January workout check in thread
Replies
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Morning! Day 2, Workout B this morning, and a short run afterwards. the middle back of my thighs were pretty tight from Monday but it all went well.
Squat - 20lb - I definitely need to practise going to at least parallel without bouncing at the bottom
OHP - 10lb - I kept swinging this on the way up - have to concentrate to make it go straight up and move my head to not bash it, rather than moving it forward a little to avoid my face!
Deadlift -20lb. Is the bar meant to rest at the front of thighs, when you're fully stood up?
Don't forget to include the bar weight as well. My bar is 20lbs...it's a standard one...I believe olympic are 45lbs0 -
here are my videos
Squat 2nd set, 160lbs rear view..I see issues..
The only thing I see is that you're barely hitting parallel. Do you have a foam roller? It looks like a bit of loosening up the hips might do you some good!
Yah no I don't have a foam roller....I told my husband my hips needed loosened he got that look....perv...
I will definately check into getting one tho...you might have to point me in the direction of what to do with it....hehe
hahaha thats the sort of thing my hubs would do, lol
http://www.youtube.com/watch?v=fppditaxSsQ
even if you take a few things from this its good for flexibility and opening up the hips
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Morning! Day 2, Workout B this morning, and a short run afterwards. the middle back of my thighs were pretty tight from Monday but it all went well.
Squat - 20lb - I definitely need to practise going to at least parallel without bouncing at the bottom
OHP - 10lb - I kept swinging this on the way up - have to concentrate to make it go straight up and move my head to not bash it, rather than moving it forward a little to avoid my face!
Deadlift -20lb. Is the bar meant to rest at the front of thighs, when you're fully stood up?
Sigh, I wish, it's a tiddly thing and only weighs 2kg, so about 3.5lb!
Don't forget to include the bar weight as well. My bar is 20lbs...it's a standard one...I believe olympic are 45lbs0 -
here are my videos
Squat 2nd set, 160lbs rear view..I see issues..
The only thing I see is that you're barely hitting parallel. Do you have a foam roller? It looks like a bit of loosening up the hips might do you some good!
Yah no I don't have a foam roller....I told my husband my hips needed loosened he got that look....perv...
I will definately check into getting one tho...you might have to point me in the direction of what to do with it....hehe
Funny your husband got pervy about the hip opening business, because some of the stuff you do with a foam roller basically looks like you're doing the nasty with it xD
I'm just going to link you to one of the best mobility routines I've ever come across. It's been great for me so far:
http://www.youtube.com/watch?v=FSSDLDhbacc
(And btw, if you don't wanna ditch full price for a foam roller, you could get a PVC pipe of approx the same size and wrap it in hockey tape or something similar to give it a bit of softness. As a heads up: It's going to make you wanna cry the first few times. Especially those IT bands. It's worth it tho! (Also, you can use a tennis ball in place of the lacrosse ball if you don't have one. It's got a bit more give so it won't dig as much and it might not move as well, but it works).0 -
another good one for hips is to kneel on one knee, with the other foot in front (bent knee). Lean one arm on the forward leg, lean forwards and raise the arm in the air of the knee that is on the floor. I lean this raised arm on the bar if I'm at the gym. Lovely stretch!
then swap..0 -
@ghsfitnesspalMorning! Day 2, Workout B this morning, and a short run afterwards. the middle back of my thighs were pretty tight from Monday but it all went well.
Squat - 20lb - I definitely need to practise going to at least parallel without bouncing at the bottom
OHP - 10lb - I kept swinging this on the way up - have to concentrate to make it go straight up and move my head to not bash it, rather than moving it forward a little to avoid my face!
Deadlift -20lb. Is the bar meant to rest at the front of thighs, when you're fully stood up?
Bouncing at the bottom of the squat is actually not a bad thing. It means you're using the stretch reflex and engagin your posterior chain! As the weight gets heavier, it will actually come in handy that you can do that (and it won't be as much of a bounce anymore).
Bar should be resting somewhere around crotch level at the end of the deadlift, depending on your arm length. Just make sure to squeeze your shoulder blades together at the top and stand upright to really complete the rep (aaand squeeze yer butt. It helps!) 0 -
even with my long arms it's just below crotch level. the cue 'put your shoulder blades in your back pocket' is very helpful!0
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Yeah, I have super long arms and I'm about 3" below crotch, in comp the hips have to be locked so drive your hips forward at the top
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Morning! I just started Cycle 2 of Wendler's, and yesterday was OHP on my 5 week.
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Work Sets:
5 x 50 pounds
5 x 60 pounds
5 x 70 pounds
Assistance Work:
Assisted Dips-3 x 10 at 50 pounds of weight supported
Assisted Chinups- 3 x 10 at 50 pounds of weight supported
Well, I've stalled already. My last work set on the OHP went like this 2.5 x 70 pounds, one min rest, 1 x 70, one min rest, 1 x 70. I did get through them but definitely not all at once.
I'm not totally sure I calculated the weight right, because last cycle it only expected me to do 1 rep at 70 pounds, and then a week later I'm supposed to do 5 or more right off the bat?
Anyway, does anyone happen to know what you do if you miss reps? Does this mean that I try to go on with the cycle as it's written, and then repeat it until I get all of my reps in my work sets, or do I deload immediately? I highly doubt I'm going to get 1 rep of 75 pounds in the air two weeks from now, but you never know lol.
I do have his book, but he doesn't do a great job of explaining stalls, or I missed it, one of the two.0 -
Workout B from day before yesterday:
Squats: 5x5 @ 72lbs (microloading to make sure I keep getting parallel. It's easier to correct at lower weights!)
OHP: 5x3 @ 47
DL: 1x135!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Yes, thanks to my hubby's encouragement, I put on the big girl plates! I was only able to lift it once, but dang it! I did it!
I'd worked my way up to 125 doing rack pulls and RDLs, mostly because I hated stacking the weights and because my gym has the stupid octagonal plates. Then, after dealing with the holidays, being sick and my cruise, I started back at 95 lbs and stacking plates again. My hubby walked up when I was about to put the plates on for 125 and he told my I should go ahead and give the big plates a try. Before I could protest too much, he grabbed them and started loading them. I only got 1 rep, but I attempted 4 and was only able to budge it once. Oh well, Now I know I can do it!!!!!0 -
Morning! I just started Cycle 2 of Wendler's, and yesterday was OHP on my 5 week.
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Work Sets:
5 x 50 pounds
5 x 60 pounds
5 x 70 pounds
Assistance Work:
Assisted Dips-3 x 10 at 50 pounds of weight supported
Assisted Chinups- 3 x 10 at 50 pounds of weight supported
Well, I've stalled already. My last work set on the OHP went like this 2.5 x 70 pounds, one min rest, 1 x 70, one min rest, 1 x 70. I did get through them but definitely not all at once.
I'm not totally sure I calculated the weight right, because last cycle it only expected me to do 1 rep at 70 pounds, and then a week later I'm supposed to do 5 or more right off the bat?
Anyway, does anyone happen to know what you do if you miss reps? Does this mean that I try to go on with the cycle as it's written, and then repeat it until I get all of my reps in my work sets, or do I deload immediately? I highly doubt I'm going to get 1 rep of 75 pounds in the air two weeks from now, but you never know lol.
I do have his book, but he doesn't do a great job of explaining stalls, or I missed it, one of the two.
My understanding was that you keep on with your current Training Max for the rest of the cycle and THEN deload if you really can't hit the reps. Although if you completed the previous weight I'm not too sure how you managed to not get at least 3-4 reps there since you would've been doing 5+ @65 the previous cycle. Maybe it was just a bad day? Do try to hit the 75! I actually DID lift it during my last cycle, for 2 reps, even though my previous best was only 70x30 -
re OHP do you breathe at the top or the bottom of the rep? it made a huge difference for me breathing at the top, you get the stretch reflex help (like in bench press) then.0
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My understanding was that you keep on with your current Training Max for the rest of the cycle and THEN deload if you really can't hit the reps. Although if you completed the previous weight I'm not too sure how you managed to not get at least 5 reps there since you would've been doing 5+ @65 the previous cycle. Maybe it was just a bad day? Do try to hit the 75! I actually DID lift it during my last cycle, for 2 reps, even though my previous best was only 70x3
Ok awesome, thanks! Yeah, I just don't know what's going on. I got the 65 on the last cycle, but I barely got the last 2 reps up, so I wasn't able to do more, that's for sure. When I did the 70, I was only supposed to get one rep, and I got 2, but I worked really hard to get both reps.re OHP do you breathe at the top or the bottom of the rep? it made a huge difference for me breathing at the top, you get the stretch reflex help (like in bench press) then.
That's a very good point! I typically breathe in just before I start moving the bar up, and let my breath out once I lock out at the top. Does that make sense? It's hard to explain lol.0 -
yes it does. Then take another breath in at the top, take the bar down and DON'T STOP at the bottom, push it straight back up. When you are back at the top, take your next breath. 0
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yes it does. Then take another breath in at the top, take the bar down and DON'T STOP at the bottom, push it straight back up. When you are back at the top, take your next breath.
Ok sounds good, I'll try that. If I end up pausing at the bottom it makes it so much harder to get the next rep! I'm going to try for that 75 pounds, I've never done it, and I'll be super pleased if I can get it in the air at least once 0 -
I'm gonna have to start working on these breathing techniques, I'm sure they'll help me get some increments on my upper body stuff.
SL-B today for me:
squats 5x5 120lbs
OHP Not sure if I should "officially" change to 5x3 on this one. I did: 3,3,3,2,3 at 65 lbs.
Deadlifts: 1x1 175lbs. ..warmed up with 1x1 135 lbs, 1x1 155lbs. Do you ladies think this may be too much to warm up with? That 175 was heavy as all hell.0 -
Deadlifts: 1x1 175lbs. ..warmed up with 1x1 135 lbs, 1x1 155lbs. Do you ladies think this may be too much to warm up with? That 175 was heavy as all hell.
If you are only pulling one rep, then no, the two warm up reps is probably not too much. I had been doing 1x5 @ 135, 155, 185 for a 195/200 working weight and it helped get my brain triggering the proper muscle groups (well that and I really like doing DLs). You can always try your working weight without a warm up and see how it goes. The squats and OHP will have already warmed up the necessary muscles.
yes it does. Then take another breath in at the top, take the bar down and DON'T STOP at the bottom, push it straight back up. When you are back at the top, take your next breath.
This is how I breath on OHP. Exhale going up, inhale with bar above head, bring down, use the bounce to move back up, exhale going up, repeat. I find it helps when exhaling on the exertion part.
SL B for me yesterday:
Squat: 5x5 @ 95
OHP: 5x5 @ 60
Dead: 1x5 @ 135, 155
Then did about 15 min of core including 1x80 situps, 2x20/side partial bicycle crunches, 2x20 weighted body bar good mornings, 1 min plank. Also attempted a pull up. Got one and a half-ish. Not pretty at all and I can tell I've lost a lot of strength in my back. Boxing tonight.0 -
workout today was meh:
Squats: 135 lbs. I deloaded due to some pain and tightness in my hips (especially the left one, which is always a problem child). After reading about breathing on another thread, worked on that and form. Felt better with my form after these sets.
OHP: 65 lbs. Still stayed here and completed them relatively easily.
Deadlift: 215 lbs. Still here and only got three up again, but worked on my breathing and getting my shoulder blades in the pocket.0 -
Sigh, I wish, it's a tiddly thing and only weighs 2kg, so about 3.5lb!Morning! Day 2, Workout B this morning, and a short run afterwards. the middle back of my thighs were pretty tight from Monday but it all went well.
Squat - 20lb - I definitely need to practise going to at least parallel without bouncing at the bottom
OHP - 10lb - I kept swinging this on the way up - have to concentrate to make it go straight up and move my head to not bash it, rather than moving it forward a little to avoid my face!
Deadlift -20lb. Is the bar meant to rest at the front of thighs, when you're fully stood up?
Don't forget to include the bar weight as well. My bar is 20lbs...it's a standard one...I believe olympic are 45lbs
hmmm a 3.5lb bar???? never heard of such a thing...0 -
Hey ladies posted my videos here and in ETP...deloaded my squat to 135 working on form.
Wide stance was due to that injury...favoring it I think..
So gonna video tonight too.2nd set I felt a lean getting used to the closer stance....really concentrating on depth and pushing knees out..however I do know on my 2nd set rep 3 I think I had most weight on toes...:sad: but I did close up my stance and got deep...I know I did without even looking and it was easier to push knees out and stay off my toes with a closer stance.
Squats @135 5x5
OHP up to 80 again after deload from 83.5...did a video of these too just for checking.
DL @ 200 tonight...
1x5:drinker: :drinker: :drinker:
the last couple were....:sick: :sick: :sick: I suspect once the video of these are seen...I will be deloading...
so videos are
Squat 2nd and 3rd set (different angles)
OHP 2nd set
DL all 5 reps...please don't make too much fun of the last reps
http://youtu.be/HbMNiah9MYw
http://youtu.be/gnKajrhHYqU
http://youtu.be/bK2IcnqSY8Q
http://youtu.be/H7MzhQ3gl2g
*These are still being edited so if you can't see them yet you will be able too0 -
First actual workout since getting sick! I vacuumed! (As a warmup, lol)
3 rounds of 30s each with 1min rest at the end
- Spiderman push-ups
- Total Body Extensions
- Renegade rows @10 lbs
- punch-knee combos
- cross body slow mountain climbers
- split shuffle (running lunges)
- stability ball mountain climbers
I feel so much better, but I'm so sleepy now haha. That was just enough work to know I can make it to the gym tomorrow morning
@SezxyStef: The squats looks much better! Awesome! I'd be careful on the negative of the deadlifts though. I get that you're trying to prevent the plates from banging on the floor, but you're rounding your back a good bit. You might wanna try squatting the weight down a bit more? (Also, your plates don't look standard size - could just be me though. Maybe you could boost them up with some foam pads so that you have a little more wiggle room when it comes to the negative?)0 -
@SezxyStef: The squats looks much better! Awesome! I'd be careful on the negative of the deadlifts though. I get that you're trying to prevent the plates from banging on the floor, but you're rounding your back a good bit. You might wanna try squatting the weight down a bit more? (Also, your plates don't look standard size - could just be me though. Maybe you could boost them up with some foam pads so that you have a little more wiggle room when it comes to the negative?)
Yah I could tell I got deep...
Yah the negatives worry me...I might get extra padding for that area...
My plates are old...2 are 35lbs, 2 are 25lbs (new and same circumfrance of 35lb but with "holes") 2 10lb plates that are new and similar to the 25lbers, 4 7.5lb and 2 5lb...they are older as well.
another lifter friend said the same thing with my DL's esp the last two he said there was rounding so I think I will deload down to 180 maybe...and work on that and the negatives.0 -
Squats 5x5 @ 42.5 kg ( 94 lbs)
Bench 5x5 @ 30 kg ( 66 lbs )
Row 5x5 @ 36 kg ( 80 lbs )
Thanks to krokador and lwoodroff for their tips on Bench Press (on a different thread). :flowerforyou: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.0
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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.0 -
I do rows on both the A and B workouts. Love them! (I'm also trying to get good at pull-ups as i've mentioned already, so they,re a must!).
I do however switch it up on workout B between lat pulldowns, DB 1 Arm rows, T-Bar rows (that one's a favorite =D), seated rows, bodyweight inverted row, etc.
There ARE a lot of good back exercises out there. Reason why the normal row is in the program though IS because it's the best at building muscle and strength at the same time.
Now if you don't like an exercise, see it that way:
- If it's because it's challenging, then you're getting better at something tough! That,s something to be proud of!
- If it's cuz it feels awkward or even painful, check your form
- If it's because it makes you sore, learn to embrace DOMS ;P
Krokador and Lydia - tremendous thanks for the row tips, I'm definitely going to keep plugging away on them. I guess they're not my fav because I can't really feel the muscles engaging and working like I can on all the other lifts. Maybe I don't really have any back/lat muscles! And here I was calling my extra back flab my back abs!!! :laugh:
I caught a bit of the winter crud as well, so my first workout tonight after a 5 day rest. Good thing my weights are still relatively low after deloading a couple of weeks ago. Had to wait for the coughing fits to go away though as I was afraid of getting the bar over my head and dropping it on myself during a sudden cough attack!
Workout B:
Squats: 5x5 @ 65 lbs
OHP: 5x5 @ 60 lbs (that last set was pretty ugly though!)
DL: 1x5 @ 95 lbs
Everything felt pretty decent this evening, in spite of still feeling a little weak. Now off to try to catch some zzzzz's in between coughs. Great job on the workouts everybody!:flowerforyou:0 -
Stef, it looks like you are doing sumo deadlifts. Any reason? Just curious!0
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Stef, it looks like you are doing sumo deadlifts. Any reason? Just curious!
I was doing "normal" ones at first then with that injury I switched over as the negatives were causing a sting.
other than that I like them.0 -
Stef, it looks like you are doing sumo deadlifts. Any reason? Just curious!
I was doing "normal" ones at first then with that injury I switched over as the negatives were causing a sting.
other than that I like them.
Its worth everyone trying out regular, semi sumo and sumo as not every body type is suited to regular deads :happy:0 -
I'm sure that is true! I'm just nosy 0
