February workout check-in thread
Replies
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Looks like my workout is becoming mostly shoveling snow related. We have about a foot of fresh snow on top of 3 inches of dense ice-like snow which is on top of 3-4 more inches of old snow. Hubby is concerned about the load on the deck so that is my chore today. Squat and DL movements are in full force. I'll have well over 100 reps by the time I'm done. Thankfully, the driveway gets plowed with the tractor.0
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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.
That's exactly where it is and I do have a recurring ankle injury. Maybe that's it. I guess I just need to be hyper-aware of my knees on squats.
Thanks for sharing....I'm glad to hear I'm not just a weirdo! (Well, in that sense at least.)0 -
Thanks, krokador and Tree!!!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)!
Yeah, I definitely need to get the squat number up. I got to 80 about a month ago and deloaded for form and I've been moving up slowly. Now, they feel really heavy and I'm paranoid I'll lose my form. But, tomorrow, I should be back to deload weight.
Great lifting, ladies! Hope everyone has a nice weekend. I'll be at work, but I'll survive. At least it's finally warm here! :happy:0 -
Looks like my workout is becoming mostly shoveling snow related. We have about a foot of fresh snow on top of 3 inches of dense ice-like snow which is on top of 3-4 more inches of old snow. Hubby is concerned about the load on the deck so that is my chore today. Squat and DL movements are in full force. I'll have well over 100 reps by the time I'm done. Thankfully, the driveway gets plowed with the tractor.
putting those real life lifting movements to work!
Finally back at the gym this morning for A. The ice/snow we got this week closed everything down for a few days. NC is not a winter state by any means.
Squats: 3x5 110lbs.
Rows: 3x5 70lbs
Bench: 3x5 70lbs - which I did last time but felt heavier this time. I think it was the thicker bar I used this time (same weight, just different thickness).0 -
I haven't been able to work out as much as I'm supposed to lately because of the snow. I'm disappointed. I went to the gym last Sunday, and then on Wednesday, but I was running late that night so I had to cut it short so it was a really crappy workout. Oh well. Hopefully I can get back on track this week. Last Sunday I did OHP at 40 pounds, I wanted to try and get 6 reps before I move up to 45lbs, which I did. so next time I will get to use the actual bar. And I did 105lbs on deadlift.
I've been on 95lbs for squats the last 3 workouts. I did all 5 reps last time but not very well. I don't think my form was very good. I think tomorrow I'm going to go back down to 85lbs and work my way back up... I am not progressing very quickly but I wasn't expecting to since I'm trying to lose weight.
On Wednesday, I did bench press at 55 lbs but it is soo hard! I only could do 4 reps.. I will try again next time and if I can't do it I guess I will go back down to just the bar and work my way up again
I really suck at bench press. 0 -
I had 10 hours of sleep so I was expecting some strong lifts when I rolled out of bed. Turns out I was hit with a headache and some intense fatigue that I can't pinpoint the origin of because i've been getting solid nights the past 3 days. I guess I'll take tomorrow easy and hit it harder on Monday, hopefully?
Squats 155x5x5
Some reps were ugly. At first I was thinking of cutting everything to 3 sets since I was feeling so run down. But I did them all. And by the 5th set I was actually not feeling too bad. Good enough that I'll attempt to hit 160 next workout
Bench 105x5x5
I was NOT able to hit a single set of 6 despite having that in mind. How am I supposed to hit 5 reps at 110 if I can barely hit them at 105?! So, staying here next workout...
Rows 90x5x6
These were somewhat easy-ish, but i scaled back 10lbs, too.
Debated doing any accessory work at all but I did 3 circuits of DB Incline Press, Romanian Deadlifts and Chest supported rows. Finished up with 3 sets of face pulls, a couple grocery bag shrugs and curls and 2 sets of cheese shredding. Wait... (to be fair tho, cheese shredding gets tough on dat triceps! lol)0 -
Pretty good workout for me today. I attempted low bar squats and while it felt unnatural to me, they were easier. The unnatural part is where the bar sits. Anyhoo:
squat: 150 lbs 3x5 I only did 3 sets because my dear fiance was with me and he can't work out due to a fractured wrist.
Bench: 90 lbs...5-5-4 :grumble:
Rows: 100 lbs. Alternated sets with a guy that asked to share. These were pretty easy.
I also added in some weighted hip thrusts with 25 lbs. You can really feel those in your core!0 -
I did B yesterday but I was too tired to post afterwards. Lol.
Squats
2x5 @ 45 lb. for warm up
5x5 @ 75 lb.
I felt like my form was off. I am stronger on my right side than the left and I think I'm pushing more with my right side. I had some lower back and hip pain. I am going to stay at this weight on Tuesday to work on my form.
OHP
No warm up
5x5 @ 45 lb.
Fairly easy. I will move up next time.
Dead lift
No warm up
1x5 @ 85 lb
Also easy. Will move up next time.
My oldest daughter is doing a program called Girls on the Run. It's a running program with a girl centered curriculum that helps them learn positive body image, self esteem, goal setting, etc. Parents get a curriculum book too and prompts to talk about at home. She participated in the fall and I highly recommend it to anyone with a daughter in elementary school. They also have one for middle school called Girls on Track. Anyway the program culminates with a 5k. I wasn't able to run with her in the fall because I was still early on in breastfeeding and couldn't imagine running! Lol. This time, even though I'm still breastfeeding the girls are settled and I'm going to do it with her. I'm excited! I started the C25K after my workout yesterday and did really well! It's intervals which is awesome for the burn post lifting. I downloaded the app and it was easy to use and when I completed the work out I earned a song from Amazon! If anyone wants to check out Girls on the Run for their daughter, the website is www.girlsontherun.org I am not affiliated with them I just think it's an awesome empowering program for girls!0 -
Morning,
I've had almost a week off, and discovered this morning that I can't squat without having the bar held out in front of me, I just topple backwards. I did 5x5 without anything, just my hands in front, and I couldnt get it right. It felt like I stood up with my bum out and curving my back a little, so I didnt want to risk putting any weight on at all. Any ideas on what to focus on to shift that balance so I can get down without leaning so far forward to balance out please? pretty please?!
I did do the bench and rows, 30lb and 35lb but..yeah...I dont know whats going on with my legs.0 -
B this morning.
Squats: 110lbs 3x5
OHP: 55lbs 5x5 - fixed my breathing and I felt much more comfortable with these. So one more day at this weight then I'll *attempt* to raise it...
Deadlifts: 115lbs 1x3, 1x2. Hands/callouses were feeling too rough to keep going for the full 5. boo.0 -
Egah! Dis is gettin' heavy-uh! Workout B, end of the week
Squats @160 4/3/3/4/5
Who the hell gets more reps on their last 2 sets? Apparently THIS GAI! The bar didn't move very fast though. And the last rep on the set of 5 was really wobbly.
Deadlift @190 2/3 then 145x4 sumo stance
I set up and pulled double overhand. Wasn't even sure the bar would break the floor but it did. And then on the second rep I nearly dropped it. My grip was shot. My callouses are blisters at this point and I had really sweaty palms, so I picked up my straps and tried again.
OHP @70 3/3/3/3/2
2 weeks and some ago I was doing 5 reps on that first set. Today I couldn't even get a single set of 4. Either the squats and deadlift are taking a LOT out of me now, or I'm doing something really badly... Really starting to think going back to a 4 day split of upper/lower would do me some good
Seated row, close grip @100 5x5
Bent over cable crossovers
V bar tricep pushdown
Hammer DB Curls
And to finish it all, descending ladder of 5
- 1 handed KB Swing
- KB Snatch
- KB Clean and press
- KB Turkish getup x1
- Burpees
The kettlebell was 20lbs and I did it in 8:44. This was a bad idea because MAN my hands hurt. I need to take care of dem callouses
Morning,
I've had almost a week off, and discovered this morning that I can't squat without having the bar held out in front of me, I just topple backwards. I did 5x5 without anything, just my hands in front, and I couldnt get it right. It felt like I stood up with my bum out and curving my back a little, so I didnt want to risk putting any weight on at all. Any ideas on what to focus on to shift that balance so I can get down without leaning so far forward to balance out please? pretty please?!
I did do the bench and rows, 30lb and 35lb but..yeah...I dont know whats going on with my legs.
You're probably just really tight in the hips. Sometimes not moving is just as bad as doing too much on mobility.0 -
IHATESQUATSIHATESQUATSIHATESQUATSIHATESQUATSIHATESQUATSIHATESQUATS!!!
In other news, I hate squats
Simply because they are hard and sitting on my bum, eating cake, is much easier. But I also love squats, because they do amazing things. Things that cannot be achieved by sitting on my bum, eating cake.
Today I did a bench press with a guy lifting weights so close to me I was paranoid he was going to drop them on my face. My gym is going through some refurbishments at the moment, and everyone is so close together, it's an accident waiting to happen.
Dumb bells:
Squats - 32kg
Bench - 20kg
Barbell:
Deadlift - 50kg
Any UK peeps on here? Looking for some more friends!0 -
quite a few of us from the UK I think! 0
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The unnatural part is where the bar sits.
I strongly prefer low (LOW) bar squats -- but in order to be comfortable doing them I have to really warm up and open up my shoulders. I do all the standard stretches and then use a broomstick for 'shoulder dislocations' (no actual dislocation).
Here's Mehdi's advice on this: http://stronglifts.com/shoulders-dislocations/0 -
The unnatural part is where the bar sits.
I strongly prefer low (LOW) bar squats -- but in order to be comfortable doing them I have to really warm up and open up my shoulders. I do all the standard stretches and then use a broomstick for 'shoulder dislocations' (no actual dislocation).
Here's Mehdi's advice on this: http://stronglifts.com/shoulders-dislocations/
Thanks. I'll try that.0 -
Any UK peeps on here? Looking for some more friends!
me I'm from the UK feel free to send over a FR 0 -
Workouts last weeks were scattered and disorganized. My son, 14 yo, has joined the gym with me and I did several workouts with him to help get him oriented to the gym and such. Not very athletic workouts at all but time well spent (:
Yesterday got into the gym with my husband - nice! Did SL + accessory work from the workout another poster suggested - Jason Blaha Ice Cream Fitness. I liked the added volume and doing some curls made my arms feel super bada$$ the rest of the day.
Squats:
Warm - 5x2x45, 5x2x65, 5x75
Work - 5x5x115
** piriformis pain is 100% resolved! I've deloaded quite a bit from my PR and am focusing on form / ATG. These felt good and effective to me. I'll add weight next time.
BP:
Warm 5x45,55, 65
Work - 5x5x75
Row:
Warm 5x45
Work 5x5x65
Accessory work:
Shrug 3x8x45
Dumb bell curl 3x8x10? Gosh, I didn't even write this down, but it was light. Tried the barbell and it was NOT going to happen...
Tricep extension 3x8x30
hyperextension w/plate 3x8x25
Cable crunch 3x8x37.5
still dialing in good work weights for these new exercises...
I'm frustrated with the SL app on my phone and I'm going to start tracking in a notebook from this point on.0 -
I'm frustrated with the SL app on my phone and I'm going to start tracking in a notebook from this point on.
I've been using an app called "Strong Log" for a few months, which I'd recommend. Free and very simple to use. No bells and whistles.0 -
I'm frustrated with the SL app on my phone and I'm going to start tracking in a notebook from this point on.
I've been using an app called "Strong Log" for a few months, which I'd recommend. Free and very simple to use. No bells and whistles.
I use this as well. It works great.0 -
I'm frustrated with the SL app on my phone and I'm going to start tracking in a notebook from this point on.
I've been using an app called "Strong Log" for a few months, which I'd recommend. Free and very simple to use. No bells and whistles.
I've never used the actual SL app, because the android version wasn't working when I started. I use one called FitNotes to track my reps/sets while at the gym. I have a spreadsheet I downloaded that was part of the SL crap I got in the email and it has the workouts/exercises listed and when you put in the amount of weight you lifted, it automatically ups it for the next workout.
Workout A last night:
Squats 75 5x5
BP 60 5x2,3,3,4 (no DH for spotter, so I used a bench in the power rack and I didn't feel as confident)
Rows 55 5x5
Now, I have an issue I need advice on. I've been working on form on squats and was feeling pretty good about it, at least as far as depth goes. Last night, I was on my last set and a gentleman about my age was doing squats on the Smith. He came up to me and asked if I would mind some advice. I've seen this guy before and have had a short chat with him. He's obviously not a stranger to weight lifting and told me as much. He's a high school coach, used to compete, does some personal training, etc, etc.
So, he proceeds to tell me I'm going too low, I only need to barely get parallel, and I'm leaning over too far, causing me to use my back too much and he's worried when the weight gets heavier, it'll cause me to hurt my back. I told him I use my legs/hips/glutes and don't really feel like I use my back much at all. I've never had any problems with my back after squats, but at times I do feel like I lean over a bit too much. TBH, that, along with depth, is one of the reasons I deloaded. I think part of the leaning, is because of bar placement, and that's been on my mind the last few workouts.
Long story short, I've uploaded a video for y'all to take a look at. It's not my best work, lol. It was the end of the workout and he kinda blew my confidence. :grumble: Unfortunately, you can't really see my feet, but I think you'll still be to tell where they are. :happy: I'm kind of embarrassed to post it, but I really need some input. I know taking some random guy's word that he knows what he's talking about maybe isn't the best idea, but he did bum me out a bit. I've been frustrated with squats anyway, and that did. not. help.
http://www.youtube.com/watch?v=IEPcBCd43HY 0 -
cruisin I think you are doing awesome going that low! I think it works everything more compared to around parallel (at least thats how it feels to me now that I've gotten much lower). For your form, I'd agree that your chest is going down too much. What's that expression? T*ts up? I think some people don't go below parallel based on how they were taught i.e. bodybuilding, etc.
And why was he on the smith anyways? shows how much he knows 0 -
Had to shorten my workout due to a few issues today. First, I had to wait on the squat rack since there was a woman using it (yay! another chick in the free weight room). She wasn't even close to going parallel (boo!). Then, my arm is still sore from scrubbing my floors a week ago, so I'm laying off the upper body. However, I did do some deadlifts :bigsmile: The nice gentleman who tells me I'm strong struck up a convo about his illness the past week, so that took up some time. Anyway:
Squats: 155 lbs all reps and sets
Deadlift: 150 lbs. My max is 225 but I didn't want to push it on the arm, but I wanted to get some of those in.
Then the elliptical. I'm disappointed in myself because I only did about 7 minutes, but I felt so tired on that thing.
ETA: The low bar still feels weird to me, but I'm still trying to use it.0 -
Hi everyone! I've been doing the program for 4 weeks now, and I just found the board (thank goodness someone linked to it from another topic!). Posting from yesterday:
workout A:
squat: warmup 1x5x45lb
program: 5x5x115lb
bench press: warmup 1x5x45lb
program: 1x3x80; 5x5x75**
barbell row: no warmup
program: 5x5x70
** this is where i think i need a thinker, not a spotter... i was planning during squats about how to load the bar for bench press (former dancer, so the lifts where i can use my legs are way easier for me than upper body!)... and i added wrong. couldn't figure out why i failed on only 3 in the first set, so i thought i was deloading to 65... but no, i'm an idiot. i didn't figure out that i had actually lifted 75, not 65 until the 2nd set of barbell row. then i had to sit down & laugh at myself for 2 minutes...0 -
Now, I have an issue I need advice on. I've been working on form on squats and was feeling pretty good about it, at least as far as depth goes. Last night, I was on my last set and a gentleman about my age was doing squats on the Smith. He came up to me and asked if I would mind some advice. I've seen this guy before and have had a short chat with him. He's obviously not a stranger to weight lifting and told me as much. He's a high school coach, used to compete, does some personal training, etc, etc.
So, he proceeds to tell me I'm going too low, I only need to barely get parallel, and I'm leaning over too far, causing me to use my back too much and he's worried when the weight gets heavier, it'll cause me to hurt my back. I told him I use my legs/hips/glutes and don't really feel like I use my back much at all. I've never had any problems with my back after squats, but at times I do feel like I lean over a bit too much. TBH, that, along with depth, is one of the reasons I deloaded. I think part of the leaning, is because of bar placement, and that's been on my mind the last few workouts.
Long story short, I've uploaded a video for y'all to take a look at. It's not my best work, lol. It was the end of the workout and he kinda blew my confidence. :grumble: Unfortunately, you can't really see my feet, but I think you'll still be to tell where they are. :happy: I'm kind of embarrassed to post it, but I really need some input. I know taking some random guy's word that he knows what he's talking about maybe isn't the best idea, but he did bum me out a bit. I've been frustrated with squats anyway, and that did. not. help.http://www.youtube.com/watch?v=IEPcBCd43HY
First, take anything someone who uses the smith machine with a grain of salt. Second, you are getting to parallel and just below. You are fine and if it is comfortable for you, that is what matters. For the tipping forward, you seem to get the hips moving up, but have trouble keeping the core solid so that the hip is driving your upper body up. That seems to tip you forward and then you are using your core to play catch up with the hips and doing a partial "good morning" movement where your lower back is forcing your upper body back up. Work on taking a deep breath at the top of the movement and tightening the core around that belly filling breath. You can also keep mental cues and think "chest out" when starting back up. If this doesn't help, then work on some core strength so it can keep up with the squat weight.0 -
Hi everyone! I've been doing the program for 4 weeks now, and I just found the board (thank goodness someone linked to it from another topic!). Posting from yesterday:
Hello and welcome to the group!
Looks like everyone has been doing fantastic work. My first workout in over a week because I've been out on a cruise. I took some workout clothes but they unfortunately never made it out of the suitcase! :sad: :bigsmile:
So just to get my muscles used to doing more work than 12-ounce curls (:drinker:), I ran through all the lifts doing a few sets at warm-up weight, then 2 sets at previous work weights. Everything felt really good and I'm hoping that by Wednesday I can jump right back in where I was. It's amazing how fast the strength seems to disappear after a little time off!!!0 -
Hi everyone! I've been doing the program for 4 weeks now, and I just found the board (thank goodness someone linked to it from another topic!). Posting from yesterday:
Hello and welcome to the group!
Looks like everyone has been doing fantastic work. My first workout in over a week because I've been out on a cruise. I took some workout clothes but they unfortunately never made it out of the suitcase! :sad: :bigsmile:
So just to get my muscles used to doing more work than 12-ounce curls (:drinker:), I ran through all the lifts doing a few sets at warm-up weight, then 2 sets at previous work weights. Everything felt really good and I'm hoping that by Wednesday I can jump right back in where I was. It's amazing how fast the strength seems to disappear after a little time off!!!
Welcome home! Did you have fun on your cruise? You'll have to tell us about it!
Hwillmott and Jstout, thanks for the encouragement and advice. I've been watching some videos on grip placement and I think that might help some, along with keeping my core and upper back tight. Also, tits up! :happy:0 -
Now, I have an issue I need advice on. I've been working on form on squats and was feeling pretty good about it, at least as far as depth goes. Last night, I was on my last set and a gentleman about my age was doing squats on the Smith. He came up to me and asked if I would mind some advice. I've seen this guy before and have had a short chat with him. He's obviously not a stranger to weight lifting and told me as much. He's a high school coach, used to compete, does some personal training, etc, etc.
So, he proceeds to tell me I'm going too low, I only need to barely get parallel, and I'm leaning over too far, causing me to use my back too much and he's worried when the weight gets heavier, it'll cause me to hurt my back. I told him I use my legs/hips/glutes and don't really feel like I use my back much at all. I've never had any problems with my back after squats, but at times I do feel like I lean over a bit too much. TBH, that, along with depth, is one of the reasons I deloaded. I think part of the leaning, is because of bar placement, and that's been on my mind the last few workouts.
Long story short, I've uploaded a video for y'all to take a look at. It's not my best work, lol. It was the end of the workout and he kinda blew my confidence. :grumble: Unfortunately, you can't really see my feet, but I think you'll still be to tell where they are. :happy: I'm kind of embarrassed to post it, but I really need some input. I know taking some random guy's word that he knows what he's talking about maybe isn't the best idea, but he did bum me out a bit. I've been frustrated with squats anyway, and that did. not. help.http://www.youtube.com/watch?v=IEPcBCd43HY
First, take anything someone who uses the smith machine with a grain of salt. Second, you are getting to parallel and just below. You are fine and if it is comfortable for you, that is what matters. For the tipping forward, you seem to get the hips moving up, but have trouble keeping the core solid so that the hip is driving your upper body up. That seems to tip you forward and then you are using your core to play catch up with the hips and doing a partial "good morning" movement where your lower back is forcing your upper body back up. Work on taking a deep breath at the top of the movement and tightening the core around that belly filling breath. You can also keep mental cues and think "chest out" when starting back up. If this doesn't help, then work on some core strength so it can keep up with the squat weight.
Depth is perfect and in comp would be a white light :bigsmile:
I agree with the others, your hips are coming up quicker then your using your back to get the bar up the rest of the way, try and get your torso more upright but this is just a small form tweak :drinker:0 -
Last week was crazy, so I didn't get around to posting. Last night was workout B.
Squat:
Warm up: 2x5 45lbs. 1x5 70lbs.
Work: 5x5 110lbs.
OHP:
Warm up: 2x5 45lbs.
Work: 5,5,5,5,4 (grrr!) 65lbs.
Deadlift: 1x5 165lbs.0 -
I guess it's normal for strength to sort of peeter out when you start a cut. I had to drop everything again this morning (day four of a -15% deficit). Poopyheads.
Workout B
Squats: 145lbs for 5/2 [DROPPED TO] 135lbs 5/5/4
OHP: 50lbs for 1x5 [DROPPED TO] 45lbs 5/4/2 :grumble:
DL: 135lbs 1x5
Leg press: 200lbs 5/5/5/50 -
Workout B today
Squats: warmup 1x5x45; 1x5x95; work: 5x5x120
OHP: warmup 1x5x45; 1x3x65 then 4x5x60 (couldn't keep going with 65)
DL: 1x5x155
someday i'll learn to lift first, shovel after 0
