January workout check in thread
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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!
Haha, right? I also wore my Little Mermaid "today is leg day" shirt so I felt like a real jackwad haha0 -
Did Workout B today. Its only my 2nd workout of my first cycle ever but I am enjoying it!
Squat 55
OHP 45
DL 900 -
Hey ladies Workout b for me today...still doing HIIT on my off days...nearly killed myself last night...sweat dripping off my nose ...icky cardio but I always appreciate it afterwards..
Favorite workout for me...
Squats - After checking my form and not progressing on Monday I am @ 145 today. New high for me as I injured at 140...must admit I was a bit leary today...never having lifted this much before. It's freakin heavy...but I remember when I thought 120 was heavy. 5th rep on last three sets were...well...interestig but Im like No freaken' way am I failing on my new high..I can do that Friday.
So Squats 5x5@ 145 *does a little dance*
OHP staying at 83.5 due to failure last week but I am all good with that...1 failure does not equal defeat.
So with those I managed 3x5, then 1x4, then 1x3
DL 1x5 @ 170, forgot how heavy that was...
almost back to preinjury weight of 185.
Again feel like a beast doing DL's...0 -
Haha, right? I also wore my Little Mermaid "today is leg day" shirt so I felt like a real jackwad haha
I've seen those Disney lifting shirts and I WANT ONE
First w/o B at full deload today.
So 50lbs on squats and 45lbs for ohp and dl. Did two sets of DLs because I hate not feeling like a beast with no weight! But I've been concentrating on form blahblahblahblah
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Squats: 135 lbs 5x5 (a little taxing, but not as hard as I anticipated. I fully expected to fail on this weight)
Bench: 85 lbs 5x3 (failed AGAIN on this weight. I think I may try to do push ups to help strengthen me here and push past this)
Rows: 85 lbs 5x5 (taxing, but pushed through it)0 -
Knee is finally beginning to feel okay! So I dug out a full body workout from a program I did before. I hate this routine. Which is why it's so effective (or vice versa, either way).
30 seconds
- Burpees
- Back lunges (20s + 10s to setup for next exercise)
- Decline push-ups with 5 seconds negatives
- Ball leg curl
- TRX Row
---- 1 min rest ----
- Ball jackknife
- KB Swing (I used a DB cuz I'm home)
- KB Goblet Squat
- (Optional) run in place (didn't do it to limit impact on my knee)
- Total body extensions or jumping jacks (TBX for me)
---- 1 min rest
repeat 4 to 6 times (I did 6! Woo! Altho round 5 was a back off round)
Considering the only thing I've eaten in the past 23 hours are a few veggies and BCAAs, well, let's just say, I'm looking forward to foods! Quest bar coming up before I get to cleaning =D0 -
Knee is finally beginning to feel okay! So I dug out a full body workout from a program I did before. I hate this routine. Which is why it's so effective (or vice versa, either way).
30 seconds
- Burpees
- Back lunges (20s + 10s to setup for next exercise)
- Decline push-ups with 5 seconds negatives
- Ball leg curl
- TRX Row
---- 1 min rest ----
- Ball jackknife
- KB Swing (I used a DB cuz I'm home)
- KB Goblet Squat
- (Optional) run in place (didn't do it to limit impact on my knee)
- Total body extensions or jumping jacks (TBX for me)
---- 1 min rest
repeat 4 to 6 times (I did 6! Woo! Altho round 5 was a back off round)
Considering the only thing I've eaten in the past 23 hours are a few veggies and BCAAs, well, let's just say, I'm looking forward to foods! Quest bar coming up before I get to cleaning =D
Good to hear the knee is doing better! And I have to add, holy crap, I would absolutely DIE doing this, great job!0 -
Nothing exciting about my workout today...
Squat 135 6-7-6
Bench 85 5-5-4
Row 95 6-5-6
I'm switching between upping the weight for each set and doing the same weight for 3x5. Not sure what's more effective. I really need to find a program that works for 2 days a week. I just can't seem to get in 3 days…I miss cardio too much (I know, I'm weird!).0 -
B day for me (5x5 for squats and OHP/1x5 DL):
Squats: 110 lbs
OHPs: 50 lbs
DL: 135 lbs
I was surprised that I finished all three because I didn't sleep that well last night and had a busy workday. I was prepared for some failure but now I know I can move up! Counting on a good night's sleep (knock on wood).0 -
So I deviated from the program today (gasp!), but I really felt the need to go back and check my form on everything after my last session a couple of days ago, plus still feeling weak and sore. I deloaded to just the olympic bar and did 5 sets for all 5 lifts and focused on having perfect form for every lift. I think it really helped and I feel much better and ready to add the weight back on. Then ran an easy 2.5 miles to make sure I'm ready for a 5K race I'm doing on Saturday, followed by a chili and beer tasting festival!!! Cheers everyone! :drinker: :drinker:0
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Workout A today, also I got my BodyMedia yesterday so it was interesting to see how much it said I was active with resting and how much I burned.
Squats: 55lbs
row: 50lbs -- feeling better, guess the row deload helped?
bench: 50lbs
All around still easy peasy while I work myself back up.0 -
Also, saw a guy (who I hadn't seen at the gym in the mornings before) doing 95lb squats this morning. When he would squat down his right heel and sometimes even his left would pop up. Then he would struggle to come back up. His heels even popped up when he was doing just bodyweight! :huh: (I wish there was a shaking my head in disbelief emoticon). I've seen several guys squat like that and it confuses me every time.0
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Workout B in the books!
- Squats 115x5x5
knee still not quite 100% so I think I'll just build back up from here. A guy I'm basically squat rack buddy with by now (we tend to workout in the 2 power racks next to each other a lot xD) told me today I have pretty good form and seem to have a really solid program. So yay!
- Deadlift 165x5
Used straps today so I didn't have to worry about my grip. The set went easy peasy this time. I then did a set of sumo squats @ 135 and, well, it was awkward...
- OHP 65x2x5, 65x3x4
Struggled a lot here. On the last set I even just knew not to try to push the 5th rep. Guess that was to be expected after yesterday's super low calorie day, though. Not giving up yet, I still have a workout to make it!
- One arm DB Row 45x5x5
That actually felt really easy, but great at the same time.
- Close grip bench press 85x3x8
- EZ bar curl 40x3x80 -
Last night was bench press, and I'm on my heaviest week of 5/3/1
Working Sets:
5 x 75 pounds
3 x 85 pounds
1 x 95 pounds - I got 1 rep here, tried for 2, and couldn't even get the bar off of my chest. No rescue for me though, I ended up doing what I like to call the "roll of shame", rolled the bar down to my lap and lifted it off from there. LOL! I sure got some funny looks, but there's really no one at my (women's only) gym that can spot me, so I deal with it.
It was the first time I've gotten 95 pounds up on the bench since I hurt my shoulder in May of last year, so even though it was only 1 rep, I'm pretty damn proud of myself!
My assistance work:
Dumbbell Flyes- 3 sets of 10 x 40 pounds
Assisted pullups- 3 sets of 10 x 70 pounds
Next week is a deload week, and then I'm increasing my numbers.
I don't have access to fractionals, so I'm going to try to go up by 5 pounds and see how she goes. I fully expect I'm not going to be able to push 100 pounds in a month, but it's a good goal 0 -
Last night was bench press, and I'm on my heaviest week of 5/3/1
Working Sets:
5 x 75 pounds
3 x 85 pounds
1 x 95 pounds - I got 1 rep here, tried for 2, and couldn't even get the bar off of my chest. No rescue for me though, I ended up doing what I like to call the "roll of shame", rolled the bar down to my lap and lifted it off from there. LOL! I sure got some funny looks, but there's really no one at my (women's only) gym that can spot me, so I deal with it.
It was the first time I've gotten 95 pounds up on the bench since I hurt my shoulder in May of last year, so even though it was only 1 rep, I'm pretty damn proud of myself!
My assistance work:
Dumbbell Flyes- 3 sets of 10 x 40 pounds
Assisted pullups- 3 sets of 10 x 70 pounds
Next week is a deload week, and then I'm increasing my numbers.
I don't have access to fractionals, so I'm going to try to go up by 5 pounds and see how she goes. I fully expect I'm not going to be able to push 100 pounds in a month, but it's a good goal
You can do 40lbs DB flyes but can't bench press 100lbs?! That's kinda weird. I can barely do a set of 12 at 17.5lbs for flyes and I have successfully benched 110x2 or 3 a few times... O_o You'd think if you have the strength to do the fly (which is easily harder on the shoulders and the chest) with that much weight, the press should go right up...
Pretty sure you'll get that 100lbs either way. That's the beauty with 5/3/1: you don't realize just how much stronger you've gotten until the 5/3/1 week sometimes 0 -
Last night was bench press, and I'm on my heaviest week of 5/3/1
Working Sets:
5 x 75 pounds
3 x 85 pounds
1 x 95 pounds - I got 1 rep here, tried for 2, and couldn't even get the bar off of my chest. No rescue for me though, I ended up doing what I like to call the "roll of shame", rolled the bar down to my lap and lifted it off from there. LOL! I sure got some funny looks, but there's really no one at my (women's only) gym that can spot me, so I deal with it.
It was the first time I've gotten 95 pounds up on the bench since I hurt my shoulder in May of last year, so even though it was only 1 rep, I'm pretty damn proud of myself!
My assistance work:
Dumbbell Flyes- 3 sets of 10 x 40 pounds
Assisted pullups- 3 sets of 10 x 70 pounds
Next week is a deload week, and then I'm increasing my numbers.
I don't have access to fractionals, so I'm going to try to go up by 5 pounds and see how she goes. I fully expect I'm not going to be able to push 100 pounds in a month, but it's a good goal
You can do 40lbs DB flyes but can't bench press 100lbs?! That's kinda weird. I can barely do a set of 12 at 17.5lbs for flyes and I have successfully benched 110x2 or 3 a few times... O_o You'd think if you have the strength to do the fly (which is easily harder on the shoulders and the chest) with that much weight, the press should go right up...
Pretty sure you'll get that 100lbs either way. That's the beauty with 5/3/1: you don't realize just how much stronger you've gotten until the 5/3/1 week sometimes
I know right?? Maybe my form is off on the flyes, that's very possible. I also do them flat, not on an incline, if I do an incline I have to lower the weight.
I definitely think my shoulder, rotator cuff and scapula aren't back to full strength yet, and that's a big part of why I'm having trouble with the bench press. When I got the go ahead to start lifting again, I noticed my OHP wasn't affected too badly, but my BP definitely was. Still one of my weakest areas, but hopefully all goes well on the next round!
Could also be my form is off too, maybe it's time for a bench press form check video?
Oh crap, I'm also talking 40 lbs total, 2 20 lb dumbbells in each hand, not 40 in each hand...hah just realized I made that mistake in my other post!0 -
I know right?? Maybe my form is off on the flyes, that's very possible. I also do them flat, not on an incline, if I do an incline I have to lower the weight.
I definitely think my shoulder, rotator cuff and scapula aren't back to full strength yet, and that's a big part of why I'm having trouble with the bench press. When I got the go ahead to start lifting again, I noticed my OHP wasn't affected too badly, but my BP definitely was. Still one of my weakest areas, but hopefully all goes well on the next round!
Could also be my form is off too, maybe it's time for a bench press form check video?
Oh crap, I'm also talking 40 lbs total, 2 20 lb dumbbells in each hand, not 40 in each hand...hah just realized I made that mistake in my other post!
Oh!, That does make a little more sense! I can barely bench press 40lbs DBs as it is, let alone picture myself simply HOLDING those DB's with arms extended to the side! Haha. Apparently it's the curse of being a woman: upper body strength seems to be a lot harder to come by!0 -
Oh!, That does make a little more sense! I can barely bench press 40lbs DBs as it is, let alone picture myself simply HOLDING those DB's with arms extended to the side! Haha. Apparently it's the curse of being a woman: upper body strength seems to be a lot harder to come by!
Lol yep, totally agree!0 -
Yay! My first post in almost 7 weeks. I finally get out of PT, after three months of the stuff, and get sent straight back after two viruses and mucho coughing fits reinjured my neck and shoulder. Darn you, asthma. Anyway, I'm redoing my first month of Wendler 5/3/1 as my rehab.
Today was Military Press.
40/45/50 x5 MP (last one 7)
5x10 DB OHP 10lb DBs (being very careful right now with my shoulder, so only 10s)
Crunches & planks
3 drop sets of bicep curls--thought it might be fun to throw those in. It was.
Oodles of stretches, PT and my regular stuff.
Feels good to be back in the weight room. I see you guys haven't slowed down a bit. Nice!0 -
YES! Rocked it.
The first video is taken by Dan, the trainer at the gym who took a break from his strongman training (chucking atlas stones around) to have a look. I've said I'd like a session to teach me the power clean as I'm just too wussy to do it alone! Sadly I have muted the video to avoid copyright issues with the music so you don't get to hear him yell 'heels' on the second rep! We did have a debate after on head up vs head down (I'm sure it's lazy shorthand for 'chest up')!
So.. Squats 70kg 565 New PR! (lost count on the second set after almost weeing myself on the first rep. went to the loo after and the third set was fine lol!)
http://www.youtube.com/watch?v=R1WgI81V6H8
http://www.youtube.com/watch?v=DgsO_9mMmXQ
http://www.youtube.com/watch?v=CDiS6UlMwIY
OHP 30kg 3x5 this was a deload after multiple failures. So frustrating!
Deadlift 95kg x 3 New PR!
http://www.youtube.com/watch?v=4CvoL3mreOM
Back was feeling the squats by the end and my left knee isn't 100% happy but I'm still bouncing!0 -
Congrats lwoodroff, you rocked it indeed!0
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Amyrebeccah, I have been doing quite a bit with dumbells over the last few weeks - when I get to they gym in between bouts of cold! They are tough! But for the chest press I find, I have to sort of take a moment to stabilise myself with them in starting position, then _really_ engage my core before pressing. That said it takes much more out of me than barbells.0
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Tapout Xt Cross Core Combat 2 in the books! (It's somewhat of a core-strengthening cardio routine? Hard to describe, but the good thing is it doesn't burn out any particular muscles, so shouldn't affect tomorrow's workout. Although it does burn out the shoulders a good bit xD I still kinda like the original better, but mixing it up is good)
Now I can feel not-so-guilty about scarfing down waffles for lunch xP
Knee seems on the right track, still gets tight a bit, but no more random crackling and popping, so I can't wait to start bumping the squat weight up tomorrow!.0 -
Still on a deload week due to cardio burnout.
squats 5x3 125lbs
OHP 5x3 60 lbs ....ugh! this is just horrid!
deadlifts 1x2 175lbs
I also will no longer attempt to run after lifting days. I was running 4-6 days per week, some of them after lifting which led to burnout 8 weeks into Stronglifts. Needless to say, I've learned my lesson.0 -
missed my workout yesterday due to visit from my sister and celebrating with my son on his new fab job.
So doing it today instead.
Workout A
Squats @ 150....:happy: upped my starting rest to 2:45 cause this crap is heavy and adding 15-30 sec after each set depending on how I feel. Definately feeling these in my butt...holy.
But that being said....5x5 I think I am going to stay here tho on my next workout set 4 was a bit iffy on the form, felt like I was leaning forward a bit.
Bench on my first offical deload I am totally stalled at 110...so back down to 100...oh well bound to happen eventually.
So bench @ 100 5x5
Rows...blah...
Didn't get 5x5 last time so @115 again today and again fail...not sure if I fail cause I hate these or I hate these cause I fail
so today was 3x4....just couldn't get that last rep out, then 2x3...oh well
Got 1 chin up in the other, then a pull up the next day...so I've been keeping at those too.
But the callous is building up and hurting a bit after the chinups. Looking into some gloves and chalk.
Gloves to go with the shoes I want as well...I am such a girly girl I know.:blushing: :blushing: :blushing:
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I love those shoes! If I lifted at home, I'd totally have a pair. My hubby bought me some gloves yesterday, but they're not a cute as those! I'm nowhere near the point of needing gloves, but he kept wanting to get me some, so I let him. :laugh:0
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workout b today.
squats were a mess at 125. I hit 5-5-2 and stopped. I think I have a mental block and just need to focus on form each and every rep.
OHP at 80... It went 3-4-3-5-3. I kept stopping at the top of the third rep and failing miserably to put up the 4th.
Deadlifted 195 and it was effing HEAVY. Totally wiped me out. But I hit all 5 and was pretty stoked!0 -
Everyone is doing so good!
Today was Workout B (was supposed to be yesterday, but I can't seem to stay on schedule!)
Squat: Only rocked forward 2 times today! Getting better!
Warm up 2x5 45lbs
Work 5x5 55lbs
OHP:
Warm up 2x5 45lbs
Work 5x5 55lbs
Deadlift:
115lbs. Not really sure how many...I kept getting mad that I wasn't nailing it on form and asking for re-do's0 -
Do you all find yourself leaning forward more and more as the weight gets heavier? I have to balance the weight.0
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Do you all find yourself leaning forward more and more as the weight gets heavier? I have to balance the weight.
Slightly, your center of gravity has changed. How much more forward are you leaning? Does it look like you're doing "good mornings"?0
