April workout check in thread - aprilliant workouts here!
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Today's workout was a fun circuit constisting of:
- OHP x5
- KB Swings x15
- Jump lunges x10
- Push press x10
- American KB Swings x15
- Forward lunges x10
- Push jerk x15
- American KB Swings x15
- Drop lunges x10
For time. Loaded the bar with 60lbs, KB was 40lbs, managed it in like 8:30 or so
Previous attempt I had 55lbs on the bar and I think ran like 12 minutes so big improvement (I had also squatted and deadlifted beforehand then, tho)
Felt like I needed to add some work, so worked up to 3x3 @ 110lbs on the bench press
Tried to do some EZ bar skullcrushers but my right shoulder hated me while my triceps didn't work that much.
Then did 10 mins on the rower. wee!
I had a glance at the XFit formation board while I was in there. Didn't look like too bad a workout. I'm a little worried about being the pudgiest one in there and I can't do unassisted pull-up yet. Even though I keep trying. So hard. Hopefully this program'll get me there!0 -
I've been off this week from the gym (Easter stuff; I sing at churches for holy week/am helping to host family this year), but all of you are posting some really sweet numbers! Keep at it, and don't forget to eat some extra chocolate to fuel up on carbs
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had to cut my workout today. I felt like I should do something yesterday, so I did the 30 days shred level 1. But I hurt my butt doing the lunges excercise somehow. Today I couldn´t finish my squats, had to stop during the warmups already, due to pain in my left buttside. Tried the OHP then but had to throw the towel :-(
Maybe it´s good, that I am away for four days now so my poschi can heal properly. But man was I dissapointed and pissed...
I pulled a butt muscle doing either squats or lunges in body pump class before. Painful and not fun. Take the time to recover and you will be back to the squats in no time.
yeah, will do! Thank you for the encouragement :flowerforyou:
@all have nice easter days if you also have easter this weekend....do we all have easter at the same time? If not, have a nice weekend anyway :-)0 -
Got to see some crazy stuff today.....First was a kid who was totally trying too hard for big numbers on tricep pulldowns and was twisting his back all around to get it down. Thankfully a big buff guy was doing stuff next to him and told him he was going to hurt himself doing that. Then there was a kid (yes, about 80% of the gym is college kids) doing bicep curls while laying down on the bench for cable rows.
Basically, doing what Bro dude does in this video:
http://www.youtube.com/watch?v=GzxRhtZLItY
(props to Krok for the link)
This video - and all this dudes videos made my night last night. So funny.
Last nights workout after my break was great. Maybe a week off now and then is a good thing to recover completely.
Warmup 20 min run
Squat warmups, not sure what exactly, but about 5 sets.
Squats 170 5x5 - failed set 4 at 4
OHP 77.5 (LOVE fractionals!) 5x5
Deadlift 220 5x1
For you all: when your DL started to feel heavy did you still bang out a set of 5 or did you rest a bit in between reps? I find that I am setting the bar down, standing up, taking a breath (sometimes two) and then grabbing the bar again. Is that cool? Should I be working out at a weight I can do faster? Seems like my form breaks down if I don't stand and take a breath first.
Thanks! I appreciate all the info and support here so much!0 -
Got to see some crazy stuff today.....First was a kid who was totally trying too hard for big numbers on tricep pulldowns and was twisting his back all around to get it down. Thankfully a big buff guy was doing stuff next to him and told him he was going to hurt himself doing that. Then there was a kid (yes, about 80% of the gym is college kids) doing bicep curls while laying down on the bench for cable rows.
Basically, doing what Bro dude does in this video:http://www.youtube.com/watch?v=GzxRhtZLItY
(props to Krok for the link)
This video - and all this dudes videos made my night last night. So funny.
Last nights workout after my break was great. Maybe a week off now and then is a good thing to recover completely.
Warmup 20 min run
Squat warmups, not sure what exactly, but about 5 sets.
Squats 170 5x5 - failed set 4 at 4
OHP 77.5 (LOVE fractionals!) 5x5
Deadlift 220 5x1
For you all: when your DL started to feel heavy did you still bang out a set of 5 or did you rest a bit in between reps? I find that I am setting the bar down, standing up, taking a breath (sometimes two) and then grabbing the bar again. Is that cool? Should I be working out at a weight I can do faster? Seems like my form breaks down if I don't stand and take a breath first.
Thanks! I appreciate all the info and support here so much!
I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.0 -
I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.
Huh. Maybe I will deload a bit.0 -
Squat - 5x5 @ 135lbs
BP - 5x5 @ 80lbs
Rows - 5x5 @ 75lbs
Upright rows - 5x5 @ 45lbs
Single leg lunges on bench - 3x10 @ body weight
Hip thrusts - 3x10 @ body weight0 -
Huh. Maybe I will deload a bit.I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.
Maybe I misunderstood, but I literally just stumbled across this: http://www.liftbigeatbig.com/2014/04/bouncing-is-for-lowriders-not-deadlifts.html
He mentions that a "dead stop" is fine. I know he means just setting the bar down, resetting and lifting. The ultimate goal should be to do five lifts in succession, but if you feel the need a moment to reset your back by straightening? I can lift all five reps, but sometimes I need to just stop after #4 and just breathe. I'm curious to hear more about this, too!
EDIT: included the link because of the dead stop and also because I had a habit of bouncing because I thought I had to go as smoothly as I could. I stopped doing quick succession DL when I read Rip's thing about bounce, and now I take a few seconds between each one.0 -
I'm taking a break. I had a really bad lifting session on Monday and it really messed with my head. I had planned on taking the rest of this week off from lifting to get mentally right. I may go back tomorrow and try again instead of waiting until Monday. I'd planned on doing the C25K on my non lifting days.
Sounds like a great idea wolfsbayne, I'm right there with you! Was supposed to lift tonight but I find myself feeling very physically exhausted this week. Had to fight and claw my way through an easy jog yesterday, but I'm just DONE today. I think I may skip any workouts the rest of this week and hopefully will be ready for a restart on Monday. Maybe nibbling some ears off of a chocolate rabbit will help! Have a happy Easter everybody! :flowerforyou:0 -
I'm taking a break. I had a really bad lifting session on Monday and it really messed with my head. I had planned on taking the rest of this week off from lifting to get mentally right. I may go back tomorrow and try again instead of waiting until Monday. I'd planned on doing the C25K on my non lifting days.
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Sounds like a great idea wolfsbayne, I'm right there with you! Was supposed to lift tonight but I find myself feeling very physically exhausted this week. Had to fight and claw my way through an easy jog yesterday, but I'm just DONE today. I think I may skip any workouts the rest of this week and hopefully will be ready for a restart on Monday. Maybe nibbling some ears off of a chocolate rabbit will help! Have a happy Easter everybody! :flowerforyou:
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Huh. Maybe I will deload a bit.I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.
Maybe I misunderstood, but I literally just stumbled across this: http://www.liftbigeatbig.com/2014/04/bouncing-is-for-lowriders-not-deadlifts.html
He mentions that a "dead stop" is fine. I know he means just setting the bar down, resetting and lifting. The ultimate goal should be to do five lifts in succession, but if you feel the need a moment to reset your back by straightening? I can lift all five reps, but sometimes I need to just stop after #4 and just breathe. I'm curious to hear more about this, too!
EDIT: included the link because of the dead stop and also because I had a habit of bouncing because I thought I had to go as smoothly as I could. I stopped doing quick succession DL when I read Rip's thing about bounce, and now I take a few seconds between each one.
Thats interesting. Part of why I stand up and re-set is that my form is still so fragile and it falls apart if I don't do the full set-up everytime. Even with lighter weights.0 -
I usually need to "reset" after about 4 reps, too; mostly because my grip starts slipping (stupid finger/hand injury from last year has graciously given me diminished grip in my right hand) so I need to re-position my hands. My legs can definitely keep pumping them out, though.
Huh. Maybe I will deload a bit.I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.
Maybe I misunderstood, but I literally just stumbled across this: http://www.liftbigeatbig.com/2014/04/bouncing-is-for-lowriders-not-deadlifts.html
He mentions that a "dead stop" is fine. I know he means just setting the bar down, resetting and lifting. The ultimate goal should be to do five lifts in succession, but if you feel the need a moment to reset your back by straightening? I can lift all five reps, but sometimes I need to just stop after #4 and just breathe. I'm curious to hear more about this, too!0 -
I usually need to "reset" after about 4 reps, too; mostly because my grip starts slipping (stupid finger/hand injury from last year has graciously given me diminished grip in my right hand) so I need to re-position my hands. My legs can definitely keep pumping them out, though.
Huh. Maybe I will deload a bit.I may be wrong in my thinking, but I feel that if I have to stand up between reps, I've failed the weight. I only count a full set if I do every rep in succession without interruption.
Maybe I misunderstood, but I literally just stumbled across this: http://www.liftbigeatbig.com/2014/04/bouncing-is-for-lowriders-not-deadlifts.html
He mentions that a "dead stop" is fine. I know he means just setting the bar down, resetting and lifting. The ultimate goal should be to do five lifts in succession, but if you feel the need a moment to reset your back by straightening? I can lift all five reps, but sometimes I need to just stop after #4 and just breathe. I'm curious to hear more about this, too!
Wall of quotes! But I'm of the opinion that if I have to fully stand up between deadlift reps, it technically breaks off the set. Letting go of the bar to reset is just fine (it's better than bouncing, even). Gettnig back up and taking a couple breaths i smore of a rest pause kind of a thing, and while I would not necessarily deload if you have to do it, I wouldn't go up in weight for the next workout.
I just went on a run during lunchbreak. 8 intervals of 1 min steady, 30 seconds all out, 30 seconds walking. Runkeeper wanted me to name that thing so I called it Funtervals. Ha! I could get used to doing this 1-2 times a week!0 -
Congrats sabrella on almost BW squats..nice
@liza well I try not to actually take a rest...stand up etc...I may reposition my hands (@200lbs) but my lifting friend who is a physiotherapist told me not to "rest" between reps...but I might when it gets really heavy (ie 275lbs etc) but I have found my form suffers as well..will be interested to read what others have to say, thanks for the link as well I am going to take a look after this workout is done along with the video I need a good laugh
@wolf yes a mental break is a good idea sometimes...I got mine on vacation...it was nice. Mind you this week is the first time ever I have thought "eh not sure if I want to do those lifts..." but I have done them and I feel great after, I think I just want to be outside atm since it is finally sunny etc...wonder how the neighbors would feel if I workout in my car port for the summer...:bigsmile:
So Happy Easter Ladies, long weekend is great, sunny and I am getting my workout in early this afternoon as opposed to right before or after my dinner...so might have to head out for a walk this evening since it didn't happen last evening (had company come unexpectantly)
So no weight loss for me this ...no worries as I had a dress on last night that didn't fit before vacation late Feb...that fits me now...only 3lbs later...and another that fits a lot better (which is good as my husband likes it). I couldn't zip the first one up over the girls...I could last night...still a little snug but at least it zipped.
Since it is getting nice I am not liking the hoody I have to wear for my squats to protect my back...time for foam over the bar maybe...
Read an interesting article on the forums today posted by sidesteel...made me laugh
http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html#more-9313
Some crude language but all in all good article that made me laugh...I don't mind crude language at all.
So workout A for me today...
Squats last day at 120, and as long as my feet are in the "right" posistion no pain at all...now just to mark that position...
5x5 on those no issues moving up to 125 on Monday....
Bench @ 113.5 today almost @ deload weight of 115...
started with 3:45 rests last 2 sets did 4 mins rests...5x5 no issue
Rows @ 118.5 today almost @ deload on those as well...
5x5 on those but might stay for another one just cause last set was iffy...
On a side note this week must be clutz week for me...sliced my thumb on monday...then today I was putting pots away on the pot rack leaned in to far and burned my belly on the griddle I was warming up for breakfast....*shakes head* I am not joking....I best not go hunting this weekend (not that I could but...)0 -
Here was my workout today:
Squats 5x5 120lbs
Bench 5x5 80 lbs
Rows 5x5 45 lbs (I NEED to relearn these however I get so annoyed with them and just want to be done!)
1 mile run in 9:54
I'm exhausted but have two days of rest yay!!0 -
Mine today was:
squats 4x5 and then 4 at 140lbs, I thought about going for the last rep, but I chickened out.
OHP 5x5 40 lbs (I just deloaded this one)
Deadlift 1x5 150 lbs
And my 20 minutes on the elliptical afterwards was slow and dragging. I am thinking I might stop it all together now that I am at higher weights but then it just doesn't feel complete.0 -
I’ve missed getting to the gym for a week! Argh! Last night was my first night back. Too many things going on. I’ve gotten some cardio but no lifting.
I proceeded with my program and did the increases from last workout and It. Was. Rough!
Warmed up on the soccer field running around with kids (my husband is coach. It was practice) a little bit. Then about 10 min brisk walk on a treadmill while I eyeballed the couple sharing the squat rack. Pounced on it the second they were done. (I feel like a creeper, but that seems to be the only way to get the equipment you want)
Workout B:
Squats
1x5 @ 45lbs
2x5 @85
5x5 @ 115
I feel that my form was not so hot for the last set. Just didn’t feel solid. My app says to bump up to 120 but I am going to override that and stay where I am for another workout and see how I feel. They are starting to be very heavy for me.
Overhead Press
1x5@45
1X5@55and I was feeling strong here. Thought I’d be good at 65
2X5@65
2X5@60
1X4@60
These kicked my ever loving butt this week. I need to do some accessory work and hang out at 60 for sure next week and see how it goes. I also think core strength might be important for me here and need to do some planks/crunches/etc on off days if I want to improve. I could be wrong though.
Deadlift
1X5@95
1X5@135
These are still relatively easy for me.
Finished the workout with a mile of interval running and called it good. I was exhausted. I finally get why one might want to take 3 minutes between sets!0 -
Squats
2 x 5 - 45 #
1 x 5 - 85#
1 x 3 - 115#
1 x 2 - 145#
5 x 5 - 170#
Seated OHP
2 x 5 - 15#
5 x 5 - 27.5#
Deadlifts
2 x 5 - 45#
1 x 5 - 75#
1 x 3 - 95#
1 x 5 - 115#
Chest dips (machine )
3 x 10 x -78
Hanging knee lift
3 x 100 -
Was back in the weight room today and it felt good. Dropped to 150 lb squats and they felt good with a little bit of a challenge. Bench was 95 lbs and these were a little bit of a challenge also. Sticking with the challenge theme today was 95 lb rows, dropped from 115 lbs. I got all reps of all sets in all lifts, so it was a good lift day mentally and physically. Finished up with 15 minutes of walking and jogging intervals.
Then I went and did my grocery shopping. I was more fatigued from that than my workout! Have a great weekend ladies!0 -
I had my first bench day in over a month today to test out the ribs, and they are feeling GREAT! I think I'll be okay to use my belt again after next week. I could probably do it now, but I want to be absolutely sure everything is fine.
Bench
45 2x5, 65 2x5, 85 2x5, 95x5, 115x5, 125x5, 135x3
Dumbell Bench
20x10, 25x10, 30x10
Pendlay Rows
45x5, 95 3x10
Band assisted pullups 3x3
ETA: I have deadlift thoughts, but I'm too tired to express them.0 -
Fit - glad your ribs are feeling better!!!
Did core and cardio Thursday so started with 2 miles and got it done in 17:33 then did 2x {40 situps, 20 spider crunches, 10 back extensions}, 2x{20 frog kicks, 10 - 4 count flutter kick}. Also did some stretching which is something I neglect way too much.
Yesterday was boxing class and I got a little pissed when another student was trying to tell me how to punch. It isn't that I mind some help from someone, it is that this guy has been there like 4 or 5 times while I've been there the majority of classes since January. Never mind that I've given him the nickname "spastic noodle" based on how he punches. So for him to give me recommendations on my punches was a bit frustrating. So when he was throwing and I was holding pads I gave him form tips because I would have been able to knock him OUT with the way he was holding his blocks. I wish the instructor had held for him and could have given more feedback to him.
Anyways.....now that I've complained enough.....on a positive note, the instructor said I would get to do my first spar against him next Friday!!! I'm going to see if I can get a video of my round to check on my form.
After class I played around on the rings a bit and managed to get upside down in a vertical position and do a partial upside down pullup. I also did some inverted rows, skinned the cat a few times, worked on my hanging tuck in an effort to work on the progression for a front lever. Also added in 2 sets of 10 plyo pushups from a medicine ball and overhead wall throws.
I am missing the weights though. It has only been a week and I keep thinking about all the things I want to lift. I may take next week to shop around different programs, but I don't know yet.0 -
I miss boxing! Do you take it at a "boxing only" gym or is it a class at your regular gym? I may try to take it up again this summer.Yesterday was boxing class and I got a little pissed when another student was trying to tell me how to punch. It isn't that I mind some help from someone, it is that this guy has been there like 4 or 5 times while I've been there the majority of classes since January. Never mind that I've given him the nickname "spastic noodle" based on how he punches. So for him to give me recommendations on my punches was a bit frustrating. So when he was throwing and I was holding pads I gave him form tips because I would have been able to knock him OUT with the way he was holding his blocks. I wish the instructor had held for him and could have given more feedback to him.
On that note, what do you and others do after you complete the 12 weeks of SL 5x5? Another 12 weeks? Or do you try a different circuit training type of weight lifting?I am missing the weights though. It has only been a week and I keep thinking about all the things I want to lift. I may take next week to shop around different programs, but I don't know yet.0 -
I miss boxing! Do you take it at a "boxing only" gym or is it a class at your regular gym? I may try to take it up again this summer.
The gym I take boxing at has a martial arts training package and I get unlimited martial arts classes and access to two gyms. They have MMA & Thai boxing, Brazilian Jiu jitsu, Krav Maga, Women's kickboxing, kids classes, and co-ed boxing. They have most of the equipment a boxing gym would have, but it is a little more of an overall training facility. I'm in the co-ed boxing class and if I wasn't there, it wouldn't be co-ed :laugh: So when I start to spar, I will be sparring against college dudes.On that note, what do you and others do after you complete the 12 weeks of SL 5x5? Another 12 weeks? Or do you try a different circuit training type of weight lifting?
I have just kept up with SL over and over, but I've has some extended lifting breaks since I started over a year ago. Some people just keep up with SL, but drop to 3x5, some go to a 5/3/1 program, some move onto other programs that are not mentioned often. I'm seriously considering Strong Curves by Bret Contras next.0 -
On that note, what do you and others do after you complete the 12 weeks of SL 5x5? Another 12 weeks? Or do you try a different circuit training type of weight lifting?
I moved to my version of 5X5 mixed with 5-3-1. I only do one main lift per workout and focus on that lift only. It has helped me with my form tremendously. I throw in accessory work pertaining to the weakness of the main lift of the day. I end with running from zombies. It has helped me get over my plateau in a big way.0 -
I moved to my version of 5X5 mixed with 5-3-1. I only do one main lift per workout and focus on that lift only. It has helped me with my form tremendously. I throw in accessory work pertaining to the weakness of the main lift of the day. I end with running from zombies. It has helped me get over my plateau in a big way.
Random, would you giving some details of your workouts? And also, how you feel it helped you get over your plateau? I'd be interested in hearing, if you don't mind sharing. 0 -
Hi! I have a few questions, because I'm a noob lol
Why do some of you go up in weights with each set? Did you start this after completing the full SL program? Have you found better results with this method?
Thanks 0 -
Today's workout was 6 rounds
- Squats x5 (3 high bar back @135, 2 front @105 and 1 @ 95 because my wrists were getting crampy )
- 1 min AMRAP of HSPU (regressed to pike presses with feet up at 14' or so)
- 1 min rest
Let's just say the last 2 sets were tough. Felt great though! I'm getting the hang of those high bar squats and I can go deeper more easily than low bar squats, without the strain on my knee I had before. Those physiotherapist sessions definitely helped. I also bought rock tape. Need to wash the glue from the last ones off but I'll try to apply it myself and see how that goes haha.
Did wide grip lat pulldowns 120x5x5 (last set was 7 though!) Because there isn't a lot of back work in those 2 weeks of "building blocks"
And finished off with 17 unbroken push-ups. Goal is to build up to 20 by the end of the month. I didn't think I could get them all today so a pleasant surprise!
Now that I've had some food I'm gonna do about 30 mins of yoga. The sides of my middle back are hurting. It's odd. I'm not used to soreness there, at all.
@spirit095 it depends on the program, and also some of us do list warmups so that might look confusing. Ramping it up each set (and sometimes lowering the amount of reps as well) is a pretty standard method of working for strenght afaik. Pyramid sets I think they're called?0 -
Thanks Jstout! I saw on my feed you're looking at Strong Curves. I think that might be right up your alley as it's awesome AND I think there are programs with less pure strength work. I would imagine doing a hypertrophy range might be easier on the body in some ways.
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Weight program history
I started SL in mid-December 2012 and continued on it through June. I did hurt my knee really badly falling on the ice in Feb so I took like 2 weeks completely off and had a huge deload and rehab on squat, and a bit of rehab on dead. My knee wasn't %100 until mid summer :sad: I switched to 3x5 in April to aid with recovery and get out of the gym in less than 2 hours. I swapped back squats for front squats on deadlift day at the same time to help with form, and to aid in recovery as front squats are lighter.
I then switched to Beautiful Badass fat loss program for July and August to help cut weight so I could compete in the 198 class for a meet I had chosen in December.
In September through Thanksgiving I used Madcow.
Took some weeks off before and after meet to recover. I pulled my rhomboid somehow at the meet. It didn't really hurt until that night so I'm not sure how I did it. I muddled around with axle training for my next meet for a few weeks, but my rhomboid was sitll hurting so I switched to a bulgarian squat program for a bit. Then another week and a half off pre-meet and after.
I started Madcow again a week after my last meet and I was running it until I bruised my rib in mid-March. Since all my weights for the program were belted and I could no longer wear a belt or bench I've been loosely following it's pattern, but with different rep ranges and weights. I plan on using my belt again in May. The first week of May I'll eat at maintenance and test my 1RM again, and then start with 5 3 1.
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Pausing between deadlifts
So a set is defined as a specific number of reps without a rest. If you take more than say 10 seconds between reps this is technically a new set. That being said... I have to wait 4-5 minutes between my heaviest deadlift sets. We're not doing bicep curls here. That 15 seconds isn't giving you a strength advantage; it's giving you a mental advantage. I would note it if you feel like it. Say 2 1 1 1, but if you can lift all 5 without waiting several minutes between reps then I would go up in weight. Eventually you will have the confidence and practice in keeping your form tight to do 5 in a row, but even if you don't I don't think resetting your form and taking a few breaths is a bad thing. Oh and for the best strength gains you have to pause for a moment at the bottom of the rep anyway- if that pause is causing you to lose form then by all means stand up and reset. You're still being awesome and making progress!0 -
I moved to my version of 5X5 mixed with 5-3-1. I only do one main lift per workout and focus on that lift only. It has helped me with my form tremendously. I throw in accessory work pertaining to the weakness of the main lift of the day. I end with running from zombies. It has helped me get over my plateau in a big way.
Random, would you giving some details of your workouts? And also, how you feel it helped you get over your plateau? I'd be interested in hearing, if you don't mind sharing.
I'd be interested in hearing what you're doing too if you feel like sharing. Were you at a lifting or weight loss/change plateau? I've been stuck for months and it's seriously ruining my frame of mind and determination to keep sticking with this.0 -
Augh. I really pulled something with yesterday's workout. I always have lower back problems, but whatever I did really irritated the spot that usually hurts a little.
I'm going to have to assume that doing a "light" (75%?? 50%?) week will be okay until I get to the chiro and have him fold me like a pretzel to sort things out.0
