February workout check-in thread
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Tapout XT2 Fight Night in the books! So much sweat! If you guys ever need a 1-legged conditioning move that also works the core something fierce, try this one. It's my favorite out of the whole workout:
Speed skater touch the ground exploding into an uppercut on the other side.
With the weighted gloves it hits the obliques quite strongly (or a VERY LIGHT dumbbell would do the trick here too). I think I'll be doing that as a 4 min tabata finisher in my workouts sometime. 20s on one side, rest 10 secs, 20 secs on the other side, rest 10, repeat 4 times. SMOKED!
Now that I've dried up a bit it's time to foam roll and do mobility work so that I can hit the gym tomorrow. Um, an epsom salts bath would also be really nice.
Keep hitting the wieghts guys, you,re all doing great! =D
This sounds both awesome and terrifying. :laugh:
I forgot to post my Friday Squat day. I don't have my book, but let's just say I did a boat load of squats, plus some SLDL, and some planks and glute bridges. It wasn't a good workout; just felt bad all around, all of the weights felt crazy heavy. I attribute it to the fact that it was the end of the week and I was just ready to go home. I hope everyone is enjoying their weekend!0 -
A today. I've decided I'm going to repeat any weights I do on weekend workouts the next time around since I'm weaker at 6am when I workout during the week. Maybe I won't kill myself that way? haha
Squats: 105lbs 5x5. Felt really heavy for some reason, probably because I was still recovering from having to do 2 days back to back.
Rows: 3rd time at 65lbs so I think I'll give 70 a shot next time. I've been doing farmers carries in between bench sets to help my grip improve.
Bench: 5x5 70bs. boom! I think this is where I got to last round in the fall and it felt really good today so I'm excited to keep improving.
Can't believe the weekend is ending already...0 -
Squats 5x5 135lbs yay!
Bench 5/5/3/2/2 85 lbs. BOO!
Rows 2/3/3/3/3 105 lbs. So wiped out at this point, didn't really feel like attempting 5x5
Then i took a 2 mile walk around my neighborhood. Even though it was only 10°F out, the sun was shining, and that always puts me in a happy mood.
have a great afternoon ladies.0 -
I've researched my hip pain and determined that I've got some piriformis muscle issues. Bought myself a small foam roller for home use - rolling pin size - and have started to warm up and cool down on the 'standard' size roller at the gym.
Today I went mostly just to ease my fear that I was going to be benched for a long time by this pain. --- It's been REALLY hurting - even when I'm not using it. I'm so pleased that today was a success!
Shortened sets due to time and wanting to be conservative on my hip.
Squats:
Lots of dynamic stretching + roller
Warm: 2x5x45, 2x5x65, 1x5x95, 115
Work: 3x5x120
Bench:
No spotter, didn't feel like setting up in the power rack, took it easy today and worked on form
Warm: 1x4x45, 55, 60
Work: 3x5x70
Row:
Warm: 1x5x45, 50, 55
Work: 3x5x65
I set the barbell on a small stool that brings the bar up to roughly the same height as if it had 45# plates on it so that I can 'pull from the floor' with each rep. works ok. Still not a big fan of actually doing rows, but since I've gotten over myself and performed these as directed by the program I feel SO MUCH change in my day to day functional strength.... so yeah. I'll row.
Hip pain is decreased slightly -- definitely not increased -- so today was a good day.0 -
Super excited 195 1RM for deadlifts
Previous was 185. I love seeing strength increases :bigsmile: 0 -
Super excited 195 1RM for deadlifts Previous was 185. I love seeing strength increases :bigsmile:
BOOYAH! Nice!!0 -
LadyDeadlift: glad you had a good day! Hope the foam rolling helps. It's so frustrating being limited by pain!0
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What is foam rolling?0
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I just did 95 on my OHP.
I'll be staying there for at least one more workout, but I'm pretty proud of myself.
Still at 215 for deadlifts simply because I'm very careful about increasing due to an old back injury, which leaves me with a vulnerable spot in my lower back.
For squats, next workout, I'll be at 135, which isn't as much as most of you ladies, but I think it is pretty darned good for me!
I may not have the food thing down, but I'm working out regularly, I'll take my victories where I can get them.0 -
I did squat day on Saturday, my 3 week on 5/3/1
Warmup Sets:
5 x 75 pounds
5 x 90 pounds
3 x 110 pounds
Working Sets:
3 x 130 pounds
3 x 150 pounds
3 x 165 pounds
Assistance Work:
Straight Leg Deadlift-3 x 12 @ 85 pounds: I got 12, 10, 10
Split Squat-3 x 12 @ 65 pounds, got all reps
I got all my reps, but definitely didn't get any more than 3 at 165 pounds. I didn't feel as rushed in the coed gym this time, mainly because I had to wait for one of the power cages to open up, so once I got in there, I took my time lol.What is foam rolling?
Foam rolling is amazing! It's where you get a dense foam band and roll out your legs and body on it. It's a form of Self-myofascial release, kind of like what a massage therapist does when they're really digging into sore spots (at least that's what it feels like to me).
It really helps loosen up your IT band, hips, inner thighs, glutes, calves and shoulders/back, depending on where you're rolling. I do it as part of my dynamic stretching before squats and deadlifts, and it makes it easier for me to hit depth.
It looks like this:
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Holy... I just spent 2 hours in the gym. WUT?! (I work 4 days a week atm, so I have mondays off haha) I'm pretty beat down. Maybe I should scale back the conditioning workouts just a tad... Today was workout A:
Squats 150x5x5
I forced myself to take at least 90-120seconds between each sets. It showed!
Bench Press @100 6/6/6/5/6
Should have deloaded at 95... I still don't get how I can hit 8 reps close grip but struggle with 6 normal grip. Maybe my squats really take a lot out of me?
Rows @100 5/4/5/5/4
Yegah, I had a hard time with these today, too. Didn't get much sleep so it might've played a part? Going to deload to 90 and sets of 6 next workout.
BB Shrugs 140x3x8
3 rounds of
- 2-arm triceps extension 40x8
- incline DB curls 22.5x8
- Jump squats x12 (did 15 on the last set)
Weighted back extensions 35x2x10 (my gym acquired 35lbs plates! I are happy!
)
Cable Crunches 100x3x10
Then I did some calf work because I hadn't in forever because of my knee. The stiffness isn't quite as bad today so something must be working! And some external and internal cable shoulder rotations because I've been feeling 'em crackling during rows
And I finished with 5 minutes AMRAP Krashers (my own personal move! It's a push-up burpee with DB, into renegade rows, knee strikes, then back up into a snatch.) 20lbs, 15 reps total.
I'm hungry. I can't put the finger on why >_>0 -
Bench Press @100 6/6/6/5/6
Should have deloaded at 95... I still don't get how I can hit 8 reps close grip but struggle with 6 normal grip. Maybe my squats really take a lot out of me?
It could just be a matter of muscle recruitment between the two styles. I'm going off of my knowledge of pushup hand position so this may not be an appropriate conversion, but close hand will recruit more of the tricep muscle during the press. As your grip widens, the triceps are engaged differently and you may lose their power and rely more on the pectoral muscles. Shoulder position also is changed between the two. And if you keep your elbows in during close hand, but they go out during the wider grip, that can change what muscles are hit. I'm not 100% sure on this, but it makes sense in my head.
ETA: You do tricep accessory work, but do you do much in the way of additional chest work? Like flys?0 -
What is foam rolling?
Here's a range of hip warm ups / mobility exercises:
http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html0 -
Bench Press @100 6/6/6/5/6
Should have deloaded at 95... I still don't get how I can hit 8 reps close grip but struggle with 6 normal grip. Maybe my squats really take a lot out of me?
It could just be a matter of muscle recruitment between the two styles. I'm going off of my knowledge of pushup hand position so this may not be an appropriate conversion, but close hand will recruit more of the tricep muscle during the press. As your grip widens, the triceps are engaged differently and you may lose their power and rely more on the pectoral muscles. Shoulder position also is changed between the two. And if you keep your elbows in during close hand, but they go out during the wider grip, that can change what muscles are hit. I'm not 100% sure on this, but it makes sense in my head.
ETA: You do tricep accessory work, but do you do much in the way of additional chest work? Like flys?
I think you're correct. I was doing some reading on wide-grip vs. close-grip, and the wide-grip hits the shoulders more. Form is super, super important (as it should be with all lifts) because the potential for shoulder injury is increased.0 -
Deleted / double post0
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Bench Press @100 6/6/6/5/6
Should have deloaded at 95... I still don't get how I can hit 8 reps close grip but struggle with 6 normal grip. Maybe my squats really take a lot out of me?
It could just be a matter of muscle recruitment between the two styles. I'm going off of my knowledge of pushup hand position so this may not be an appropriate conversion, but close hand will recruit more of the tricep muscle during the press. As your grip widens, the triceps are engaged differently and you may lose their power and rely more on the pectoral muscles. Shoulder position also is changed between the two. And if you keep your elbows in during close hand, but they go out during the wider grip, that can change what muscles are hit. I'm not 100% sure on this, but it makes sense in my head.
ETA: You do tricep accessory work, but do you do much in the way of additional chest work? Like flys?
I think you're correct. I was doing some reading on wide-grip vs. close-grip, and the wide-grip hits the shoulders more. Form is super, super important (as it should be with all lifts) because the potential for shoulder injury is increased.
Do you have long or short arms? Are you using PL setup? I.e finger touching the band mark on the bar? If you have short arms try moving your grip in an inch or two0 -
Hey ladies I am here Yah...almost was gonna have to miss tonight but gonna see if I can work it in before 6:30 my time, will do rows later if I have to.
So Workout A for me today
Squats are @ 155 tonight....they seemed easier than the 150s....go figure
5x5 for those tonight but going to stay here at set 3 and 4 were bad...I wasn't in my rack right and it screwed me up. Almost didn't get last rep of set 5 up either..:noway:
Benching 2nd try at 115 tonight...crossing fingers.
Bam nailed em...Yah
Rows if I get to them are at 115 as well...
1st set crappy form...gonna stay at 115 next time regardless of if I get them out or not
crap only gonna get 3 sets in...oh well staying here anyway just due to the first set.
So I have lost 3.5lbs in 4 weeks....:noway: :noway: :noway: I have to credit that with tightening up my intake over the last 4 weeks and HIIT...who would have thought an extra 15mins would help...go figure. Workout in general felt good tonight...not sure if that is due to the food on the weekend? the rest? who knows but I will take it...
My men are away tonight so I am gonna eat whatever I want for supper after the photoshoot for the karata club (I am the photographer...sister and her son do the karate)....
Oh vacation in 4 days :drinker: :drinker: :drinker: so I wont be checking in much I don't think...unless I can figure out how to without the app on my phone...0 -
Got most of a workout in. My sister called when I was just about done and we talked for awhile. I didn't feel like finishing up so I called it quits.
OHP: 8x3 @ 85lbs
Pause bench: 5x5 @ 85 lbs
Dumbbell press: 4x6 @ 20lbs
Pendlay rows: 3x10 @95lbs
Tricep kickbacks: 1x10 @ 12lbs---I didn't do my other 2 sets and skipped the skullcrushers. I'll get them on Thursday.0 -
Bench Press @100 6/6/6/5/6
Should have deloaded at 95... I still don't get how I can hit 8 reps close grip but struggle with 6 normal grip. Maybe my squats really take a lot out of me?
It could just be a matter of muscle recruitment between the two styles. I'm going off of my knowledge of pushup hand position so this may not be an appropriate conversion, but close hand will recruit more of the tricep muscle during the press. As your grip widens, the triceps are engaged differently and you may lose their power and rely more on the pectoral muscles. Shoulder position also is changed between the two. And if you keep your elbows in during close hand, but they go out during the wider grip, that can change what muscles are hit. I'm not 100% sure on this, but it makes sense in my head.
ETA: You do tricep accessory work, but do you do much in the way of additional chest work? Like flys?
I think you're correct. I was doing some reading on wide-grip vs. close-grip, and the wide-grip hits the shoulders more. Form is super, super important (as it should be with all lifts) because the potential for shoulder injury is increased.
Do you have long or short arms? Are you using PL setup? I.e finger touching the band mark on the bar? If you have short arms try moving your grip in an inch or two
I do have short arms. My neutral grip is with my pinkies about an inch INSIDE the rings (close grip is with my index on the smooth part of the bar). I basically never do wide grip. I tuck my elbows in and do pause reps (which does also make it a little harder).
I do add some accessory chest work once every 4-5 workouts on top of the close grip press (which also works the chest to an extent), and I do a good amount of push-ups on off days, but maybe I could throw in a few more sets and see how it goes. I'm just worried because it seems like my strength is going down instead of up. Then again, maybe scaling back is what I need? I guess we'll see.0 -
Hubby wanted me to go to the gym with him today and since I've been 5 times in the last 10 days, I decided to do some accessory work and then get my workouts back on track Thursday.
I looked through Starting Strength for lift ideas, and yes, Close Grip Bench works the triceps more. I did several sets of those without bringing the bar all the way down, which also works the tricep. I did lower weight, higher reps just for the heck of it. Then I did some Lying triceps extensions and assisted Chinups and dips. I'll be lucky if I can lift my arms tomorrow!
I wasn't going to do squats, but all the racks were free and calling my name. I decided to do lower weight/higher reps and tried out some box and paused squats, just to be different. Then I did some RDLs and rack pulls. My thinking on the rack pulls was to pause at lockout to maybe help strengthen my grip. I need to get some of that liquid chalk to try out!0 -
Back to Monday workouts! Love reading everyones progress! Some kick *kitten* ladies in this thread!
Squat rack was taken so started with bench and pullups
45x5, 55 2x5, 65 2x5, 80 2x5, 95 2x5, 110 2x5. and pullups 7x5 sprinkled throughout.
Squat
45x5, 95x5, 120x5, 150x5, 180x5, 210x5, 240x5
Row
65 3x5, 80x5, 95x5
Back extensions 3x12, Rope tricep pull downs 3x8
Then some c25k action. Week 3! Rawr.0 -
Travel for work this morning got canceled due to threat of winter weather this afternoon so I happily went to the gym instead!
Squats: 105lbs 5x5. I'm glad I stuck with the same weight from Sunday afternoon since strength is so different from first thing in the morning.
OHP: 55lbs 5, 3, 5. I guess I didn't rest long enough for the 2nd one. But it was my first time on this weight.
DL: 105lbs 1x5. Then a static hold at 95lbs for a little to work on grip more. I tried mixed grip on the DLs and liked it a lot!
Now to go do my snow dance...:drinker:0 -
Had trouble waking up this morning, but the thought of working on my OHP
Had my gym buddy film my deadlift form, and it was good until I upped the weight to working weight. Then my upper back curled a little bit. Gonna have to be more serious about my Rows and strengthen up! was enough to get me out the door!
Workout B
Goblet squat: 5x6 @ 25lb dumbbell (felt so good to get down that far with no balance issues; gonna add these in more often)
Deadlift: 5 @ 90lbs/ 2 @145lbs/ 3 @135lbs (again, working on my form, so trying different things)
OHP: 5/5/5/4/2 @empty bar (SO glad, and it felt pretty easy, so I'm ready to go up next time! Fingers crossed)0 -
Legs workout from last night...
FRONT SQUATS
Warm Ups:
45x5, 60x2
Working Sets:
70x5, 70x5, 70x5 - Deloaded these probably too much. I found looking up a little helps keep my elbows and chest up.
OVERHEAD BARBELL WALKING LUNGES
35lbs x 3 for :60 seconds each - 35lbs doesn't seem like much but it's pretty hard.
GHD GLUTE HAM RAISES
3x10 - First time doing these on my new GHD. Recorded my form and figured out what I was doing wrong (not extending knees on decent). Pleased I banged out 3x10 so easily. Once form is better going to start adding weight.
BARBELL CALF RAISES
115x3 for :90 seconds each - usually do around 135-140lbs for these but my lower back's kinda tight so figured I'd drop the weight and increase the time for each set.
DONKEY CALF RAISES W/STEP & DIP BELT
75x3 for :45 seconds each
Workout Analysis - Deloaded everything and everything felt easy so that's good! Obviously will increase weights on all next workout.
Have a wonderful day, ladies. 0 -
Afternoon! I'm a bit late on my session - I ws meant to do it Monday morning and am instead doing it Tuesday evening. I suspect that Wednesday morning's will be tough!
I only managed 4x5 with 40lb squat on Friday morning and I know my form wasnt great, so I'll stick to 40lb tonight and see if I can do 4x5 again at least. I also want to start trying to integrate incline pull ups into the week, I'm not sure whether to do them after workout A or B, any thoughts?0 -
Wow some awesome workouts going on there ladies, lots of variation too!
So I gymed last night after work - madly busy but I was not in much of a rush so swings and roundabouts...
3 sets of 20 glute bridges (I still forget which is which between thrusts and bridges) and 12 18kg standing rows
3 sets of step up lunges - these are a little peculiar to get used to I did 12, 16, 20 of these followed by sets of 12 of 22.5 kg bench press. Back in the rack with a proper bar woop woop! And that weight is going up next time, I am supposed to do 8 -12 so if I can manage 12 then I can go up a bit
3 sets of 10 RDL at 40kg I could probably go up some hereeither in weight or reps, but I was gonna do 4 sets as I mix grip and I wanted them to match but some guy needed the bar for the rowing type device and the program only calls for 3 sets so I let him have that.
Planks and side leg raises. Shaking by the time I got to planking!0 -
Afternoon! I'm a bit late on my session - I ws meant to do it Monday morning and am instead doing it Tuesday evening. I suspect that Wednesday morning's will be tough!
I only managed 4x5 with 40lb squat on Friday morning and I know my form wasnt great, so I'll stick to 40lb tonight and see if I can do 4x5 again at least. I also want to start trying to integrate incline pull ups into the week, I'm not sure whether to do them after workout A or B, any thoughts?
Pullups are great on bench day. You can either do them between bench sets, or just tack them.on at the end.0 -
OHP day, my hardest week on 5/3/1
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Working Sets:
5 x 60 pounds
3 x 70 pounds
1 x 75 pounds
Assistance Work:
Assisted Chinups-3 x 10 @ 50 pounds supported: I got 10, 10, 8
Assisted Dips-3 x 10 @ 50 pounds supported
I had a vicious tension headache going into this session (so much that I almost decided not to go at all), so I expected it was going to be pretty bad.
I only got 2 reps at 70 pounds (last week I got all 3), but I did manage to get 75 in the air for 1 rep. Brutal form, but it worked! I'm glad I pushed through and went instead of going home.
On the plus side, I also got 1500m in rowing afterwards, previous distance was 1250 last week.0 -
Afternoon! I'm a bit late on my session - I ws meant to do it Monday morning and am instead doing it Tuesday evening. I suspect that Wednesday morning's will be tough!
I only managed 4x5 with 40lb squat on Friday morning and I know my form wasnt great, so I'll stick to 40lb tonight and see if I can do 4x5 again at least. I also want to start trying to integrate incline pull ups into the week, I'm not sure whether to do them after workout A or B, any thoughts?
I do lat pull-downs or assisted chin-ups right after my OHP on the B days (since rowing is pretty tough on the back on A days).
I would take an extra day off to give yourself a chance to recover since doing 2 workouts in less than 24 hours is probably going to make you feel like crap. If you're on a M/W/F schedule, see if you can manage to do Tue/Thurs/Sat instead this week and get back. Otherwise, take 2 days off, go back at it friday and keep going from there.
I was supposed to do yoga today but my plans were changed because I have to go do tech supprot instead. I'll be getting an haircut as a bonus though, and I'm like samson in reverse. The shorter the hair, the stronger I feel! lol. Guess I'll try to crank out some mobility stuff before bed. I can't even go for a walk cuz the windchill is about -25 celcius here today >_<0 -
Thanks for the info on foam rolling! I'll have to check it out further.
Today was Workout B for me.
Squats
Warm Up - 2x5 @ 45lb.
Working - 5x5 @ 65lb. - Banged these out pretty easily, so I feel ready to move up in weight on Thursday! Yay!
OHP
No warmup - I was in a rush to finish up before the gym daycare closed.
5x5 @ 50 lb. - Probably not that heavy for some of you, but I felt like a beast! Lol. Resting a little longer between sets is helping me. I felt like form was good, so will be attempting 55 next time!
Deadlifts
Again, no warmup. Boo!
1x8 @ 80lb. Felt pretty good. This seems to be the easiest lift for me. I know it will get more challenging soon. 80 lbs. is more than half my bodyweight though, so I guess I am on the right track!
Had to get the littlest munchkin from the gym daycare after that. Came home and did T25 Alpha Ab Intervals just to get in the cardio burn and a little core work. All in all, a pretty good day!
Hope you ladies are all doing well 0
