Mad March workout check in thread
Replies
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I decided to just continue where I left off on my last lift two weeks ago.
Work out B
Squat
Warm up 45lb 3x5 , 76 1x5
Set 100lb 5x5
Felt a bit stiff and had a bit of difficulties going parallel on my first set and even felt very out of breath.
OHP
Warm up 20lb 2x5 , 30lb 1x5
Set 50lbs 5,5,4,5,4
Failed again. Ap says I need to deload to 45lbs.
Deadlift
Didn't warm up because I figured I warmed up enough with the first two moves
Set 130lb ...big fat ZERO
Failed and so says I need to deload to 115lbs.
How soon into the program did you guys end up deloading?
I'm really discouraged to be honest.
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I decided to just continue where I left off on my last lift two weeks ago.
Work out B
Squat
Warm up 45lb 3x5 , 76 1x5
Set 100lb 5x5
Felt a bit stiff and had a bit of difficulties going parallel on my first set and even felt very out of breath.
OHP
Warm up 20lb 2x5 , 30lb 1x5
Set 50lbs 5,5,4,5,4
Failed again. Ap says I need to deload to 45lbs.
Deadlift
Didn't warm up because I figured I warmed up enough with the first two moves
Set 130lb ...big fat ZERO
Failed and so says I need to deload to 115lbs.
How soon into the program did you guys end up deloading?
I'm really discouraged to be honest.
You only deload after you have failed at that weight 3 times. It sounds like it was your first attempt. Make sure you're allowing for adequate rests. It's important you warm up for every lift. You're not just warming up in the sense of raising body temperature, you're also getting your muscles, connective tissue, and brain ready for each movement. Your brain might actually be the most important because all strength gains come from neural adaptation. Your brain tells your muscles to use more of the fibers they already have- even if you do gain muscle mass through a bulk the strength part comes from your brain learning how to recruit some of those new fibers. This is how Caitlyn Trout squats 391 lbs at 123lbs. I think it's pretty neat!
My workout today
I had to skip a week because I'm clumsy so I'm repeating my week before's numbers:
Squat:
45x5, 95x5, 125x5, 155x5, 185x5, 225x5, 250x5
Rows (benches were full)
65 3x5, 95x5, 105 3x5,
Bench
45x5, 50x5, 65x5, 75x5, 95x5, 105x5, 120 3x5
Band assisted pullups 3x3 halfs? Lol My friend let me borrow his band so I could test these out. I definitely need a heavier one.
Knee raises 3x8
Home sweet home!0 -
Back in the weight room and it was so nice and quiet today! Kinda wanted to start Madcow, but forgot to bring my outline with me. Tch.
Workout A
Squat: Warm up, 95lbs
125 x 2
135 x 2
140 x 1
Bench Press: Warm up, 45lbs
55 x 5
Row: No warm up
55 x 1
60 x 4
Anyone else every feel as though they're not "doing enough" in the gym? I like the time frame I have now (averaging about 45 minutes 3x a week) but maybe I need to do more.0 -
You only deload after you have failed at that weight 3 times. It sounds like it was your first attempt. Make sure you're allowing for adequate rests. It's important you warm up for every lift. You're not just warming up in the sense of raising body temperature, you're also getting your muscles, connective tissue, and brain ready for each movement. Your brain might actually be the most important because all strength gains come from neural adaptation. Your brain tells your muscles to use more of the fibers they already have- even if you do gain muscle mass through a bulk the strength part comes from your brain learning how to recruit some of those new fibers. This is how Caitlyn Trout squats 391 lbs at 123lbs. I think it's pretty neat!
Thanks so much for your guidance. I did have a fail on the last two times I did OHP. I always miss it by just one. The deadlift I only failed once before though, so not sure why the app had me deload.
I do think that the lack of warmup before the deadlift is what contributed to my failure. I still don't really "get it". I am not sure which muscles to use to get that damn bar to move up. I feel like the first month I managed to move the bar was just a fluke.0 -
March 7th - 1 hour power yoga
March 8th
Squats
warm-up
1x10 body weight
1x10 with barbell only
Working set
3x15x75lbs
Bench press
warm-up
1x5 barbell only
1x5x50lbs
working set
5x5x60lbs
Row
1x5 barbell only
1x5x55lbs
Working set
5x5x65lbs
A little bit of core
March 9th - 90 minutes yoga
March 10th - 45 mintues core0 -
You only deload after you have failed at that weight 3 times. It sounds like it was your first attempt. Make sure you're allowing for adequate rests. It's important you warm up for every lift. You're not just warming up in the sense of raising body temperature, you're also getting your muscles, connective tissue, and brain ready for each movement. Your brain might actually be the most important because all strength gains come from neural adaptation. Your brain tells your muscles to use more of the fibers they already have- even if you do gain muscle mass through a bulk the strength part comes from your brain learning how to recruit some of those new fibers. This is how Caitlyn Trout squats 391 lbs at 123lbs. I think it's pretty neat!
Thanks so much for your guidance. I did have a fail on the last two times I did OHP. I always miss it by just one. The deadlift I only failed once before though, so not sure why the app had me deload.
I do think that the lack of warmup before the deadlift is what contributed to my failure. I still don't really "get it". I am not sure which muscles to use to get that damn bar to move up. I feel like the first month I managed to move the bar was just a fluke.
For deadlift, I like this series:
https://www.youtube.com/watch?v=xS2wLZSdeDg 0 -
Hi ladies, happy Tuesday!
I did OHP last night, my hardest week on 5/3/1.
Warmup Sets:
5 x 45 pounds
3 x 55 pounds
Working Sets:
5 x 60 pounds
3 x 70 pounds
1 x 75 pounds-I got the 1, but just barely.
Then I did an AMRAP set at 45 pounds, and I got 13 reps this time, one more than last week.
Assistance Work:
Assisted Dips-3 x 10 @ 45 pounds
Assisted Chins-3 x 10 @ 45 pounds
This went well, but I'm repeating next round, I need to hit the 5 x 70 pounds in week 1 before I can move on.
I then went to see the new 300 movie and gorged on popcorn, it tasted soooo good!0 -
Good afternoon!
I've disappeared whilst my show is on/ttraining for half marathon, which are my focus until end of March.
but this is just a HOLY WOW realisation how much stronger my legs got after just 5 weeks of squats, and only ever reaching 30lb here! I'm not a great runner, but I ran 16km 2 weeks ago, and 19km 2 days ago, and after both runs, my legs were fine. No soreness, no aches, no tightness. 3km from the finish my husband who is naturally fitter and stronger than me (grrr) had to walk because of his legs and I was fine.
So, for the next fortnight I'm going to be squatting in between running, no other lifts, and try and keep those thigh muscles good and strong for the half marathon and then I'll continue with 5x5. I cant see anything visually but that moment was amazing!0 -
March 11th - Workout B - modified
Deadlifts
Warm-up
1x5x65
1x5x75
working set
3x5x115
Arnold Presses instead of overhead press - done with dumbells
1x5x8lbs (both sides)
1x5x12lbs
working set
5x5x15lbs
Squats
warm-up
1x8x65
1x8x75
working set
3x8x95
Stationary bike for 15 mins
a little bit of core work0 -
Got the workout in tonight (DST is putting the hurt on me and I was tempted to stay home)
All the usual dynamic stretching, rolling and warm up sets apply to each exercise.
Squats 145x5x5 - my second workout at this weight. I was sluggish and not with it during warm up and even my first two sets were hard. Finally everything came together and I popped out the last the sets no problem. I'm going to stay at this weight one more time because I want to get in control of my Dead Lift which comes up next work out.
Bench 85x5x5 - my last BP, I bombed out on sets 4 and 5 at this weight. Tonight I totally owned them! If this is going to be my pattern, I kind of like it. So: looking forward to failing out at 90 pounds next time. (I always get a spot when adding weight)
Row 65x4x5 - had to get outta the gym to make an appt. These were easy-ish. I should add weight next time.
Some accessory stuff - but it was kind of scattered.
I really feel like things are coming together for me this month! I've got a good warm up routine, I've got my nutrition dialed in enough to fuel my workouts but not gain weight, and I'm adding weight across the board. Seriously just having so much fun with this right now. (I started three months ago today.)0 -
Workout B!
Starting to quasi-adopt Madcow for my squats and deadlifts, because I was no long progressing on them. My OHP and Bench are still pretty low down, so going to continue working them 5x5
For 5 reps
Squats: low weights Wednesday, 75, 85, 85, 105, 105
OHP: 45, 45, 50 (ugh, for only 1 rep)
Deadlift: 115, 125, 135, 145 (wow, hello posterior chain!), 150 (for 1.5 reps; didn't lockout on 2nd)0 -
DST sleep deprived caffeine fueled dreaded workout of the day. SQUATS 5/3/1 *dun dun dun*
120x5
135x3
150x9
Glad to find out that 145x7 was indeed just a fluky set
Now to the part I REALLY wasn't looking forward to:
120 x 10 / 10 / 8 / 8 / 9
I had a hard time focusing on these sets. My knee bothers me a lot still so I keep thinking about my form and tweaking mid-set and just overal not being very efficient. Physical therapy appointment has been set for Monday. This might've been my last time heavy squatting for a while.
Then did wide grip pulldowns 115x5, 120x3, 115x5, 110x5 and 110x5
1leg RDL with DBs supersetted with bent over 2 DB rows
And to finish it off I did 7 min AMRAP of 10 Medecine ball chops on each side and 10 box jumps, which turned into step ups. And that was probably too much for poor ol' knee. *flops down on the gorund*0 -
Last night was my Upper Body 3x5 workout...
DEADLIFTS
Warm Ups:
95x5
125x5
155x5
Working Set:
180x5 - Had to reset after the 3rd rep but got them all. Getting out the fractionals next workout and will kick it up to 182.5 lbs.
BENCH PRESS
Warm Ups:
60x5
70x2
Working Sets:
82.5x54, 82.5x4, 82.5x4 :grumble: - Disappointing. Same weights next workout.
OVERHEAD PRESS:
Warm Ups:
45x5
Working Sets:
60x4, 60x4, 60x4 - Disappointing again!
ACCESSORY WORK:
DIPS: 3x9 Might have to get the Dip Belt out in a couple more workouts. :bigsmile:
CHIN UPS: 3x4 - Got 5 reps last time. Wanted to do more sets but was pretty wiped out at this point in the workout.
Workout analysis: Getting back to pre-deload weights and it showed. Hopefully I can hit all reps next workout. Pleased with Deadlift progress. By end of month I'll be back @ 1.5xBW. 0 -
Ahh we posted at the same time. Er I edited while you posted Tell us about your bench!
Bench is at 115. I'm doing that weight for one more workout, but then I feel confident I'll move up. It is not nearly as hard as the OHP.
From what I've read OHP is typically 65-75%ish of your bench, although it varies ofc. Have you stalled out at all on bench, and have you been adding 5lbs to each lift every session? Your bench will definitely help your ohp (and vice versa) so if you're just naturally behind on progression for bench since you're only adding 5lbs that might be part of the reason why you're hitting a wall.
OK, that makes sense.
I don't increase every workout, usually every other and by smaller increments as I tend not to be able to do a five pound leap at one time lately. I'm still plugging away though!
I've never stalled on bench, it just seems way easier than OHP. WAY easier!0 -
Yesterday was my weight room program set up session at the Y, and it was way less scary than showing up there alone last Thursday. The guy didn't heard of the stronglift program, but he was supportive of all the 5 exercise choices. Also the gym was way less crowded. Maybe it was the timing as I got there a half an hr earlier than last time, and both squat rack was empty.
The trainer showed me each exercise , but really wanted to push 3 sets 8-10 reps . He said 5 reps increase the strength, but will never give me nice muscle tone. What do you gals think about that? Also the 3 set 8-12 range seems to be the gold standard in all the strength training book. I have not read through Mnhdi's zillion page book, but does he discusses the reason of the 5x5 setup?
Today I did 3x8 stucture, and got a feel of where am I with the current strength level. Next time I'll try he 5x5 structure.
This is what I have done:
Squat: 1st set 45 lb x8 , 2nd set 55lb x8 , 3rd set 65lb x8, and I felt I could have gone higher
BenchPress: 1st set 45 lb x8 , 2nd set 55lb x8 , 3rd set 65lb x8
Overhead Press: 30 lb 3x8, and I was dying under the weight. I maybe able to use 35 lb if I only do 5 reps, but the 45 lb is out of question for now.
Deadlift: 1st set 45lb x8, 2nd set 55lb x8, 3rd set 65 lb x 5. I could not do 8 with 65 lb, so there is no way I can 5x5 with 95 lb as SL start weight.
When the trainer showed my barbell row, he actually showed me a couple of exercise that the same by his opinion . They ar enot really he same, because the core is not that engaged, imho.
1st set 30 lb with assisted T-Bar row.
2nd set 25 lb + bar T-bar row.
3rd set normal barber row 55 lb x8
I want to learn to do regular pull-ups, so I also used the assisted pullup machines using 100lb assistance.
The trainer also made me to do some core exercise : plank, abs with bender ball , and hanging leg raises.
When I told he trainer I only want to workout 3 days a week, he said I should do ALL of it every time, and should not split.
When he talked about forms, he went against everything Mehdi says on his video.
For example, on bench press do not lock your elbow at the end, and do no go down all the way to the point when the bar ouches your chest. On the squat , he said do not go below parallel. On the barbel raw and deadlift, he said it is better to keep your knees bent a bit. He keep saying all these are precaution to prevent injuries. any opinion on these?
Overall I am happy that I asked for this program set up. It was free, and increased my confidence level around the weight room. even If I go against the trainer advice on form or /and sets and reps it was beneficial.
I have no idea what weight should I use next time. On the squat and BP I easily can go above the suggested 45 lb start weight. On the other hand the OHP and the deadlift , I am far cry from the suggested start weights.0 -
The trainer showed me each exercise , but really wanted to push 3 sets 8-10 reps . He said 5 reps increase the strength, but will never give me nice muscle tone. What do you gals think about that? Also the 3 set 8-12 range seems to be the gold standard in all the strength training book. I have not read through Mnhdi's zillion page book, but does he discusses the reason of the 5x5 setup?
1-5 reps-Strength
6-12 rep-Hypertrophy
12+ reps-Endurance
Why we do only 5 reps is because SL is a STRENGTH building program. I have no idea what Mehdi's opinions on this are (personally I can't stand the guy) but IMO 5 reps lets you lift a heavy weight with good form, being you only have 5 reps to concentrate on. SL and other programs like it are good beginner programs because they give you a good strength base. From there you can go on to isolation lifts, which you will want to be mostly in the 8-12 rep range.When I told he trainer I only want to workout 3 days a week, he said I should do ALL of it every time, and should not split.
When he talked about forms, he went against everything Mehdi says on his video.
For example, on bench press do not lock your elbow at the end, and do no go down all the way to the point when the bar ouches your chest. On the squat , he said do not go below parallel. On the barbel raw and deadlift, he said it is better to keep your knees bent a bit. He keep saying all these are precaution to prevent injuries. any opinion on these?
Bench Press - Shoulder blades squeezed against the bench, big chest, arch back (no bridging, butt stays on bench). You definitely want to touch your chest. A good cue is to think of is a piece of glass on your chest - that's how little you want to touch it. If you don't, you're cheating yourself out of your range of motion and therefore making the lift much easier.
Squats - You ALWAYS want to be just below parallel. Your Quads and Hamstrings both connect to your Patella (knee). By going just below parallel you have any even pull on your knees from both. Quarter squats/going above parallel is the WORST thing you can do for your knees.
Rows/Deadlifts - I have no idea what he means by bent knees. If you're knees aren't bent when you're doing Deadlifts, than you're doing a totally different exercise aka the Straight Leg Deadlift.0 -
Just to add a few things here:When I told he trainer I only want to workout 3 days a week, he said I should do ALL of it every time, and should not split.
When he talked about forms, he went against everything Mehdi says on his video.
For example, on bench press do not lock your elbow at the end, and do no go down all the way to the point when the bar ouches your chest. On the squat , he said do not go below parallel. On the barbel raw and deadlift, he said it is better to keep your knees bent a bit. He keep saying all these are precaution to prevent injuries. any opinion on these?
Sounds to me like the guy is deep into the "bro-science" of bodybuilding with his 8-12 rep range and his form advice. While it's not necessarily bad practice, it really depends on your goals and experience as a lifter.
You definitely want to go somewhat below parallel on the squat, for all the reasons leadfoot mentioned!
As for not locking out the bench press, it's because it puts more emphasis on the triceps when you DO lockout, and he's probably all about that "chest activation", which you'll get more of... doing pause reps (without resting the bar on your chest, hold it there for a full second before pushing back up) and still locking out (because remember the program has no triceps isolation exercises. You might as fell go through full range of motion!) Also make sure you don't flare your elbows out on that bench press!
You do want to bend the knees, slightly on the rows (the guy is probably used to doing bodybuilder rows where you're standing a lot more upright, as opposed to the pendlay row where you pull from the floor), and possibly a good bit on the deadlift. Most important is to stay tight and make sure your back stays straight (not overarched). I don't think there is ANY exercise where you're supposed to have your knees locked out, really.
Hope that helps! 0 -
ok, I'm thinking I'm going to have to go to the doctor about my knee. Both knees bother me, but the right one is very tight. I tried to squat today. My knee hurt with just the bar and I added 10 lbs on each side...NOPE. My knee wasn't having any of that! So, I went on to the OHP and failed at 75 lbs. Deadlift was 235 and I was cautious with this lift because of my knee, but I got 2 reps and minimal knee pain. Did 3x8 skullcrushers with the curl bar and 7.5 on each side. Also, 3x8 on the row machine with 90 lbs.0
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When I told he trainer I only want to workout 3 days a week, he said I should do ALL of it every time, and should not split.
No. The program is designed for the split. I couldn't imagine doing each lift 3x/week. Even squats get to be too much at three times a week.0 -
Didn't do a SL workout, just did an accessory day. Kicked my own butt.
Broke it down into supersets of 3 rounds each grouping. Rests were about a min after each round. By the last group, rests were between the two exercises.
105lb x 10 hip thrusts, 10 landmine 180's with the bar, 3-ish pull ups
45 lb x 10 Lying tricep extensions, 45 lbs x 10 upright rows, 20 lb x 10 incline sit ups with weight extended over head
15x2 lbs (dumbbells) at 40 paces death march, 40 lbs x 10 single arm lat pull downs
and then a lovely 1 mile run @ 6 mph. - Holy cow was this one difficult. I had trouble even swinging my arms. :laugh:
Good thing I'm going out for BBQ for dinner.0 -
When he talked about forms, he went against everything Mehdi says on his video.
For example, on bench press do not lock your elbow at the end, and do no go down all the way to the point when the bar ouches your chest. On the squat , he said do not go below parallel. On the barbel raw and deadlift, he said it is better to keep your knees bent a bit. He keep saying all these are precaution to prevent injuries. any opinion on these?
Overall I am happy that I asked for this program set up. It was free, and increased my confidence level around the weight room. even If I go against the trainer advice on form or /and sets and reps it was beneficial.
Lol does he even lift?? If you were in a powerlifting comp you would fail all your lifts on this advice.
Keep with the programme as planned and look to add weight when you can complete the 5x5 :drinker:0 -
Thanks ladies for the reassurance about the forms and sets /reps. When you are a newbie, it is hard to be sure about things when a trainer advise you differently.
BTW, I am not sure the guy lifts or not, bu he teaches TRX and other functional for based group classes0 -
Happy Wednesday Ladies...
Workout B for me today
Had a hard time getting started today due to squat weight being so high...anyone else do that...I eventually got myself psyched up enough and...
Squats @ 175 5x5 Yah
OHP @ 90 1x3, 1x4, 3x3(not sure how 1.5lbs can make such a difference wow. and I double checked my plate math)
DL @ 200 (staying here due to form on last two reps...I know I rounded bad)
I got them all up but gonna have to tape it I felt like I rounded...it didn't feel "too" heavy but...feel lilke I might have rounded..and man oh man are my hand hot right now...
Still doing my HIIT 2x a week...stuck with the same one as no burpees....hate those...but curse like a sailor during stutters steps and pulsing lunges...0 -
I did B today as well.
Squats; 120lbs 3x5, moving up next time!
OHP: deloaded to 3x5 55lbs so I can work back up with fractionals next time.
DL: 155lbs. I used the liquid grip I just got and it worked pretty well! Still had to put in some small rests between reps but I think it definitely helped.
Also, that means I do 165lbs next B day, which is just shy of my bodyweight (by about 3lbs), so yay!0 -
Hooray for almost body weight deadlifts!:flowerforyou:
Man eff burpees they give me really bad shin splints. I must do them wrong! I go the gym right after work or I might try to put it off from being a little intimidated by high weights. They're just so darn heavy!
:laugh:
I'm so sore from Monday's workout. I don't understand how eating at maintenance I never get doms, but then second I go into a cut I'll sneeze and be sore. Booo!
Front squats: Deloaded on these because my form felt off, but not off enough that I could even really pinpoint what it was. I'll work my way up from here.
45x5, 95x5, 115x5, 135x5 150 2x5
OHP
45x5, 60x5, 70x5, 80x5, 95x5
Deadlift
135x5, 185x5, 225x5, 250x5, 300x5
10 lb curlx12+knee upx8 3 supersets0 -
is there anyone there? I'm tired today. Had to go downtown with my son and it always exhausts me. today is my workout day and i haven't done it. gym in the basement. i need a shot of enthusiasm or something to get myself down there.0
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is there anyone there? I'm tired today. Had to go downtown with my son and it always exhausts me. today is my workout day and i haven't done it. gym in the basement. i need a shot of enthusiasm or something to get myself down there.
I always joke around with one of my coworkers who weighs maybe 115 soaking wet, and tell her I'm going to throw her in the dumpster. So...if you don't lift tonight guess where you're going? Oh and you'll feel better and be glad you did and all that crap. Mostly though? No dumpster. 0 -
Fittree you made me laugh! I'm feeling better already. I'm off to the basement. Thanks!0
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ok, I'm thinking I'm going to have to go to the doctor about my knee. Both knees bother me, but the right one is very tight. I tried to squat today. My knee hurt with just the bar and I added 10 lbs on each side...NOPE.
Ugh - I hope it turns out to be nothing.0 -
oops! I realized that you quoted someone!!! Ladydeadlift, just something to keep in mind. Are your shoes worn out? I'm talking about the shoes you wear a lot not just lifting shoes. My shoes had been worn at the heal for a long time and I didn't get new ones because I tend to have to buy expensive shoes (weird feet) and we had other expenses to deal with. This was a bad mistake. I suffered for a long time I tried ice and heat and massage and special exercises, and then I finally got new shoes a little while ago and my knees are getting better! I have only been doing bodyweight squats and gradually working my way up. now I am finally back up to using the bar and now that I have new shoes I feel like I am really on the mend! Make the family eat beans for a week but buy new shoes if you need them!
Tonight's workout is brought to you by fittreelol!
Squats: 45
OHP: 60
DL: 110
I do! I do feel better! And I can't tell you what a relief it is to know that I am avoiding the dumpster! Although I have to say that at 185 I think i would be a bit more of a challenge than the 115 lb woman from work!
Thanks again Fittree for making me laugh!0
