May workout check-in; May your squats be deep and plentiful
jstout365
Posts: 1,686 Member
Here we go May.
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Ahh! First! [EDIT] Damn, OKAY, FIRST WORKOUT, not first post :laugh: That gif. though...
Speaking of squats, I'm going to try and film mine for all y'all's critique. I'm trying to fix my form, and need extra eyes!
Squats: 3x5 135lbs
Rows: 3x5 65lbs
Bench: 1x5 65lbs, 3x4 70lbs
Hip thrust: 3x10 95lbs0 -
I'll be skipping the gym today. My body needs a rest. However, I shared on my wall this morning and I'll share here: I can fit into my size 11/12 jeans again! I'm very excited as the last time I fit into them was a few years ago when I met my SO and they fit about the same then and I was 10 lbs lighter :bigsmile: Weights, they do a body good!
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After a long hiatus from SL, I have started again...
Due to a knee injury (doc says no squats or lunges for the time being), my leg work consists of machine assisted leg curls, extensions and light presses. (I don't understand why it is permissable for me to do that and not the squats, but doc's orders). Bench is looking good @ 70#, rows @ 65#, OHP still struggling @ 45# and DL @ 95#.
ETA: I'm wondering if maybe the DL should be put on hold to, now that I think about it...0 -
After a long hiatus from SL, I have started again...
Due to a knee injury (doc says no squats or lunges for the time being), my leg work consists of machine assisted leg curls, extensions and light presses. (I don't understand why it is permissable for me to do that and not the squats, but doc's orders). Bench is looking good @ 70#, rows @ 65#, OHP still struggling @ 45# and DL @ 95#.
ETA: I'm wondering if maybe the DL should be put on hold to, now that I think about it...
Um, what kind of knee injury? I've been put on "less than 90 degrees" (so even less than parallel) squat order by the physical therapist I was seeing for my knee, but find I really have no issue with going ATG in any way and the stuff I read about it is quite divided. Mine is possible meniscus damage. He also told me no torsion of the knee (so I have to be careful running and leg presses & curls are out since I'm sure hat's how I got the injury in the first place...) and that I'll definitely follow.
If your knee doesn't bother you doing deadlifts you don't need to put them on hold. In fact they'll strengthen your hammies and glutes and lower back which should help keep strain off of the knee in the long term.
Then again I'm no qualified sports trainer or anything, just my 2 cents0 -
Hmpf! I went to the gym today and had to go home because no childcare today, we have a holiday here, grrrrrrr0
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@ Tai - dafuq??? :laugh: :laugh: :laugh: :drinker:
@Katerina - Solid 1st May workout post!
Last night we did some more touch sparring in class. Got my face smacked pretty good by this one guy, knocked a contact lens out.....again, and I'm just a little darker around the eyes today. :grumble: :laugh: I really have to get better at protecting against punches coming from my left. But once again, was dripping sweat off by the end. I may, however, learn to just take my contacts out before classes that I know we are going to be touch sparring in, but I will probably still lose a few more before it sinks in. At least now I carry a spare set and solution with me.0 -
After a long hiatus from SL, I have started again...
Due to a knee injury (doc says no squats or lunges for the time being), my leg work consists of machine assisted leg curls, extensions and light presses. (I don't understand why it is permissable for me to do that and not the squats, but doc's orders). Bench is looking good @ 70#, rows @ 65#, OHP still struggling @ 45# and DL @ 95#.
ETA: I'm wondering if maybe the DL should be put on hold to, now that I think about it...
Um, what kind of knee injury? I've been put on "less than 90 degrees" (so even less than parallel) squat order by the physical therapist I was seeing for my knee, but find I really have no issue with going ATG in any way and the stuff I read about it is quite divided. Mine is possible meniscus damage. He also told me no torsion of the knee (so I have to be careful running and leg presses & curls are out since I'm sure hat's how I got the injury in the first place...) and that I'll definitely follow.
If your knee doesn't bother you doing deadlifts you don't need to put them on hold. In fact they'll strengthen your hammies and glutes and lower back which should help keep strain off of the knee in the long term.
Then again I'm no qualified sports trainer or anything, just my 2 cents
I was diagnosed with PFPS (patella-femoral pain syndrome) due to patellar tracking disorder - seems that my kneecap is misaligned (has shifted to the side) and I'm bone-on-bone. Dr has suggested strengthening the quads in order to held stabilize the kneecap into better alignment. He didn't really give me a good rehab plan, so I'm looking at getting a second opinion and some possible physical therapy.0 -
Good morning ladies, happy Thursday!
@random, that gif is too funny!
@wolfsbayne, way to go on the NSV!
@neon, gotta love those days:ohwell:
My roommate ended up melting down last night, so gym happened this morning instead. I'm doing double duty today, I was supposed to do OHP and Deadlift and decided to split the workout into two sessions, morning and evening.
Deadlifts were this morning, my 3 week of 5/3/1.
Warmup Sets:
5 x 95 pounds
5 x 115 pounds
3 x 135 pounds
Working Sets:
3 x 150 pounds
3 x 175 pounds
3 x 195 pounds-I got 4 this morning, which is decent considering I was training fasted and I'm not used to that
Assistance Work:
Front Squats-3 x 10 @ 65 pounds-Form is getting much better on these
Decline Situps-3 x 10 using bodyweight
I also did 4 rounds of 20 sec all out sprints and 10 sec rest, and this evening is OHP and a tabata round, which is going to be box jumps, pushups, burpees and mountain climbers.
Overall good session, squats are tomorrow evening :bigsmile:0 -
That is the best fitness gif ever. Haha!
@Calliope610 – I am considering switching to leg machines for awhile if I can't get this tendon injury better by de-loading. I think it will feel weird to go back to that room in the gym!
Also, is this advice from a specialist or your regular doc? I have a great family practice doc, but she seems to think she can deal with everything and is a little reluctant to refer out. But I wonder if I should really push her on that for my leg and shoulder issues.
@wolfsbayne – Yay for the pants! I am probably 20 pounds heavier than the last time I wore a 16 (what I am in now). Its so weird.
@jstout – I am loving hearing about the boxing!
I just took 5 days off an did a massive de-load last night. An old shoulder injury is bothering me, but I really don't think its from lifting and lifting doesn't seem to make it worse. Still, I am being careful. Still dealing with weird adductor tendon pain with squats. With really heavy squats the pain was super intense. It just hurts as I rise the last 10 inches or so to standing. Weird. Also pulled my erector spinea last week on 235 deadlifts. Nothing serious and it felt good to deload and work on that too.
So. My cobbled together injury workout
Squats – innumerable warm-up sets. About 20 air squats, 10 with the bar, 10 with 65, 10 with 95 and then 135 – I did 3 sets of 5 and then 6 speed sets of 2. The pain was noticeable at this weight but manageable and didn't last past lifting. If I ever get to the gym my plan includes the adductor machine once or twice a week to hopefully strengthen the muscle as the tendon heals.
Bench – 120 5x5. Have been at 120 for awhile, failing the last rep or two. Didn't fail last night.
Deadlift – 135 1x5 and 185 1x5 felt good and strong, pain free
Ran 3.5 miles
Any other runners have adductor pain with squats? I was reading that this may be a fairly common issue with female runners.
My goal for may to get to the bottom of this weird leg pain and to bench 135, even if its just once. Also want to add one day of long-runs to my schedule. I don't really have a running schedule, so maybe making a schedule should be part of the plan.
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Any other runners have adductor pain with squats? I was reading that this may be a fairly common issue with female runners.
I've experienced soreness, but it was when I started to do split squats, so I'm guessing not the same thing you're talking about. Do you foam roll your inner thighs? I started foam rollering my lower body before squat sessions, and it really helped loosen things up. I used to get significant IT band pain on my left leg from running and squatting, but it's largely gone away now with the foam roller.0 -
okay. Maybe someone can explain the ins and outs of all this foam rolling business. There is a foam roller at my gym but I can't imagine rolling out my inner thighs there in the weight room....0
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okay. Maybe someone can explain the ins and outs of all this foam rolling business. There is a foam roller at my gym but I can't imagine rolling out my inner thighs there in the weight room....
Take a look at these two videos:
http://www.t-nation.com/training/defranco-agile-8 Minute ~1:11 shows inner thigh rolling
https://www.youtube.com/watch?v=FSSDLDhbacc ~3:18 shows inner thigh rolling in a slighly different way
The rest is just an extended warmup recommended pre squats
ETA: Not going to lie, I do get funny looks sometimes because it really does look like I'm humping the roller when I do inner thighs :blushing:0 -
Tomorrow is lifting day for me since I do Mon-Wed-Fri, and I'm going to try to get 135 on my deadlift. I'm excited! :bigsmile:
I'm a little afraid I might have my first failure on squats, since I was a little shaky on Wednesday, but we shall see!0 -
okay. Maybe someone can explain the ins and outs of all this foam rolling business. There is a foam roller at my gym but I can't imagine rolling out my inner thighs there in the weight room....
Take a look at these two videos:
http://www.t-nation.com/training/defranco-agile-8 Minute ~1:11 shows inner thigh rollinghttps://www.youtube.com/watch?v=FSSDLDhbacc ~3:18 shows inner thigh rolling in a slighly different way
The rest is just an extended warmup recommended pre squats
ETA: Not going to lie, I do get funny looks sometimes because it really does look like I'm humping the roller when I do inner thighs :blushing:
Yeah, I often let out heavy breaths when it is hit just right and I know people are like "WTF?" but I don't care. It makes me feel good.0 -
okay. Maybe someone can explain the ins and outs of all this foam rolling business. There is a foam roller at my gym but I can't imagine rolling out my inner thighs there in the weight room....
Take a look at these two videos:
http://www.t-nation.com/training/defranco-agile-8 Minute ~1:11 shows inner thigh rollinghttps://www.youtube.com/watch?v=FSSDLDhbacc ~3:18 shows inner thigh rolling in a slighly different way
The rest is just an extended warmup recommended pre squats
ETA: Not going to lie, I do get funny looks sometimes because it really does look like I'm humping the roller when I do inner thighs :blushing:
I don't use the foam roller at the gym that much, unless I really need to. I have one at home though! And it's harder than the ones at the gym and so much better! lol. But yeah, I'll often groan in pain/relief, so it can give other people kind of the wrong idea xD0 -
My first workout of may:
Squats 5x5 145 lbs. i'm not getting down as far at this higher weight, is that okay?
Ohp 3x5 50 lbs
Deads 1x5 170 lbs i repeated because i'm not sure on my form last time. Notmally i feel like a beast doing these but not today
1 mile run0 -
So many wonderful workouts and its only the first day of May!
on a somewhat related note, do we get a May goal thread too?
Maybe I should go dig up the chat thread again...0 -
So many wonderful workouts and its only the first day of May!
on a somewhat related note, do we get a May goal thread too?
Maybe I should go dig up the chat thread again...
You can start it if you want, I'm still mulling over what mine are gonna be! lol. Iwoodrof will probably drop in and sticky it when she has a chance 0 -
on a somewhat related note, do we get a May goal thread too?
Done and stickied. I think Lydia has been busy lately so I can pick up the new month tasks for her.....let me know if I missed anything.0 -
My first workout of may:
Squats 5x5 145 lbs. i'm not getting down as far at this higher weight, is that okay?
You're hitting parallel?0 -
I''m taking this week off -- I did a deload on Monday, but my back started hurting again on Tuesday. That's good enough for me to say, "Week off!"
By next Monday I will be jonesing to get into the gym.0 -
Today was a run day. After a couple not so great runs last week and early this week I was kind of dreading moving to week 8 of C25K, but in the end had a great run. Quite happy about that.0
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on a somewhat related note, do we get a May goal thread too?
Done and stickied. I think Lydia has been busy lately so I can pick up the new month tasks for her.....let me know if I missed anything.
Thank ya very much!
@krokador I just want a place to discuss eating goals I never meet....ONE day I'll get it. I've got the mindset, just need the will power 0 -
Today was workout A for me :
Squat:
Warmup 45x5,65x5,85x5
Set: 100x5x5
OHP
:warmup: 35x5,50x5
Set: 60x5x5
deadlift: 145x5
Extras: assisted dip 3x8 with 90 lb assistance,
Knee ups: 4x12
This was an excellent workout. I progressed on everything, and felt strong, I am going to increase the weight on everything next time.
It was morning workout , and last time I had such a great workout was Saturday during the day.
I try to workout Monday, Wednesday, Friday 8-9 pm after the kids are in bed, but I am exhausted by Friday, and I either don't go or go but fail on one or multiple sets. Last week I skipped Friday, and workout on Saturday afternoon and it was amazing workout. Each time I miss my regular workout ( scheduled 1 day rest) I have great workout after. I also end up working out earlier in the day as well though.
I wondering what is your ladies experience with the rest time? Is it possible that I need 2 rest days?
If I had 2 rest days between each workout , that actually would mean only 7 workout in 3 weeks. That might be too few?
I also read the thread about heavy squatting is so tiring, and maybe I just need to cut back on squats?0 -
My first workout of may:
Squats 5x5 145 lbs. i'm not getting down as far at this higher weight, is that okay?
You're hitting parallel?
Honestly no clue. I hope to lift saturday with my husband to check form.0 -
@saranharm - I'm at the same squat weight as you are and also noticed I'm not getting down as far as I'd like to (I'm at parallel for the first few sets, then I tire out and hit just above parallel), so I'm sticking with 145lbs until I can consistently hit parallel or just below.0
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Tai that gif is disturbing no matter how many times I open this page. Ugh.
Nice lifting ladies!0 -
Brave soul...I always took out my lens when I sparred. IT doesn't hurt as much if you can't see them coming.Last night we did some more touch sparring in class. Got my face smacked pretty good by this one guy, knocked a contact lens out.....again, and I'm just a little darker around the eyes today. :grumble: :laugh: I really have to get better at protecting against punches coming from my left. But once again, was dripping sweat off by the end. I may, however, learn to just take my contacts out before classes that I know we are going to be touch sparring in, but I will probably still lose a few more before it sinks in. At least now I carry a spare set and solution with me.
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Workout B for me...upped my weight on deadlift but not OHP. My wrist is still "tweeky." So...
OHP 2x5x45, 3x8x45
Squat 2x5x55, 3x8x55
deadlift 2x5x55, 3x8x55
My first and last sets were short sets and concentrated on breath, timing and form. Also ran intervals for a mile: 200s, 100s and 50s.
I have a headache and sore throat...kids just got over strep and I'm hoping that it's not that...please...0
