February workout check-in thread
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As an added bonus the squats make everything a bit tighter and so the sexy time gets better too! Now there is a win win situation.
I did get my last workout of the week in last week, missed Monday Tuesday this week so I am back on a WTF workout week but I can live with that, it's the first week of my next round so I will be at a slightly lower weight so I get used to the exercises and learn what I can do.
So 3 sets of 15 hip thrusts and 8 14kg dumbell rows. Loving the rows!
3 sets of these weird step up reverse lunges 12 20kg bench press
3 sets of 15 romanian deadlifts at 30kg
60s plank
30s side planks
30 leg lifts
Tomorrow I get to have a go at negative chin ups...0 -
Wolfsbayne I've tried to find credible research one way or the other and I can't (a lot of broscience says it'll drop your T levels.) Maybe it just really opens up your hips.
Aww...thanks for researching. Maybe it really is endorphins and opening up my hips. I think maybe it came from Rhonda Rousey saying she has lots of sex the night before a fight because it tends to help her. Who knows? :ohwell:
So that old wives tale from the men is gone...hehe...congrats on the sexy time and the lifts...hehe
Workout A for me today
Squats @ 145lbs making sure form is there, getting low (really working my obliques getting back up)
5x5 for those...I was resting 2.5 min but moved it to 2:45 after the 2nd set as 2.5 didn't seem to cut it.
BP moving onto 115 tonight after my deload due to failure at 110...but got that last week and considered staying there even tho I got all my sets out...but not gonna ...go big or go home 3mins rests for these
2x5@115, 1x4@115, 1x3@115, 1x2 @115...descending later of reps...hehe
Rows I am going to 110 tonight after 108.5 last time...suppose to be 5lbs but want to get back to even numbers...my OCD tendancies...:laugh: Funny I don't like these but my first set felt good....:noway: wth is the matter with me
5x5 of those...now time for a bath...
I have to say I found my workout hard tonight...not sure if it was the fact I've been cold all day or my crappy lunch...or a combo of those two and no sexy time last night...must talk to DH about that...;)0 -
A this morning for me:
Squats: 95lbs 5x5 Took it slow to focus on form since I hadn't lifted since Sunday. dang work getting in the way! :grumble:
Row: Stuck to 65lbs for 3x5 again. I've been trying to work on my left hand grip this week so I can keep increasing this.
Bench: stuck to 65lbs 3x5 here too. Felt much easier than last A day at 65lbs so I definitely like slowing down the increases.0 -
Workout A shenanigans:
Mobility drills and anywhere bodyweight Battle prep: (http://trainaggressive.com/battleprepsv/ that has basically become my go-to warm-up session for any workout so I figured I'd share. You don't need to buy the "program". I'm not trying to push, I'm not affiliated. however i do think Travis Stoetzel is a pretty awesome guy!)
Squats 145x5x5
these were hard, but not impossible. 150 HERE I COME!
Bench Press 110x3x3 105x2x3
So... I just... The bar just wouldn't move. ALL the 3rd reps (105 included) were shaky and slow as eff... I started getting frustrated. kept telling myself i managed 4 for MULTIPLE sets my last A workout. But it was a no go.
Rows 100x5x4
Erm. So I DID do a 5th rep on ALL of those sets. But it was so awful on form I could NOT for the life of me count it.
I had to go to the crapper twice during this sequence. Ugh.
Then went on to do:
Arnold DB Press @25 8/7/8
BB Good mornings @75 10/9
Superset
- Assisted chin-ups
- Assisted Dips
-90 x 5, -105 x6, -120 x8
Some guy was using the assist machine I usually use (at which I can crank out 8+ reps at -70... so go figure) to do what I can only call machine swing extensions. His ROM in his arms was awfully tiny, and he was basically bouncing on the assist every single rep. Made me even more angry because I could've used that machine to do a proper exercise, instead of trying to guess my assist on a machine I'd never used before >_<
Gah. I need to clean up my eating. And get more sleep. And get a Tapout XT DVD in to get back in the groove of things.0 -
Squat:
Warm up: 5x45, 5x65, 5x95
Work: 5x5x105
Press:
Warm up: 5x45, 5x55
Work: 60
DL:
Warm up: 5x45, 5x65, 5x95
Work: 95
Taking it easy as I still have some deep muscle strain and soreness in my left hip. Today felt decent but I'm still looking forward to feeling much better. I heart the foam roller.0 -
Hello Everyone!
Another newbie here... on my second week. This was my workout yesterday
Squat:
Work: 5x5x - 60lb (feeling really good about my form.... watched the "so you think you can squat" series and it gave great pointers"
Press:
Work: 5x5x - 40lb (also feeling pretty good about my form. I could feel it in my abs so that I guess is good)
DL:
Work: 5x5x - 100lb ( I didn't feel too confident in the deadlift to be honest. I have been looking at videos about form but am not sure if I am doing it properly. Is it supposed to be 5 fast or breaks in between? I feel like I keep rolling my shoulders and I am not sure if that is because it is too heavy or what)
All in all, I am really liking the program. My husband is also doing it with me, so that is a big plus! The only thing I haven't been doing is warming up, which I guess will come to bite me in the *kitten* in the future.0 -
I don't often check in here, but I was feeling good today and wanted to share!
Squat: 3 sets (5/5/5) 140lbs
Deadlift: 1 set (2) 145lbs, (3) 135 lbs (lost my form after 2nd rep, damn)
OHP: 4 sets, (5/4/3/1), FINALLY up to empty bar again (hurt my shoulder, had to use 15-20lb dumbbells for a while) It was tough, but I felt like a BAMF for getting through -- and my shoulder felt okay!
And squeezed in an 8 minute jog afterwards. Gonna eat an extra brownie and feel so good about it. :laugh:0 -
Work: 5x5x - 100lb ( I didn't feel too confident in the deadlift to be honest. I have been looking at videos about form but am not sure if I am doing it properly. Is it supposed to be 5 fast or breaks in between? I feel like I keep rolling my shoulders and I am not sure if that is because it is too heavy or what)
If you feel that form is breaking down in between reps, take a short pause when it is on the floor and rest. Try to keep your shoulder blades "locked" together the whole lift, as in, use the same "trap squeeze" that was shown in the first "so you think you can squat" video so that your shoulders are back, chest is up and lower back with the proper roundness.0 -
BOOOM!!! (That was me, killing it in my workout last night).
I cannot read that word and not think of Marc Lobliner's tiger youtube opening! And that's not a game! (Is that just me? xD We should start a thread for youtube channel recs!)
On a different note:
I was thinking about something and wondering if anyone has experience doing something like this with stalls:
Instead of just dropping down 10% and going back up, I could also add 1 rep to each set. Since I know I've done 5x5 at that weight previously, the extra rep shouldn't be too bad and it *should* carry on towards not stallin gthe next time I hit my "fail weight". If I was to stall a second time, then I would do 5x7. Until I can bust through. Thoughts?0 -
Wow amyrebeccah! I'm impressed! Krokador, your logic makes sense, but I will leave it to the more experienced ladies to answer. I'm interested to see what the answers are.
Today was Workout B for me. I got off on the wrong for at the gym today- dropped my water bottle in the toilet first thing! Gross! All the squat racks were taken in the regular weight area, so I worked out with the big boys in the heavy weight room today. They were very nice. One guy suggested I wasn't squatting low enough, so I'm considering staying at the same weight for my next workout to practice getting lower. I'm right at parallel, but it was tough on my last two sets. Thoughts? Is it just me or is it tough to engage your core the whole time? Does your body naturally tighten up like it's supposed to as you work or do you consciously have to flex your abs? It is a little confusing for me.
Anyway, here's my sets for the day:
Squats -
Warm up 1x5 BW, 1x5 45lb, 1x5 55lb
Working sets 5x5 65lb. The last set was tough on the last 2 reps
OHP-
Warm up 1x5 20lb
Working sets 5x5 30lb. Still finding this pretty easy.
Dead lift-
Warm up 1x5 50lb.
Working set 1x5 70lb. Also pretty easy.
Then I walked on the treadmill at moderate pace for 20 minutes to try and take advantage of the after burn.0 -
Such impressive lifting, ladies! :drinker:
I'm doing Wendler's 5/3/1. Ummm...think I'm in my 3rd month, I forget. Weights are increasing slowly, but increasing nonetheless!
This was yesterday:
Squats: warm up sets, then 1x5 110 lbs, 1x5 125 lbs, 1x5 140 lbs. Was trying to get lower even on the heavy set and i could feel it for sure! thought I was going to fail and have to use the catch bars on the squat rack but made it back up to save myself embarrassment.
OHP: Ugh. Still a struggle. Going to try to de-load this and maybe do sets of 8 instead. After the warm up sets: 1x5 at 55 lbs, 1x5 at 65 lbs, 1x3 at 75 lbs. Couldn't get all 5 reps in at the last.
Lat Pulldowns, 5x5 at 90 lbs.
OHP with dumbbells: 5x5 at 50 lbs. total.
Also did some elliptical and walking. Probably should have done some more accessory work to go with squats, but I was feeling lazy!0 -
So now that I've transitioned to Wendler's 5/3/1, can someone explain why, in week 1, he (a) throws a random set of 3 reps into the middle of a bunch of 5-rep sets and (b) has so many sets of very light weight? I mean, I put in that my 1 RM for squats is 145 and not only does it not have me going up to 145 EVER (only to 125, in week 4), it doesn't even have me doing a set of 5 reps, just AMRAP ("1+"), as though he doesn't think I'll even get to 5. WTH? I know I should buy the book and read it, but I just don't have the time right now. Can someone give me the Cliff notes?
Anyway, workout was:
Deadlifts, 5/5/3/5/5/8 65/80/95/105/120/135 and then, because I didn't think this was adequate, 5x155. FWIW, I got as much exercise switching plates all the time as I did doing the d*mn lifts.
Good mornings 5x12 @ 75 pounds
hanging leg raises 3x8, then switched to doing them on the Roman chair since I couldn't maintain my grip on the bar, and did 2x15.0 -
I've read Wendler's book several times, and I still don't really get his method. I like it though, so I just go with it. I'm not one to think too deeply about the numbers, that's just not my strong point. :blushing:
Are you using the Big Lifts App? That's what I use.0 -
Hooray for deadlift day!
I did c25k at lunch. It was cold and it sucked. It also made squatting so hard! :sad:
Madcow:
Front squats 45x5, 95x5, 115x5, 145x5, 175 2x5
OHP 45x5, 55x5, 65x5 75x5, 90x5
Deads: 45x5, 115x5, 185x5, 210x5, 250x5, 285x5
Accessory. Curls 103 3x12 and bodyweight back extensions 3x12 supersetted.
Abozoki how are you figuring out your sets/reps for 531 if you don't have the book? It is a very boring book. I found a PDF online because he's kind of a douche so I figured I would be too. Then I just emailed it to my kindle. I did read it though and the bottom line is he starts out really light so you don't plateau, and that you don't need to be working at your max weight to get gainzzzz. Meaning if you had a 150 1rm for squat and then followed his suggestion of using 90% of that to plug into the 531 scheme, and then continued to follow his suggestion to add 5lbs to that 90% and plug it in again for hte next month etc. 5 months down the road your 1rm would be greater than 150.0 -
I love seeing all these numbers!
I've been using the Songza site for music and I love it. There's a 90s Buns of Steel playlist that's my favorite and since the gym is completely empty when I go, I can sing along as loud as I want. :happy:
Today was benching day for me.
Wide-grip bench: 8x3 @85lbs
Pause bench: 5x5 @75lbs
Close-grip bench: 4x6 @75lbs
Rows: 3x10 @ 95lbs
Dumbbell tricep extensions: 3x10 @ 20lbs
Dumbbell front raises: 3x10 @ 10lbs0 -
On a different note:
I was thinking about something and wondering if anyone has experience doing something like this with stalls:
Instead of just dropping down 10% and going back up, I could also add 1 rep to each set. Since I know I've done 5x5 at that weight previously, the extra rep shouldn't be too bad and it *should* carry on towards not stalling the next time I hit my "fail weight". If I was to stall a second time, then I would do 5x7. Until I can bust through. Thoughts?
I did a similar approach with OHP when I was hitting the wall on progressing last time. You can add reps or what I did was increase weight and then drop reps. If I could do a full 5x5, I would move up to the next weight and do as many of the 5 reps during the 5 sets as I could. I would usually do like 5/4/3/3/2 or something so it would take a few sessions to get all 5x5.
Your plan sounds solid and will still give you progress even if the weight isn't being increased.Is it just me or is it tough to engage your core the whole time? Does your body naturally tighten up like it's supposed to as you work or do you consciously have to flex your abs? It is a little confusing for me.
One way to keep a solid core is actually a breathing technique. Before you start down, take a deep breath that fills your belly. Hold this and tighten the core. Don't exhale until you are about half way up. I always have to consciously tell myself to breath and tighten. This works not just for squats, but also OHP and the bench press.
A workout for me. Got to the gym later than normal so it was full of college dudes doing bicep curls. Both squat racks were occupied when I started so I did the bench press first and then moved back to squats when a rack opened up.
So I did:
Squats: 5x5 @ 110
Bench: 5x5 @ 85
Row: 5x5 @ 90
I'm actually feeling good about the rows and I think having the bumper plates bringing the bar up helps me. I'm trying not to bounce the bar off the ground and making sure that it is just me pulling and not using any rebound. I think I was stalling around 100 last time so hopefully I'll be able to get past that this time.
After that I did some core work, 20 situps with 5kg medicine ball, 10 spidermans, 15 pike extensions with the 5kg ball, and 15 russian twists with the 5kg ball.
Oh and big thanks to Cruisin' for the link to the OHP video that Rippetoe has. I practiced the hip movement he is now suggesting and can see that taking a bit of pressure off the spine and allowing for continued increases.0 -
So now that I've transitioned to Wendler's 5/3/1, can someone explain why, in week 1, he (a) throws a random set of 3 reps into the middle of a bunch of 5-rep sets and (b) has so many sets of very light weight? I mean, I put in that my 1 RM for squats is 145 and not only does it not have me going up to 145 EVER (only to 125, in week 4), it doesn't even have me doing a set of 5 reps, just AMRAP ("1+"), as though he doesn't think I'll even get to 5. WTH? I know I should buy the book and read it, but I just don't have the time right now. Can someone give me the Cliff notes?
Anyway, workout was:
Deadlifts, 5/5/3/5/5/8 65/80/95/105/120/135 and then, because I didn't think this was adequate, 5x155. FWIW, I got as much exercise switching plates all the time as I did doing the d*mn lifts.
Good mornings 5x12 @ 75 pounds
hanging leg raises 3x8, then switched to doing them on the Roman chair since I couldn't maintain my grip on the bar, and did 2x15.
Starting at 90% of your training max is to allow you a "margin of error" and more room to grow. Your first cycle will be fairly "easy" in a way. I pushed through to like 12-15 reps on almost all lifts in my + sets on the first week. It gets harder quick, though. Yeah, you're not actually hitting your 1 rep max, but it will go up as you push through those + reps sets.
Also, those first 3 sets are warm-up sets. They're always 5/5/3 at 30/40/50%... it's just how Wendler "suggests" to warm-up (but I find the 5/5/3 setup works really well for SL too, so I've been using a similar progression. I don't write them down here though haha)
Also, if you feel that's not enough work, you can always go the Boring But Big way: Add 5 sets of 10 @ 50-70% of your training max at the end of the 5/3/1 sets. Let me know how those feel when doing deadlifts
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Oh and big thanks to Cruisin' for the link to the OHP video that Rippetoe has. I practiced the hip movement he is now suggesting and can see that taking a bit of pressure off the spine and allowing for continued increases.
Glad it helped! Im glad I came across it, because it has helped me, too!
Workout B tonight. I was determined to go tonight, because I want to watch the opening ceremonies for the Olympics tomorrow. I think everyone on the northwest side of Houston had the same idea, because the gym was packed. I was lucky to even get a treadmill to warm up and I had to use the squat rack with the safety bars that are too high for me. Before I was finished, two different people came and asked how much longer before I was done.
Squats 72lbs 5x5
OHP 40lbs 5x5 Working weight should've been 47lbs and I was gonna give 50 a shot, but I couldn't get an Oly bar. It was so crowded and hard to do anything, I ended up just leaving. I think I'll go tomorrow and just do deadlifts and record the Olympics. A workout consisting of only deadlifts could be fun!0 -
Nice numbers girls well done at smashing it :drinker:0
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Did a hiit last night on my non lifting day. Man was I DRENCHED!!!!
Since I started doing TDEE method, I haven't been using my heart rate monitor to track my calories burnt. But I am sure that one was a killer!
What do you ladies do on non lifting day?0 -
viglet: I run on non lifting days or hit up the bike or arc trainer at the gym. But I'm in early training for a 10k so runs are the focus if not lifting.
Workout B this morning. Man going on back to back days is rough but you gotta do what you gotta do to get it in.
Squats: 100lbs 5x5. Love getting so much lower this round (and much lower than a lot of guys in the gym!)
OHP: 3rd time at 50lbs 5x5. I think I sometimes shrug my shoulders up when I reach the top so I'm trying to not do that.
Deadlifts: working weight 95lbs. Starting to get heavy and its rough on the hands. Oh wells.
Olympic opening ceremony tonight!0 -
hwillmott - have you tried chalk?
re off days, does sitting on the sofa count? lol..0 -
hwillmott - have you tried chalk?
re off days, does sitting on the sofa count? lol..
bahh no i haven't! I've seen people in my gym use it so I know its okay to use, just figured I could get higher before needing it. The first round last fall I got around 125lbs I think without chalk or anything. Maybe one day if I ever remember to go find some...haha0 -
Viglet: I've just started doing some cardio on the elliptical (which I refer to as the "devil"). I'm going to try to work up to jogging on those days.0
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Did a hiit last night on my non lifting day. Man was I DRENCHED!!!!
Since I started doing TDEE method, I haven't been using my heart rate monitor to track my calories burnt. But I am sure that one was a killer!
What do you ladies do on non lifting day?
HIIT, Complexes, corrective work, yoga, mobility & foam roller, run. Unless I'm sick or utterly run down, I usually keep active even on my off days. Active recovery is where it's at! (Also, I go for 20-30 mins walks every single day that the weather allows it. It's my personal meditation/relaxation time)
I loathe the cardio machines. I feel like a hamster when I use them. >_>
Spent an hour and a half or so on the phone during the night, after going to bed rather late because I was finishing reading a book. So no workout this AM. It was hard just to crawl out of bed! However, if I can keep some sense I'll do some cardio tonight. Definitely need some stretching and foam rolling. My hamstrings are actually sore from squatting! Hadn't felt that in a while! xD0 -
bahh no i haven't! I've seen people in my gym use it so I know its okay to use, just figured I could get higher before needing it. The first round last fall I got around 125lbs I think without chalk or anything. Maybe one day if I ever remember to go find some...haha
I got some cheap off ebay (about £3 I think) and just put it in a click seal tupperware tub..0 -
viglet: I take a boxing class 3 nights a week. I only lift twice a week at this point since the boxing is more of my primary focus. I'm in the beginner class so it has been a lot of learning the basic punches and defensive moves. We do some conditioning work at the end of class, but I'm usually pretty sweaty just from the class. I also think my upper body strength has been increasing from the work also.0
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I got some cheap off ebay (about £3 I think) and just put it in a click seal tupperware tub..
have you or has anyone else used liquid chalk? It seems to be a good alternative without the mess..0 -
I got some cheap off ebay (about £3 I think) and just put it in a click seal tupperware tub..
have you or has anyone else used liquid chalk? It seems to be a good alternative without the mess..
I was wondering the same thing. My DH insisted on buying me gloves, but I'm not 100% sold on them. I'd like to get some chalk and would like to try the liquid.0 -
So now that I've transitioned to Wendler's 5/3/1, can someone explain why, in week 1, he (a) throws a random set of 3 reps into the middle of a bunch of 5-rep sets and (b) has so many sets of very light weight? I mean, I put in that my 1 RM for squats is 145 and not only does it not have me going up to 145 EVER (only to 125, in week 4), it doesn't even have me doing a set of 5 reps, just AMRAP ("1+"), as though he doesn't think I'll even get to 5. WTH? I know I should buy the book and read it, but I just don't have the time right now. Can someone give me the Cliff notes?
Anyway, workout was:
Deadlifts, 5/5/3/5/5/8 65/80/95/105/120/135 and then, because I didn't think this was adequate, 5x155. FWIW, I got as much exercise switching plates all the time as I did doing the d*mn lifts.
Good mornings 5x12 @ 75 pounds
hanging leg raises 3x8, then switched to doing them on the Roman chair since I couldn't maintain my grip on the bar, and did 2x15.
Starting at 90% of your training max is to allow you a "margin of error" and more room to grow. Your first cycle will be fairly "easy" in a way. I pushed through to like 12-15 reps on almost all lifts in my + sets on the first week. It gets harder quick, though. Yeah, you're not actually hitting your 1 rep max, but it will go up as you push through those + reps sets.
Also, those first 3 sets are warm-up sets. They're always 5/5/3 at 30/40/50%... it's just how Wendler "suggests" to warm-up (but I find the 5/5/3 setup works really well for SL too, so I've been using a similar progression. I don't write them down here though haha)
Also, if you feel that's not enough work, you can always go the Boring But Big way: Add 5 sets of 10 @ 50-70% of your training max at the end of the 5/3/1 sets. Let me know how those feel when doing deadlifts
I'm doing Wendler, too. Actually, I'm back on month one for rehab after another round of Physical Therapy. (Threw out my shoulder coughing, for heaven's sake)
As far as why he does the 3 rep thing in week 3, I kept thinking that was weird, too. But whatever his reason for it, Wendler's method is making me stronger. I'm sort of surprised at how fast I'm moving, considering I was down and out for the entire last half of 2013.
I view all the lifts as a warm up for the set where you're supposed to go until you can't anymore. (Though not to failure, which is hard for me to understand, since we do as many as we can until we can't [fail?].)
For now, my weights are pretty light, so I've been hitting anywhere from 15-20ish reps on the last set and throwing in his recommended accessory stuff and Boring But Big on squat and deadlift days. (50%, not 70%! You're flipping amazing Krockador!)
I have the book if you want to know anything specific. It's on my Kindle so I can just search for what you want to know. The book is pretty short, though. I read it in a couple of days.
Also, I don't know if you can use chalk in your gym, but that stuff helped me a lot with my grip on hanging leg raises. I use a LOT. It's practically snowing on my head, but it works.0
