Mad March workout check in thread
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Yesterday was cardio. Did a nice 30min hiit.
Today was workout a
Warm up squat
1x5 15lbs
1x5 45lbs
1x3 75lbs
1x2 90lbs
Set
105lbs - 5,5,5,5,4
Just couldn't pull through on the last one
Warm up chest press
2x5 25lbs
1x5 50lbs
1x3 50lbs
Set
70lbs 5x5
Felt great!
Warm up row
1x5 15lbs
1x5 25lbs
1x3 50lbs
1x2 50lbs
70lbs - 3,2,2,1,4
Not even sure how I managed to do the four at the end, but I think it is because I waited the full five minutes between set. The row is my most hated move.0 -
Happy hump day ladies and RAAAAAWWWWRRRRR to all the awesome numbers everyone put up today!!!! :drinker:
Workout B for me today too. Yay for deadlifts, boo for OHP...
Squats: 5x5 at 110 pounds. These are starting to get to the heavy range, and my form just felt "off" for the first 4 sets, then everything finally clicked and felt great in the last set. I might stay at this weight next workout just to make sure my form isn't going to s&%t!
OHP: 5x5 at 70 pounds. It wasn't pretty, but got that bar up every time!
DL: 1x5 at 155 pounds. Felt a slight round in my lower back right as the bar came off the floor, so might stay here again too to work on that some more.
Then 20 minutes of sprint intervals, and capped it off with lots of foods for dinner!!!
Been doing HIIT workouts on my off days, but I think tomorrow I'll skip it and spend some time with the foam roller.0 -
Had to force myself to work out this morning, woke up with a headache and just feeling a bit bleurgh. Typical when I finally get a day off work!
But sucked it up and did:
Squats - got 5x5 at 52.5kg (115.7lb apparently) for the first time. Just! Took some grimacing and probably looking like I was going to burst a blood vessel! Good job I work out at home! With only the cat to see me haha
OHP - 5x5 at 22.5kg. Thought I was doing really well and then realised it was a de load since I failed for the 3rd time last time! No wonder I felt strong lol
DL - epic fail! I was meant to do 80kg (176lb) and I admit I wasn't feeling confident. I was really chugged when I managed 70kg (just over my body weight) and by the skin of my teeth I'd managed 75kg last time. So I psyched myself up and..... Couldn't even lift it off the floor!! Haha. Tried again and managed to get it up once. And I don't think it looked pretty. So I recorded my 1x1 intended app, then de loaded to try again at 75kg and only managed 2!! Aargh!
I'll try 75kg next time!0 -
DL - epic fail! I was meant to do 80kg (176lb) and I admit I wasn't feeling confident. I was really chugged when I managed 70kg (just over my body weight) and by the skin of my teeth I'd managed 75kg last time. So I psyched myself up and..... Couldn't even lift it off the floor!! Haha. Tried again and managed to get it up once. And I don't think it looked pretty. So I recorded my 1x1 intended app, then de loaded to try again at 75kg and only managed 2!! Aargh!
I'll try 75kg next time!
I wouldn't deload it till you have failed 80kg 3x. You got 75kg 5x5 so work on the 80kg another 2 times and see how it goes
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Well 75kg 1x5 but yeah true. I'll try again next time. Maybe it won't be glued to the floor next time?!DL - epic fail! I was meant to do 80kg (176lb) and I admit I wasn't feeling confident. I was really chugged when I managed 70kg (just over my body weight) and by the skin of my teeth I'd managed 75kg last time. So I psyched myself up and..... Couldn't even lift it off the floor!! Haha. Tried again and managed to get it up once. And I don't think it looked pretty. So I recorded my 1x1 intended app, then de loaded to try again at 75kg and only managed 2!! Aargh!
I'll try 75kg next time!
I wouldn't deload it till you have failed 80kg 3x. You got 75kg 5x5 so work on the 80kg another 2 times and see how it goes0 -
Never can remember if it is a or b, but
Squats. 5x55
Bench 5X75
Rows 5x55
Accessories
Leg press 5x170 (yay more than bw)
Assisted chin ups
Skull crushers 5x200 -
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.
Me too. I'm going to take off the next four days and rest and ice it and see how it feels on Monday. I'm really bummed about not going to the gym :frown: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!
I think you may have meant this for me. I lift in my chucks and I don't believe they're worn out. However, I did buy some new running shoes and I think they may be the culprit. I started having some knee issues when I started jogging in them. I've also read that when you have knee problems, it's most likely because your hips or your ankles are out of alignment. Perhaps the new shoes are causing either one of those to be out of alignment.0 -
Anytime Fisher. Keep in mind 185 is my first official warm up weight for deadlifts. I just do 135 for fun.
Wolf I was having a similar issue with my running shoes. I took 2 weeks of running and going to try some different shoes. Good luck!0 -
Re: Running shoes, I used to get runners knee in no time with traditional shoes (I was in the Army so running was something we did a lot of). I made the switch to barefoot shoes in 2012 which allow me to strike on the ball of the foot versus the heel and I have had little to no knee issues since. It took me a long time (6 months or so) to work up to 2 miles in them, but it was worth the time and patience when it came to being able to run with no knee pain. I've always had a short gate and the barefoot style capitalizes on that. I now wear a pare of barefoot shoes every day (Not the 5 toe things). They are in no way for everyone. I just find that they are compatible with my mechanics.0
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Well 75kg 1x5 but yeah true. I'll try again next time. Maybe it won't be glued to the floor next time?!DL - epic fail! I was meant to do 80kg (176lb) and I admit I wasn't feeling confident. I was really chugged when I managed 70kg (just over my body weight) and by the skin of my teeth I'd managed 75kg last time. So I psyched myself up and..... Couldn't even lift it off the floor!! Haha. Tried again and managed to get it up once. And I don't think it looked pretty. So I recorded my 1x1 intended app, then de loaded to try again at 75kg and only managed 2!! Aargh!
I'll try 75kg next time!
I wouldn't deload it till you have failed 80kg 3x. You got 75kg 5x5 so work on the 80kg another 2 times and see how it goes
yeah sorry, been a long time since I did SL
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Hi ladies, happy Thursday, is it Friday yet?? DST is kicking in for me now, holy crap am I ever tired this morning.
I did deadlifts last night, my hardest week on 5/3/1.
Warmup Sets:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
Working Sets:
5 x 145 pounds
3 x 165 pounds
1 x 185 pounds-I got the 5, a new PR at that weight for me!
Assistance Work:
Good mornings-3 x 12 @ 65 pounds
Hanging Leg Raise-3 x 12 @ bodyweight
I usually do DL's on Tuesday, but I just didn't feel like going, so I went yesterday instead. I'm in a crunch now to get my bench and squat days done by Friday, I have family coming in this weekend (YAY!) and will have no time to do weights on the weekend.
@Stef, yes! I psych myself out with super heavy weights for sure, my heavy week is always the toughest mentally for me. I'm always ecstatic afterwards if I manage to complete my reps though, so it's balancing out so far
@wolfsbane, I completely agree with jstout, I had a similar situation. I transitioned from a traditional shoe to a minimalist one to barefoot ones (I wear the 5 finger toe shoes) over 2 years, and although they aren't for everyone, they definitely agree with me as well.0 -
Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?0
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Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?
That's been my experience, definitely. When I was a child, I used to pronate to the point where I would put holes on the bottom of the inside edge of my shoes, and the outside edge would barely be touched. My parents and doctor came within months of putting me in leg/ankle braces when I was around 12, but I managed to correct it on my own by concentrating on walking without my ankles leaned in. I REALLY didn't want to be forced into leg braces as a teenager.
I ended up with moderate pronation as an adult, and running barefoot forced me concentrate on not leaning my ankles in when I ran, similar to how I had to concentrate on walking without my ankles turned in as a child. It was a pain (literally) to correct that but I have a completely neutral running stride now.0 -
I was told I had a low arch at one point and I know I wear down my outer heel and big toe area first. I've seen that reduce with the barefoot shoes. I don't know if it has bettered my alignment, but it has allowed me to put my stride to more efficient use. I think pounding on my heels while running was the issue more than the pronating for me. I've definitely strengthened my foot muscles, ankles, and calves being in barefoot shoes.
Do your research on them. I made the mistake of trying to run 3 miles right off in them and couldn't walk for a week because my calves were so tight. Most recommend wearing them for an hour or so at a time. I also like the step down that Rugbyplayer took with the minimalist first then barefoot. It gives you that step down in heel to toe drop. It takes time to adjust to the shoes.0 -
Been a busy week, got my workouts in!
Sun- Workout B
Squat-5x65
OHP 5x45
dead-1x95
Tues Workout A
Squat-5x75(couldn't find 2.5 weights so had to jump)
Bench 5x55
Row-5x65
today-workout b
Squat-5x80
OHP-5x50
Dead-1x1050 -
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!
This is great to hear and congrats!! I'm looking forward to my third week next week and look forward to my thighs getting stronger.0 -
Wolf I hope you figure out the knee thing. It is really tedious to have pain that interferes with what you want to do.
Fittree, Holy Crap!! Now I am worried! I haven't been around here in a while so I'm not up on what everyone is lifting. Warming up with my weight is truly impressive!
To everyone who commented about the barefoot shoes thank you! I have been interested in them for a long time. Maybe I will get some of those for my birthday!0 -
Just popping on barefoot shoes: I have Merrell Barefoot Run Vibrams which work fantastically for me. They're not the cool "toe fingers" type, but are like the step between "real" shoes and barefoot shoes. :happy:0
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Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?
When you feel everything you quickly adjust to how you should run this vid shows it quite well:
https://www.youtube.com/watch?v=9itkEkcQ8WM 0 -
Last nights workout
Work out A
Squats
1x5xjust bar
1x5x65
1x8x75
3x8x95
Bench press
1x5xbar only
1x5x55
5x5x65
Row
1x5xbar only
1x5x65
5x5x75
Front squats
3x8x30
Just wanted to add that having a place to post helps me to make my workouts. Thanks.0 -
Fuark! I'm going away for the whole weekend so had the choice between mixing deadlifts and OHP together or delaying my workouts to a point where my schedule and week away deload wouldn't work. So...
OHP
55x5
60x3
65x10
HUGE PR here! Considering I only got 8 last week =D And I had it in me to grind another rep out but I kept it in the tank. Thankfully
BBB sets 55x10, 55x7 then dropped down to 50x3x10 because I was starting to wear out quite a lot already
Deadlift
145x5
160x3
180x10 (w/ straps)
Again, rep PR here. Calculator I'm using wanted 12, but it's HIGHLY optimistic in the higher rep ranges sooo. 10 is good. 10 is a PR. I'll take 10 *nod nod* Especially since 115 during my warmup already felt heavy.
BBB sets 145x5x10 sumo stance. Flipped grips, Had to use straps. I have a real hard time locking out with mixed grip doing sumo. The bar wobbles a lot, too. Oh and I tacked on sets of dip bar knee raises (12-15 reps) after each set here
Didn't realize my forearms would be this shot and the OHP used up grip strength that much. (I power clean the bar up, should've thought about that)
No time for accessory work. I'm burned. Wish I could go back to bed now xD Picking up my new jump rope tonight AND I got my fractionals last night! Funny story: the set is 5lbs total (2x1, 2x3/4, 2x1/2 and 2x1/4 lbs), but feels a LOT heavier than a 5lbs plate. lol. Makes my gym bag heaveh. Gonna be using them starting next week Also going to run the *kitten* BBB template instead (5 sets of 10 Bench on OHP day, squats on deadlift day. Etc.. Maybe I'll be a bit less sore. 0 -
Do you ever walk away from a workout and just feel like maybe you shouldn't have even gone to the gym...
Squats:
75 x 5
85 x 5
100 x 5
120 x 5
145 x 4 --?? failed my form, had a real struggle just to re-rack the bar.
Row:
45 x 5
55 x 5
60, 3 x 5
BP:
55, 5 x 5
Walked on the treadmill until my sister was done with her workout.0 -
Calculator I'm using wanted 12, but it's HIGHLY optimistic in the higher rep ranges sooo. 10 is good. 10 is a PR. I'll take 10 *nod nod* Especially since 115 during my warmup already felt heavy.
Yay for 10! Listening to your body's signals = wisdom0 -
A very good but not awesome workout last night:
All the usual warmups, dynamic stretches, foam rolling and warm up sets. Work weights as follows:
Squat:
150x5x5
I was going to stay at 145, but my warm up sets felt great so I went ahead and added. These were EASY. Funny how different one workout can be from another.
I like a very low bar position. One of the trainers at the gym that I've been chatting with remarked on it. It's working for me now, but I wonder if it'll pose challenges as I add MOAR WEIGHT? I've looked at Starting Strength again and will be fidlling with bar position on future workouts.
OHP
60 with 3 good sets, then a 4, then back to 5
Who posted that their breathing is crucial to success here? I totally agree.
Dead
Not an awesome night - I think I lost my mojo by doing warm ups then heading the bathroom prior to work weight (heh). When I got back they'd already started to shut the place down for the evening, so radio off etc... The change in vibe really threw me off.
So: 155x2 then 145x3 as consolation
Positives about this workout - the squats were super duper easy for me and my rest times between sets were pretty brief. Since my body is cool with squats, I'm going to chill on pushing the DL too hard, I'm guessing some improvement on this is just around the corner...0 -
Do you ever walk away from a workout and just feel like maybe you shouldn't have even gone to the gym...
Yeah, it's happened before. Usually on days where I get crap sleep. Sometimes you just wanna get in, get out and get it over with. And then you end up hitting your head on the bar, punching yourself in the face or stumbling on the edge of a bar and getting random stupid bruises. Or is that just me? lol.0 -
NO. I hit my head on the bar when I stooped to grab my water bottle! WE'RE IN THE SAME BOAT!Do you ever walk away from a workout and just feel like maybe you shouldn't have even gone to the gym...
Yeah, it's happened before. Usually on days where I get crap sleep. Sometimes you just wanna get in, get out and get it over with. And then you end up hitting your head on the bar, punching yourself in the face or stumbling on the edge of a bar and getting random stupid bruises. Or is that just me? lol.0 -
Just popping on barefoot shoes: I have Merrell Barefoot Run Vibrams which work fantastically for me. They're not the cool "toe fingers" type, but are like the step between "real" shoes and barefoot shoes. :happy:
I wear Merrell Barefoot shoes (I have a pair pace gloves for the gym and a pair of their casual Jungle gloves). I only wear other shoes when I have to.0 -
Yeserday was my first alone workout( last was with a trainer guy) , and it felt good, but I think I am doing the barbell row wrong, becaue my lower back ached a few yrs after the workout.
Also the squat was hard, and my heals wanted to raise up and it just felt off. I have to watch some more youtube video about the forms before I injure myself.
squat :
1x5 45 lb
5x5 50 lb
Bench
1x5 45 lb
5x5 50 lb
Barbel row
1x5 45 lb
5x5 65 lb
I also did some assisted pullups, because I really want to develop the sregth to do pull-ups.
I decided I am going to try the same 5x5 format on my pullups as in the srtronglift moves: decreasing assistance by 5 lb each time
1x5 115 lb , 5x5 110 lb.0 -
NO. I hit my head on the bar when I stooped to grab my water bottle! WE'RE IN THE SAME BOAT!Do you ever walk away from a workout and just feel like maybe you shouldn't have even gone to the gym...
Yeah, it's happened before. Usually on days where I get crap sleep. Sometimes you just wanna get in, get out and get it over with. And then you end up hitting your head on the bar, punching yourself in the face or stumbling on the edge of a bar and getting random stupid bruises. Or is that just me? lol.
Yep, I'm right there with you. I always do something stupid on no sleep days lol. Like dropping the bar on my nose during an OHP.0
