May workout check-in; May your squats be deep and plentiful
Replies
-
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?
Having to deload one time might just be a bad day. If you have to deload continually and you want to progress with weights you'll either have to eat more or rest more. There's nothing wrong with working on form, but make sure you're not just using it as an excuse to avoid adding weight. Foam rolling can have a huge effect on recovery for a lot of people so it's something to try if you haven't already. Also make sure you're going past parallel which is when the posterior chain takes over,0 -
Pull & HSPU day was pretty nice! I'm feeling pretty energetic right now!
Pendlay rows
85x2x5
95x3x3
Every rep was explosive, pulled from a dead stop, and I filmed 2 sets and can also safely say, my back remained static the entire time. No momentum whatsoever! Aaand this is how I'll get myself to enjoy deloads haha (as a reference, last week I was pulling 85 for sets of 10)
Wide(ish) grip pulldowns, 70x8x8 30s rest between sets. Learned from yesterday and went a lot more conservative with the weight so I didn't have to drop down. My shoulds are sore and stiff from those incline DB presses haha.
Then I was supposed to do 15-45s kick ups and holds but, as was the case with the deck squats yesterday, I simply do not have the hip/leg power to propel my heavy butt up without assistance. I tried. I couldn't get to a handstand. So I did wall walks ups to get into position. I'll work from there. 30s was hard to hold up there, anyway. I'll just do better next deload week!
Then did 3 sets of submax floor pike presses superset with supinated recline ring rows. Hit something like 7/6/7 and 10/8/8. Kinda lousy IMO but then again I'd already been pulling a lot and my shoulders weren,t fresh either.
Then 3 sets of 20 1LRDL (per leg!) superset with plank knee tucks.
Aaand finished out with 6 50m shuttle (25m x2) sprints in the parking lot because, my gawd, today's weather is awesome! Best time was like 10.38 seconds... I'm a slowpoke even when sprinting, apparently. And then I went to the grocery store right by the gym and picked up a bunch of berries and stuff that was on sale because hey, I'm a little tacky too. And now I wanna play some ball before I make protein pancakes with chocolate spread and honey dew melon >_>
Awesome work to everyone still trudging along through the weekend, btw!
Oh and hey I just realized it's June now. Oops?0 -
This is my May to June, had to skip 2 days before last one.
Workout A (Tues)
squats 5 X 5 - 105
deadlifts 5 X 1 - 105
Bench press - 5 x 5 - 65
Overhand bicep curls - 5 x 5 - 80
Reverse curls - 5 x 5 - 50
flys 5 x 5 - 40
Ab crunches - 100 reps
Workout B (Thurs)
Squats 5 X 1 - 125 (did it but not good form, moved down)
squats 5 X 5 - 115
upgright rows 5 X 1 - 105
overhead press 5 x 5 - 55
reverse 5 x 5 - 50
underhand bicep curls 5 x 5 - 80
flys 5 x 5 - 40
Workout A (Sun, needed 2 days break, think because of going up too much on the one set of squats on Thurs.)
squats 5 X 5 - 115
deadlifts 5 X 1 - 115
Bench press - 5 x 5 - 70 (couldn't do the complete movement to my chest so went back to 65)
Bench press - 5 x 5 - 65
Overhand bicep curls - 5 x 5 - 80
Reverse curls - 5 x 5 - 50
flys 5 x 5 - 400 -
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?
Having to deload one time might just be a bad day. If you have to deload continually and you want to progress with weights you'll either have to eat more or rest more. There's nothing wrong with working on form, but make sure you're not just using it as an excuse to avoid adding weight. Foam rolling can have a huge effect on recovery for a lot of people so it's something to try if you haven't already. Also make sure you're going past parallel which is when the posterior chain takes over,
Thanks for the reply! I eat 2300 when my tdee is 2700 (bodymedia), try to get at least 100 gr protein a day, usually more. I have been wanting a roller but haven't done out to get one yet, a few clients have said they are a life saver. I'm thinking i will need to cut down on the running
My quads and knees hurt after that and feel better when i lift. 
I love running but that isn't going to get me the body i want. Plus working out 6 days a week is alot. I will try and go down on time or days with running and see if that helps. 0 -
I'm very naughty and have been only tracking my squats and deadlifts.
Right now I'm at 170# 5,5,5,5,5 for squats and 1x5 for deadlifts. I've hit my goal of lifting my body weight on Friday. I started at 95# Squats and 100# DL at the end of February. This program really works!!0 -
I'm thinking i will need to cut down on the running My quads and knees hurt after that and feel better when i lift. I love running but that isn't going to get me the body i want. Plus working out 6 days a week is alot. I will try and go down on time or days with running and see if that helps.
I had to cut back on my running as well. Especially since I am doing cardio teaching swim lessons M-F. After the summer though, I'm gonna go back to just running 3 miles on Sundays. I used to run 4 times a week, about 7 miles total.0
