May workout check-in; May your squats be deep and plentiful
Replies
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OMGToday was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:
Anyhoo, I pulled that baby 3 times.
Friday crappy workout is crappy. I also had a crappy breakfast, which obviously didn't help.
Squat 70kg 5x5 but not happy with the last 2 sets.
Overhead press 32.5kg 5,5,5,3,3
Deadlift 62.5kg 1x5
Upright barbell row 30kg 3x8
Single-arm dumbbell bent-over row 12kg 3x7
Lateral raises: 0x0. I picked up the dumbbells and laughed. :laugh:
Plank 3x50
I'll be adding weights to my squats on Monday, keeping the same weight all week and switching them to 3x5 on Friday from now on.0 -
Mmm-hmm! Love it, and congratulations!Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:
Anyhoo, I pulled that baby 3 times.
Congrats! I hope he watched you pull that weight!
He did. I caught him in the mirror shaking his head lol
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A little late on posting yesterday's workout. It was 10 levels of suck due to a lack of energy from too few calories. Went into the gym feeling drained and walked out feeling worse. Lifts that were manageable last week were difficult and I didn't push to increase any weights this time. Decided to get some extra calories in me and am feeling better today.
Superset 1:
BB Hip thrusts 3x20 @ 95 lbs - these got tough towards the end.
Standing single arm cable rows: 3x8 (each) @ 35 lbs - figured out the balance and stance issue I had last week so I did up, but still not near my max.
Superset 2:
Goblet squats: 3x5 @ 55 lbs
DB Single arm bench press: 3x8 (each) @ 30lbs
Cable straight leg pull through: 3x12 @ 42.5 but was losing my balance toward the end of the last set.
Side lying hip raises: 1x10 (each side)
Turkish Get Ups: 1x5 (each side) @ 20 lbs
Half-kneeling anti-rotation cable press: 1x10 (each side) @ 15 lbs
Absolutely no cardio was done this day. I didn't feel the need to burn off any more calories since I knew I was going to need to get more anyway.
Later today will be back to A and then boxing at night. Doing another day of increased calories and will be smart and increase my daily totals for next week. My focus is on performance right now so I'm not really looking at being in a deficit, just need to figure out where that level needs to be.0 -
I have been doing heavy duty spring cleaning (burning over 1000 calories) so I had to put my lifting on hold. Hopefully I can go to the gym tonight
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I haven't posted to the workout thread all month. Life has just been so busy.
Last night's lift went pretty good.
Squat @ 125lb
5,5,4,5,5,
After I failed on the third set, I decided to lower the bar on the stand so I don't have to put so much effort into taking it off the rack. That really helped out.
Bench @ 80lbs
5x5
I was watching the "So you think you can bench" series and I realized I curving my back like I was supposed to, but my butt was coming up. I tried really hard to keep my butt on the bench today, but I felt like it just kept naturally coming up as I was pushing with my legs. Not sure what to do here.
Rows @ 70lbs
5x5
I hate rows. That is all.
Happy Friday folks! And happy long weekends for my fellow Canadians0 -
Today's workout, I was in a much better mood lol
Squats: warm up, 5x5@85
OHP: 4x5@45, 1x5@50
DL: warm up, 1x5@90
Happy Friday ladies!0 -
Workout 1 of 2 done, done, done!
Today was Strong Curves A -
Superset 1:
Barbell Glute Bridges 3x20 @ 80 lbs
Single-arm bent over DB rows 3x8 (each) @ 45 lbs
Superset 2:
Box squats 3x5 @ 110 lbs
incline DB bench press 3x8 @ 35 lbs
American Deadlifts 3x5 @ 120 lbs
Cable standing abduction 1x20 @ 15 lbs - bums on FIRE, but managed them all.
RKC plank 60 seconds
Side plank 30 seconds each side
So after yesterday's low fuel workout and subsequent calorie reload, today was AWESOME!! Was able to increase on each lift and didn't feel like I was regressing from Monday. Seriously, night and day difference from yesterday. So the verdict is in that I will be upping my calories by another 300/day to support my workouts. Don't know what will happen weight wise, only time will tell if that is deficit, maintenance, or surplus. Hopefully that will sustain me for the week and I don't have to keep increasing, but I will if I need to.0 -
Go wolfsbayne!!!! That's f-ing awesome!
Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:
Anyhoo, I pulled that baby 3 times. It was TOUGH! Then I did 115 lb good mornings and walked/jogged for about 20 minutes on the inside track at the gym.0 -
Go wolfsbayne!!!! That's f-ing awesome!
Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:
Anyhoo, I pulled that baby 3 times. It was TOUGH! Then I did 115 lb good mornings and walked/jogged for about 20 minutes on the inside track at the gym.
Thanks :blushing:
On to my workout today. Squats the day after a deadlift day on a deficit, umm...that would be a NO.
Squats: 175 lbs. 3-2 and then I didn't even attempt another rep. Deloaded to 135 lbs and cranked out a couple of sets of 8.
Bench: 105 lbs 5-4-3 No spotter. These weren't too bad, I feel pretty confident for next week on this weight.
I skipped rows because I didn't have enough time. I'm not sure what's going on with my time management. I'm gonna have to work on that.0 -
Hey ladies, I need some advice. I started to experiencing wrist pain. Mainly in my dominant right hand , but there is a bit in the left as well. It started 2 and half weeks ago and it gradually worsen. Now I am at the point where typing and holding the computer mouse is very painful, which is a big problem for me. .
I am a grad student writing my thesis, so typing and clicking on the mouse all day is my job right now. I am falling behind and freaking out because now it is really painful. Today I just spent $200 on the state of the art ergonomic keyboard and mouse+ mousepad and gel wrist rest.
I have no idea if stronglift has anything to do with this pain at the begin with, but it is definitely not helping. Monday workout was already painful, but I hoped this will go away by today. Unfortunately this week the pain tenfolded. I probably should rest my wrists as much as possible.
I already switched down to do SL only twice a week, but now I think I maybe need to modify it or skip it for a week. Or maybe just skip the OHP, that seems to be the hardest? I still want to workout though. Maybe I should just make a leg day using machines like leg press and such ? What do you guy think?0 -
Red - make your thesis your priority. I would avoid any lifting that causes pain, especially the OHP and bench. Let your wrist rest. If it doesn't get better with a week of rest, I would go to the doctors.0
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@red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head
Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.0 -
On the down side, I'm still having that strange pain/hurt in my knee. On the up side, the sharp electric pain I had a few days ago hasn't returned, and nothing about today's workout irritated it, so back into the gym I go.
Also, I will NEVER complain about not seeing women in the weights room again. Not only were there 4 of us in there today, but one of them was camped on my favorite squats rack! Which was not a bonus, but still: chix!
Workout B
Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x150
OHP: 5x5x50 (did it standing too. woot, woot.)
Deadlift: 2x5x45, 1x5x75, 1x5x100
Chest Dips: 3x10x-54
Leg Raises: 3x150 -
Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?@red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head
Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.0 -
Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?@red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head
Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
False grip/suicide grip when talking about OHP or bench press is basically a thumbless grip. While it's a more dangerous grip when you bench press (hence the "suicide"), it gives you a better leverage at the bottom of the lift, and puts less stress on the wrists.
As for squats, it seems to be a matter of personal preference. Most lifters I followed on youtube when I started out weren't wrapping their thumbs around and when I tried it it felt a lot more stable for me because it allowed me to push the bar into my traps rather than holding it there. You just gotta be careful not to bend further forward from fear of the bar rolling down (it's not going to).
Here's a handy playlist for form videos from Jason Blaha here (he uses false grip on OHP):
https://www.youtube.com/watch?v=yS8yUgRMiy4&list=PLh6yhljKWsN8iB4dy_-3AtuNztwXjVxzp 0 -
Up to 75 pounds for squat, 60 for bench, and 80 for row. I haven't failed a rep yet, doing 5x5 with 90 seconds rest still. I feel better and more confident every time I go to the gym. I generally add in split squats at the end of my workout, but might switch that up with some front squats as well.
I can definitely feel my heart beating harder after each set now.
Only issue I'm having is that I started lifting weights, see a trainer once a week, and have just gotten back into the pool to condition for teaching swim lessons...so I am constantly hungry. I woke up starving this morning. I upped my calories to almost 2000 now, but I have to figure out how to pack more into that 2k so I'm not rummaging all day.0 -
If you can find the time, this is also a great review of the squat. I wrapped my thumbs for about two months, but stopped when I saw this! The guy doesn't do it, and it really makes a difference for me:
Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?@red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head
Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
https://www.youtube.com/watch?v=g2tyOLvArw0 0 -
@Red. Also make sure your wrists are neutral while typing. One of the worst things for your hands/wrists is putting up the little tabs to put your keyboard at more of an angle. It might not be what is causing your wrist issues, but it will certainly aggravate them. Also make sure you are at a good height relative to your keyboard and mouse. Hunching over a coffee table on a laptop is no beuno! I hope you feel better soon.
Today I did 531 "3" day for dead and OHP
Deadlifts
45x5, 135x5, 185x5, 225x3, 260x3, 295x7
OHP
45x5, 65x5, 75x3, 85x3, 92.5x7
Sumo Deads
135 3x10
Paused Deads
185 3x5
Single leg SLDL
40 3x5
Superset x3
Assisted pullups x3
Knee raises x6
Back extension
25 lb plate 3x100 -
I decided to take today off! I took yesterday off too! :happy: I will feel super fantastic tomorrow and I'm going to do that barbell complex for sure. I did go and get an oly bar, collars, a bench and a 35lb plate (all used except the collars). By the time I was done lugging the bar, the bench, and the total 245lbs of plates from my garage into my basement, I was spent so I just walked my dog for over an hour instead. Seriously though, if I were a senior citizen the neighbors might think I had dementia since I really just wandered around my neighborhood (serpentine track up and down the blocks lol) in my pajamas with the dog. :laugh:0
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Hey ladies, I need some advice. I started to experiencing wrist pain. Mainly in my dominant right hand , but there is a bit in the left as well. It started 2 and half weeks ago and it gradually worsen. Now I am at the point where typing and holding the computer mouse is very painful, which is a big problem for me. .
I am a grad student writing my thesis, so typing and clicking on the mouse all day is my job right now. I am falling behind and freaking out because now it is really painful. Today I just spent $200 on the state of the art ergonomic keyboard and mouse+ mousepad and gel wrist rest.
I have no idea if stronglift has anything to do with this pain at the begin with, but it is definitely not helping. Monday workout was already painful, but I hoped this will go away by today. Unfortunately this week the pain tenfolded. I probably should rest my wrists as much as possible.
I already switched down to do SL only twice a week, but now I think I maybe need to modify it or skip it for a week. Or maybe just skip the OHP, that seems to be the hardest? I still want to workout though. Maybe I should just make a leg day using machines like leg press and such ? What do you guy think?
I know that at one time I spent a lot of time on the computer and had extreme wrist & hand pain. Google carpal tunnel syndrome exercises . Flexing my hand and wrist ended up really helping and I no longer have problems. Even watch your hand/ wrist position during squats. Do not wrap your thumb around the bar. I believe that could cause lots of stress on your wrist.0 -
@red - when you bend your wrist(s) downward, is there a lump that's visible right on the joint? You may have a ganglion cyst. I have one in my right wrist that flares up every so often (usually if I haven't lifted in a while then jump into an exercise full force) and it hurts like a m*****f*****. It makes typing horrendous, especially since I sit at a desk and computer all day. They can occur from repeated stress on the wrist:
http://orthoinfo.aaos.org/topic.cfm?topic=a000060 -
I did my first workout today! It was a little intimidating, but not bad. I did wander around for a little while just looking at the equipment before I got up the nerve to do anything. I did my first three sets of squats in the power rack, but on the third, I looked up toward the mirror and realized that my form was way off - I was bending forward so that my back was going lower instead of my hips. And then I over corrected on the next rep, took a step or two back, and clanged the bar against the posts of the rack. Kind of embarrassing - the guy at the next station over gave me a look that was part amused, part sympathetic. Then when I was resting for the next set, I made the mistake of waiting outside the rack and too far away from it, and another guy who had just came in walked up and started adding weight to the bar. I wasn't feeling confident enough at that point to say anything, so I just stepped away to another bar and finished up without the rack.
Benches were fine, rows were harder since there was extra weight compared to the squats and bench. I definitely couldn't reach to get back to the ground each time with the small weights - I'll have to try stacking up some plates next time, but at the time honestly I didn't feel up to grabbing more weights and just wanted to get through. I was also paged by childcare when I had three sets of rows left, which was a separate story, but I was able to come back and finish after assuring my daughter that I was almost done.
I'm pleased, all in all, and looking forward to next time!0 -
Sounds like a great starting point! :drinker: Welcome, and ask questions. There are a lot of really smart women in here if you ever find yourself needing a sounding board!I did my first workout today! It was a little intimidating, but not bad. I did wander around for a little while just looking at the equipment before I got up the nerve to do anything. I did my first three sets of squats in the power rack, but on the third, I looked up toward the mirror and realized that my form was way off - I was bending forward so that my back was going lower instead of my hips. And then I over corrected on the next rep, took a step or two back, and clanged the bar against the posts of the rack. Kind of embarrassing - the guy at the next station over gave me a look that was part amused, part sympathetic. Then when I was resting for the next set, I made the mistake of waiting outside the rack and too far away from it, and another guy who had just came in walked up and started adding weight to the bar. I wasn't feeling confident enough at that point to say anything, so I just stepped away to another bar and finished up without the rack.
Benches were fine, rows were harder since there was extra weight compared to the squats and bench. I definitely couldn't reach to get back to the ground each time with the small weights - I'll have to try stacking up some plates next time, but at the time honestly I didn't feel up to grabbing more weights and just wanted to get through. I was also paged by childcare when I had three sets of rows left, which was a separate story, but I was able to come back and finish after assuring my daughter that I was almost done.
I'm pleased, all in all, and looking forward to next time!0 -
Today's workout just about killed me. I was basically swimming in my own sweat at the end!
Power snatch x2 EMOTM for 6 minutes @65 - I'm starting to get that hip drive thing down but my right arm definitely punches the weight up faster than the left. Have to work on that.
Squats
145x5
150x3x3
160x3
superset with assisted dips submax to submax "kipping" (ended up being 4/4 or 5/4 or 4/5 on all sets lol). My red band is about 80lbs of assist at the bottom if I have both knees in it
Then power metcon, for time of
- 180 single jumps
- 10 box jump overs @ 20"
- 9 barbell "manchild's" @ 55 (I did 3 reps at 65 and was like O.o nope!)
Took me about 17 minutes total if I take out what I approximater was the time to switch the weight/bar haha. A manchild, btw, is a mini complex of a power squat clean and a thruster (so a power clean with a squat at the end and then when you come back up you press that bar overhead). I noticed i have a hard time keeping my pinky under the bar in the rack position on the left side. While that doesn't really matter with a front squat, thrusters are tough customers when you're missing a finger under that bar. Wrist did not like that. Something else to work on!
I then tried to do an AMRAP of push-ups just to see how much the challenge week helped, and managed 23 unbroken with no pause whatsoever! I are a happy camper! 25 is just around the corner! ^^
But yeah, I'm smoked haha.0 -
My trainer invited me to the Crossfit type class he teaches today and I'm nervous because it's supposed to be hardcore, but he said I'll be okay. Gah! Guess we'll see.0
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Hey ladies it's the weekend..not a normal workout day for me but missed yesterday due to drinking...:drinker:
Nice lifts Wolf...amazing.
Trying 3x5 today just to see the difference. summer is here for me offically now so might do this for the summer.
So workout A for me today
Squats warmups 1x5@ bar, 2x5@65, 2x5@85 working weight 150 3x5
Bench warmups 1x5@bar, 2x5@65, 2x5@75 working weight 125 3x5
Rows no warm ups working weight @ 125 3x5
The 3x5 definately cuts time off took my 75-90min workout down to 45mins for A.
Have a great rest of the weekend ladies.0 -
My trainer invited me to the Crossfit type class he teaches today and I'm nervous because it's supposed to be hardcore, but he said I'll be okay. Gah! Guess we'll see.
There's nothing to be afraid of! Even if it's hardcore, no one is going to make you go harder than you can manage. The group spirit might motivate you to push your limits, and that,s actually a good thing! I do a crossfit-like workout and while I love it, i'm pretty sure i,d push even harder if there were other people around doing the same thing. As long as you do things in a controlled manner and watch your form, nothing bad should happen 0 -
My trainer invited me to the Crossfit type class he teaches today and I'm nervous because it's supposed to be hardcore, but he said I'll be okay. Gah! Guess we'll see.
There's nothing to be afraid of! Even if it's hardcore, no one is going to make you go harder than you can manage. The group spirit might motivate you to push your limits, and that,s actually a good thing! I do a crossfit-like workout and while I love it, i'm pretty sure i,d push even harder if there were other people around doing the same thing. As long as you do things in a controlled manner and watch your form, nothing bad should happen
Okay, so I did better than I thought.
Almost got through the entire thing, I didn't need breaks, we just didn't finish in time. Here was the workout.
100 reps (half you, half your partner) of:
wall ball squats
pushups (chest to ground, pick up hands between each one)
kettlebell swings (I think I used 20 lbs)
power clean (75 lbs)
tire flips
pistol squats (used trx straps with these)
row machine (each person burns 50 cals)
and last, which we didn't get to in time, chin ups0 -
Today's workout was great! It was definitely tough; I ate breakfast about 2 hours before so I was plenty fueled, but about 2 hours afterward, I wasn't hungry but was fading fast!
Barbell Complex (in my basement squeeeee!)
Empty bar - 8 rounds of the following:
5x Deadlifts
5x Bent over rows
5x Squats
5x OHP
10x Reverse lunges
5x Upright rows
Fantastic workout for only 30 minutes! Since Saturday is not my normal lifting day and I didn't do any chest work today, I'm going to do bench press and some other chest/tricep/bicep/abs work tomorrow. Should I attempt heavy squats tomorrow, too, or leave it since I did do light-weight ones today?0 -
Welcome to the weekend
Housework this morning. Gym and bike ride this afternoon
Workout B
Deadlift
1x5x55
1x5xcan't remember
3x5x95
I need to watch my form. Using back to much.
Arnold presses
1x5x16
1x5x24
5x5x30
Squats
1x8xbar
1x8x55
3x8x75
One more week at this weight just to make sure form is okay.
3x5xbar of front squats
some core.
15 km bike ride this afternoon.
Had a nice steak for dinner and am now very tired.0
