Mad March workout check in thread
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@hwillmott, welcome back! We all need those mental breaks from time to time
@krok, you really put the "plus" in the 1+ sets, that's an awesome PR!
I did deadlifts on Friday, my 5 week of 5/3/1.
Warmup Sets:
5 x 80 pounds
5 x 105 pounds
3 x 125 pounds
Working Sets:
5 x 135 pounds
5 x 155 pounds
5 x 175 pounds-I got 5, but there was no way I was getting 6.
Assistance Work:
Front Squat-first week doing them: 3 x 10 @ 65 pounds, I got 8, 6, 6, and felt like I was choking myself the entire time. The weight works well, so I'm going to concentrate more on form.
Decline Situp-first week doing these too: 3 x 10 bodyweight, I got 15, 12, 10. Once I can get to 15 I'll add in weight to them.
I'm kind of disappointed I didn't get more reps on the last set, but I had anticipated this, since I hadn't done deadlifts in 10 days or so. My form is spot on now I think, my lats get really sore the next day, but my lower back doesn't, so that's progress
I went hiking in the snow on Saturday, I figured I can't beat the snow right now, so I may as well play in it Also, I went with a guy I'm kind of seeing right now. What did I learn? He kicks my *kitten* on the hills and my endurance sucks big time lol, so I'm trying to figure out a way to add in some more longer cardio sessions as well as sprints. I need to get my *kitten* in gear to keep up with him, and I refuse to let him slow down to my pace, my goal is to keep to his. 0 -
Meh workout for me today.
Squats: 165 lbs 3x5
Bench: 100 lbs 3-3-3
Rows: 110 lbs 3x5 These were tough, but breathing correctly definitely helped.
Funny thing is, when I warm up on my squats, my knees hurt with the lighter weights. The heavier my warm up reps get, the better my knees feel :huh:0 -
Meh workout for me today.
Squats: 165 lbs 3x5
Bench: 100 lbs 3-3-3
Rows: 110 lbs 3x5 These were tough, but breathing correctly definitely helped.
Funny thing is, when I warm up on my squats, my knees hurt with the lighter weights. The heavier my warm up reps get, the better my knees feel :huh:
Is it possible that the weight pulls you back a bit and forces you to sit back more as opposed to bending the knees forward? Also, that's kind of the purpose of warming up! :P@krok, you really put the "plus" in the 1+ sets, that's an awesome PR!
I underestimated my max deadlift big time when I went into this cycle xD Sometimes it's nice to take a step back and then watch progress happen tho !0 -
@krok: I was thinking that as I was typing it lol. I just wish I didn't have the pain at all when I warm up with just the bar. It's very hard for me to hit parallel when I warm up because my knees don't want to bend that far due to pain and stiffness. When I'm squatting my work weight, though, I don't have any problem hitting parallel. I've not had that problem with just the bar until I messed up my knees trying to run :grumble:0
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@fisher oh, thank you! :blushing:
@rugbyplayer that's a good motivation to do more cardio, I guess ;-) endurance can always come in handy...0 -
Hey Ladies another monday with crappy weather here in Eastern Canada...
@Krok hope you are feeling better today...mouths are the worst for getting injured etc...
Gonna check my diary and see if that is what is causing the issues with some of my lifting days I often am between 1600-1700 but not always sometimes below 1600 and sometimes just over 1700 ...I am gonna see if there is a correlation.
Workout B for me today.
Did my rehab so far 3x today...will again before bed.
Still @ 150 for squats...first set I almost deloaded but remembered my feet need pointed out more or it really does not feel right...owies even...need to get some accessory work in for abductors and inner thighs...
Squats @ 150 5x5 these are not easy...they are still heavy for me and I have to remember to "breatheeeeeeeeeeee" on the way up.
OHP @ 78.5 tonight (love weighted collars for this one) no issues till rep 5 of set 5...got it up but it was ugly..
DL @ 190 tonight...stupid barbell math was suppose to do 180 for form....thought I was losing it...crap oh well 1x5 on those but I know my form was off on rep 2,3 and a bit on 4...back to 180...one last time for form...0 -
Hi all hope everyone had a great weekend!!
my workout today was pretty good steady and strong tough bench today but I got it done! :happy:
Squats 125# 5x5,
Bench 85# 5x5,
Row 95# 5x5.
Core work 15min & hip thrust 3x5 25#0 -
Hi all hope everyone had a great weekend!!
my workout today was pretty good steady and strong tough bench today but I got it done! :happy:
Squats 125# 5x5,
Bench 85# 5x5,
Row 95# 5x5.
Core work 15min & hip thrust 3x5 25#
Awesome job westend, Beautiful photo!0 -
Hi friends!
@Hwillmont Welcome back!
@Krok I hope you're all healed up by now.
@Rugby I'm jealous of your sore lats. My lats are never sore...except after golf?
@Stef after a certain weight my brain just refuses to add.
Tonight's workout:
Squats
45x5, 95x5, 125x5, 155x5, 185x5, 230x5, 270x3
OHP
45x5, 65x5, 75x5, 85x5, 100 2x3 I did 2 sets since I could only get 3 reps. At least I know why I could only get 3 reps this time... Spent last night with my 2 and 4 year old nieces who like to be fireman carried, used as a weight in crossfit style thrusters, and swung (as in kettlebell swing). For hours... It was good cardio though!
Row
45x5, 65x5, 75x5, 95x5, 120 3x5
C25K0 -
fittree, too funny about your nieces! I have a 2 (almost 3) y.o. and hauling her around is a workout for sure!
Deadlift day for me today, after warm ups did 170x3, 195x3 and 220x3. Felt super heavy. Did dumbbell rows after and was exhausted.
I think eating at a deficit is messing with my lifts and I'm planning a de-load. I have one more week of this cycle of 5/3/1 so I might try to finish this cycle before de-loading. Maybe. I want to focus a bit more on cardio and try to burn off a few lbs of fat before summer. These last few pounds are a %$#@! to lose.0 -
@fit-I swing my kids around on days I can't work out...great cardio!
@krok-Excellent PR rep!
@rugby-I want to surpass my husband...not keep up with him. lol.:devil: Keep him on his toes a bit!
@step-I don't like increments for weights. I try to stick with 5,10,25, 35 or 45 plates so I don't have to think...weight lifter don't think good anyhow.
Shorter workout than I wanted today. Didn't get in all of my HIIT, just the 10 minute warm-up.
5x5 @ 45 for bench, rows and squat. Last set I did 10reps of each. Really am working on form for squat: making sure I push out my knees and get as low as I possibly can. May as well gain some flexibility as I rehab that wrist. Ended my workout with wrist curls with 3 pound weights. I have a little soreness in my wrist, but I will ice it before bed.
Was also out in the snow this weekend. Walked 4 miles in 4 inches of slush and than the dog looked soooo sad so I took her for another 2 miles. I love the beauty of snow, how everything looks shiny and clean, BUT I want to see my hyacinth and tulips come up now. Need to hear some spring peepers...this weather has been ridiculous! :flowerforyou:0 -
@neonbeige, I couldn’t agree more, hopefully the endurance will come in handy in other areas too
@sezxystef, I hope your weather gets better, you got hit pretty badly!
@westendcurls, great workout!
@fit, After golf hey? That’s funny, I wonder why that is? Your nieces sound adorable!
@AAbru, yep, I want to surpass this guy too, I’m working on it I really want the weather to warm up too, I’m so ready for winter to be over!
I did bench press last night, my 3 week.
Warmup Sets:
5 x 45 pounds
5 x 55 pounds
3 x 65 pounds
Working Sets:
3 x 75 pounds
3 x 85 pounds
3 x 95 pounds- I did the set of three, and then I decided I wanted to try a second set…and I got 4! That’s me officially beating my old PR pre-shoulder injury. I’m still ecstatic about this :happy:
Assistance Work:
Incline Dumbbell Flyes-3 x 10 @ 15 pounds in each hand
Assisted Pullups-3 x 10 @ 55 pounds of body weight supported
The assistance work went a lot smoother this week too, everything about last night made me super happy.0
