February workout check-in thread
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Did A this evening only because I was at the gym, but didn't do squats since I did B yesterday. Was mainly there to try out my new running shoes on the indoor track before taking them outside...(although there wasn't anyone on the 2 racks for like 20 minutes!:noway: )
Rows: 3x5 70lbs
Bench 3x5 70lbs - 3rd time at this weight so time to move on up! A little afraid to since I don't like using a spotter unless its someone I know (I'd ask a random person if I wasn't doing so many sets). Maybe next A day I can drag the bench over to the rack if its not terribly busy.0 -
Should've been workout B today, but I wanted to get back on track to have hubby be my spotter, so I decided to work on my squats and some other accessory stuff.
Squats 5x5 @ 45 to work on t!ts up and figured out the problem - I have no t!ts, lol. Seriously though, I felt like I was able to get my chest up most of the time and felt much better. Did 1 set @ 55 and 1 @ 65 to test my new form at a little higher weight. Messed around with different grips to see which ones helped and also tried looking at different spots. I think I got this.
Did some close grip bench press, rack pulls & RDLs with some pauses to work on grip strength, assisted chin-ups and dips and threw in a few Roman Chairs just for good measure.0 -
Today was A for me. It was a pretty crappy workout TBH. The girls had a 2 hour delay this morning due to snow, so I wasn't able to go bright and early like I planned. The daycare at my gym is only open until noon, so I had to haul butt to get there and only had about an hour to work out. My rows were really rushed there at the end and my last set was terrible form. I also did not eat before I went this time and could really tell the difference. Blah!
Squats
2x5 @ 45 lb. warm up
5x5 @ 75 lb. working - ended up with lower back/hip pain again. I know I'm doing something wrong. Maybe arching my back too much coming up? Will stay here to work on form next time.
Related question - Is it okay to do more than 5 sets to tweak form?
Bench
1x5 @ 45 lb. warm up
1x1, 2x3, 1x4, 1x2 @ 65 lb. - Felt soo much heavier today and I was terrified I was going to drop it on myself. Not sure if working out fasted was the problem or if I'm just a big sissy! Lol. I'll definitely be staying here next time.
Rows
No warm up - Out of time
5x5 @ 70 lb. - was supposed to do 65 lb., but didn't have enough time left to set up/load a bar so I just used one of the preloaded ones. Form was shoddy on the last set because I was trying to rush. By the last set, I literally had 3 minutes left to get up to the locker room, grab my stuff, come back downstairs, and sign my son out. Shew! Will probably stay here next time too just because I wasn't supposed to be at 70 yet anyway.
@cruising - I have a dude at my gym who is always trying to give me advice. I think he's hitting on me, but I'm not sure. Today, he told me that doing the leg press with one foot would reshape my whole body. Whatever, I just smile and move on. Glad you were able to tweak your form and are feeling better!0 -
Today was B for me. Normally I run before I lift - not usually *right* before since I run on my treadmill at home or outside then go to the gym to lift, but within an hour or 2 of lifting. Today I didn't run before and I did feel stiff. Should warm up more...
Squats - warmups: 2x5 @ 45, 2x5@95 work 5x5 @ 135. Really working on my form here and I feel like this is a good weight to park at for awhile while I get it down. I think I pulled something in my right butt-check, but otherwise I think it went great (trying to keep tits up, lol, works the butt more I think).
OHP - warm up: 2x5 @ 45 work 5x5 @ 75. I totally expected to fail but I rocked this weight. I feel like a super-champion doing OHP even though its hard as *kitten*.
DL - 155 5x1. This was heavy but doable. I don't know what my deal is but I lack confidence with my form, big time. I think I am going to do deadlifts at 135 (so I have the big girl weights at the right height) for more sets so I get the practice. Its not a surprise that I feel so much more confident with my squats since I do them about 100 times as often.
Curls with the curl-bar 5x10 @ 40lb. I really hate this part of the gym but oh well
Then I went home and walked on the TM on a steep incline to work out the weirdness in my butt. I think it worked. Did some core work for about 10 minutes and then realized I had reached my limit today, utterly. Had some dinner and a bourbon and called it a day!0 -
So, had my session yesterday. I knew that trying to teach myself from SS in the gym wasn't working, but that if i at least had a session with a trainer then I could use that as a jumping off point and work from there. I knew he would teach it ground up, but tried to go with the flow. I am dreadful though I have to question everything and why things are called what they are ('triple extension' lol). Anyway, I think it's getting there - but the weak spot for me is getting my arms under fast enough. Also, I couldn't drop it so was catching the bar on my thighs every time on the way down. I'm going to have a couple of lovely bruises there, need to learn how to drop the bar under control!
Got up to nearly 50kg but psyched myself out. But I'm excited I have somewhere to start from.
After an hour of that I thought I'd make the most of my time child free, and did some squats. Got up to 70kg and did 5 (nearly bailed after 3), and then 3 (and did bail). Form has broken down and I'm standing up in about 3 movements. I think I'll drop it right back to somewhere I know i can work with good form (60kg probably) and if I can connect together more than one day a week at the gym *smh* push the linear progression back up.
It was just so good to be back in the gym though!
Sore everywhere today, forearms, triceps, shoulders, hamstrings. Serve me right!0 -
Lizafava the SS setup checklist for deadlifts is around here somewhere, I find that really helpful.
Cruising - I don't have your no t!ts problem, but staying tight and keeping my chest up while keeping my head neutral is hard!
hwillmott - you don't have to have the same spotter for each set. I have quite long breaks between sets so I tend to just ask someone to spot me a set. If they are still around and having a break when I'm ready for my next set (and they have done as I asked and not rowed the fricking bar up!) I might ask them again, otherwise I'll ask someone else. People usually like to be helpful, and if they aren't in the middle of a circuit or something are usually happy to feel big and strong and helpful and knowledgeable. 0 -
Squats 5x5 @ 45 to work on t!ts up and figured out the problem - I have no t!ts, lol. Seriously though, I felt like I was able to get my chest up most of the time and felt much better. Did 1 set @ 55 and 1 @ 65 to test my new form at a little higher weight. Messed around with different grips to see which ones helped and also tried looking at different spots. I think I got this.
That moment when you find your perfect stance, perfect bar position, perfect grip and hand position and everything falls into place
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5x5 @ 75 lb. working - ended up with lower back/hip pain again. I know I'm doing something wrong. Maybe arching my back too
Definitely work on form -- but I'll share (again, heh.) that back/hip warm ups dynamic stretching AND foam rolling help me stay back and hip pain free - consider modifying your warm up routine and adding some time to roll out before and after lifting...?
Seriously - I big-puffy-heart-love to roll.0 -
5x5 @ 75 lb. working - ended up with lower back/hip pain again. I know I'm doing something wrong. Maybe arching my back too
Definitely work on form -- but I'll share (again, heh.) that back/hip warm ups dynamic stretching AND foam rolling help me stay back and hip pain free - consider modifying your warm up routine and adding some time to roll out before and after lifting...?
Seriously - I big-puffy-heart-love to roll.
Ditto on the foam rolling. And the lacrosse ball on the piriformis roll is so painful but feels so. darn. good!
If it helps tho, I get hip pain usually if I don't pay enough attention to the knees caving in. Or at least that's what I noticed was similar when I got more pain than usual, anyway.0 -
Lizafava the SS setup checklist for deadlifts is around here somewhere, I find that really helpful.
Here you go...
The Deadlift: Perfect Every Time
1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.
2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.
3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.
4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.
5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.
Once you're in the proper position, you don't drop your butt -- you lift your chest. Don't lower the hips after you touch the bar with your shins.0 -
Haven't posted one of my workouts forever so here's last nights - Upper Body 3x5
DEADLIFT
Warm Up Sets:
95x5
125x3
155x1
Working Set:
175x3 - Frustrating. Been dinking around with form trying to keep my shoulders more even with bar and I just can't generate the power. I do much better with a more horizontal back and the shoulders a bit in front of the bar.
BENCH PRESS
Warm Up Sets:
55x5
70x2
Working Sets
77.5x5, 77.5x5, 77.5x5 - Actually felt easy?! I'll see what 80 feels like next week.
OVERHEAD PRESS
Warm Up Sets:
45x5
Working Set:
55x5, 55x5, 55x5 - Good!
ACCESSORY WORK:
Dips - 8, 7, 7 - Trying something new with these by keeping the entire body straight/vertical (usually I'll bend my knees). Really felt stronger and definitely felt it more in the Triceps.
Chin Ups - 4, 5, 4 - Meh...think I'm going to kick up the volume for these with less reps. Just not progressing as well as I'd like.
Workout Analysis - One of the strongest workouts I've had in a while. Deadlifts sucked but I think it's just a form thing. I'm splitting my workouts so I have a weekly Back & Chest workout which I'll do some higher rep Deadlifts and really work on nailing the form.0 -
okie dokie...I think I finally found the sweet spot for the low bar squats. They felt much better today and I got all my reps for my sets in all my lifts.
Squat: 160 lbs. As I was about to get on with my second set, a guy that was in there when I walked in held out his fist for a fist bump and said "good job on those squats. You usually don't see females tackle this kind of weight." :bigsmile: He then told me to keep my chin up because where my head goes is where my weights will follow. FINALLY! Someone giving me some pointers!
Bench: 90 lbs. This weight felt decent this time. I can finally move up.
Rows: 100 lbs. These were a little tough, but I got through them.
I also added some good mornings with just the bar for good measure. I love the stretch it gives me in my hamstrings..wow!0 -
No! Ignore his advice! Head down, at least neutral spine, eyes down and in front. It is a poor cue for "chest up" but "t!ts at the wall" is more effective. Maybe for high bar but not low bar. Wine, sorry. ;-)0
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No! Ignore his advice! Head down, at least neutral spine, eyes down and in front. It is a poor cue for "chest up" but "t!ts at the wall" is more effective. Maybe for high bar but not low bar. Wine, sorry. ;-)
No, no...I could feel myself leaning forward too much. I tend to watch myself in the mirror in front of me to make sure that I'm going ATG.0 -
No! Ignore his advice! Head down, at least neutral spine, eyes down and in front. It is a poor cue for "chest up" but "t!ts at the wall" is more effective. Maybe for high bar but not low bar. Wine, sorry. ;-)
I agree with this. Looking up will kill your hip power out of the hole. Rippetoe says to look down; I personally just can't do that as it messes up my equilibrium. So neutral cervical spine works for me, anyway.0 -
Hello friends!
I had to skip Mondays workout from an unfortunate incident at a bar while I was sober. :sad: :laugh:
I keep my neck neutral, but look up when I squat. Rebel!:smokin:
Today's workout:
Front squats
45x5, 95x5, 120x5, 150x5, 180 2x5
Ohp
45x5, 55x5, 70x5, 80x5, 95x4 Going to stay this weight next week and do 2 sets if I only get 4 again. I would have today, but someone was waiting for the rack, and the gym was SUPER stuffy from the jump in temperature.
Deadlift
45x5, 135x5, 185x5, 225x5, 255x5, 295x5
10lbcurl+back extension superset 3x12
C25k Week 4. More "running" than walking. Even if walkers passed me on the track. :huh:0 -
The tits up cue seems to work for me. I think looking down is what was causing me to lean too far forward. It is kinda tricky to keep the chest up and the neck/spine neutral, though.0
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The tits up cue seems to work for me. I think looking down is what was causing me to lean too far forward. It is kinda tricky to keep the chest up and the neck/spine neutral, though.
I agree! Tried to pay attention to this during tonight's workout and think I did okay. Don't have a mirror or anything to look at so I tend to focus on the floor a few feet in front of me.
Speaking of tonight's workout, back to A!
Squats - did 5x5 at 75 pounds. Was wondering why these seemed so easy because my energy level was definitely feeling low, then I realized after taking the weights off the bar that I was supposed to be doing 85 pounds! GD it!!
BP - 5x5, 70 pounds
Rows - 5x5, 75 pounds
Was already sore at the beginning from a crazy HIIT pyramid workout yesterday, so I hope I can make it out of bed in the morning...0 -
Looking at the floor will give you much better location feedback than the mirror. And videoing your sets and reviewing is better than trying to work out depth in the mirror. Learn what the correct bottom position feels like. Do your legs touch? Does your tummy start touching your thighs? If so, memorising this feeling will help you hit it every time.0
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I keep my neck neutral, but look up when I squat. Rebel!:smokin:
Me too, although PR 1RM don't always have neutral spine but defo any rep work I unrack pick a point on the wall to stare at infront of me and keep my eyes on it all the way down and up (with my eyes not my head) but although I squat low bar I actually have quite an upright torso most of the time so looking at the floor doesn't work for me0 -
Worked out with my boy last night / phone died so I wasn't tracking any of my sets but generally speaking:
Squats:
Warm 5x45,65,75,75
Work 5x5x120
OHP:
Warm 2x5x45
Work 5x5x55
This is not a strong exercise for me, but last night I felt like things were working for me. I need to be some little split plates so I can try and progress. The 2.5lb weights the gym has (affectionately known by me as 'weeny weights') are often hard to find and are more than I think I can I add for progression on this.
DL
Warm 5x45, 95, 115
Work 5x125
Also did some dumbbell curls at 3x8x12
BP 5x5x75
Close grip BP 3x8x45 (must work on form...)
Pendlay rows 3x8x45
Cable crunches 3x8x37.5
I used to really hate the rows, but as I've gained strength these feel easier/more manageable; the program I'm 'following' suggests rows at each workout - alternating between full work weight and a moderate de-load.
Shout out to my son, who at 14 yo, was struggling every moment of our workout with teenaged awkwardness, worried what he looked like and if others were watching him... kiddo wanted to bolt but he stuck it out with me. In the car on the way home he was riffing on 'yer mom' jokes -- and said: who lifts like a boss? ....yer mom! heh.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
I don't get how anyone can even do a squat on the Smith. It feels awkward and weird and hampers natural movement.0 -
So, it begins. Last workout A for me. (I had another doulbe planned at first to lead out of the month, but I've hit a wall on all the lifts anyway so I might as well deload some on B and jump right into Wendler.) Now, before I get into it, just so you guys know - I have been pimpin' that ICF 5x5 workout and I DO enjoy it. However, as my rest times increase I find the workout takes too long and I cannot possibly get up any earlier in the AM. Also, squatting 3 times a week is just not for me. I want to add more conditioning work but when I do I don't recover properly. So it's purely based on my goals and my schedule that I'm switching. Not because I don't believe in the program!
So! I switched it up to see if I could get in a bit more on the bench press without squatting first
105lbs 6/5/6/5/5 Well hey, it's 2 more reps than last time?
Squats @ 160 5/4/4/4/4
The last reps were all struggles. Like, grinding, form barely acceptable... So I think the smart thing here is to deload before I jump into Boring But Big.
Rows @ 95 6/5/6/4/5
Form was just off today. Meh. I'll be doing these still.
BB Shrugs @ 145 7/6 my grip was failing so I dropped down to 95 for the last set and did 15 reps
Then 3 rounds of 8 each
DB Triceps Extension
DB incline Curls
DB Alt Reverse Lunges
I shall dub today grip day. My forearms are sore
And since I did some core work and cardio-ish stuff last night I skipped the abs. Oh and I was running late for work. Without the running part.0 -
I keep my neck neutral, but look up when I squat. Rebel!:smokin:
Me too, although PR 1RM don't always have neutral spine but defo any rep work I unrack pick a point on the wall to stare at infront of me and keep my eyes on it all the way down and up (with my eyes not my head) but although I squat low bar I actually have quite an upright torso most of the time so looking at the floor doesn't work for me
This is me. I have been doing high bar and I try to keep my torso pretty much upright because of that. I keep my chest up always, but if I look downward, the weights travel forward. Looking straight ahead seemed to work for me.0 -
Deadlift day today.
Squats: 135 (second time doing this weight) 5x5, good form, adding two pounds for next time.
OHP: 95 5x5, short rests between sets one and 2, longer rest, sets 3 and 4, longer rest, then set five, hit all reps on all sets. Increasing by two pounds next time.
Deadlift: 218 1x5, felt pretty easy, but due to old back injury, I go slowly on this one. 220 next time!
I feel strong today. It was one of those days when it all worked, but this isn't my normal lifting day, so I had two days rest between last session and this one, since tomorrow fitting in a workout will be difficult, if not impossible.0 -
repeat day for me today... workout A:
squat: 1x5x45, 1x5x95 warmup; 5x5x120 - going to stay here for at least one more day - wasn't really happy with my form today (felt snake-like standing up, if that makes any sense at all)
bp: 5x5x70 - much better today than Monday, when I accidentally lifted 75. still needed long rests between, so i'll stay at 70 for one more workout.
barbell row: 5x5x70 - really easy for some reason. moving up to 75 next time.0 -
Sneaky mid afternoon session as the girls were at a friend's house.
Squat
20x5
20x5
40x5
50x3
60 5,5,5
Definitely worth dropping back down. Still very stiff from Tuesday's power cleans!
Press
20x5
20x5
25x5
27.5x3
30 5,5,5
Not too bad.
Deadlift
Ended up with their new 15kg bar which was straight and smooth but it knocked my maths a bit!
55x3
85x5
felt good.0 -
Finally got back to a lifting day. Did A
Squat: 1x5 @115 4x5 @ 120 - didn't know how these would feel after not lifting for a week. 115 was fine so I did what my normal progression would be at 120
Bench @ 90
Rows @ 95
Managed 5 toes to bar and then did some core work.0 -
Workout A today!
Squats:
90 x 5
90 x 5
140 x 5
140 x 4
140 x 3 -- damn it if the wall mirror in front of my rack wasn't popular today. A guy came up behind me and I lost concentration on that last set.
Bench:
50 lbs 5x5 -- felt so good! I almost did another set at 55lbs, but someone was waiting for my bench.
Row (mit dumbbells):
50lbs 5x5
Sort of falling in love with the dumbbell rows -- I'm using the same form for Pendlay, but it's a better feel for some reason...?0 -
B Today -
Squats: 2x5 @ 55, 5x5 @ 75. Form was dead on today, I've been following the squats discussion with interest and used the tips & they worked beautifully! Ready to move up to 80 next time!
OHP - 1x5 @ 45, 5/4/4/3/3 @ 50. Will stay here next time, but it actually felt really good to work hard and fail. I could SEE the muscles in my arms working hard and it was awesome! I may or may not have been flexing in the mirror earlier - :blushing:
Deadlift - no WU, 1x5 @ 90. Felt pretty good - ready to move up.
Followed up with about 5 minutes on the rowing machine. Didn't feel like doing more, plus I did C25K W1D2 yesterday and will be doing day 3 tomorrow. Trying to split everything up this week to see how I like it, but not too psyched about being in the gym EVERY day. Come on SPRING!! I want to run outside!!!0
