February workout check-in thread
krokador
Posts: 1,794 Member
I figured I'd start the ball since it seems no one else has it rolling yet!
Workout A today
Squats 140x5x5
The very last rep om the last set was tough, but not *that* grindy this go-round, so I feel confident going to 145
Progress. FINALLY!
Bench Press @110 4/3/4/4/4
That set of 3 was because of a bad set-up more than lack of strength. Every 4th rep was kind of iffy. Esp on the last set. I coulda gone for 5 on the first set but didn't have a spotter and wasn't feeling up to doing the roll of shame. I haven't yet. I hope I never have to xD
Pendlay Row 95x5x5
Went well. i felt strong. And I felt it in my lats. Like woah. Also note to self: pee before this one. It was hard on that last set to hold it in, and I didn't even feel like I needed to otherwise! xD
Barbell Shrugs 135x3x8 and then 45x20
tricep 2-arm overhead DB extension @40 8/6/8
superset with DB incline curls @22.5 8/7/7
back extension w/ 25lbs plate 10/15
cable crunches @90 10/10/20
And since the weather is so superb (no sarcasm here!
), gonna attempt to go for a long-ish run. (More than I typically have run these past couple months). I think it's about 2 miles. The last time I ran that particular trip I did it in about 28 minutes - that was 6 years ago lol. I don't like running, but I should. Because I wanna run spartan races. So... yeah lol.
Workout A today
Squats 140x5x5
The very last rep om the last set was tough, but not *that* grindy this go-round, so I feel confident going to 145
Progress. FINALLY!Bench Press @110 4/3/4/4/4
That set of 3 was because of a bad set-up more than lack of strength. Every 4th rep was kind of iffy. Esp on the last set. I coulda gone for 5 on the first set but didn't have a spotter and wasn't feeling up to doing the roll of shame. I haven't yet. I hope I never have to xD
Pendlay Row 95x5x5
Went well. i felt strong. And I felt it in my lats. Like woah. Also note to self: pee before this one. It was hard on that last set to hold it in, and I didn't even feel like I needed to otherwise! xD
Barbell Shrugs 135x3x8 and then 45x20
tricep 2-arm overhead DB extension @40 8/6/8
superset with DB incline curls @22.5 8/7/7
back extension w/ 25lbs plate 10/15
cable crunches @90 10/10/20
And since the weather is so superb (no sarcasm here!
), gonna attempt to go for a long-ish run. (More than I typically have run these past couple months). I think it's about 2 miles. The last time I ran that particular trip I did it in about 28 minutes - that was 6 years ago lol. I don't like running, but I should. Because I wanna run spartan races. So... yeah lol. 0
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Thanks, and great workout!0
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Hi ladies – Haven’t been around in a while. 2014 hasn’t been the best year for workouts thus far. Between “life getting in the way” and getting very ill last week with food poisoning, I am SO ready to hit it hard in February!
Busy day so got up early to workout. Since it’s been a while, I’m deloading everything 5-10% and will work my way up from there
LEG DAY (all weights in lbs)
BARBELL BACK SQUATS
Warm Ups:
65x5
95x3
115x1
Working Sets:
120x4, 115x5, 115x5 – Felt REALLY weak so dropped the weight, no big surprise!
BARBELL REVERSE LUNGES (FRONT RACK) – Something new I’m trying, usually barbell is on my back. Knee touch on all reps
55x12, 55x10, 55x10
BARBELL GLUTE BRIDGE
115x12, 115x12, 115x12
BARBELL CALF RAISE W/STEP (SLOW REPS)
125x2 for 40 seconds
BARBELL SEATED CALF RAISE (FAST REPS)
95x2 for 90 seconds
Workout Analysis – This could have been the world’s worst workout and I honestly wouldn’t have cared! Just happy to be lifting again. Definitely not even close to 100% as I felt really weak and the workout was very exhausting to get through.
...oh, and GO BRONCOS!!!0 -
I hate working out on the weekends but with work travel gearing up I can't always do it at 6am before work.
B today for me.
Squats 5x5 (or possibly 6 sets, I lost track!) 90lbs. Got nice and low every time.
OHP: 5x5 ( or maybe only 4 sets. I obviously need to get my head in the game) 50lbs. I like only upping the weight every few B workouts. It has been helping a lot.
Deadlifts: 1x5 85lbs.
Then cranked out some cardio to get ready for all the super bowl noms!0 -
Posting my yesterday workout B:
After really putting the hurt on myself without adequate warm up / dynamic stretching, took a lot of time with dynamic stretching and foam roller before heading into the weight room. Deloaded squat and DL quite a bit too.
Squats:
Warm up: body weight, 1x5x45, 2x5x95
Work: 5x5x115
Much better form all around
OHP:
Warm up: 2x5x45
Work: 5x5x55
DL:
Warm up: 1x5x45, 2x5x95
Work: 1x5x115
Observation -- SL emphasizes adding weight with each workout that I haven't ever really had a chance to appreciate the strength gains I've made. Granted, I'm still very much a beginner.... But with my warm up reps for the squat - it was so-o-o light I seriously stopped and checked to make sure someone didn't swap out the bar with one from the Barbie mansion.
Also, not entirely sure what was going on with me yesterday but I was completely off the paleo diet wagon, eating like a human garbage disposal.... so by the time I went to the gym at 3 p.m. I'd consumed my calorie total for the day and it was easily 50% carbs. I'm sure that helped too (:0 -
Got my B workout in today too!
Squats: 5x5 @ 75 lbs - been working on getting more ATG and can definitely feel the difference it makes.
OHP: 4,3,4,4,3 @ 65 lbs - my first epic fail! The first time I pulled the bar off the rack I knew these sets weren't going to end well...
DL: 5x5 @ 105 lbs
Then a couple miles of sprint intervals to get that extra calorie burn in today. Off to a Super Bowl party where I will eat all the foods...especially anything/everything wrapped in bacon! Go Broncos!! :drinker:0 -
Is anyone else in this group reeeeally new to Stronglifts? I felt like this morning was incredibly hard and I'm using less than a third of what you guys are!
This morning - Workout B (week 2)
Squat - 5x10lb/ 5x15lb/ 5x5x30lb. This was really hard...I got to 4th set and wow the effort! I had to sort out my breathing very quickly to keep going
OHP - 5x10/ 5x5x 20lb. Not much effort, though lifting it from the floor each time sucks a bit - I might put it down on a chair so it's not as far to pick up
Deadlift - 5x15/ 5x5x30 Think I'm doing it badly as my lower back feels sore afterwards. Any suggestions on what to check?
I am going to film myself this week for feedback if thats ok - I need to get my form sorted before I try anything heavier.0 -
Welcome! 1. Yes please video yourself, it's a great way to get feedback!
2. You are not competing with us. We only try and beat ourselves - we are all sorts of different shapes, sizes, weights, ages and levels of experience.
3. I recently posted about the starting strength deadlift setup checklist - it shouldn't be more than a page or two back in here. Setting up properly is really important though for your back!0 -
I had an inkling that I got a REALLY bad night of restless sleep the minute I got out of bed, but the cats had been demanding food for hours so I got up and loaded with caffeine and, uh... Maybe I shoulda just skipped today anyway? Gonna finish my shake, take a bath and go back to sleep, since i can >_<
Squats 145x3x5 then 2x4
I could've grinded out the last reps on the last 2 sets, but at that point I knew I was prematurely beat down and figured I should keep whatever I had in the tank for the rest of the lifts.
Deadlift 180x5
Had to go mixed grip here. I couldn't even get it off the floor with a hook grip. It wasn't as physically challenging as it was mentally after the first pull fail. I was already feeling like crap here.
OHP 70x1x4 then 4x3, and I added 40x12 at the very end of my workout
Worse than my previous OHP day. It just wasn't going up. Got one more workout before having to deload. It might not be a bad thing.
Wide Grip Pulldown 105x5x5
This didn't go too bad, but I did struggle a bit. Did I tell you guys I managed a kipping chin-up without assistance yesterday? I think the pull-up is coming! =D
Close grip bench @95 7/5/6
At this point I was digging in my willpower because my body wanted to just fall asleep on the bench after every set. Ugh,
Barbell Curl 45x2x8 and a set of 6
Ab wheel from knees 10/10/9 at which point I spent a good 2 minutes face planted on the floor after failing the 10th rep. Then I packed up and shakily drove home.
I think I deserve a cookie (a quest bar cookie dough, maybeh? lol)Is anyone else in this group reeeeally new to Stronglifts? I felt like this morning was incredibly hard and I'm using less than a third of what you guys are!
We all started somewhere! I've been lifting since last june, and prior to that I was doing body weight programs and workout DVDs for almost 2 years! You should feel proud of yourself for getting started! And as long as you see progress, it's a good thing! 0 -
Hello lifting ladies. I had a meet on the 25th so I didn't do much training in January. 2 weeks before and 1 week after off. I was all excited to get back to it today, but now I'm snowed in. Maybe it'll stop early and I can still sneak to gym once my sweetie and his Subaru get home from work. Subaru being the important part.
Yes videos! I try to post on videos, although sometimes I miss them, or others already said what I would have said. Ditto what Lydia and Krok said. We all start somewhere and we are all competing with ourselves not others. Unless it's an actual competition. With judges. Even then it's usually against yourself.0 -
Saturday's workout was squats, on my 5 week in 5/3/1
Warmup Sets:
5 x 75 pounds
5 x 90 pounds
3 x 110 pounds
Working Sets:
5 x 120 pounds
5 x 140 pounds
5 x 155 pounds
Assistance Work:
RDL's-3 sets of 10 x 85 pounds
Split Squats-3 sets of 10 x 65 pounds
I went to the coed gym, and it was busy! I wish I'd gone a couple hours earlier. I felt rushed in the power cage, and didn't give myself enough rest in between the sets, but I still got all my reps. I moved out of the cage for my assistance work, and they didn't feel as good as normal.
For the split squats, I ended up power cleaning the weight off the floor, then push-pressing it onto my back. That worked well until my last set, and I was so tired I didn't get the bar high enough trying to push it off my shoulders, and smoked myself in the back of the head...funny, but definitely hurt! I may end up switching to front squats on my next cycle instead.0 -
Deload session
Squats - worked up to one set of 80kg.
http://www.youtube.com/watch?v=u-nXjWzXwsE
OHP (I didn't forget!) - worked up to one set of 35kg (this has been a struggle in the past, and was fine!)
Deadlift - 80kg x 3 100kg x3 rep PR!! Not sure if it was the fact that I wasn't smoked from 3 squat sets or that I took my lifting shoes off and did it in socks. It felt absolutely fine. Oh, and remembered to breathe at the top this time. *happy dance* I did have to make the video silent as the guy who plays eminem very loudly at the gym is back from his bronchitis so you miss my squeal of delight at the end!
http://www.youtube.com/watch?v=JraY_f5qIWA 0 -
Deload session
Squats - worked up to one set of 80kg.http://www.youtube.com/watch?v=u-nXjWzXwsE
OHP (I didn't forget!) - worked up to one set of 35kg (this has been a struggle in the past, and was fine!)
Deadlift - 80kg x 3 100kg x3 rep PR!! Not sure if it was the fact that I wasn't smoked from 3 squat sets or that I took my lifting shoes off and did it in socks. It felt absolutely fine. Oh, and remembered to breathe at the top this time. *happy dance* I did have to make the video silent as the guy who plays eminem very loudly at the gym is back from his bronchitis so you miss my squeal of delight at the end!http://www.youtube.com/watch?v=JraY_f5qIWA
So much awesomeness in that video!! Just curious, do you switch your grip after each rep?0 -
Rows--Microloading--67.5. 5-5-5. When I was working, a group came in, two girls and a guy. My husband heard one girl ask the other what she wanted to do, and the other girl said she wanted to work her arms, looked over at me, and said "but not like that."
Oh they just jealous that you look good naked and they don't!0 -
Amy - your body knows you did those squats even if they don't all 'count'. don't worry about it, and please be careful!!
Rugbyplayer - thanks! I was sooooooo happy! Yes I did mixed grip and switched after each rep 0 -
Is anyone else in this group reeeeally new to Stronglifts? I felt like this morning was incredibly hard and I'm using less than a third of what you guys are!
I've been lifting this time since Sept...but I've lifted before and I am ex military as well...trust me you will get there...just compete with your personal records and we will celebrate with you.
I feel for those working out on the weekends as well..I have once...and it's not too bad but definately prefer those two rest days and my eating isn't great on the weekends so my lifts do suffer.
Today for me workout B...my fav
Squat @ 140 after the deload from 160 to work on form..I've done 2 workouts at 135 just to be sure on form. These are feeling pretty good.. I could tell a few feet weren't right...a bit of a lean forward but did read a blog from ETA about wider stances feet pointed etc and why it may feel better for different people...I like a wider stance I feel more solid that way, but trying a more narrow one for now.
So those were good 5x5 ATG for all sets...had a little stool there to make sure with a little bump on it when I am low enough then right back up gotta concentrate on keeping knees out.
OHP today gonna go for 85lb instead of weighted collars. Gonna do a 3min rest between each set....Wish me luck :drinker:
So OHP 5x5 :drinker: :smokin: :drinker: :smokin: :drinker: last rep was iffy but I pushed it out...Yahhhhhhhhhhhh
DL today I have deloaded down to 170 to work on form a bit after watching the SYTYCDL series, just gonna concentrate on pushing those hips out and my negatives...gonna try the "less controlled" maybe....:noway:
So 1x5 on my DL...I know my form wasn't great on rep 3 wasn't paying attention trying to remember not to take too long of a break between reps...I am going to stay here on Friday and get that form down.
All in all good workout for me...broke the 85lb for OHP...hopefully not much longer before I hit xxx....mid March I would be happy as vacation is coming up soon...0 -
I notice that some of you are adding accessory exercises to your training, and a few of the posters seem to be doing things other than SL completely. I have been toying with the idea of switching to Wendler's 5/3/1 program because I'm finding the purely linear progression and no accessory lifts of the 5x5 approach to be somewhat problematic for me both in terms of making consistent gains and in terms of overuse pain/injury from doing the same few lifts 3x a week (esp. squats).
That said:
Squats 5x5@140 (felt really hard but at least my R glute feels ok this time)
OHP 5x5@80 (but my R shoulder hurts now)
DL 2x5@ 165
3 sets of 10 pullups/10 dips using 20 pounds of assist
I also tried good mornings with an unweighted 45 pound bar (supposed to be good accessory exercise for getting better at squats) and found it too easy but was afraid to add weight because of the awkward position of the bar across my neck and me bent over.0 -
Yesterday:
Squats 90 lbs (next time I get to use the 25 lb plates lol)
Overhead press 40lbs. (Next time I get to use the actual bar hahaha)
Deadlift: 100 lbs woo hoo!
I love working out!0 -
I notice that some of you are adding accessory exercises to your training, and a few of the posters seem to be doing things other than SL completely. I have been toying with the idea of switching to Wendler's 5/3/1 program because I'm finding the purely linear progression and no accessory lifts of the 5x5 approach to be somewhat problematic for me both in terms of making consistent gains and in terms of overuse pain/injury from doing the same few lifts 3x a week (esp. squats).
That said:
Squats 5x5@140 (felt really hard but at least my R glute feels ok this time)
OHP 5x5@80 (but my R shoulder hurts now)
DL 2x5@ 165
3 sets of 10 pullups/10 dips using 20 pounds of assist
I also tried good mornings with an unweighted 45 pound bar (supposed to be good accessory exercise for getting better at squats) and found it too easy but was afraid to add weight because of the awkward position of the bar across my neck and me bent over.
Yep, lots of people doing accessory work or non-SL program. Adding accessory work is fine if you can manage it. What was your rep range for the good mornings? I usually feel them more the next day with DOMS in the hamstrings than during the exercise.
Boxing for me tonight. We worked on some defensive moves. The class size keeps getting bigger, which kind of sucks. We can't move through things as quickly when new people keep joining. Tonight I got paired up with this guy who had to be about 6'3" or taller and about 250+ lbs. He didn't quite understand what drill speed was and I got knocked in the head a few times. I wasn't too worried about it, but apparently the instructor had told him to slow down a few times before we got paired off so he had been a bit too aggressive with others as well. Of course it didn't help that I have no coordination and repetitive patterns that reverse each time are not a strong point of mine so I was ducking the wrong way all the time.0 -
All in all good workout for me...broke the 85lb for OHP...hopefully not much longer before I hit xxx....mid March I would be happy as vacation is coming up soon...
That's awesome!!! Way to go!
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Iwoodroff: I really enjoyed watching your videos...you made those deadlifts look effortless...Amazing!
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I did Workout A tonight...and something pretty stupid I might add...I decided that I was to lazy to put plates on the floor, so instead of doing 85lb. Rows I tried 95 for the ease of just using big plates.....needless to say it did not go well.
Squats:
Warm up: 2x5 45lbs.
Work: 5x5 85lbs.
Bench:
Warm up: 2x5 45lbs.
Work: 5x5 75lbs.
Rows: 5,4,4,2,3 at 95lbs....I will not be so lazy next time and do the weight that I am supposed to be doing.0 -
I notice that some of you are adding accessory exercises to your training, and a few of the posters seem to be doing things other than SL completely. I have been toying with the idea of switching to Wendler's 5/3/1 program because I'm finding the purely linear progression and no accessory lifts of the 5x5 approach to be somewhat problematic for me both in terms of making consistent gains and in terms of overuse pain/injury from doing the same few lifts 3x a week (esp. squats).
I'm following a SL-based program which has some more stuff thrown in because i'd honestly get super bored just doing the main stuff (and I like switching up the accessory work a bit! http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
I did do Wendler 5/3/1 (paired with other stuff as well) before, liked it, but there wasn't enough squatting in it to my liking!
What I do have to say is that I really like this group, so even if I was to stop doing 5x5, I'd still stick around!
So... this is my 2 days off... anyone up for a body weight test? It only takes about 20 minutes! 3 minutes each exercises, AMRAP, 1 min rest between exercises. Pull-ups, squats, push-ups, burpees. And then a plank hold for as long as possible. I'll be doing it when I get home from work tonight. I did 13 (assisted) / 80 / 35 / 24 on January 2nd so gonna try to beat that xD0 -
yeah. really not krokador, you're a nutcase!
I started out doing SL, now I'm doing Starting Strength (ie 3x5) but haven't learned power cleans yet, have a PT session in Feb half term to learn! When I max out on linear progression I'm probably going on to Advanced Novice (a lighter squat day in the middle of the week) and then Texas Method (increase weights once/week).0 -
Last night was my Upper Body 3x5 workout. Deloaded everything trying to get back into Beast Mode. Unfortunately, not quite there yet.
DEADLIFTS
WARM UP: 95x1, 125x3, 155x1
WORKING SET: 170x4 - Frustrating. :grumble:
BENCH PRESS
WARM UP: 55x5, 65x3
WORKING SETS 75x5, 75x5, 75x5 - A pleasant surprise
STANDING OVERHEAD PRESS
WARM UP: 40X5
WORKING SETS: 52.5x5, 52.5x5, 52.5x4 - Just couldn't get that last rep
ACCESSORY WORK...
Dips 3x5
Chin Ups 1x5, 2x4
Can't believe I couldn't get all the reps for Deadlifts. They just felt stinking heavy. My 155lb warm up even felt heavy. So I will keep the same weight next week. Some good news - I've lost 3lbs on the cut I started in January. That's .5lbs/week which is perfect. I just hope my strength isn't going with it, but I really think being sick and not working out for 2 weeks is the culprit.0 -
I notice that some of you are adding accessory exercises to your training, and a few of the posters seem to be doing things other than SL completely. I have been toying with the idea of switching to Wendler's 5/3/1 program because I'm finding the purely linear progression and no accessory lifts of the 5x5 approach to be somewhat problematic for me both in terms of making consistent gains and in terms of overuse pain/injury from doing the same few lifts 3x a week (esp. squats).
A lot of us do SL w/accessory lifts or do our own program all together, which is what I do. I like variety too much to do SL.0 -
Yesterday's workout was OHP, on my 3 week in 5/3/1
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Working Sets:
3 x 55 pounds
3 x 65 pounds
3 x 70 pounds- I got the 3, but couldn't get anymore. I rested for 1 min and then did another set of 2 x 70
Assistance Work:
Dips-3 sets of 10 x 50 pounds of BW supported
Chins- 3 sets of 10 x 50 pounds of BW supported
I was hoping for more reps on the 3 x 70 set. I ate an enormous amount during Super Bowl the day before, I and I thought maybe the extra cals would help me out, but nope, same as last week
The new breathing technique definitely helped though. I was also running off of 4 hours of sleep, and I think that might have negatively affected me.
On the plus side, my assistance work is starting to feel better!I notice that some of you are adding accessory exercises to your training, and a few of the posters seem to be doing things other than SL completely. I have been toying with the idea of switching to Wendler's 5/3/1 program because I'm finding the purely linear progression and no accessory lifts of the 5x5 approach to be somewhat problematic for me both in terms of making consistent gains and in terms of overuse pain/injury from doing the same few lifts 3x a week (esp. squats).
I switched to Wendlers in early January because of exactly that issue, I was burning out from the volume of SL, I was getting bored, and I wanted to do something that involved doing chinups and pullups 0 -
ok, so, I had my workout on Sunday instead of yesterday since my son and I visited the college he'll be attending in the fall. I'm quite impressed with myself.
Squats: 135 lbs I've been here for a few workouts and this time they were pretty easy. A quick personal question: My fiance and I had some sexy time 3 times that morning :blushing: Would that have boosted my testosterone to make my sets easier? Just curious.
OHP: 70 lbs. Failed on this one, but only on the last 2 sets. I got 5-5-5-4-4.
Deadlift: 215 lbs. Got all 5 of those bad boys up! Looking forward to trying 225 on Friday.
realized I posted this on January's thread :laugh:0 -
Didn't get to squat today -- first time in two months I couldn't get at the power rack. I was a little lazy rolling out of bed and missed my chance to be first.
Squat:
Nuttin'
Bench:
Warm 5x45, 5x55
Work 5x5x75
Easy/yay! 70 pounds was HARD for me and I probably spent 4 workouts at that weight. I think I've got my form worked out or at least improved enough that this was pretty easy for me. I'll add 5 next time.
Row:
Warm 5x45
Work 5x5x60
Oh, I hates these so much. I'll stay at this weight because these still just don't feel natural / comfortable to do.
Still working on fixing my hip up from last week, so even though I really like to squat, it's ok that I didn't get to today. Foam roller FTW.0 -
B day for me:
Squat: 5x5@ 105
OHP: 5x5@ 65
Deadlift: 1x5 @ 135, 155, 165
Then did 2x10 landmine 180's bar +5 lb plate
1x10 back extensions to stretch the spine back out
I'm liking this other gym. For one, they have good equipment, but I see a lot more women in the weight room. Today there was actually another woman doing a squat progression in the rack next to me. She was doing 1 rep, but was up over 150 lbs by the time I left.
Hopefully the snow and wintery mix clears up in time for me to go boxing tomorrow night.0 -
So... After a nap that I dramatically needed, I attempted this bodyweight gauntlet thing. Knew from the beginning of the pull-ups that I wasn't at my peak performance. That 40ish assist felt like it wasn,t even there. I don,t know if maybe my band has gotten more slack? Used to be I couldn't pull it down to the bottom and now I have to step on the ground... Then my knee did the popping thing again during squats so I didn't push as hard as I could've... I really need to get that looked into, but I have no idea where to go
Anyways, the numbers:
Pull-ups: 13ish (previous: 13)
Squats: 80 (previous 80)
Push-ups: 42 (previous 35, finally some progress!)
Burpees: 27 (from 24)
Plank: 1:27 (that,s pathetic for me, but my shoulders were hurting before I even started sooooo)
I think I'm gonna skip the conditioning tomorrow morning and do some yoga instead. I need more sleep 0 -
No SL for me today (probably Thursday will be the next day I can get to the gym), but I did use my tiny apt complex gym and work on my left hand grip with dumbbells. yay?0
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wolfsbayne- congrats on the sexy time X 3
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