May workout check-in; May your squats be deep and plentiful
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You know it's been a killer workout when you collapse to the floor at the end and don't get up for about 5 minutes xD (I did do some stretching after a while though lol)
Power cleans emotm 3 times 85x2
then 5 mins 95x2
Push jerk
85x5
95x3
97.5x3
97.5x3
superset with Pendlay rows
90x10
95x8
100x6
100x5 (was supposed to be 6, and I did do it, but the form was so terrible I can't count it xD I might've gone a bit too heavy on these)
I then realized the workout called for 2 sets of 1-2 at the end and not 3 sets of 3 for push jerks, so I tacked on 105 and did 2 reps
Then the Cardio circuit I went all wrong about. 3 rounds
- Prowler 60m with 25lbs on (2nd round dropped to 15, finally caved in and did 40x10m shuttle sprints on the last)
- 10 burpees
- 30 KB american swings @ 30lbs
- 120 single rope jumps
I had to hold back a bit on the running cuz I couldn't even get through the burpees haha. Took 19:45 out of a 20min time cap. Hit some sort of a high before the last set of burpees and I kinda flew through them.
All in all lotsa fun, but now it's time for a deload week. After I try out the BW gauntlet tomorrow AM ^^
And I hear ya'll on the slow loss. I was focused on cutting hard around the holidays and all my lifts stalled and regressed. And I hated it. It led me to regain almost everything I had lost once I got off the challenge. Take it slow guys, it's better than burning out and falling off. (But hey, if my fat% isn't too wrong I've put on like 5lbs of muscle since january, hehe)0 -
To everyone: you are all such awesome women. I'm so thankful that this group exists and that we can all be so supportive of each other. The journey might have to be slow, but at least the company is great! Here's to us and our goals, and may we reach them without going nuts! :drinker:
Focused on squats today. Holy mackerel. That was intense. I plan to begin Wendler's 5/3/1 next month, so I'm nailing down form on all my lifts. Hip drive seems to actually "engage" consistently now that my feet are in a good position for me!
Not including warm up weights, I did...
Squats: 125lbs 5x5, 140LBS 3x5, 155lbs 1x5 (high insane volume, I know)
And threw in
OHP: 55lbs 2x5 (just because)0 -
Happy Thursday ladies! (OMG it's Thursday already??)
@wolfsbayne, thanks
I get super cranky when I miss lifts lol.
@stef, I loved your pep talk so much that I started a new thread to get some feedback
I did squats last night, my 3 week of 5/3/1
Squats:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
3 x 135 pounds
3 x 155 pounds
3 x 175 pounds-I only got 2 here, last month I got all 3 :grumble:
Assistance Work:
Chinups-AMRAP, I got 1 again, almost got 2 (knuckle level), then did negatives and repeated 3 times
Back Extensions-3 x 12 @ 35 pounds, I got 8, 8, 8
Split Squat-3 x 15 @ 65 pounds, someone was using the rack so I did this with 30 pound (each hand) dumbbells, got 3 x 10
8 round of 10 box jumps with 10 sec rest in between. I got all of them!
I posted a new thread (didn't want to hijack this one), maybe you ladies could take a look if you have a chance?
http://www.myfitnesspal.com/topics/show/1303567-picking-my-priority-strength-gain-or-fat-loss0 -
Cardio day! Just got in a 3.2 mile run on my lunch break at work.0
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Today is supposed to be a cardio day, but I have zero energy.
Yesterday: Workout A:
Squats: 2x5x45, 1x5x85, 1x5x125, 5x5x160
Bench Press: 2x5x45, 1x5x65, 4x5x85, 1x4x85
Bent over Row: 2x5x45, 3x5x80
Chin Up: 3x10x-54
Leg raises: 3x120 -
Squats today 205 3x5. These felt really good but, uh, heavy. We will be moving our weights upstairs tomorrow where the new power cage is.... Thank god. Doing these without a safety bar is just dumb.
OHP @90lbs 5,5,4,3,2. Haha. Should hav gone up with the fractionals.
Deadlift - still at a Deload because of lingering back pain. 245 1x5
I got a massage yesterday - first one ever. I think it really did help with the back an shoulder pain.0 -
Run today. Ended up driving into the city to enjoy some new paths. Getting really tired of the road out of town I usually run on. It was nice, I was going to go for a long run but ended up doing intervals and then walking back to my car. It was nice but challenging to deal with some hills.0
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I was way too exhausted to post yesterday, lol. I went to the gym at 6:30am, went to work for 3.5 hours, then taught swim lessons from 12:15-5:45. Some of that was driving time, but spent like 2 hours 45 mins total in the water. Today was 3 hours 15 mins in the water. Next week is similar, but the week after that I jump up to 7 hours of actual pool time. I have stayed at 2k calories like my trainer suggested, but that 7 hours a day session is going to see at least 500 extra calories a day.
Sorry if that doesn't make sense, I am too tired to think straight. I can tell I'm physically exhausted because I begin to stutter slightly. So obnoxious.
Yesterday I did:
Squats: warmup, then 5x5 @95
Bench: warmup, then 5x5 @70
Row: no warmup for this, straight to 5x5 @90, I have a feeling I will fail next weight increase, we'll see!
I purchased the warmup addition to the SL 5x5 program and I like it so far. Wait, I think I already told you guys that...anyway...
ETA: Oh God, I forgot to say, after my workout I did some box jumps and some farmer walks. Well, as I was grabbing the 25 pound dumbbell, it kind of slipped weird and I smushed the tip of my pinky under the weight into the rack. It's black on the bottom and I'm pretty sure I have a hairline fracture or something. Idk. It doesn't hurt bad or anything, but definitely still a little tender.0 -
Squat 75kg 5x5 (moving up next week... woa)
Bench 42.5kg 5x5 (I've been struggling with this weight forever, now I can get 5x5 nice reps without a spotter so I guess it's progress. Time to move up)
Barbell row 40kg 5x5 (42.5kg refused to go up)
Upright barbell row 30kg 3x8 (time to add weight here too)
Dumbbell side lateral raise 4kg 3x8 (5kg dumbbells are always MIA, damn)
Glute bridge with 15kg fixed barbell 3x8 (easy)
Quick cooldown run on treadmill0 -
Last night:
Squats 5x5 @ 85
OHP 5x5 @ 40
Deadlift 1x5 @ 85, 1x5 @ 100
After looking at what others are doing on deadlift, I thought I'd try a heavier weight because the 5 lb. increase at a time has felt so light. The 100 lb. was harder but not impossible. I left the gym on a high because while these weights are nothing compared to what some people lift, if you'd have told me a couple of months ago that I'd be doing squats with 85 lb., I'd have laughed at you.
Today, I'm going to get out for a run. We have beautiful weather today, not too hot, and I have no meetings this morning so it's easy for me to sneak out!0 -
Last night was exhausting. Also, crowded...every time I have to wait for the squat rack to start my workout, I end up browsing Craigslist. As soon as I find a really good deal on equipment I'm moving to the home gym.
Squats 5x5 @ 55 pounds - spending extra time at 50 working on form really paid off as moving up to 55 was a breeze.
OHP 5/5/5/4/4 @ 55 pounds - I commented last time that I needed to get fractional plates, as adding a full 5 pounds from 50 seemed like a lot. I ordered the plates but haven't gotten them yet, so I went ahead last night at 55 and didn't quite pull it off. The reps I did complete, I had a hard time lifting the bar evenly - my dominant hand lagged lower because it was doing more of the work, I guess. I really worked on using both arms as evenly as possible, which made the whole thing harder because I was limited by the weaker side and really had to focus to engage it. Those last reps on the last two sets, I started the lift and then just couldn't lift it all the way up. Next time!
Deadlift 1x5 @ 115 - I had to go back to the locker room after my OHP to take care of some female business before my deadlift, so I had rested for a bit before I started the set. The deadlift was exhausting, though. Like someone else said, you know it's a good workout when you just collapse for a few minutes when it's over, because you don't have the energy left to just get up and leave. I completed it and it felt good, especially after struggling with OHP, but my whole body was just exhausted for the rest of the evening.0 -
@rsp, my understanding was that DL's are supposed to be increased by 10 lbs each time if you follow the program (which I don't entirely)
My son woke up early this morning, which in turn woke up my daughter, who was tired and cranky and arggggggg. So I ended up really taking my time to get through the workout, it was frustrating but I got it done.
Squat 3x5 150lbs
OHP 3x5 51lbs
DL 1x4 170 lbs
Accessories
SLDL 3x8 120lbs these were really difficult after my traditional DL's
Glute bridge 3x8 70 lbs even with a cut up yoga mat velcro'ed to my barbell these still hurt my hip bones0 -
You ladies are so inspiring! I'm glad I joined this group.
Yesterday was a B workout:
Squat 5x5 70lb
OHP 4x5 40lbs (I'm going to need to those large washers eventually...)
DL 1x5 85lbs (Can't wait to get to the point that I don't have to create a platform for my bar/weights)
I believe I will start doing accessory work soon. I just want to feel more comfortable in the gym. And I HATE that we don't have a rack, only a smith machine. I'm hoping to get a home power rack for my 40th birthday in August and I'm dreading the deload that I know will come with it. But hey, some progress is better than none!0 -
Today was my first failed rep! On, you guessed it, OHP.
Squats: warmup set, then 5x5 @100lbs
OHP: warmup set, then 5-5-5-4-5 @70lbs. OOOF. I almost had it too.
DL: no warmup, straight to 145lbs and did 5x5
So now I'm DL at my body weight, and almost squatting 75% of my weight. I'm at 69% currently.0 -
Happy Friday ladies...Yah...Workout A for me today...get to try out my new bench...maybe the towel I've been using for extra padding can retire....:drinker: And it has extra stuff with it so once i get it all together might add in some accessory work..
Getting my workout in a bit earlier today as I am working from home and can monitor my emails as I work out...gotta love telecommuting...benefits of working for an ISP I guess...
I did get a bike ride in last night...almost 10miles in 30mins...was a good ride...looking to do the 20 mile loop soon...(hilly....:sad: )
Thinking of adding in HIIT sprints soon...just will feel like an idiot doing them on the road so might have to find a path...
@ Krok I hear you..first time ever after DL I felt so totally wipes I just sank...bleck.
@ sure ouchie...I've done similar things..including mashing my toe with my DL...
@ Liza nice lifts
So as mentioned workout A for me today
Squats @ 155 (staying here to nail my form)...definate lean forward on first set...the bar rolled up scared the crap outta me...jeez..need to get my head in it...3x5 on those
Bench @ 127.5 (moving up on those...eek 4,4, 2...wow new bench will take some getting used to that is for sure..higher requires wider grip...
Rows @ 115 (I was gonna do 10% but didn't want to unload bar of 25lb plates hehe)(deload as my form is just a mess I know I am using some form of momentum from my upper body to get that bar up so gonna correct that before it becomes habit) 3x5 on thosse no issue only had that feeling of pulling with upper body on one rep in 2nd set...so I am going to stay here next week and get that squashed.
Have a good weekend ladies...
ETA: I have to say i have banged my chin doing OHP..but not once until today did a bar land on my chin doing benches...that last rep on my 2nd set I really tried to get it up...and my spotter wasn't quite quick enough...:laugh:0 -
I'm glad this group exists, you guys are all so motivating
Squats: warmup, 5x5 55 lbs. I could feel my knees caving a little on the last set so I'm going to stay here next time, but my core feels a lot more solid and I'm getting lower.
OHP: warmup, 5/5/5/5/4 40 lbs
Deadlift: warmup, 5x5 115 lbs0 -
Hope everyone is having a good Friday!
Workout B for me today:
Squats: warm up, 5x5@85 (I can't seem to progress from this weight grr)
OHP: 1x5@45, 2x3@50
DL: warm up, 1x5@90
I did the first workout of C25K yesterday, and the combination of doms has my legs feeling like jelly lol :sad:0 -
I'm glad this group exists, you guys are all so motivating
Half the time I'm like, "Can't you guys go lift some pink dumbbells or something? I can't live up to this!" But then I get to the gym and try anyhow. :flowerforyou:
Workout B
Squats: warmup, 5x5x160
OHP: 4x5x55, 1x3x55
Deadlifts: warmup, 1x5x115
Bought fractional plates. I'm on to the OHP's wily ways and will not be defeated by it.0 -
Lovely lifting before the end of the month!
@Diane you'll love your fractionals!
So I'm at the parents right now as I had thousands of dollars worth of car work to do and we have a guy haha (a/c unit doesn't work right when its around 90+ so had to replace the whole damn thing) :sad:
But I got to go to the Y with my mom this morning and I have to say that workout whipped my butt!
Someone was on the one rack they have when we got there so I did:
Bench 3x5 70lbs (left fractionals at my apt)
Row 3x5 70lbs
Then there was pretty much a line of dudes for the rack because a handful came in so I went and did 3x5 assisted pull-ups at 120lbs I believe.
Then they STILL were all in there so I went to the arc trainer for a mostly steady state cardio session of 20 minutes.
Finally I got into the rack and of course that first set at 135lbs I felt like I almost failed because of doing cardio first. Phew. But got all 3x5.
A guy behind me was doing deadlifts and said he was impressed by my squats :bigsmile: He complained about never being able to get his wife to squat with the barbell and he never sees women in general with the big free weights so he was glad I was there doing them. Then we bonded because he does Stronglifts too. hurray!
Then I had to sit down for a few minutes because I was outright drenched in sweat and exhausted. Happy weekend!0 -
Tomorrow is my first official "day off" since Easter. I plan to skip the weights on Tuesday, too.
I gotta hand it everyone -- this month's seen some crazy awesome lifting. Can't wait to see what we can do in June!0 -
Just wanted to say thanks to whoever suggested a thumb- over grip for squats. It made a big difference in my form and stopped my shoulders hurting.:happy:0
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Alright, so Day 1 of "modified" SL...
Bench - 8,7,8 @ 76lbs
Bicep hammer curls - 3x5 @ 25lbs
Squats - 7,8,10 @ 115lbs
Side planks - 3x30 sec/side
Upright rows - 5,7,8 @ 55lbs
Reverse lunges - 7,8,9 (each leg) @ 55lbs
1-arm rows - 3x7 @ 40lbs0 -
Just wanted to say thanks to whoever suggested a thumb- over grip for squats. It made a big difference in my form and stopped my shoulders hurting.:happy:
Might've been me, in which case i'm glad it's helped! ^^
Deload week day 1 for me! Power bench and pistol squat skill work! I had only benched once in the last month so this felt great. I kept the weight relatively easy and focused on explosiveness and I think it's going to pay off ^^
Bench Press
85 for 2 sets of 5
95x3
100x3
105x3
Then did medium incline DB press 8x8
(5 sets @ 30, 3 sets @ 25lbs, 30s rest between sets.)
3 sets of 10
Double pistol w/ 3 secs hold at the bottom (so essentially a very close stand squat)
superset with EZ bar skullcrushers
3x10 single leg step downs
superset with 30s hollow hangs
3x10 TRX assisted pop-up/deck squats (because I just couldn't do it
) - yousquat down to the floor, roll onto your back, then swing back up to a standing position. My butt's still too big or my hip drive sucks or a bit of both. So, something to work on
superset with 30s superman
Ended with 2min AMRAP of sitout. Shoulders and abs huuurt now!
This workout sounded easier on paper than it ended up being, but it's mostly bodyweight and I pushed absolutely nothing to failure so recovery should be fine. I might tone it down a smidge for the next one, still, though. I need a nap lol.0 -
Krok, I know everything's relative, but I couldn't help but laughing. Your so-called "deload week" could probably kill me :laugh:
Cardio day for me and some unnecessary stats (yeah, I love stats)
5th-9th week of Stronglifts:
Squat went from 65 kg to 75kg
Bench press: 40 kg to 42.5kg
Row: 35 kg to 40kg
Overhead press: 32.5kg to... 32.5kg
Deadlift: 65kg to 67.5kg0 -
aww I'm just finishing my deload week. Work has been crazy so I typically just read posts on my phone here and there, and posting on a phone sucks so I usually don't. :laugh: I have to say though I'm a dork and get excited when I see a new post in here.
So here are my workouts for the week:
Sunday: Conditioning: Supersetx5 Hill sprint+10 burpees. rest repeat
Monday: Gym closed. booo. Day off Yay! I went for a long walk and enjoyed the sunshine:
Tuesday: Worked ot then hit the gym for a super quick deload:
Squats: 45x5, 95x5. 115x5, 145x5, 175x5+ Bench 45x5, 55x5, 65x5, 80x5
Wed& Thurs Off
Friday: Deload+conditioning
Deads: 135x5, 165x5, 205x5, OHP 45x5, 55x5, 65x5
Farmers walks with strongman style handles: Pick, walk 30'ish, drop, turn around, pick, walk back
55# per handx2
105# per hand x1
125# per handx3
First time I've done those so it was okayish. I wanted to play with a new strongman event since I deloaded everything else, and I didn't feel like setting up the yoke. :laugh:
Conditioning. Reverse pyramid from 10. KB swing+ Burpees. The kb was too light maybe? It was 30#. When I tried the next one up my shoes felt too squishy for balance. I had switched to sneakers instead of chucks for the burpees. Then again I was sucking wind hard after the first set so maybe it was fine.0 -
My trainer teaches a Crossfit type class on Saturdays, so went to that at 10am. It was rough, lol, I woke up dehydrated and tired. I drank 22oz of beer last night, a Russian stout, and I was drunk! Ridiculous. I think it was because it might have been like drinking on an empty stomach even though I'd had more than 2k calories that day.
I've lost 2 pounds since Monday, which means I need to eat a bit more to fuel my workouts and swim lessons next week.
Here's the workout I did today:
3 rounds, 20 reps
Wall balls
Hand release push ups
Box Jumps
Push press (just 45lb bar)
Burpees
KB Swings (25lb)
Tire Flip
Pull ups (I used a tire to jump a bit and pull myself up)
In 45 mins I made it through 2 rounds and didn't get to the last 4 of the 3rd round. Not bad for my second time doing something like that. 0 -
Wow! you guys are amazing! I see all these high numbers and am in awe! I've had my weight set since mothers day (thanks for the gift hubby!) but i was doing some lifting before that with what i had available. I always workout fasted in the am, about 5:30 I get going. That is about the only time i have available to do it. I also run on my off days, 2 short half hour and a longer 45 mins. Wondering if I should take another rest day somewhere in there? My quads are a bit sore most days. My squats were 100 today down from 105(but those were rough), OHP 45 down from 47, DL 125 down from 135. Last bench was 57 and rows were 65 down from 70 that day. I probably could have pushed them all but today I just didn't have it in me to lift like i did the last few times. I am thinking that is ok as i want to make sure my form is good and not to start getting sloppy. Thoughts from the group?0
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Today I did ICF 5x5 workout A. I didn't do the squats and am really hoping I can get back to them on Tuesday and that it won't hurt anymore behind my left knee. So, I did:
Bench press 3x5x85
Barbell row 3x5x80
Barbell shrugs 2x8x45
Tricep extensions 2x8 with resistance bands
Straight bar curls 3 and 1 x45. I really need some dumbbells so I can do incline curls instead because I can barely curl the 45# bar. We don't really have the means to get dumbbells right now though so I am thinking I will just be working on reps for awhile.
Good mornings 2x8x45. I will be doing these instead of hyperextensions because I don't think we have the right bench for me to be able to do hyperextensions.
Cable crunches 2x8 with resistance bands
Hip thrusts 8x45 These aren't part of the program but I wanted to do them just for fun.
I think as long as I stick to the plan and do 3x5 for the main moves and 2x8 for the accessories I will do just fine.0 -
Today's workout had nothing notable except for the very fact that it wasn't notable. I got in, did my workout, and got out, and none of the lifts gave me a huge amount of trouble. Feels like I'm getting the hang of things.
Squats: 5x5 @ 60 pounds
Bench: 5x5 @ 60 pounds
Rows: 5x5 @ 750
