February workout check-in thread
Replies
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jennicole4--50 lbs is awesome!
Lunch workout today...failed on all my lifts. I scrubbed my floors on my hands and knees on Sunday and my body was feeling it on Monday, so I rested when it normally would be a lift day. Anyhoo..to the results:
Squats: 150 lbs. 4 reps on all 5. Not bad and probably should have pushed harder to get the last rep, but still dealing with the soreness from Sunday's cleaning.
Bench: 90 lbs. Did worse today than last time, but my right arm (the one I used to scrub the floors) is sore.
Rows: 95 lbs. Only did 3 sets due to time crunch.0 -
Well, I got back to the gym finally. I tweaked my shoulder a couple of nights ago turning over in bed (muppet!) so I was taking it gently. I still managed to crush my thumbnail against the end of the bar trying to take a weight off one handed as I was squished into the power rack..
Anyway.
Squats
20x5
20x5
40x5
50x3
60x3
75x3
With some breaks to try to stop the scaffolding lads attempting to deadlift next to me from throwing their spines at the wall behind them. Ow.
Bench
20x5
20x5
25x5
30x3
35x3
40x3
42.5x3
So nothing very exciting, but I'm sure if I can string a few consistent sessions together I'll be back at it in no time!
Looking forward to my PT session next Tuesday to learn to power clean though!!0 -
B day for me
Squat @ 115 lbs - got a form video of the third set. Took the video from the rear view so not too much info on bar path, but I'll get the side next time.
OHP 4x5 & 1x4 @ 70 lbs - Just couldn't get that last rep up. I'll repeat this weight next week.
Dead 1x5 @ 155 2x5 @ 175 - video is of the second set @ 175.
Squat -
http://www.youtube.com/watch?v=M2FDuER75QA
Deadlift -
http://www.youtube.com/watch?v=rUKu1nGzmiE
Didn't get much time to do anything else today. Boxing again tomorrow.0 -
Re: squats Depth looks good, knees are coming in a bit, and can't tell anything else at this angle except I totes want to visit your gym!
Re: Deadlift hard for me to tell with plates in the way
Looks pretty good, and any fixes would be super minor. Your shoulders might be coming in front of the bar a smidge, but it's hard to say with the lack of contrast in your shirt. 0 -
On the squat, is your left knee drifting in? Hard to say from this angle, but mine does that, which is why I ask.
Yes, I have a "lazy" left leg and it tends to come in. Something I am continuously working on. I think both legs are coming in a bit and this angle isn't great, but it is what I was able to get at this point.
Fittree - Yep, the knees for me are a constant battle. I don't think I'm bringing my chest up enough to start on the deads, so that is probably why I just a bit forward. Come on up!0 -
Hard to tell with the angle, but the squats look pretty good. Your deadlift form is really good. You do them like me - kind of a touch & go. I do not like a big pause on the floor when I deadlift.Yes, I have a "lazy" left leg and it tends to come in. Something I am continuously working on. I think both legs are coming in a bit and this angle isn't great, but it is what I was able to get at this point.
My right knee likes to cave in on heavy squats. I'm doing weighted Lunges and of course squats to try to strengthen it.0 -
Oh...Tonight's "exciting" workout-" Annie" Crossfit WOD. I have crap coordination so subbed Single Unders for Double Unders. Quick workout so I did a little more jump roping & practiced my pathetic Double Unders.0
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Wendler Deadlift Day. Trying something different with the accessory stuff.
65.5 x5
81.5 x5
98x3
106x5
138.5x6
I felt defeated by these today. Not sure what the problem is.
2x10 goblet (25#DB) mixed with 3x10 50lb back squats
31 hanging leg raises. <----Taking it easy on these right now because they really make my left trap sore and I can't lift as much on the next press day.
Cardio: treadmill intervals.0 -
Deadlift day, my hardest week on 5/3/1
Warmup Sets:
5 x 75 pounds
3 x 90 pounds
3 x 110 pounds
Working Sets:
5 x 140 pounds
3 x 155 pounds
1 x 175 pounds-I got 5!!
Assistance Work:
Good Mornings-3 x 12 @ 55 pounds
Hanging Leg Raise-3 x 12 with BW
Headache was still there in the morning, but Tylenol fixed it up pretty quickly. I took some more right before lifting just in case it came back.
Practiced my aggressiveness and hip drive on the DL, and it made 175 seem easy! Holy lat DOMS today though, wow.
I also did a 30 min hill run on the treadmill, instead of going outside today, knowing it's going to be super slushy out.0 -
Hey Ladies workout B for me today...Yah Deadlifts...Last one for this week as we leave Friday at Lunch hopefully there are some sort of weights at the resort...if not bodyweight stuff will have to do...or nothing we will see how I feel.
Stayed at 155 for squats today just cause form was horrid on set 2 and 3 on Monday...just stupid stuff...not really concentrating on what I was doing like not stepping out far enough from my rack and it interferring.
So 5x5 @ 155 for squats...felt hard and on 3rd set got a rippen headache from not breathing correctly...jeez..lesson learned
Should be at BW squat on my next workout...:drinker:
OHP today @ 85 with failure last Friday...funny thing is I felt a weird sensation in my left forearm Friday while doing set 2-5...woke up Saturday with a sore muscle on my shoulder blade (feels like neck) makes me wonder...so I took the meds for that and hopefully tonight all is good, Might have tweaked it a bit (old injury)
so 5x5 @ 85 today...last rep on last set was not pretty but I got it up...BAM (gonna stay here for next one too and then move up fractionals)
DL today at 180 (almost up to deload for form weight)
1x5 for those today...still scared of the negative and dropping it to fast.
I am gonna look at the video again.
ETA: went down stairs and did some chinups tonight. 1x 1 1/2 and 1x1...no pullups0 -
Hooray for Deadlift Day!
Same as last week for exercises and reps, just increased the weight a little.
Deadlifts 8x3 @160lbs
Block deadlifts 5x5 @ 150lbs
High bar squats 4x6 @80lbs
Glute bridges 3x10 @75lbs
Lunges 2x10 w/ 12lb dumbbells
Dumbbell rows 2x10 w/ 20lb dumbbell
I hate loathe detest lunges with all of my being.0 -
It's a deadlift party in here! :drinker: :drinker: :drinker:
Today I did:
Front squats,
45x6, 95x5, 120x5, 150x5, 180 2x5. I'm happy the weight stays here for the next couple workouts. Those were hard! Madcow is setup to have wednesday be a "light squat" day and it's a percentage of the weeks squat max. I use it to work on front squats though, because I lurve them!
OHP
45x5, 55x5, 65x5, 80x5, 92.5x4 wah wah wahhhhhhhh This was a bummer because my PR is 97x5. I think it's just from being on a cut/or maybe just an off day. Everything felt really heavy today, so I'm going to increase my weight like normal next week, and if I cant get it try repeating a week.
Deads
45x5, 135x5, 185x5, 235x5, 255x5, 290x5. After my last set some random dude that was watching me with his son asked if I completed. That was a great compliment. :bigsmile:
I did 3 supersets of 10# curlsx12 and bodyweight back extensionsx12.
Than I did c25k.0 -
Hooray for Deadlift day!
Wendler's 5/3/1, I worked up to 210 lbs. x5 today. Too tired to remember what the other sets were...sooooo many deadlifts. :ohwell:
Then I did Good mornings 3x10 at 95 lbs.
Should have done more but after that was wiped! I had to have hubby massage my glutes & hammies (no complaints from him!):laugh:0 -
Workout B! After 2 days off (with a small stint of yoga yesterday. Mostly balance poses)
Squats 155x4x5 and 1x4
I could've grinded out that last rep on the last set, but I decided against it. Form was breaking down and it wasn't worth risking injury. I would've stayed at 155 one more workout anyway. Was told by the guy from the last time that my form is improving! Yay!
I also tried a chin-up in between sets and I *almost* had it. Had I started off the ground or kipped a bit I was golden! So frustrating yet so encouraging! lol
Deadlift 185x5 (and sumo DL 135x14 AMRAP)
All overhand grip aside from the first 2 or 3 sumo ones, but I reallty can't get used to the mixed grip. It throws the bar off balance...
OHP 65x3x6 and 2x5
Not gonna stick here for not completing the 5x6. Just figured if I could hit more reps here I'll hit more at 70 as well!
Wide grip pulldown 110x5x5
CGBP 100x2x6 and 1x5
BB Curls 50x7, 50x6, 40x6
I was getting pretty run down and running lat etowards the end. Slept okay last night but I've been running a huge sleep deficit this week (again) and I felt it.
Also, does anyone else get pain on the outside of their wrists all the way to the elbow when doing curls? It's worse with a straight bar but i still get it with an EZ bar and even dumbbells. Also get it doing lateral raises or upright rows. Basically anything where I have to hold on pretty tight, I guess? (I'm fine with OHP and bench press tho)
Weak wrist? (it's only on the left side and my bad wrist is the right, weirdly) Grip muscle imbalance? Any ideas?0 -
Aww my cervix had a little sympathetic twinge reading that. I'm impressed you worked out! I would have had a hot date with some pierogies and ice cream.
As far as taking up the squat rack- I use it for as long as I need. I figure if someone else needs to use it they can make it known by asking how many sets I have left, or asking to work in.0 -
Aww my cervix had a little sympathetic twinge reading that. I'm impressed you worked out! I would have had a hot date with some pierogies and ice cream.
As far as taking up the squat rack- I use it for as long as I need. I figure if someone else needs to use it they can make it known by asking how many sets I have left, or asking to work in.
agree with all of this. Even if no one is in the squat rack when I go in, but there's a loaded bar, I'll ask if anyone is using it. I expect them to do the same for me. On a side note, people at my gym don't know how to deload the bar when they're done. Pet peeve of mine :grumble:0 -
Also, does anyone else get pain on the outside of their wrists all the way to the elbow when doing curls? It's worse with a straight bar but i still get it with an EZ bar and even dumbbells. Also get it doing lateral raises or upright rows. Basically anything where I have to hold on pretty tight, I guess? (I'm fine with OHP and bench press tho)
Weak wrist? (it's only on the left side and my bad wrist is the right, weirdly) Grip muscle imbalance? Any ideas?
Absolutely. I don't do curls because the underhand grip is my "problem" grip, but if I'm not careful, anything can set my wrist off. I have a weak Ulnar tendon that doesn't support the wrist on the outside structure as much as it should and I get some impaction on the inside of my wrist bones that causes pain. Of course, I also have pain on the outer side of the wrist due to some ulnar impaction that is going on. I'm not saying this is what is going on for you, but it is why my wrist hurts.
It could be a weak grip or forearm. Could be the early phases of tendonitis. Hard to really say. All I know is that it sucks and I feel your pain. I use a wrist wrap to help stabilize and avoid the exercises that cause issues. I have to do knuckle push-ups because the flat hand position really pushes the wrist bones around in me. Oh, and this is only in my right wrist.0 -
Feeling a bit knackered after Tues & last night's workouts. Was already feeling underfed after DL day and then last night in boxing we did a conditioning circuit. Ugh, now I remember why I like sets of 5 :laugh:
The circuit was set up with:
Squat throws - squat down, throw medicine ball up wall. I used the 8lb ball
Shadow boxing
Burpies/tire flips - person not flipping the tire was doing burpies and the tire flip was 3 flips. Thank God for all the squatting in SL!
Dumbbell single arm OHP - used 10 lbs for the first two rounds then had to drop to 8 lbs
Turkish getups with 8kg kettle bell
Pushups
Situps
Each round was 1 min and we went through the circuit 3 times. By the last round even shadow boxing was difficult. Then after all that we circled up and held the push-up position and each did one push-up until we counted up to 80, then started our way back down to 0. Of course, the instructor took mercy on us when we got back down to 40 something because people weren't able to actually do pushups at that point.
All in all, I'd say I hung in their quite well and even did better than one of the guys in my group. This 34 year old chick out did some of the 20 year old guys. :happy:
But I did feel like I was going to die at the end and decided to get in some extra calories when I got home. Still feel achy in my joints today, but I also went WAY over on sodium yesterday which can make me stiff in the joints. I just hope it is just diet and a hard workout and not me getting sick.0 -
So, today I shortened my sets due to time constraint and I really don't want to do this, but I may have to from now on.
Squats 150 lbs. 3x5 Also, shortened my rest period between sets.
OHP: 70 lbs 3x5
Deadlift: 225 lbs. Only got 3 of these up which is 1 more than last time. Perhaps, 3rd time's a charm? Did these while all the dudes in weight room watched Not sure why it bothered me because I feel like a total bad** when I do these, but one of the guys helped me deload the bar when I was done.
After that, 10 minutes on the elliptical which allows me to put in my weight (200 lbs) and my heart rate stayed at 192. It showed I burned 100 cals, but I know those things aren't usually accurate. If you put your weight in and it monitors your heart (through the handles), how accurate is it, really?0 -
After that, 10 minutes on the elliptical which allows me to put in my weight (200 lbs) and my heart rate stayed at 192. It showed I burned 100 cals, but I know those things aren't usually accurate. If you put your weight in and it monitors your heart (through the handles), how accurate is it, really?
It still doesn't take into account body fat and current aerobic ability, but then HRM typically don,t either right? I mean, in the end it's all approximates anyway so I'd just go with it. Accurate or not, if next time you do 10 minutes you burn 110 cals you'll have improved your intensity or something xD0 -
After that, 10 minutes on the elliptical which allows me to put in my weight (200 lbs) and my heart rate stayed at 192. It showed I burned 100 cals, but I know those things aren't usually accurate. If you put your weight in and it monitors your heart (through the handles), how accurate is it, really?
It still doesn't take into account body fat and current aerobic ability, but then HRM typically don,t either right? I mean, in the end it's all approximates anyway so I'd just go with it. Accurate or not, if next time you do 10 minutes you burn 110 cals you'll have improved your intensity or something xD
I like the way you think!0 -
So incredibly jealous of you ladies lifting! I'm off work AGAIN tomorrow (for the 2nd day) because of the snow/ice we got slammed with here in NC so no 3rd workout this week for me since the gym will also be closed :sad: I'm also training for a 10k so I may have to just start with with my routine next week as when I ran after lifting last weekend I was just straight miserable. NOT doing both on the same day again.0
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Hello lovely ladies! The weather is terrible, but I still made it to the gym today. Thankfully, rain cleared up much of the snow from last night. Although it is supposed to snow again tonight. Ugh! Hate Winter!! :grumble:
Today was Workout A for me:
Squats
Warm-up: 2x5 @ 45 lb.
Working: 5x5 @ 70 lb. Finally moved up in weight and got well below parallel and found it pretty easy!
Bench
Warm up: 2x5 @ 45 lb.
Working: 5x5 @ 60 lb. It was tough at the end of each set, but I did it!
Rows
Warm up: 2x4 @ 40 lb.
Working 6x5 @ 60 lb. My form was off during the first set, so I added another on to the end with proper form.
Can't wait to go again on Saturday!!
Stay warm everyone!0 -
Workout B for me today, so deadlifts!
Squats 5x5 @ 75 lbs
OHP 3x5 @ 47 felt like I hadn't done these in forever, due to the crazy busy night at the gym last week, couldn't get to a Oly bar and the biggest barbell was 40 lbs. I should've done 50 today, but it wasn't happening :grumble:
Deadlifts 1x5 @ 135 they felt good, after it seemed like it took forever to get to the big girl plates! They felt so good, I thought why not try my body weight?! Added on 10 lbs and did it! Felt like a BAMF, until I remembered I weight 150. :sad: So, nothing else to do, but add 5 lbs and give it a shot. I DID IT!!!!!!! Not my best, but definitely not my worst. Big milestone for me today!!! :bigsmile: :bigsmile: :bigsmile:0 -
Awesome job guys! Cruisin, Deadlifting bodyweight is such a fun milestone! I remember i was jumping up and down when I finally got mine for 1 rep at the end of... december, I think? (and here I am, 2 months later, doing a set of 5 at this weight and planning on moving on to 190!) Next you gotta hit up the squats (I think? So many people are checking in here it's hard to remember who's got what number! haha)!
Felt bad for skipping abs yesterday and wanted to work off the refeed/cheat day I had, so I did Tapout XT Cardio + Ultimate Abs. Neighbor started banging on the wall about 3 mins in because I was jumping a bit so I started being a LOT more mindful of all the stepping and lo and behold, it was actually a harder workout trying to control every single move and making it mostly low impact O_o
Fuu, my abs are on fire!0 -
Failed on my OHP at 95 pounds. Got four reps on each of five sets, but could not do the last one on any of them.
NO increase for me next time!
Did 216 on deadlifts, increasing next time.
Squats still at 133, but moving to 135 next time.
Hey, I am having a weird issue.
Left leg, between ankle and knee hurts after squats. Feels like muscle strain, but it is only on that leg.
I wonder if I'm not distributing my weight equally or if it could be related to my recurring ankle injuries in that leg. It doesn't stop me from lifting and it isn't so painful as to be more than an annoyance, but it makes me wonder what is up.
Pain also goes away in a few hours. Odd. Just odd.0 -
I am thrilled this week because I did all my BP reps at 100lb.
Squat 120 - feeling this in my hamstrings now
BBR 75 - finally felt that too.
OHP 65lb - getting close to failing at this weight.
DL 135 - not feeling this yet but resisting the urge to bump it up because I'm not really certain of my form.0 -
I am thrilled this week because I did all my BP reps at 100lb.
Squat 120 - feeling this in my hamstrings now
BBR 75 - finally felt that too.
OHP 65lb - getting close to failing at this weight.
DL 135 - not feeling this yet but resisting the urge to bump it up because I'm not really certain of my form.
If you are not sure of your form, definitely bump DL up slowly!
YAY on the rest! OHP is the worst...it just feels so darned hard.0 -
Grats on the awesome DL Scrapper!!! :drinker: :drinker: :drinker: :drinker:
Hey, I am having a weird issue.
Left leg, between ankle and knee hurts after squats. Feels like muscle strain, but it is only on that leg.
I wonder if I'm not distributing my weight equally or if it could be related to my recurring ankle injuries in that leg. It doesn't stop me from lifting and it isn't so painful as to be more than an annoyance, but it makes me wonder what is up.
Pain also goes away in a few hours. Odd. Just odd.
Is it on the outside of your calf/shin? I get that on my right leg when I "run." which I'm pretty sure is due to an ankle injury, and just needing to build up the area. Just make sure you're really pushing your knees out, and I would think you'd be fine. Ofc if it starts hurting more then I would stop.0 -
I lifted crap tonight. The crap entailed:
Back Squats
45x10, 95x5, 120x5, 150x5, 185x5, 215x5, 245x3, 185x8
Bench mixed with 8 sets of assisted pullupsx5
50 2x5, 60 2x5, 75 2x5, 85 2x5, 110 2x5, 75x8
Pendlay Rows
65 3x5, 85x5, 100x3, 75x8
The Y closes at 8 so I didn't do any assistance work and went to W3D3 C25k.
Happy weekend fellow bamfs!0
