May workout check-in; May your squats be deep and plentiful
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Haven't logged or posted in awhile. Had a crazy week with three overnights so I haven't done a lot of workouts. The good news is that my forced sleep-deprived rest seems to have finally fixed The Weird Pain. I am happy to report that my squats are 100% pain free. Its hard not to want to throw 20 or 30 extra pounds on there in glee.
Today - Squats 190 3x5
Bench - 125 5x5
Rows - 105 5x5
Last workout I did DL 255 1x5 which was super exciting.0 -
I find myself looking forward to going to the gym much more than most other things (aside from eating, methinks. And time spent with the gf) these days xD
Today was EMOTM x6 of 3 power cleans @ 85lbs. My technique wasn't great today, my bluetooth kept crashing and I had to wokrout without my music
But these felt rather easy sooooo, yay?
Then moved on to 4 sets of push jerks.
75x5
85x3
90x3
95x3
superset with pendlay rows
85x10
85x10
90x6
95x6
Then for time
10, 8, 6, 4 x 10m opf prowler push (started with 25lbs, dropped it at the 8th length of the first set)
fllowed with 10, 15, 20, 25 of "pull-ups" which I ended up doing bodyweight reverse rows and recline rows to mix it up.
Took me 18 minutes and a lot of sweat!
I love these workout sessions =D0 -
Workout A this morning, I deloaded squats a lot because a) I need a break from squatting heavy and b)race on Saturday.
Squat 3x5 135 lbs, gonna stay here on monday's work out and build back up to the 160 lbs I was at last time
Bench 5/4/4 86 lbs
Row 5/4/4 77 lbs I think it is time for a deload on these too
accessories
Front raises 3x8 30 lbs
flies 3x8 15 lbs
DB rows 3x8 25 lbs0 -
Awesome lifting ladies!
I was lazy on Monday and sick on Tuesday, but I did manage to get a strength workout in last night.
Squat day on Round 6 of Wendlers, my 5 week.
Squat:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
5 x 125 pounds
5 x 145 pounds
5 x 165 pounds-The last rep was ugly, but I got it this time. Last month I failed this one, so repeat this round.
Assistance Work:
Split Squats- 3 x 15 @ 65 pounds, got them all
Back Extensions- 3 x 10 @ 35 pounds, got them all
Chinups-1 unassisted, 3 negatives, 3 assisted with resistance band
8 rounds of 10 box jumps with 10 seconds rest in between. Krok, I didn't hurt myself so I can't join in on the Tuesday club from last week
So I normally do some rotator cuff and scapula work after all of my workouts, with light weights, resistance bands, and the pulley machines. I made the mistake of doing the chinups at the very end of my workout, after everything else, and I think it impacted my performance. I thought I should be able to get 2 this week, and I think if I'd done them right after my main squats, I probably could have. Things to remember for next week
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Today was workout B for me.
Squats 105 5x5
Overhead press 65 5x5 Woo hoo!!!
Deadlift 150 1x4 This is my second time failing this. Blah!
I am really thinking that switching to 3x5 may be beneficial for me. I'm not trying to make excuses but I think that eating at a deficit is making Stronglifts really hard for me. Does anyone have experience with the Ice Cream 5x5 plan? I was thinking of doing the cutting version which would be 3x5 of the main lifts and 2x8 of the accessory lifts and increasing every other time instead. Obviously, I could just do Stronglifts at 3x5 so I'm not sure what to do.0 -
Krok, I didn't hurt myself so I can't join in on the Tuesday club from last week
That was only 2 days ago! I wouldn't actually wish for anyone to hurt themselves!0 -
My girlfriend keeps calling me skinny and says my *kitten* looks even better than it did. So HOORAY FOR SL! Lol
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Squat 75kg 3x5
Bench 45kg 4,3,1 (no one around to spot me so I played it safe... maybe too safe. I'm happy anyway) then 40kg 2x5
Barbell row 42.5kg 5x5 but I still can't get all five reps to my chest... Work in progress!
Upright barbell row 30kg 3x8
Superset: dumbbell side lateral raise 4kg and glute barbell bridge with 10kg fixed barbell: 3 rounds, 10 reps each.
Single-arm dumbbell bent-over row 12kg 1x8 then 10kg 2x8
@dennie24: it depends on your goals. How large is your deficit? I was eating at TDEE-20% when I started SL (500 cals deficit), but as soon as I've started adding a fair amount of weight my performance really began to suffer and I upped my intake to TDEE-15% (approx. 300 cals daily deficit).
If fat loss is your priority and your protein intake is reasonable, doing 3x5 three times a week with some accessory work IMHO is still enough to retain your muscle mass while you're cutting.
@suremeansyes: yay to SL and amazing bums! 0 -
I've never done Ice Cream, so I can't comment on it, but switching to a 3x5 makes a ton of sense to me. Energy levels are obviously lower at deficit, and so long as you're getting in there and lifting heavy things to preserve the muscle, I think lower volume is fine.I am really thinking that switching to 3x5 may be beneficial for me. I'm not trying to make excuses but I think that eating at a deficit is making Stronglifts really hard for me. Does anyone have experience with the Ice Cream 5x5 plan? I was thinking of doing the cutting version which would be 3x5 of the main lifts and 2x8 of the accessory lifts and increasing every other time instead. Obviously, I could just do Stronglifts at 3x5 so I'm not sure what to do.
I've been doing this (and actually, even the 3x5 is getting hard; must be time for a TDEE break!) and it not only decreased the amount of time in the gym, but I still had energy after I left!0 -
Today was workout B for me.
Squats 105 5x5
Overhead press 65 5x5 Woo hoo!!!
Deadlift 150 1x4 This is my second time failing this. Blah!
I am really thinking that switching to 3x5 may be beneficial for me. I'm not trying to make excuses but I think that eating at a deficit is making Stronglifts really hard for me. Does anyone have experience with the Ice Cream 5x5 plan? I was thinking of doing the cutting version which would be 3x5 of the main lifts and 2x8 of the accessory lifts and increasing every other time instead. Obviously, I could just do Stronglifts at 3x5 so I'm not sure what to do.
Somehow missed this yesterday. I ran ICF 5x5 for a month at a caloric deficit and stubbornly trying to do 5x5 and while my squats progressed fairly well (barring a knee issue) and my deadlift would go up kinda well, my upper body lifts were stagnant. In restrospect, doing the 3x5 would've probably been a much better idea, and the accessory work isn't *too* taxing so should come in handy rather than slow you down at that point.
On a workout note: weee, I managed to stick to 6mph for 20 minutes on a 2mile run this morning! ^^ And threw in some BW stuff at the end for good measure. Friday, here I go!0 -
@dennie24: I do 3x5 and it works well for me. I'm doing TDEE-20%, sometimes my deficit is larger than that. The weight is taxing, but the time in and out is great and I'm still doing pretty good on my lifts. I'm in the same camp as Katerina...if you're getting in there and lifting heavy things and it's not easy for you, then you'll do fine. That's the way I look at it for myself. With struggle comes change.0
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Took a yoga class last night for the first time. I'm hoping to increase my flexibility so my squat form improves. Today, I fell sore in places I didn't know I had. Tonite will be SL workout A. I hope my legs hold out. 0
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Workout A today:
Squats 5x5 125
Bench 5x4 80, I deloaded to 65 and did 1x5 to get my 25 reps in
Barbell Row 5x5 80
I seem to have pulled a muscle or something in my right elbow/forearm, so might only be doing squats for the next couple of lifting days. :sad:
On a more positive note, I ran 7+ miles yesterday morning and knocked 21 sec/mile off my time. Training for the Bix 7 in July.0 -
Krok, I didn't hurt myself so I can't join in on the Tuesday club from last week
That was only 2 days ago! I wouldn't actually wish for anyone to hurt themselves!
Really? Wow...maybe I'm still sick, I'm getting my weeks mixed up. Oh boy! Anyway, I thought you'd like to know I'm still being careful with the box jumps, like you told me to!0 -
@dennie24-I haven't done the Ice Cream one (looks interesting though) but I went down to 3 x 5 on a cut as well, and when I stalled out on that, I switched to Wendlers because I couldn't handle squatting 3 times a week.
Happy Friday ladies!
I did bench press last night, my 5 week of 5/3/1
Bench Press:
5 x 45 pounds
5 x 60 pounds
3 x 70 pounds
5 x 75 pounds
5 x 90 pounds
5 x 100 pounds-Got them all, new rep PR for me!
Assistance Work:
Incline Dumbbell Flyes-3 x 12 @ 15 pounds in each hand, I got 12, 10, 10
Assisted Pullups-3 x 10 @ 45 pounds supported, I got 4, 5, 4
Unassisted Dips- AMRAP, I got 3 x 5
I also decided to run stairs last night, and I figured out really quickly I shouldn't do this after squat day. I can barely walk today lol.
ETA: I'm still having trouble unracking the weight when I hit 95 pounds or higher on my bench press. I end up sliding up the bench further to get the leverage I need, and I think that might be affecting my form. Any tips?0 -
Really? Wow...maybe I'm still sick, I'm getting my weeks mixed up. Oh boy! Anyway, I thought you'd like to know I'm still being careful with the box jumps, like you told me to!
Good, good! I think I might wear my soccer shin pads the next time I do box jumps. Even if it's just for the psychological edge xD Although, they didn't protect me from a swift kick to the shin back when I played soccer that actually led to a worse bruise than this, somehow.ETA: I'm still having trouble unracking the weight when I hit 95 pounds or higher on my bench press. I end up sliding up the bench further to get the leverage I need, and I think that might be affecting my form. Any tips?
Does your upright have multiple height levels? Any chance you could set up in a power rack instead where you could be a little closer to the bar from the bench? My guess is you would get better leverage if the bar was just an inch lower, and thus you wouldn't have to scoot up to unrack it safely.0 -
I trained yesterday but was too busy to post.
I had to do my squats last because the rack was occupied the whole time - first time ever and I hate that. It was really hard for me with the squats, I feel like I am not really increasing anymore since I went lower with the weight due to form issues.
Squats, 5x5 @ 121 lbs (55kg)
Bench, 4x5 @ 77 lbs (35kg) and 1x5 82 lbs (37,5kg)
Rows, 5x5 @ 66 lbs (30kg) had to decrease because of the not- free- rack.
At home I did some barbell complexes with my brand new bar :-D (weights are coming monday, I guess 170kg should be enough for a couple of month :laugh: )0 -
Two workouts to report - Workout A on Wednesday evening, and workout B this morning. Second time through for each.
Wednesday:
Squat 5x5 @ 50
Bench 5x5 @ 50
Row 5x5 @ 70
Bench was fine. I had concerns about my form on squats and I know I wasn't getting the full range of motion on my rows, so I'm not ready to increase weight on either. Need to focus on full-out reps with good form even if that means I don't get all 5 reps in a set.
Today:
Squat 5/5/2/5/3 @ 50
OH Press 5x5 @ 50
Deadlift 1x5 @ 105
Repeating squats at 50, but focusing on form and getting below parallel on every rep. This meant there were a couple of sets where I got down low and couldn't get back up again, so I dumped the bar in the rack. That's okay - improving my form is still progress, so I'll repeat on Monday and try to hit every one.
OH Press - I hit all my reps here and I think my form was fine, but it was tough. I'm going to have to get some fractional plates because the idea of adding another 5 pounds next time is daunting.
Deadlift was fine, although I was tired from the first two exercises.
Today was also a bit different because I was working out in the morning, instead of late afternoon/early evening. So instead of having already had a significant number of calories during the day, the only thing I had had to eat was the protein smoothie that I usually have after a workout. (I knew I wouldn't be able to make it after my workout as I had to head in straight to work, so I wouldn't have access to my blender.) I think it definitely made a difference in my energy levels. Those of you who work out in the morning, what do you eat beforehand?
Edit: I made a separate thread for the question about food, so please feel free to reply there instead of crowding up this thread. 0 -
Today was also a bit different because I was working out in the morning, instead of late afternoon/early evening. So instead of having already had a significant number of calories during the day, the only thing I had had to eat was the protein smoothie that I usually have after a workout. (I knew I wouldn't be able to make it after my workout as I had to head in straight to work, so I wouldn't have access to my blender.) I think it definitely made a difference in my energy levels. Those of you who work out in the morning, what do you eat beforehand?
A whole load of... nothing! Haha. I can't eat anything substancial before a workout, else I get cramps. If I'm really starving I'll have a toast with some honey, jelly, or PB on it. I've been working out on an emtpy stomach for months now and I like it better that way. I feel sluggish when I've had food. I do try to have a bit of a higher carb dinner the night before and always workout in the AM barring extreme circumstances, tho.0 -
Hi ladies! Hope you're doing well!
I had to skip my Wednesday workout because I fell and bruised my shoulder and back. I was able to get a lighter workout in today, though, so I'm feeling happy.
Squats: warm up, 3x5@75, 2x5@80
BP: 3x5@45, 2x5@50
BR: 2x5@45, 2x5@50, 1x5@550 -
@dennie 24 - why squats bad? what do you think the problem is? Do you just feel off or uncomfortable? About the deficit and SL What are you doing for calories are you doing TDEE method or MFP eat back calories? I found it difficult to eat back calories when I started this because I dont know how much I am burning lifting....I was always hungry. I switched it up and started TDEE method and that has really helped. I never feel hungry like I did with MFP calculations.
@llamapants- ROTFL about you running in circles around your daughter. Soooo funny!!! :laugh: :laugh: Do what you gatta do and dont worry about anyone else! WTG for still getting some activity in...
@aabru Welcome back!
@Suremeansyes YES!!! Best GF ever! Looking skinny is a great compliment..then you get the added nice booty comment. Shes a keeper!!!
@dldoddy-Yay for Yoga! I get 1 workout of yoga in a week I wish I could do more...with only 24 hours in a day I just dont have enough time
OK- So Stronglifts this week have kicked my butt today is a rest day for me but I figured I would check in. I have been keeping up with SL just not having a whole lot of extra time to come and log it all. Hope everyone has a great holiday weekend :bigsmile:0 -
Really? Wow...maybe I'm still sick, I'm getting my weeks mixed up. Oh boy! Anyway, I thought you'd like to know I'm still being careful with the box jumps, like you told me to!
Good, good! I think I might wear my soccer shin pads the next time I do box jumps. Even if it's just for the psychological edge xD Although, they didn't protect me from a swift kick to the shin back when I played soccer that actually led to a worse bruise than this, somehow.ETA: I'm still having trouble unracking the weight when I hit 95 pounds or higher on my bench press. I end up sliding up the bench further to get the leverage I need, and I think that might be affecting my form. Any tips?
Does your upright have multiple height levels? Any chance you could set up in a power rack instead where you could be a little closer to the bar from the bench? My guess is you would get better leverage if the bar was just an inch lower, and thus you wouldn't have to scoot up to unrack it safely.
Thanks Krok! I was wondering the same thing about shinpads, except I was thinking of using them for deadlifts lol. My shins get bruised up every.single.time and it's finally shorts weather here and I have more bruises than when I was playing rugby!
I was thinking the same thing, I just need the rack to be an inch lower. The upright does have multiple height levels, I found a picture of a similar bench:
The lower level is just a bit too low though, I can't get leverage there either. At the coed gym they do have power cages, so I'll give that a shot and hope that no one yells at me for benching in the squat rack 0 -
Today was Workout A for me.
Squats: warmup, 5x5@45
Bench Press: warmup, 5x5@65
Rows: warmup, 5x5@60
I deloaded all the way on squats because I think my form has been off the whole time, but I only noticed when I hit 60-65. Per a suggestion in another thread I put some weights under my heels today, which helped a lot and confirmed that I really need to work on ankle mobility. Also I finally found out what "buttwink" means and I definitely have it. So I'll be staying at 45 while I work on mobility and core strength. It feels like two steps forward and one step back, but I'm glad I caught myself before anything went seriously wrong.0 -
ETA: I'm still having trouble unracking the weight when I hit 95 pounds or higher on my bench press. I end up sliding up the bench further to get the leverage I need, and I think that might be affecting my form. Any tips?
Man I get busy for a couple days and the thread is blowing up!
I noticed this though and are you saying you have to slide up toward the head of the bench? If I'm not misunderstanding this you could just start further up the bench to begin with. Before I arch my head, neck and part of my shoulders are hanging off the top of the bench.0 -
Thank you all so much for your input. I have been averaging 1580 calories a day ( everything is weighed except for liquids that are measured) for the past 6 weeks and have lost 4.2 pounds so, if I am doing the math right, that puts me around TDEE-18%. With 35-40 pounds still left to lose, fat loss is definitely my priority. I'm not sure what the problem is for me with squats. They are my favorite of all the moves but they just feel really hard and my form completely breaks down by the last set. I am going to try out 3x5 tomorrow and then try out the ICF program using 3x5 and just see how it goes. I purchased the 5/3/1 book yesterday and am pretty sure that's what I will be working toward because I think I would perform a lot better on squats if I wasn't doing them everytime. Thank you all again. 0
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ETA: I'm still having trouble unracking the weight when I hit 95 pounds or higher on my bench press. I end up sliding up the bench further to get the leverage I need, and I think that might be affecting my form. Any tips?
Man I get busy for a couple days and the thread is blowing up!
I noticed this though and are you saying you have to slide up toward the head of the bench? If I'm not misunderstanding this you could just start further up the bench to begin with. Before I arch my head, neck and part of my shoulders are hanging off the top of the bench.
Hi Fittree! Yep, that's what I have to do, but I could be doing it wrong, it's highly likely Hmm, maybe it's time for a form check video, I haven't done one for bench yet.
I watched Rippetoe's video:
https://www.youtube.com/watch?v=SQutODgl2J4
and he said when you look up your eyeballs should be on the side of the bar closer to the foot of the bench, so that's what I've been trying to do, but it's very possible I've slid too far down the bench to compensate when I'm trying that cue.0 -
Happy Friday Ladies...workout B for me today...Yah Deadlifts...
@dennie24..I have recently switched to 3x5 for time only but I did do 5x5 through out my entire deficit period however I did find I did stall out sometimes or my form would be way off...it's really a choice. I am liking 3x5 for the time...
My sister is joining me again...hmm trend maybe...*ah she didn't show...oh well...not a problem for me my workout is going a bit quicker...man that sounds selfish...:bigsmile:
Squats @ 150 (normal warmup)staying here for form...gonna stay tight should be able to move past this after today 5x5 on those and yes moving up
OHP @ 90lbs (normal warmup) due to failure last time (crosses fingers) 5,5,4 :sad: not sure if it's cause my son was "chatty cathy" today or what oh well...one more time next week should nail it.
DL @ 200lbs (gonna move up) 1x5 on those...that was deload weight..gonna stay there cause rep 2,3 were iffy on form...
Have a good weekend ladies.0 -
Workout A
Squats: 2x5x45, 1x5x95, 1x5x125, 5x5x155
Bench: 2x5x45, 1x5x65, 2x5x85, 3x5x80
Rows: 2x5x45, 5x5x75
Chinups: 3x10x-54
Leg Raises: 3x10 (woot)0 -
I gave myself an extra day to recover from the stomach bug and did my Tuesday workout on Wednesday and pushed my workout yesterday to today. That still gives me a day tomorrow in between starting week 4 on Sunday.
Wednesday's workout was:
Squats@80 lbs.
OHP@55 lbs. (couldn't do the full reps so will stay at that weight next time)
Deadlift @80
Today's workout was:
Squats@85
Bench@65
Barbell Rows @700 -
@Suremeansyes YES!!! Best GF ever! Looking skinny is a great compliment..then you get the added nice booty comment. Shes a keeper!!!
@Kita328 I agree, she is!
@sbarella Unfortunately my boobs are smaller now, but that's alright, they were too big to begin with. lol 0
