Mad March workout check in thread
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I'm really started to like Mondays, seems to be my best workout days.
Squats 5x55 - ready to try 60 next time
Bench press 5x80 - still amazing myself that I'm doing it
Row 5x60 seems to easy, need to double check form
Accessories
Leg press 5x180
Assisted chin ups 60 lbs help
Hanging leg squats
Took kids over weekend to rope climbing course. All different types of climbs then you get to zipline down. It was great being able to do it without struggling. Plus, I wasn't even sore the next day.0 -
Boy did it feel good to be in the gym today! Stretched my knee and my warm up went like this on squats:
1x5 45 lbs
1x5 75 lbs
1x3 110 lbs
1x2 150 lbs
Then tried 185 lbs, which was my work weight before my knee started giving me problems. I got 2 reps, but they were really hard and putting quite the strain on the old knee. So, I deloaded to 150 and got 3x5 with that weight. I'll just move up from here and see how things go.
Rows: 3x5 105 lbs
Bench: 3x5 90 lbs. Had to deload because 95 lbs has been a hard one for me to get past.0 -
Bench moving onto 120 today and I found a setup since I don't have a spotter, hope it works out....
120 @ 2x5
1x4 (might have been able to do 5th but didn't want to test it without a spotter...rolling the bar hurts, and my setup just wasn't gonna work...squat racks bars are to high to keep my bench in there...:sad: ) even backwards the rack is too far away....
1x4 knew I wasn't getting the 5th one up...:bigsmile: almost didn't get 4th..then banged my new found hip bone on the bar...jeez:sad:
1x3(might have gotten 4th but ...yah see above)
Please none the less with that lift.
what is your set-up? I am a super-introvert when it comes to working out. Hate asking for a spot or asking my partner for help. He keeps saying he's going to work out too..... maybe it would seem less silly if he was working out and not just watching me. At any rate, I keep having to do the role of shame or lift light. So what do you do?
I tried putting my bench in my squat rack backwards....the bars are too high for it to be in there "normally" so I thought I would try backwards...but I couldn't get close enough due to the fact it's a bit skinny...and out far enough I felt if I was up that high I might as well push it out...
Not sure if that makes sense so here is a pic of my "homemade rack"...as you can see the "bars" are high so can't bench in it...
Without a spotter I just guage on if I think I can make it...if I think it's iffy I don't ...I have done the roll of shame a couple times tho...0 -
Okay workout B for me today...
Normally I love workout B...Yah for Deadlifts...but today wow...
Positives...I got my weight room cleaned up this weekend...and I got new plates 2@25, 2@10 and 4@2 1/2...
But
Found out my bar I use for squats, benches and OHP is only about 16lbs not 20....:grumble: hence me banging out the rows Friday....it was a lie...:sad: :sad: :sad: deload for that now.
And now...my groin muscles...yah both of them are ouchy today...all weekend actually...stretched them...warmed up well and still had to deload my squats to 135...and it was weird...it was touchy on the way up...even tried closing in my stance, gonna see how I feel on Wednesday and if they are both sore might be time for another consult or massage...I can hear it "POP" sometimes then it feels better...sounds like a knot to me that is persistent.
Not sure if that is due to my lack of food sunday (sub 1200 :noway: )I didn't do that on purpose... or being out in the cold or what...:sad: :sad: :sad:
Anyway I can fix the food part and cold part...just wont leave the house till spring...:bigsmile:
So squats with a 45lb deload today
5x5 @ 135....but I don't want to be laid up again for weeks...gonna take it easy and see if the extra food and/or less cold help it for Wed.
OHP @ 85 today (really 85 stupid bar :grumble: ) wasn't sure what to do here..so knowing my other ones recorded at 88.5 were really 85 will deload on this after today (3 fails)
2x4, 3x3
DeadLift @ 200 again today as I want to tape my form...I want to make sure it's good before I move on...not sure if I should be doing this today...but here we go...
1x4 @ 200...might have gotten 5th but I feel like my form is crap to be honest...
I will post the video on the forum check thread.
Have you ever had one of those days where you just can't seem to get it right???? Blah...0 -
Hopping in here...
One question going back to jstout's video on the first page. So its okay to go that low? What if it makes me lean my chest too far forward? Should i not squat as low?
I am on my third week. Today i did squats: 5x5: 70. Overhead press: 5x5: 50. Definitely the hardest one for me. And deadlift: 1x5: 100.0 -
Hey everybody! (So this is where everybody is... DUH. End of week 8 today after a field trip that through things off (4:30 am departure and 11:00 PM return). It took me a few days to catch up my sleep and then my husband hurt his back. So Saturday I had to force my 16 yr old offensive lineman to come spot his mom. He looked so excited. Today I realized he was still at a friends (spring break) so it was mom in the garage solo. I survived (160 squat for 5, failed at 80# on OHP (my husband usually hands off to me and gives me the push-it-up look but I didn't want to push in there by myself. It was the first time lifting on the am in a while too. Dunno. I took 75# on that and remembered how I was stuck at 55# for why seemed eternity. Deadlift was 135#. I tried sumo. Got a blister but I liked it (my husband moved the chalk). Sorry such a long random first post on the thread. Late night Quest bar aftermath... Happy lifting ladies.0
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I did get to the gym on Saturday and did more of a cardio/core type thing.
Set it up like this:
-1k meters on the rower - 4:35 min
-3 rounds superset - 20 KB swings 12 kg, 10 alternating elevated plyometric pushups, 30 second v-sits while holding resistance band pulling back, 20 KB pirate ships with 12kg KB, 1 min rest between rounds
-1k meter row - 5:00 min
-2 rounds of 10 exercise ball pikes, 10 woodchoppers with resistance band (each side), 10 bench step ups with each leg, 10 turkish get ups with 12 kb KB, 1 min rest between rounds (Note: KB TGU have the potential to bruise your arms....maybe consider doing them on days where you don't plan on getting dressed up to go out).
-1 mile run @ 6.5 mph - 9:18 min
Total workout time was 70 min including cool down/stretching. Finally got a new battery in my HRM and it said I burned 1134 calories....probably an overestimate, but my average HR for the time was 165.
Then had a date night with the hubby and put all my squatting strength to good use on the dance floor. I never considered myself a dancer (still wouldn't) but I was like, hell, I got some moves now! When in doubt, squat it out! Hubby was like, "What do you think most dancers do, sit on their *kitten* all day? No, they work out and are athletic like you!" :bigsmile: So, another "pro" for the lifting list, lets you bring sexy back on the dance floor. :drinker: Had a great time doing something we don't make a lot of time to do any more, being adults and going out to just hang out and have fun together.
Sounds like a lot of fun!! your a lucky gal I cant get my husband to take me dancing for nothing LOL Grats on getting your swerve on!!0 -
I was really looking forward to lifting today. hoping it would relive some of my stress. It did while I was at it. I did have a very clean workout but it didn't last long enough and I didn't have time for my typical accessories :-( maybe I'll get them in once my dinner settles.
Anyway
Squat; warmup-45x5, 65x5, 85x3 work-100lb 5x5 was goood
Bench; warmup-45x5, 55x5, 65x3 work-70lb 5x5 clean but shaky, yet it felt like the easiest exercise today,..odd.
Row; warmup-45x5, 65x5, 65x3 work-85lb 5x5 was goood0 -
Have you ever had one of those days where you just can't seem to get it right???? Blah...
YES YES YES!!! That was so me last night! Saturday I was bad and ate too much chocolate on a chocolate tour. I thought the extra carbs would fuel an awesome session Sunday night, but it was just the opposite.
Squats: moved up to 115 pounds and only managed 5,5,5,4, and 1 on the last. BOO! Something felt wrong in my back on that fourth set, so when I tried the last set I decided not to push it. Don't think I injured anything but the nerve is sure angry at me!
OHP: moved up to 75 pounds and only managed 3 reps in each of the 5 sets
DL: 1x5 at 155 pounds. Back was angry during this one too but not bad.
Tonight for some stupid reason I did a max cardio conditioning video from Insanity. I'm just not seeing any changes and hoping that a couple of more intense interval sessions during the week will kick my body into gear!0 -
One question going back to jstout's video on the first page. So its okay to go that low? What if it makes me lean my chest too far forward? Should i not squat as low?
It is okay to go that low if you can manage it. I've been working on my squat depth for almost a year now and it has taken a lot of flexibility work, deloads, and core work. I still struggle with my chest leaning forward a bit when the weight is heavy (you can see it in my most recent video at 140 lbs). I am now holding at 135 to let my posterior chain and glutes catch up since those are parts that help keep you upright when you are in the hole.
Squatting to parallel is perfectly fine. You want the body to move as a unit and tipping forward can cause the weight to shift to your toes (as mine sometimes does). Take your time with it and work on getting good form at parallel. Not everyone can get ATG depth in a squat.
Just for a comparison, here is a form video of mine from late March of LAST year. I don't know if I could say I was hitting parallel at this point.
http://youtu.be/ZNXBlJ46-xU 0 -
Squats:
95x5
95x5
105x5
125x5
140x5
Bench:
45x5
55x5
55x5
60x5
60x5
Row:
60, 5x5
I threw in:
Inverted bodyweight row: 4x3
Leg press: 180, 3x5
I felt like my left side was just listless today. I tried focusing on it, but my right side kept compensating (especially in my squats). Any thoughts, ladies?0 -
Saturday I did a quick 20 min hiit in the morning and did some interval on the elliptical for about an hr in the night.
Sunday was rest as our power was out and didn't want to trip in fall in the dark lol.
Monday was lift day
Squat:
5x5 110lbs
Took suggestions from the form check thread and really focused on dropping my booty and engaging it. I definitely felt it more yesterday. I think I will take the suggestion of another poster who mentioned deloading and focusing on form before I progress further.
Bench:
5, 5,5,5, 3 .... 75lbs
First time I have felt shame with the bench. Luckily my husband was there, I just couldnt push the bar up on the last set. He helped lift it up for me
I really think I should have taken 5 minutes between the 4th and 5th set and I would have been able to do it. Oh well, next time!
Row
5x5 55lbs
I deloaded. I just can't do 75lbs. I decided to drop it by so much because I really feel that my form was just not AT ALL there at 75lbs. I was almost swinging the bar trying to get it up.
Overall, I was very please with my lift yesterday. I am really in love with lifting I think
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ok, ladies. This is an update on my running. Today was cardio day for me and I walked and did a little jogging in my socks on the indoor track. The first go round, I was striking completely on the balls of my feet (I guess, unsure of how it was going to feel without shoes) and that caused some stress on my knees. The second go round, I concentrated on striking on the complete bottom of my feet and that was a world of difference. A little pressure in my knees, but nothing painful. I didn't jog a lot...maybe 3/4 of a mile total. I really like it without shoes. We'll see how I feel tomorrow
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Thanks ladies for al the suggestion on dealing with the soreness. I did the hot baths, he walking, and I did a bit hiit raining too . Finally yesterday I was able to go to the gym do another SL workout.
Squat:
warmup 1x5 45lb
5x5 with 55lb
OHP :
warmups: 1x5 25 lb, 1x5 35 lb
5x5 with 40 lb
Deadlift: 1x5 90lb
I also did 5x5 assisted pullups with 105 lb help.
+ some core work.
The squat was hard, maybe because the soreness didn't go away completely yet. The deadlift seemed easy because it was only one set. It is is supposed to be only one set , right?
Today I am barely sore a all. We will se tomorrow, if it is because it was a alternate workout, or because I did better warmup/cooldown and stretching, or DOM will hit me tomorrow
This past week was my rest or transition week of he P90x3 home workout program I have been doing for the past 2 months. Now I have to decide what to do. I supposed to do 1 more month of this program. It supposed to have 3 strength training days , 2 cardio days, and 2 stretching days. The cardio and the stretch is really good, so I am definitely keeping those days. After seeing the Stronglift , I can that the strength training part is quite week. Not all of them, but 2 out of the 3 workout is weak. I am thinking to do 2 stronglift instead of those two days, and keep the 3rd strength training day, which is an intense pull-up/push-up routine.
I am not sure what to do . Do a workout A and a workout B, or maybe do al 5 moves in each of the 2 days?
What do you gals think about that?0 -
Back squat
45x5, 95x5, 125x5, 160x5, 190x5, 225x5, 255x3 190x8
Oh, goodNESS your work weights are impressive. How long did it take you to get to this point? I'm currently squatting 150 and am working through goal setting on this right now -- my goal is to get my second 45# plate on that bar, time frame TBD. Just started in December.
Seriously: impressive!
Haha thanks! Blushing!
I wasn't ignoring you. I was out of town all weekend sorry!
I started on December 18th 2012. I like the one date in life I can remember lol.0 -
Tonight was my Upper Body 3x5 Workout...
DEADLIFTS
Warm Ups: 95x5, 125x3, 155x1
Working Sets: 182.5x4, 182.5x5 - I usually only do one working set of Deadlifts but was P.O.ed I didn't get all 5 reps on the first set. Took about a 5 minute rest (much longer than I normally do) and nailed 'em. Excited to stick the 45s & 25s on the end of the barbell next workout
https://www.youtube.com/watch?v=DffwM7ZpYUA
BENCH PRESS
Warm Ups: 60x5, 70x2
Working Sets: 82.5x4, 82.5x5, 82.5x4 - Hit a wall with these. Will do one more workout @ this weight then will either deload or go to 3 rep sets.
OVERHEAD PRESS
Warm Up: 45x5
Working Sets: 60x5, 60x4, 60x4 - Meh.... another wall hit. Same plan for these as my Bench Press
ACCESSORY WORK
(Wanted to do more sets for these but was pretty spent)
DIPS 9, 9, 8 - May get out the Dip Belt & add some weight to these next workout
CHIN UPS - 5, 5, 5
Have a wonderful night, ladies! 0 -
finally got back for A this morning. It's near the end of March...in NC, and we are still getting hit with winter weather! URGH. Not sure I have time to make it back for the 3rd time this week. My computer crashed Monday and I'm swamped with job searching and my online class...I haven't been running on nonSL days either.
Squats: 3x5 125lbs. Next time, I move up. Was feeling very blah about lifting this morning. I don't think I've been sleeping enough.
Bench: 3x5 66lbs
Rows 3x5 66lbs
happy hump day!0 -
Redhead: I'd suggest keeping A and B separate and not trying to do all 5 moves on each of your 2 days. You'll most likely tire yourself out real quick. I think jstout keeps them separate and only does 2 days because she does boxing. And with your p90x stuff it'll be a lot. But if you do, make sure you are still eating enough to fuel all those workouts.
And yes, only 1x5 deadlifts 0 -
Boy was it a mental fight to get to the gym last night. But I am finding that checking in here is helping.
Squats
1x8x50
1x8x70
3x8x90
Bench press
1x5x45
1x5x55
5x5x65
Row
1x5x45
1x5x55
5x5x75
20 minute bike ride and some core.0 -
I lasted 30 minutes last night, warm up of squats and an attempt at my first set of 80kg. First one was ok, second was so bad I thought I was going to lose it over my head.
too busy to do OHP and deadlift and my arm is so sore I'm not sure it would have been a good idea either.
I'm pretty sure it's tendonitis (tennis elbow) and everything I read says rest, don't do what was making it sore. Well squeezing a flannel out or buckling my belt hurts, so feeling pretty helpless.
not even sure if the doctor could help..
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I'm pretty sure it's tendonitis (tennis elbow) and everything I read says rest, don't do what was making it sore. Well squeezing a flannel out or buckling my belt hurts, so feeling pretty helpless.
not even sure if the doctor could help..
Have you tried elastic band finger extensions? (Not sure how to call this. Basically wrap a rubber band around your fingers and separate them against the resistance). It's basically the reverse of gripping hard so that might help out a bit?
As for me, well, Physical therapist said I could keep doing what I do, but maybe squat lighter for a bit, so I switched deadlift and squat day around to be doing my 5 sets of 10 today rather than the plus set effort.
So deadlifts:
135x5
150x5
170x10
First set shoulda been 130 but eh, I like 'em 45s okay? That last set was slightly broken down, but unlike last week, I did it without straps so that would be why! haha
Squats 110x5x10
Got all reps in. Followed PT's instructions about halfway: I brought my stance in a tiny bit closer, but did point my toes up forward to an almost parallel stance (to me anyway. But standing with both my feet forward feels like I have my toes in to me so... Maybe 15 degrees out?). I did about 5 reps in like the 3rd set with my feet out the way I'm used to and I definitely felt it on the inside of my knee where it hurts, so perhaps he was right to a certain point. I did not follow his advice of not squatting to parallel though (duh!) but I did not have as much depth with the new stance. It's a work in progress!
Wide grip pulldown 115x5x5
Because back work! Woop! Can go to 120 next time
Cable crunches 110x3x15
Had to rush out after this because I forgot my shirt at home (had everything else to shower though >_<) So no metabolic circuit done so far, but I might crank one out tonight.
Overall I'm just happy I don't have to scale anything back!0 -
Nice workout last night. Warmed up, rolled out, warm up sets... yadda yadda yadda...
Squats:
160 5x5
These were HARD work, I'll stay at this weight for one more workout. Seriously, never had a lift that left me dripping sweat and not quite seeing straight. The last rep on the last couple sets I went to barely parallel because i wasn't sure I'd get out of the hole otherwise.
Note: So far this month I've added 25# to my squat - woot!/squee!
OHP:
55 5x5
I have an on-again off-again relationship with OHP. I was smoked from squats, warming up on these 55 felt 'about right' for last night, so I just kept it there. If I'd been feeling like a beast I *might* have been able to go to 60...
Dead:
155 5x5
Ugly. Again, killed from squats. I've been at this weight for a couple of weeks now - the first time out these felt doable but since then they're kind of killing me. i think I'll deload to 145 next time so I can feel more in control. The plates at my gym are hex shaped and the bar starts to 'walk' away from me when I lower it to the floor / plates rotate.
Waiting for the squat rack I played around with a couple sets of CGBP / BP. I was feeling strong so decided to go for a set of 95# BP -- and I did it! Excited to get back in the gym tomorrow to have a real go at this.0 -
Hey ladies!!
I am still around...just a lot of family stuff going on so I haven't been checking in.
Awesome job on all your lifts!
Today was Workout B
Squat:
Warm up: 2x5 45lbs. 1x5 75lbs. 1x5 95lbs.
Work: 5x5 125lbs.
OHP:
Warm up: 2x5 45lbs.
Work: 5x5 65lbs.
Deadlift: 1x5 185lbs.
I never warm up on deadlifts...should I start or am I warm enough from squatting?0 -
Quick question - what is your facial expression when lifting? I squeeze my face or sometimes bite my bottom lip. A trainer told me that I should have a more relax face when lifting. Am I odd or is she not use to heavy lifters?
Anyway, great workout today. Went in feeling iffy, came out feeling great.
Squats 5x60 got them all, but going to repeat
Overhead 5x52.5. Got to like fractional
Deadlift 1x90
Accessories
Chin up reduced assistance
Hanging leg raises0 -
rdkstar--I'm usually pretty relaxed unless it's a particularly difficult weight. Today, however, my OHP was a monster and I made a pretty funny face and some grunting noises to get those last reps up :laugh:
No muscle soreness today from running in my socks yesterday :bigsmile:
Squats: 155 lbs 3x5 My right quad was really burning after these sets. Not sure what's going on there.
OHP: 70 lbs 3x5 Deloaded from 75 lbs
Deadlift: 235 lbs 1x2 :grumble: I've only got one more try at this weight before I have to deload.
I'm frustrated at having to deload on my squats because of my knee issue. I'll guess I'll work back up to 185. I was going to try to add 10 lbs instead of 5, but was afraid I couldn't manage that and thank goodness I didn't because 155 was tough after not squatting for a few sessions.0 -
I've been tracking calories much more diligently lately and finally saw a loss of 4 lbs. today. Woo hoo!!! I'm just trying to lose those last few pounds so I can see more of my muscle, especially with swim suit season around the corner.
OHP day today, Week 1 Cycle 4 of Wendler's 5/3/1
warm up sets 1x5 at 45, 55 lbs.
working sets:
1x5 at 60 lbs
1x5 at 65 lbs
1x5 at 70 lbs
1x4 at 75 lbs. So I missed the last rep and I was so bummed!!! Dang it, OHP is so tricky. I'm really working on my form and watched a bunch of videos before I went too.
Lat Pull down 4x5 at 105 lbs. That felt pretty heavy so considering the next weight up is 120 lbs I'm not sure I'll ever be able to do that much. Why don't they make smaller increases??? I need to suck it up and start doing pull ups instead.
One arm dumbbell overhead press: 30 lbs 1x10, then 2x5. Super tough after the other exercises
Planks 2 at 60 sec. each.
Would have liked to do dips but the machine was busy and I was burning out anyway.0 -
Happy Hump day Ladies
First actual workout with DH....it's interesting.
Seems my squats did a forced deload...Monday was at 130...today at 135 just couldn't do the 175...165 hurt....wondering if it's not the HIIT pulsing lunges causing aggravation....
So went for a walk yesterday instead of HIIT..and DH helped relieve some tension...:blushing: so they are feeling better but not gonna push it.
Squats @ 135 5x5
Bench (new bar weight actuals) so this is my 2nd x at this actual weight (Friday was 115 bar lied)
Bench @ 115 1x5, 2x4, 2x3...
Rows are a deload down to 105 today...failed at 118.5 3x...
Rows @ 105 5x5...no issues..amazing with -13lbs can do...:grumble:
@rdkstar I have no idea I don't have any mirrors in my home gym...hehe I imagine it's not very pretty most of the time.
Good workout with DH wasn't sure how it was gonna go as he is doing a reverse pyramid with the exercises I am doing...but was good...nice having help loading and unloading..and I got to spot him at 120...:drinker:
ETA: I have to admit I flashed him while he was benching and I was spotting...hehe...:devil:0 -
Lat Pull down 4x5 at 105 lbs. That felt pretty heavy so considering the next weight up is 120 lbs I'm not sure I'll ever be able to do that much. Why don't they make smaller increases??? I need to suck it up and start doing pull ups instead.
Have you looked around your gym? Mine has a slew of 5lbs machine weights you can stack on the pulldown machine to up the weight in smaller increments.Quick question - what is your facial expression when lifting? I squeeze my face or sometimes bite my bottom lip. A trainer told me that I should have a more relax face when lifting. Am I odd or is she not use to heavy lifters?
I try to keep my face neutral as much as I can because I have a bum jaw that hurts if I grind my teeth at all, but I have to say when the weight gets heavy I really don't pay so much attention. There's a slight possibility I look like the hulk when I go beastmode, but it kinda comes with the territory xD I am actually considering a mouth guard for when I do OHP and pushpresses and cleans because I've chipped teeth and I'm worried I'll break something eventually lol. But that's from hitting myself in the face with the barbell. Different story xD0 -
. But that's from hitting myself in the face with the barbell. Different story xD
:laugh: Just did that for the first time today!0 -
. But that's from hitting myself in the face with the barbell. Different story xD
:laugh: Just did that for the first time today!
Excuse me ma'am, but would you mind putting on some skin?0
