May workout check-in; May your squats be deep and plentiful
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Congratulation! That is amazing!
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Agree!0 -
x3 :drinker:
Congratulation! That is amazing!
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Agree!
Y'know what they say; letting women do chin ups/pull ups etc., is a gateway drug to strength, confidence, and allover sassiness.
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Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Then I thought of Krok and jstout and decided I should try some box jumps again. 10 box jumps take me roughly 20 sec, so I did 8 rounds of 20 sec on and 10 sec off.
Don't go dragging my name into the box jump discussion!!! I don't do those......yet. I do lots of crazy stuff, but I hold no claim on box jumps :laugh: :laugh: :laugh:0 -
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Okay, I'm just gonna say: I'M SO ENVIOUS! I've never been able to do chin-ups without machine assistance. I have it as my secret goal for this year (yes, I know, I need some work on the definition of "secret goal") to do one chin-up. I'm not even sure it's possible with the shoulder troubles I've had but... WOW! YOU GO!0 -
Last night was boxing class and I've officially been moved up to the boxing 2 class! There were only 4 of us there last night, but the class should see a few more people filter back in as the summer goes on. We did bag drills 2 min on 30 seconds rest then survival drills where we just defended against an onslaught of punches. Holly crap was the guy I paired with was fast. He wasn't out to hit me hard, but trying to block both head and body shots in the matter of a fraction of a second isn't easy and some shots are bound to land. No doubt that I will be much improved come the end of summer if I continue to work with him.
Strong Curves B for me today:
Superset 1:
Bodyweight Single leg hip thrusts 3x20
chin-ups 3x5
Superset 2:
DB high steps: 3x10 (each leg) with 15 lb DB's
OHP: 3x8 @ 65
Prisoner single leg 45-deg back extensions 2x12 (each leg) - this are still tough
band seated abductions 1x20
straight leg sit-up 1x20
side bend 45-deg 1x20 (each side)
Finished up with a lovely 2km row in 10:15 since my ankle was feeling tweeky during my warm-up jog.
Also added a set of 10 push-ups for Krok.0 -
Me too. It is my not so secret goal since I tried P90x at the first time 2 yrs ago prior my last child .Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Okay, I'm just gonna say: I'M SO ENVIOUS! I've never been able to do chin-ups without machine assistance. I have it as my secret goal for this year (yes, I know, I need some work on the definition of "secret goal") to do one chin-up. I'm not even sure it's possible with the shoulder troubles I've had but... WOW! YOU GO!0 -
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
That is awesome!!!
531 Bench "3" day
45x5, 65x5, 85x5, 95x3. 105x3, 117.5x6
DB Bench
60 (total) 5x10
DB row
30 3x10
Supersetx3
Curls 15 3x10
Tricep rope 60 3x10
Yoga class!0 -
Chin-ups are awesome! Color me a little jelly! I still can't do one unassisted but it's coming! I WILL get it!
It would probably help if I lost some weight. lol xD Well hey, I will gladly take the credit for the whole box jump deal, but I ain't responsible for any injuries that may happen. Please be careful.
I am so sick of all these push-ups, btw! Don't know what the hell I was thinking! Got 107 total with 1 more set to go today and tomorrow is the last day. FINALLY! Maybe I'll try benching this weekend to see if it carried over a bit xP0 -
Chin ups are THE ULTIMATE GOAL. Congrats!!!!!
Tonight's workout was supersets!
Set 1
DB Straight-Leg DL’s | 3x8 | 50's
Cable chest flys on Bosu | 3x10 | 17.5/side
Set 2
DB Split squats | 3x8 | 25’s
Lat pull-downs | 3x8 | 90lbs
Set 3
Bench dips | 3x10 | BW
Plie squat w/ bi curl | 3x8 | 20’s
Set 4
Plate planks | 3x30 sec | 25lb
Back extension | 3x8 | 25lb
10 diamond pushups (incline)0 -
Week 2 Day 2, Workout A today.
Squats at 65, Chest at 55 and Rows at 55. I propped the barbell up on 2 plates each side and it still felt too low to the ground. I'm going to have to go up in weight asap.0 -
The day I can do a chin up will be a day of celebration. lol
Today jogged 1.25 miles and swam for 20 mins or so in the pool. Today is my "rest day"...haha. Anyway, tomorrow is OHP and DL.0 -
Yay for chin-ups! Tht must have felt *so good*!!!
I couldn't even do one back in 5th or 4th grade when they did the "presidential fitness tests". It's totally my ultimate goal but I'd probably have to lose a lot of weight.
Today for me
4 miles slow run
Squats - many warmup sets then 180 3x5.
OHP - 85lb 5x5. Super happy about these
. Yay for fractionals - 87.5 here I come!
Good mornings 45 3x10
Pendalay rows - 95 5x5
I'm taking 5 min between sets in OHP and spotted my partner on bench press. But I have to day that all this took a ridiculous amount of time. Almost 2 hours
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This morning was (again) a quick workout, based on this:
https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)
That's similar to the one I do, I just don't have the front squats and my weights are way lower :-)
@rugbyplayer WOW! that's awesome, congrats on your chin up!0 -
A W E S O M E. Just...awesome!Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!!
Today:
Squat 70kg 5x5 ok (Yesterday I ate all the foods and I was carb-loaded :laugh: )
Bench 42.5kg 4x5 then 1x4, I failed the last rep but I'm definitely progressing. Having a spotter helps with the psychological part, I got no actual help from him but knowing he was there to save me from the roll of shame really helped. :laugh:
Barbell row 42.5kg... nope. First set was ok, then I did two crappy sets and deloaded for 2x5 @40kg. I'll try again next time.
Upright barbell row 30kg 3x8 hard
Dumbbell side lateral raise 6kg 3x5 hard
Converging chest press 25kg 8,6,6
Plank 3x500 -
I am at 65 lbs. for squats, upright rows, and deadlifts. I feel like I can do more, but I have to buy more smaller weights as I don't really want to go from 65 to 85, going to order some today. I think that is not bad since I started at 40 3.5 weeks ago and this is only my second official week of stronglifts 5x5 and my 4th week lifting heavy weights ever.
For bench presses and overhead presses, I was at 55, but I didn't like my form so I went back to 45. I think I did the overhead presses with excellent form yesterday. I am getting more and more picky about form, which I guess is good.
At the end of my workout yesterday which was 5x5 and also reverse and underhand curls and flys, my hrm with a chest strap said I burned around 350 (of course when I ran up the stairs to let my cat out and back down, that counted too).0 -
Today was workout a for me.
I did:
Squats 2x5 @ bar, 1x5@75, 5x5@105
Bench press 1x5 bar, 5x5 80
Rows 85. 3x5 2x3. I think this is too heavy for me, so I might go back to 80lbs to concentrate on form.
I had been stuck on squats & BP for the past couple of times so I am happy to move on.0 -
So, do you list everything you do here and under strength training? I am already putting everything I do under strength training so I have a really good record.
With the squats, you guys are doing hips lower than knees like the video right? I found it a challenge at first, but I have been doing squats the entire (just about an month) time I have been lifting and now it is much easier.0 -
I am at 65 lbs. for squats, upright rows, and deadlifts. I feel like I can do more, but I have to buy more smaller weights as I don't really want to go from 65 to 85, going to order some today. I think that is not bad since I started at 40 3.5 weeks ago and this is only my second official week of stronglifts 5x5 and my 4th week lifting heavy weights ever.
For bench presses and overhead presses, I was at 55, but I didn't like my form so I went back to 45. I think I did the overhead presses with excellent form yesterday. I am getting more and more picky about form, which I guess is good.
At the end of my workout yesterday which was 5x5 and also reverse and underhand curls and flys, my hrm with a chest strap said I burned around 350 (of course when I ran up the stairs to let my cat out and back down, that counted too).
Hi Perseverance! Welcome to the SL crazy family :drinker:
I'm a little more than a newbie myself, so I know the "I can do more" feeling, but you're doing it right. You start with low weights and you practice with your form, so it comes natural when you get to heavier weights. Being picky is a GREAT thing, especially at first, correcting bad form is harder and harder as you progress.
Don't trust your hrm, however. It's meant to be used for steady state cardio, which is the only kind of activity where you can correlate heart rate and calorie burn and get a good estimate.
There is a entry on MFP for strength training, it's listed as a cardiovascular exercise for some reason. Most people find it fairly accurate as a ballpark estimate. Some of us switch to TDEE method instead. Pick one and readjust if needed, you will find some great advice here
Happy lifting!0 -
Workout A today:
Squats: warmup sets, 2x10 bodyweight, 2x5 45, 1x5 50, 1x3 80, 1x2 105 then 5x5 135 (used the big plates for the first time! :happy: )
Bench: warmup with the bar, 5x4 75 lbs, just.could.not get that 5th one up on all sets today! Repeating 75 again next time, if I don't get it, will have to deload a bit.
Bent over row: warmup with the bar, then 5x5 85 lbs. I had a really tough time with these so will be repeating 85 again next time.
I started doing some lunges between sets on the bench and rows to save time; 5x5 is taking a lot longer now than it used to!
Then did about 45 minutes on the elliptical.0 -
Awesome, @rugbyplayer85!!
This is probably silly to be excited about but I am going to share anyway. I started running in 2012 and have pretty much kept up with it with a few breaks here and there. I haven't particularly enjoyed it though because I could never go faster than a snails pace before my heart rate would skyrocket. I tried to do some base training last year and I got so discouraged and frustrated because it was just going sooo slow. Anyway, I took two months off of running when I started Stronglifts in February so I could get adjusted to the heavy loads. I started back with c25k a few weeks ago to ease myself back into running and my heart rate is like 10-15 beats per minute slower now. Hopefully now I can become a better runner which makes me happy.
Last night I did workout B:
Squats 115 5x5 I'm really fighting to not allow my hips to come up faster than my chest and I think I am ready for 120 now. Finally!!
Overhead press 55 5x5 This was a deload and felt fairly easy.
Deadlift 145 1x5 This was my second time doing this weight and I think I am doing okay so I will go up to 150 next time.0 -
Love to see how awesome everyone is doing. I fear I may never manage a pullup, so that will have to go down as one of my in your dreams goals for now.
@dennie - hooray for stronger running! That's awesome!
@perseverance - I'm lazy about logging it under strength because I'm tracking the weight in the SL app and I'm too lazy to have to do it twice. I do list it as cardio for vanity, but only credit myself 1 calorie because I'm a TDEE - 20% eater.
Today was a B day for me, but I'm still having trouble with my squat form and I want to fix it before I advance too far. So I filmed myself with my phone using the bar only for several sets and then tried it again at my working weight of 60 lbs. I'm having trouble with depth. I can go ATG with no weight. When I have to bar and weights I need to do several sets before I manage to get low enough and then when I do manage to hit depth (or lower) I lean too far forward at the bottom and wobble right before I come up. So after today's videos I know where I'm primarily going wrong, but not how to fix it. Sigh.
So here's how today went:
Squats: 4x5x45 lbs for the video, then at 60 lbs I filmed the first 3 sets but failed on the last lift of the 3rd (crawl of shame, remove weight, replace bar, load bar), repeat the exact same on the 4th set minus the video. No trouble with the 5th set, but my depth wasn't nearly as low.
OHP: 4x5x45 lbs, 1x3x45 lbs
Dead: 1x5x75 lbs (this is still feeling too light, but I know it won't be for long)
Also a 45 minute dog walk peppered with spurts of fat girl jogging.0 -
Today i did
Squats 5x5 50 lbs
Ohp 3x5 45 lbs
Deads 1x5 100 lbs
I kinda started over on all of my lifts (minus ohp cause i hadn't progressed any lol)0 -
Woke up today, did my usual puttering around to get the kids out to school and...got a SHARP pain in my right knee. Like, I ache plenty from various things, but I never get really sharp pains.
I'm skipping the weights today. I can't imagine what I did to cause this.0 -
@Diane I hope there's nothing serious with your knee!
Today's workout A
Squats: warm up, 5x5@95 (I think I'll go back to 85 or 90 because my form was getting pretty bad =/)
BP: warm up, 4x5@50, 1x5@55
BR: warm up, 5x5@60
I was feeling really upset before my workout, but I think the aggression helped get through my sets lol0 -
Decent workout for me today. I didn't deadlift because there were lots of bros in there and not enough room. That's the first time that's happened. :grumble: Anyway, I'll attempt it tomorrow. There's usually no one in the weight room on my cardio days.
Squats: 175 lbs 4-4-3 These were certainly tough. WOW.
OHP: 75 lbs 5-5-4 :grumble: not really happy with that, but try as I might, I could not get that last rep up!
Rows: 115 lbs I got 3x5, but not all of them up to my chest. I did these instead of deads since I ran out of time on Monday.
@spirit095: Sometimes aggression helps me too. Maybe that's why I'm stronger during TOM :laugh:0 -
I think it's the First Law of Fitness.... :explode:There's usually no one in the weight room on my cardio days.0 -
I think it's the First Law of Fitness.... :explode:There's usually no one in the weight room on my cardio days.
I know. It's very frustrating. Even when I've switched lift days, it's like they know. :noway:0 -
Hey Ladies ...rainy wednesday here so it's a bit chilly....:grumble: but on an up swing it is DL day....:drinker:
@Rugby way to go...I know that's a big milestone :drinker:
@CoadyMary welcome to the group
@jstout congrats on moving up
@perserverance yes I do log it here reps/sets on my app and on a spreadsheet as I do it but that gets deleted each time. For squats yes I am ATG (if not my leg bothers me, groin muscle) I also do TDEE so log it as 1 calorie
@colts yah on the big plates
@dennie yes I have found the lifting has "improved" my "cardio" a bit...not as much as running but I do find I am not out of breath as much.
@Diane I hope it's nothing to serious...:flowerforyou:
@spirit yah working out helps for sure...
So workout B for me today
Squats warmup 1x5 bar, 2x5@65, 2x5@ 85 working weight @145 5x5. Ready to move on from this as my leg is good and my form is solid.:drinker: rests are @ 4m
OHP warmup 1x5 bar, 2x5@ 35, 1x5@55 working weight @ 88.5 (failed on set 4/5 rep 5 last week) upped my rests from 4 to 4.5mins for set 1-3, then up to 5 for set 4/5 5x5 on those:drinker:
DL warmup 3x90, 3x140 working weight @ 190 (form was off last week) although only 10lb from deload (to work on form) so gonna get this right. 1x5 on those...I feel like my back wasn't correct on rep 2 and 5 so staying here again...gotta remember it's a push not a pull.
I will Miss Friday as I have a friend that just got home from out west and we are meeting for drinks...so guess it's a Saturday workout for me..and it's a long weekend here as well. Looking forward to that...yah Monday workout whenever I want it. :drinker:
Have a great rest of the week ladies I will be going for my walk tomorrow (try to do that on my off days) and waiting to get my bike from the shop ...gonna peddle out the miles soon yah......0 -
So glad I've been posting here, because I had to do a factory reset on my phone and forgot about the SL5x5 data. Luckily I went back and checked my weights in here so I knew what to do this morning.
Squats: 2x5 @bar, 5x5 @70
OHP: 1x5 @bar, 5x5 @55
DL: 1x5 @115
I can tell when I hit like 65 for OHP I think I might start to struggle a bit. 55 was fine, but we will see what next week brings. I loaded up 45s onto the bar for my DL while I was resting during OHP sets and then realized...duh, not quite there yet. lol...I blame the lack of coffee before my workout. However, in a couple workouts I'll be using the big plates.
I also promised my co-worker I'd jog with her today, so did a 3 mile run and hopped in the pool for like 15-20 mins when I got home. I'm tired. Time to eat.0 -
I think it's the First Law of Fitness.... :explode:There's usually no one in the weight room on my cardio days.
It's like my favorite joke...
Q: After the zombie apocalypse, how do you find all the humans remaining on the planet?
A: Go to a gym. Put all of your stuff in a locker. Go do your workout. When you come back to your locker, all of the lockers immediately surrounding yours will be taken by other people.0
