though just to solidify that.
Did 2 sets of rows at 95. My form felt off, awkward and actually downright shatty. So I lowered to 85 for the last 3 sets. Might work my way back up from here.
Then did 3 sets of good mornings (25x10, 65x10x2) supersetted with rear delt flyes (12x8x3)
3 sets of chins and dips with 80lbs supported
Aaand ended with cable chops x10 for 20, 25 and 30lbs.0 -
Last night was my Upper Body 3x5 night. It was just okay
DEADLIFTS
Warm Up:
95x5
125x3
155x2
Working Set:
180x5 - Deloaded from 185.
BENCH PRESS:
Warm Up:
55x5
70x3
Working Sets:
80x5, 80x5, 80x5 - Deloaded from 83.5
OVERHEAD PRESS
Warm Up:
45x5
Working Sets:
58.5x5, 58.5x4, 58.5x5 - Increased these a measly 1 lb from last week - felt like about 10 lbs
ACCESSORY WORK:
Dips 6, 5, 4 - Don't know what's up with these. I think my form is off or something
Chin Ups 3x5
Workout Analysis - Got all reps but deloaded everything but OHP. Recorded one set of my Bench Press and the bar path is going from mid sternum up towards the top of my chest, which means I'm moving the bar more than I need to. Anyway, might mess with Deadlifts next week just for the heck of it to see what my 1RM is.0 -
Last night was deadlifts, and I'm on my heaviest week of 5/3/1
Working Sets:
5 x 130 pounds
3 x 150 pounds
1 x 165 pounds -I got 5 reps here, and that makes me really, really happy! I also used chalk for the first time in forever, and I forgot what a huge difference it makes for me at heavier weights.
My assistance work:
Good Mornings- 3 sets of 10 x 45 pounds, next round I'm adding weight to them, but I want to make sure I get the form down first
Hanging Leg Raise- 3 sets of 10
Next week is a deload week, and then I'm increasing my numbers.
I'm debating as to whether to increase my weight on these by the normal 10 pounds for the next round of Wendlers, or if I should go straight for an extra 20, because these seemed pretty easy to me. My highest ever was 5 x 190 pounds, and that was April of last year, pre-shoulder injury, and I've been working my way back up since September.
Any advice?0 -
The talk last month about lifting belts has changed my workouts.
Deadlifts are progressing much better and I have not had an injury since I got one. I'm now at 210 and increasing next time.
So, thank you. I had been having form problems, but the belt reminds me and keeps me from hurting myself.
Now, if anyone has any suggestions on how to move up from 90 pounds on the OHP, I'm listening! 0 -
@rugbyplayer85: I'd say 10lbs might not be that big of a deal on deadlifts, but do keep in mind you're meant to progress slowly so taking your time might not be a bad idea. I remember my first couple cycles i'd get like 10 reps on my 1+ sets but it didn't take long to only manage 4-6 reps and towards the end I had a hard time getting 2 or 3 (granted I,ve been cutting for a while so that could be why).
Chances are if you're debating, you're better off taking the slower way in.
@glwerth you're doing 90lbs on the OHP?! Show me the waaaayyyy!!! (but uh, extra triceps and shoulder work on bench press day, maybe? Or straight out close grip bench press after OHP?)0 -
@glwerth you're doing 90lbs on the OHP?! Show me the waaaayyyy!!! (but uh, extra triceps and shoulder work on bench press day, maybe? Or straight out close grip bench press after OHP?)
I'll give it a try! I want to progress, but it feels so slow. I"m stuck at 130 on squats too, but my schedule has been less than consistent in the holiday time...when kids are home, workouts are not as consistent!0 -
@rugbyplayer85: I'd say 10lbs might not be that big of a deal on deadlifts, but do keep in mind you're meant to progress slowly so taking your time might not be a bad idea. I remember my first couple cycles i'd get like 10 reps on my 1+ sets but it didn't take long to only manage 4-6 reps and towards the end I had a hard time getting 2 or 3 (granted I,ve been cutting for a while so that could be why).
Chances are if you're debating, you're better off taking the slower way in.
Yeah, I'm thinking you're right, I'm just in a rush to get back to my pre-injury weight, I'm not a very patient person
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Workout A today (was supposed to be yesterday, but I was just finishing off a cold)
Squat:
Warm-up 2x5 45lbs.
Work weight 5x5 50lbs. I bought flatter shoes, but my form is still poopy...
BP:
Warm up 2x5 45lbs.
Work weight 5x5 55lbs.
Row:
Warm up 2x5 55lbs.
Work weight 5x5 65lbs.
I got halfway home and realized I left my phone at the gym, so in case I did my work-out without anyone noticing, they certainly noticed the crazed woman looking for her phone 15 minutes later! Luckily a nice guy came over and told me one of the trainers had found it...so yay for that!0
