May workout check-in; May your squats be deep and plentiful
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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.
Now that I'm not on lunch and I have more time to explain....Here is a video of Alanna Casey. If you start around the 1:33 mark you'll see how she sets up for bench. If you get to where your eyes are a little below the bar and THEN setup even if you're just doing a little arch/tightening shoulder blades you'll end up lower on the bench and have to undo everything when you unrack the bar.
Speaking of bench I forgot to post my bench from Tuesday. 531 "1" week for all my workouts
Bench
45x5, 65x5, 85x5, 95x5, 110x3, 125x4 I've done 125 for more reps than this before at a higher weight, so not sure what happened. I was feeling like my setup was off the whole time so maybe that was it. Bench is my worst lift so it doesn't hurt my ego as much when I don't get what I should :laugh:
Dumbbell bench
30lb dumbbells 5x10
DB Rows
30lb 3x10
Superset x3
15# curlx10
50# Tri rope pulls x10
Then today I had Deadlift/OHP
Deadlift
45x5, 135x5, 225x5, 245x5, 275x3, 310x8 The last time I repped 310 was in Late November and I got 6 and then thought I might die. I was sore for a week. I actually was feeling really good after 8 except for the lost feeling in my hands. Progress!
OHP
45x5, 65x5, 75x5, 85x3, 97.5x6
Sumo Deadlift
135 3x10
Paused Deadlift
185 3x5
Single leg SLDL
20# dumbbells 3x5
Assisted pullups
3x3
Ab wheel
3x8
Happy weekend everyone.0 -
Squats: 5, 5, 4 @ 145lbs
Rows: 5, 5 @ 65lbs; 5 @ 70lbs (hard!)
Bench: 5, 5, 5 @ 65lbs
I've been super depressed about my numbers lately, but today was good. Even though I didn't increase on anything, my squats and BP felt excellent. I will never underestimate the importance of trying different hip widths in the squat; I think I've finally figured out exactly where I'm comfortable, and where my hips have the most control over the movement. So yay for deloading and working on form, I guess!0 -
Same here :P And mine were definitely not too big to begin with... But I'm happy with the overall improvements lol@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. lol0 -
Same here :P And mine were definitely not too big to begin with... But I'm happy with the overall improvements lol@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
Psh, I like small boobs! They don't get in the way of... things? Also, e-high-five for the gf giving compliments! It's pretty awesome to be on the receiving (or the giving) end of it, I gotta say ^^
Last week of the first phase of the program. Things be getting serious up in here!
Power snatch emotm
65x3x2
75x5x1
Back squat
145x5
160x2x3
175x2x2 (PR CITY!!! all reps here were grinders, but they were clean! WOOP!)
superset with submax assisted dips & kipping assisted dips, which I think i'm getting stronger at.
The 20, 15, 10 for time of:
- Pull-ups (with both my black and red bands, these were tough!)
- Pike presses - kept my feet on the floor today
- Box jumps @ 20' (landing gave my shin a jolt a few times. It's healing okay but not as fast as I would like xD)
total: 15:50
As has been the case lately with these, I didn,t really feel like sticking around and doing any accessory work. I figure i'll keep that for the deload week. Plus I'm going back tomorrow so didn't want to wear myself out. Now for a nice hot bath and some freelance work because yay, making potential moneys on the weekends?0 -
@krokador The smaller my boobs get, the lower I have to bench though. lol
Yesterday's workout was:
Squats: warmup, then 5x5 @85
BP: warmup, then 5x5@65
Row: warmup, then 5x5@85
I've also been starting to do some accessory work now that I've gotten into the routine of doing SL. Yesterday I added in abductor and adductor work, since I had tried squatting heavier with my trainer and my left knee began to cave. He suggested adding in some abductor and adductor sets. He said aim for 3x10 with the last few reps being difficult to manage. It took a couple sets first to find out what weight that was though, lol, so it was more like 4x10 and 5x10 sets. Next time I have a good starting off point though.0 -
I didn't know if I would make it this week, came down with some chest cold/bronchitis kind of thing (think I caught from Brother-In-Law) so I didn't even exercise the past couple of days and I wasn't at my best Wednesday. I worked out so much on those elliptical trainers at the gym Monday I could not even do reverse curls with any real weight Wednsday, but today I did 50 lbs. and I went up in everything except bicep curls (which I need to increase next time as they were way too easy at 70). So, here are my workouts, I didn't strictly go by the book this time since I kind of winged it at the hotel gym so I am going to call them 1, 2 and 3. And yes, I squatted and deadlifted 105 lbs. today.
Workout 1 (Mon)
squats 5 X 5 - 80
deadlifts 5 X 1 - 85
Bench press - 5 x 5 - 75
Triceps Pulldown 5 x 5 - 100
Situps - 100 reps
Workout 2 (Wed.)
squats 5 X 5 - 85
upright row 5 X 5 - 65
bench press 5 x 65
overhand bicep curls 5 x 70
incline flys 5 x 5 - 40
ab crunches - 100 reps
Workout 3 (Sat)
squats 5 X 5 - 105
deadlifts 5 X 1 - 105
overhead press 5 x 5 - 55
reverse 5 x 5 - 50
underhand bicep curls 5 x 5 - 70 (need to increase this next time, too easy now)
flys 5 x 5 - 40
ab crunches (from decline position) 100 reps0 -
Meow! (Okay, I had to do something to go with the picture of my cat over to the left lol). Today was clean skill work, OHP and pull-ups! (AGAIN, rargh!)
Clean pulls went
105x5
115x5
125x3
135x3
I still haven't quite found that sweet spot where it's really heavy but not so much that my form breaks down. Ah well.
OHP
70x5
75x3x3
superset with machine assisted pull-ups of diff variations @ -80lbs. I'll be dropping the assist down 10-20lbs after the deload week methinks
Then today's chaos session (that's what the program calls them. They're essentially WODs)
4 rounds of 60s AMRAP/20s rest
- power recline rows (really explosive concentric)
- 1 arm KB snatch @ 20lbs
- front rack barbell lunges @45 (the bar was plenty enough!)
One heck of a 16 minutes sweat session!
Got a 10x1 min fast, 1.5min slow run that I'll go do soonish. And then the worst exercise of my day will be getting on the scale >_> No not really but it makes it sound dramatic and who doesn't like some drama! I could be a reality show by myself! Ha. no, not really either. I'm walking away now. :P0 -
So yesterday was my birthday and I decided that after my birthday I would re-commit to logging. My lifting has been strong and easy and I am assuming thats because I am eating at a big surplus. Not gaining weight, but they upped my synthroid so I am hoping that if I cut some calories I will start losing again. Anyway!
Yesterday I went horseback riding. That's not a ton of exercise, but I am pretty sure I can credit lifiting for the fact that I am not sore today. People are always talking about how sore horseback riding makes them.
Lifts:
Squats - several sets of sumo air squats. I really do think these are helping my squats in addition to helping The Weird Pain stay at bay. Many warm up sets then working 200 3x5. 200 pounds! Hugo deal for me! Yay!
OHP - 85 5x5. This is my third repeat at this weight I think. It was much, much easier than the first time. Going to bump up to 90 next time.
DL - I did a warmup set at 195 and then COULD NOT get my work set at 255 off the ground. It might as well have weighed 355 pounds. Don't know what was happening there. Oh well.
Run - 3 fast-ish (for me) miles in the park.0 -
So yesterday was my birthday and I decided that after my birthday I would re-commit to logging.
Happy birthday! Mine is tomorrow. Yay to May birthdays!0 -
Week 4 Day 1 today, B workout.
Squats: warmup, then 5x5@95 (was supposed to be 90 but I loaded 5 lbers on there instead of 2.5. Doh!)
OHP: warmup, then 5x5@50
Deadlifts: warmup, then 1x5@900 -
Anyone else buy the warmup addition to the SL app? I did. Figured it was just a couple bucks and would take some thinking away during those 6am gym visits.
~~~~~~I posted form videos in the proper thread for this workout~~~~~~~
Squats: warmup sets, then working set @90 lbs
OHP: warmup sets, then working set @65 lbs <~~~~my first time taking 3 min rests btw
DL: no warmup, straight to 135 lbs, felt badass using 45 lb plates
After this I decided I wanted to throw in some hanging leg raises, so I did 15...then I thought, hey, maybe I can get toes to the bar this time...
So, I took a quick break and pumped myself up for ONE toes to bar. Well, I did 5.
Then I did 10 pistol squats, and two more sets of 5 toes to bar and 10 pistol squats. I am pretty serious in the gym, but I could NOT stop smiling after this. Then I did a couple of sets of farmer walks to improve my grip, at that point my hands were over it...lol.
BTW, happy birthday to all my fellow May babies!0 -
Happy Birthday, Liza!0
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Happy birthday May birthday peeps!
Last night I decided that I would try waking up a little bit early (shock I know) and have an apple and some water before my workout. I felt great! And it helped me wake up. Plus the little extra time meant that I could do a really nice slow warm up and work on some hip mobility. My daughter ended up waking up early too, and with hubs off to work at 5 I decided that she could just hang with me. It took me a while to get through the workout as she is a bit of an attention hog, but I had a really good work out.
Workout B
Squat 140 lbs 3x5 working up from my last de load, I also took a video (taped my phone to the wall) and found I was going way passed parallel so that's good.
OHP 50 lbs 3x5 (yay I always feel good when I progress on this one)
DL 1x5 160 lbs my goal for May was to get to 170 lbs and I don't think I will make that, but at least I made some progress
Accessories
SLDL 3x8 120 lbs
Glute bridges 3x8 70 lbs
I'll go for a run this afternoon or maybe this evening. Speaking of running, my race on Saturday was AWESOME, so much fun. I wanted to run it all but that just wasn't going to happen (some bottlenecking at single track spots, steep down hills and some really really long up hills) but I pushed myself as hard as I could and next year I plan on doing the same race but beating my 42 minute time.0 -
(Late) Happy birthday Liza and skittles! And anyone else I might've missed
I did both a pretty intense workout and run yesterday so I decided to tackle mobility hard this morning with the Tapout XT 2 Recovery and mobility video. Anyone who thinks it doesn't count as a workout, I'll let the sweat on my mat beg to differ xD
Still thinking about going for a 2.5 mile steady run this afternoon, methinks. But we'll see what my legs say when I get there. At the moment my groin and butt are really, really tender. Lunges + hard runs = serious DOMS!
@llama Hey you still have a week to add those 10lbs. Go crazy and try it before the end of the month. Even if it's just 1 rep! Who knows, you might find that you get all 5 anyway!0 -
I managed to get thru 45 minutes today! Yay! I'm still sick and congested so I am thoroughly wiped out.
I decided to de-load today, too, on both squats and OHP. I am going to de-load on bench as well and probably DL's. Not only because of being sick, but I want to focus on form and work on using the 45lb plates on my squats (instead of 35's + 10's) since I seem to have trouble with the 45's. No trouble today, though!
Squats - 5x5 @ 135lbs
Hanging knee raises - 3x8 (during rest periods of last 3 sets of squats)
OHP - 5x5 @ 56.5lbs
Split squats - 5x5 (during OHP rest periods)0 -
Are we Rollin'..............wow....
So workout A for me today getting it in early as I have a potluck this evening and have to get something cooked for it...chicken stir fry.
My sister isn't joining me as she is at the hospital with her Father in law who is having open heart surgery....
I might be able to get caught up on the posts today...yah.
@Katrina yes I marked on my floor (pads) where my toes go once I found my favorite spot
@Sabrella my girls have shrunk too...down to a B cup for normal bras..C cup for pushup...36...used to be a 38 C or D, but they are back to "normal" minus the fact they aren't as perky now...breast fed my son and was fat for 20 years...:sad:
So squats warmup 1x5@bar, 2x5@65, 2x5@85 working weight @ 155 3x5 on those...just realized that is over BW for me now...:drinker:
Bench warmup 1x5@bar, 2x5@ 35, 2x5@65 working weight @ 125 as my husband stepped in too early last time thought I was gonna fail and he steps up I shake no cause I can't talk...grrr 3x5 on those time to move up
Rows @ 125 for form I still feel like my upper body is giving me momentum might be time to deload...:grumble: 3x5 but gonna deload down to 100 for form...I got 3 up on the 2nd set great form, 4th one..form started to break down...bam 5th one form off...:explode: oh well..not a biggy I guess...best to have good form0 -
Rolling, rolling, rolling...
Happy birthday to our May girls!Now that I'm not on lunch and I have more time to explain....Here is a video of Alanna Casey. If you start around the 1:33 mark you'll see how she sets up for bench. If you get to where your eyes are a little below the bar and THEN setup even if you're just doing a little arch/tightening shoulder blades you'll end up lower on the bench and have to undo everything when you unrack the bar.
Thanks so much! I googled her video, I think my setup needs a bit of work, my feet are definitely not that far back when I bench, and I'm not nearly as arched either. I'll be attempting her way on the next attempt 0 -
Rolling, rolling, rolling...
Happy birthday to our May girls!Now that I'm not on lunch and I have more time to explain....Here is a video of Alanna Casey. If you start around the 1:33 mark you'll see how she sets up for bench. If you get to where your eyes are a little below the bar and THEN setup even if you're just doing a little arch/tightening shoulder blades you'll end up lower on the bench and have to undo everything when you unrack the bar.
Thanks so much! I googled her video, I think my setup needs a bit of work, my feet are definitely not that far back when I bench, and I'm not nearly as arched either. I'll be attempting her way on the next attempt
Not to confuse but here is another one...feet in a totally different spot.
https://www.youtube.com/watch?v=34XRmd3a8_0
Sara posted this in the ETP FB group and she and I discussed foot placement
My comment wasinteresting but confusing...the foot position...when I started I was flat footed but have seen many a demonstration video where that is not corrected or encouraged...not questioning just wondering why the difference between trainers..ie Dave Tate and her. I prefer feet flat (less hip cramping)
Her response wasIn my opinion, it depends on preference/leverages. However, some federations like the USAPL require heels on the floor, so it's best to train that way if you are going to compete in those federations.
So I have started putting my feet forward (not that I am going to compete) just to see how it goes...and to be honest either or is good with me...
I find I have more leverage when my feet are back, but I get more of push and feel it in more parts (belly) when they are out further like in this video.0 -
Happy belated birthday to all the recent birthday people!0
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So squats warmup 1x5@bar, 2x5@65, 2x5@85 working weight @ 155 3x5 on those...just realized that is over BW for me now...:drinker:
Yup. Love this feeling. And I've done it twice recently (after I threw my back out, I deloaded and then worked my way back up), and the exciting thing about passing my BW mark again is that the second time happened 5 pounds earlier than the first. :drinker:
Workout B (do we get extra workout points for going on a holiday, btw?)
Squats: 2x5x45, 1x5x85, 1x5x125, 5x5x160
OHP: 3x5x55, 1x4x55, 1x3x55
Deadlifts: 25x45, 1x5x80, 1x5x110 <-- woot, did not throw my back out again at this level, woot!
Chest dips: 3x10x-42
Leg raises: 3x10
The gym was HOPPIN' this morning.0 -
Not to confuse but here is another one...feet in a totally different spot.https://www.youtube.com/watch?v=34XRmd3a8_0
Sara posted this in the ETP FB group and she and I discussed foot placement
My comment wasinteresting but confusing...the foot position...when I started I was flat footed but have seen many a demonstration video where that is not corrected or encouraged...not questioning just wondering why the difference between trainers..ie Dave Tate and her. I prefer feet flat (less hip cramping)
Her response wasIn my opinion, it depends on preference/leverages. However, some federations like the USAPL require heels on the floor, so it's best to train that way if you are going to compete in those federations.
So I have started putting my feet forward (not that I am going to compete) just to see how it goes...and to be honest either or is good with me...
I find I have more leverage when my feet are back, but I get more of push and feel it in more parts (belly) when they are out further like in this video.
Thanks Stef! Those are really good points/videos as well, that's more like what I've been doing all along. I'm going to play around with my foot placement and shoulder placement on the bench on the next attempt, and I'm also going to try a power cage and lower the bar just a bit to see if that helps at all.
This has given me a bunch of things to try, so thanks everyone!0 -
Yes I absolutely agree foot placement is personal. I actually bench with my feet in front of my knees so I can keep a flat foot. I was just trying to show how far toward the front of the bench she starts out. You have to be really flexible to have your feet behind your knees with your whole foot on the floor, but it can be done! :laugh:0
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Yes I absolutely agree foot placement is personal. I actually bench with my feet in front of my knees so I can keep a flat foot. I was just trying to show how far toward the front of the bench she starts out. You have to be really flexible to have your feet behind your knees with your whole foot on the floor, but it can be done! :laugh:
Yes...not me tho...:bigsmile:
I do find I get more leverage with feet back behind knees and I am finding the heavier the weight gets the more I want them back there...helps get the arch higher etc...
Or it could be I just felt like it today....:laugh:0 -
Short session with the trainer today since we took measurements and I showed him my form videos. I also had to show off how I could get my toes to the bar now on hanging leg raises because I couldn't do it 4 weeks ago.
We did 65 pound power cleans, then kettle bell swings (I have no idea what weight...lol, like 20 or 25), and some type of squat with a dumbbell where it is down between my legs then I raise up from the squat and straighten my arm up. Idk what those are called. But my legs were killing me after this. It was like 10 cleans, 15 swings, 20 squats and I did 3 rounds.
Haven't lost weight, maybe a pound, but lost 1.5% bf. I was aiming for that when I raised closer to a maintenance level, so I'm excited because it means what I had calculated is working pretty closely.0 -
Workout B for me today.
Squats: warmup, 5x5 45
OHP: warmup, 4x1 45, 5x4 45
Deadlift, warmup, 4x5 115
Still working on squat form. I did a lot of core work and hip/ankle mobility this weekend and it sees to be making a bit of a difference. I think my core is also the problem on my OHP, which I'm deloading next session.0 -
I was a sore, stiff bunny when I woke up this AM (didn't hep that I somehow slept on my belly all night. I never do that anymore but sometimes when insomnia hits it's the only way I can fall asleep. I usually don,t wake up in that position though xD). Hitting some mobility helped a ton but I gotta say my lower back is still a bit stiff. Ah well. I did have my chalk today to try out and it helped a ton! (I ordered a box of 8x2oz on amazon. Anyone needs some? lol)
Snatch Balance & OH Squat complex
65x3,
85x2x2
87.5x2
90x2
Front Squats superset with step box jumps (up to 24' on the last set. That one took a lot of convincing myself I could do it. My shin still hurts and all O_o It was a pretty definite success! Cleared that box like it was, well, a box. What were you expecting? xP)
110x5
130x3x3
Then ended the session with this little grinder here
1200m row
40 recline rows
40 push-ups
10 clean & jerk @ 75lbs (I had loaded 95 to begin with, WTH was I thinking?!)
There was more to it but i hit the time cap of 17 minutes so I did a minute of hollow hang and called it a day.
@suremeansyes sounds like goblet squats but normally you don't push the weight up between reps, lol. Aren't power cleans awesome?! =D0 -
Two workouts to post as I missed Saturday
Saturday was workout B
Deadlift
1x5x60, 1x5x70, 3x5x100 (woohoo)
OHP
1x5xbar
Arnold presses
1x5x10, 1x5x12, 5x5x17.5
Squats
1x8xbar, 1x8x60, 3x8x80
I widen my stance with squats and it is som much better.
Monday workout A
A goal that I am trying to acheive is being able to do a pull up so I have some exercises that my trainer gave me and I have been doing those before my lifts.
Squats
1x8xbar, 1x8x55, 3x8x75
Bench Press
This was a real struggle this week.
1x5xbar, 5x5x60
Barbell row
1x5xbar, 1x5x55, 2x5x65, 3x5x75
keep up the great work everyone. You are all an inspiration to me.0 -
Happy Birthday Skittlez!
I had my first hangoverishsomething today, although I just had two half full glasses of whine! I drink very rarely and never much, but that o_O
So I woke up at 5am, head hurt like a ***** and I felt super meh at the gym at first.
Squats 110lbs ( 50kg) , I felt so weak, it wasn´t even funny anymore.
I skipped OHP completely and went straight to deadlifts, where I was able to lift more than my BW!
I first went with 159lbs - that´s where I am now.
But then I thought I could lift a bit more and went to 176 lbs. Then I got curious and went on to 187 lbs and the last try was 198 lbs! I did only one of each after the 159 lbs but still.
Beast was back :-D
Maybe I will be able to lift the 100kg (220 lbs) until my birthday end of next week after all...
No I am hungry0 -
Wow such birthday. Very felicitations! So cake.
Squats: 5, 5, 5 @ 145lbs
OHP: 5, 5, 4 @ 55lbs
Deadlift: 2 @160lbs, 3 @155lbs
Stalling rant. I've been doing SL seriously since December and had hoped to have a better BF/LBM ratio by this point. Even though I've still got a bit of body fat to kill (sitting at ~25% ish), I'm starting to see what Joy Victoria means when she says if you don't have appreciable muscle to cut down to, and, depending on your BF%, it's not always worth cutting.
I'm pretty squishy, and even though my weight isn't ideal (~150lbs @ 5'5.5"), I might just allow myself to enjoy my workouts again (chasing the slightly mythical recomp?) I think it might be time to shift my 20% deficit into TDEE to fuel my lifting .
TL;DR Going to eat at maintenance and hope my lifts start going up again over the summer without additional fat gain.
EDIT: spelling0
