May workout check-in; May your squats be deep and plentiful
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Mmm, Scotch. Have you had Lagavulin?
No -- I'll have to look for this and give it a try!
I love it, the 16 year. It tastes like kissing a smokey BBQ.0 -
I'm slowly getting my weights up, but I'm giving myself more time because adding 5lbs each workout is too tough for me.
Today:
Squat: 5x5, 80lbs
OHP: 5x5, 45lbs
DL: 1x5, 85lbs
I can't seem to progress on the OHP, how did you ladies do it?
Happy Friday :drinker:0 -
I'm slowly getting my weights up, but I'm giving myself more time because adding 5lbs each workout is too tough for me.
Today:
Squat: 5x5, 80lbs
OHP: 5x5, 45lbs
DL: 1x5, 85lbs
I can't seem to progress on the OHP, how did you ladies do it?
See profile pic of me.... You do what you can do when you can do it. We're here to cheer you on and give advice when asked and where applicable. That being said..you're doing great! OHP is tough for all women. I'm not sure why. I can row 110 lbs, bench 105, but for the life of me, I cannot get past 70 lbs on OHP! :sad: I'm sure that some of these ladies can help with some accessory lifts that will help you with that. I just don't know which ones and I certainly need to incorporate them.0 -
I'm slowly getting my weights up, but I'm giving myself more time because adding 5lbs each workout is too tough for me.
Today:
Squat: 5x5, 80lbs
OHP: 5x5, 45lbs
DL: 1x5, 85lbs
I can't seem to progress on the OHP, how did you ladies do it?
See profile pic of me.... You do what you can do when you can do it. We're here to cheer you on and give advice when asked and where applicable. That being said..you're doing great! OHP is tough for all women. I'm not sure why. I can row 110 lbs, bench 105, but for the life of me, I cannot get past 70 lbs on OHP! :sad: I'm sure that some of these ladies can help with some accessory lifts that will help you with that. I just don't know which ones and I certainly need to incorporate them.
OHP is one of the hardest to progress in.
Suggestions would be to try and find fractions and/or weighted collars and go up 1-3lbs instead of the full 5lbs.
Barring that up reps to 6 then 7 then 8 on a weight you find "hard" but doable, progress that way to the next level of 5lbs.0 -
@wolfsbayne: Thank you for the words of encouragement!
@SezxyStef: I'll definitely look into getting smaller fractional plates. Thanks!0 -
Hi!!! Just started doing the 5x5 and I love it. Since I am starting out with bar only to start, I get my sets done fairly quickly. So today I just did some miscellaneous equipment to equal 40 minutes of weight training and it felt awesome!!! I am still about 35 pounds away from my goal, and I am wanting to get more of this cray cray awesome muscle definition!!! You ladies kick some *kitten* and I am so happy to be lifting along side you all!!!!0
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That graphic in post 1 squicks me out each and every time I see it.
No workout today (giving my back a chance to feel better, so taking a few days off), but I did get my RMR and BF% tested.
RMR: 1627
BF%: 29.94% (LBM: 111.75)
My scale has been telling me 36%, so I am *thrilled*: I had worried that my initial goal of 140 was too crazy, but that's right on target for a BF% of 21%. I know that I should go a little lower than that before starting maintenance, but 140 is a number I can wrap my brain around. 125, however (if my BF% was really 36)...I'd feel like a big fat loser always seeing that in the distance.)
The me in the avatar over there <--- weighs 143.0 -
Did some supersets today:
5x5x5 x3 squats @ 90lbs (you do 5 reps as low as you can go, 5 reps half way/flutter/pulse then immediately back into 5 reps as low as you can go).
Overhead tricep extensions 3x10 @ 25lbs
Lat pull downs 3x10 @ 85lbs
Front & lateral shoulder raises 3x10 @ 10lbs
Bench press w/ leg lifts 3x10 @ 65lbs
Incline pushups 3x10
Romanian deadlifts 3x8 @ 95lbs
Smith machine lunges 3x10 @ 90lbs0 -
Hi friends!
I had 1RM testing week this week. I've never actually tested a 1rm before so this was a learning experience for me. For those watching from home I've been lifting for 16 months.
I looked on the internet and found several suggestions that were pretty similar so here's a rundown of suggested weights. Percentages are based of theoretical max.
30-50%x8, 60%x5, 70%x3, 80%x1, 90%x1, 100%x1, add 2-5%, etc.
Squats (Monday):
45x10, 95x5. 135x5, 185x5, 210x3, 240x1, 270x1, 300x1, 315x1, 325 failed
Bench (Tuesday):
45x8, 75x5, 85x3, 100x1, 115x1, 125x1, 140x1, 145x1, 150 failed
Dead (Friday):
135x5, 185x8, 215x5, 250x3, 290x1, 360x1, 375 only went half way up, tried again 5 minutes later and only went up a few inches lol.
OHP (Friday):
45x8, 70x5, 80x3, 90x1, 105x1, 115x1 didn't try anything more because that was the slowest OHP rep in the history of mankind.0 -
Those are some pretty sweet numbers! I'm still lol-ing at your "slowest OHP rep in the history of mankind." That's how I feel at the end of my 5th set at only 65lbs!Hi friends!
I had 1RM testing week this week. I've never actually tested a 1rm before so this was a learning experience for me. For those watching from home I've been lifting for 16 months.
I looked on the internet and found several suggestions that were pretty similar so here's a rundown of suggested weights. Percentages are based of theoretical max.
30-50%x8, 60%x5, 70%x3, 80%x1, 90%x1, 100%x1, add 2-5%, etc.
Squats (Monday):
45x10, 95x5. 135x5, 185x5, 210x3, 240x1, 270x1, 300x1, 315x1, 325 failed
Bench (Tuesday):
45x8, 75x5, 85x3, 100x1, 115x1, 125x1, 140x1, 145x1, 150 failed
Dead (Friday):
135x5, 185x8, 215x5, 250x3, 290x1, 360x1, 375 only went half way up, tried again 5 minutes later and only went up a few inches lol.
OHP (Friday):
45x8, 70x5, 80x3, 90x1, 105x1, 115x1 didn't try anything more because that was the slowest OHP rep in the history of mankind.
Little tidbit of knowledge, should you ever feel inclined to do so, you can take you 1rm and create a pyramid workout with it. I did it with bench press many moons ago, but it works for pretty much any weight lifting move:
12 reps @ 55%
10 reps @ 65%
8 reps @ 75%
6 reps @ 85%
4 reps @ 92.5%
6 reps @ 85%
8 reps @ 75%
10 reps @ 65%
12 reps @ 55%0 -
I think half my problem is that I already don't see them coming and get caught with a glove in my face....contacts in or not :laugh: :laugh:
What you need is a nice bloody nose to remind you to keep your hands up! I didn't protect my face at first either, and then WHAM...hurts like the ****ens and bleed all over. I never forgot afterwards! (Even now when I argue one hand comes up!):blushing:0 -
Fit you are my new hero... your numbers are similar to mine when I was 17 with no injuries and plenty of time to workout when I wanted to!
Katro I used a similar pyramid to gain in strength, but up OR down not both...you are a beast!
Krok the running...I know why runners don't smile. And so do you...:grumble:
So the quick strep test was negative, but I have an ear infection. So have antibiotics and *of course* an antifungal...
Will be back at it on Monday. I think I'm going to start lifting 3 days again. 0 -
@Fit - you are my hero too! Lots of heros on this board actually, but feeling inspired by your workout!
@ katro - what an interesting workout - are you following a program?
Another weird injury testing workout for me.
I did all my squat warm-ups sumo style tin the hopes of helping with the Weird Pain. I don't think its going to help honestly. Felt those muscles working hard, but the Weird Pain didn't happen until weights got heavier. Who knows.
I've decided to just to 3x5 all the time for squats with lots and lots of warm ups. I did 155 3x5 which felt fine. I felt the Weird Pain, but the weight was really light for me so I was able to experiment with small adjustments to see what might help. Leaning forward more seems to help actually.
Did OHP at a lighter weight too just to make sure that's not what is hurting my shoulder. Its not. 75 5x5 and it was so easy I finished with 10 reps to exhaustion. I better not fail 80 again!
Then some good mornings and rows @85 because my workouts are all jumbled and weird. Really liking de-loaded rows too.0 -
Some of these numbers you put up...I'm impressed and inspired. Seriously.0
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I've had their 16 yr before. Can't really recall it, but we had a lot of scotch around the house at that point :drinker:
I'm partial to Aberlour for the day to day scotch, but I think the best I've ever had is Knockando 25 yr special reserve. Also enjoyed Balvinie 21 year for my graduation.
Ooo, recommendations. Yay!
I recommend all these.....:drinker: Hubby is the big scotch drinker and he was away for work for over 9 months over a year ago and I got these plus 4 others as his welcome home gift.
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Those scotches plus the recent article on the art of manliness make me want to go out and buy up my liquor store...
Workout B today! I tried to go up to 1x5 190lbs on my deadlift, but eating a deficit this whole week... ain't gonna happen! My back would not stay straight for the first rep, and the second one (try, try again) was just as bad. So I looked ridiculously stupid to the guy next to me.
Squats: 3x5 145lbs (building my way back up!)
OHP: 1x2 60lbs, 1x5 55lbs, 2x5 45lbs
Deadlift: 1x2 190lbs, 1x5 185lbs
EDIT: I forgot to say, I did my squats in my sock feet and I loved it! Definitely going to adopt that for a while.0 -
I think half my problem is that I already don't see them coming and get caught with a glove in my face....contacts in or not :laugh: :laugh:
What you need is a nice bloody nose to remind you to keep your hands up! I didn't protect my face at first either, and then WHAM...hurts like the ****ens and bleed all over. I never forgot afterwards! (Even now when I argue one hand comes up!):blushing:
I think I've been close. The one crack in the nose on Wednesday did give me a slight darkening in the eye socket next to the bridge of the nose. I am usually okay keeping my hands up when not punching, but need to focus on getting them back when throwing the opposite hand.
So.....it was an interesting Friday for me. Got to go in and meet up with the instructor earlier in the day for sparring since a whole group of us couldn't make the later class time. Just as I was getting ready for class I slammed my elbow into a external corner of a wall in my bathroom. It hit right on the never called the funny bone and oh my God.......the intense pain radiating into my hand was something I didn't know was possible. That was the hardest hit on that I've ever had. So I was cradling my arm while my palm was filled with pins and needles debating on if I should go to the hospital or boxing class. The pins and needles subsided, but my pinkie finger was still tingling and I figured that one way or the other I would have to drive into town anyway so I finished getting dressed for class and decided to see how it felt since I had full mobility and I knew the hand issue was related to the nerve being hit so bad. Well, got to the gym, warmed up and sparred, cause what elbow? Got to do two rounds with the instructor and I didn't notice any discomfort in my arm. I did however land a punch that took my instructor down to all fours.......yeah, got him in the junk and he didn't take his own advice and wear a cup. Woops. I felt bad, but he told me not to worry about it because it was a clean hit, just a little low on him (I'm 5'2" so my low shots are LOW). I'm guessing all the other guys will be wearing cups when sparring with me. But I think I did better this time than the first time. It's just going to take more work with sparring to clean some things up and get used to it all.
Oh, and the elbow still hurts, but is MUCH better after a night's rest. Going easy on it this weekend in the hopes of it being ready for Strong Curves on Monday. No boxing for a week while we are in between semesters. Oh, and I get to move up to the boxing 2 class!0 -
@AAbru - I have a whole series of pyramids I created. Bench, abs, back & biceps, legs, chest & triceps. This was well before I had ever heard of SL, so it was just something to keep me going with lifting and keep it interesting!
@liza - Nah, no program. Just wanted to change it up a bit. I do my SL twice a week, but recovery between workouts has been really difficult so I figured I throw a random weights/circuit workout as my third workout each week.0 -
Finally got to start the unbreakable badass 2.0 program today! (Before going to help my mom move. This'll be fun lol)
10 max effort broad jumps. The farthest i got was an approximate 75 inches. I don't carry a tape measure around, ya'll xD
Worked up to 1RM power snatch
65x2
70x2
75x1
77.5x1 (thank gawd i have fractionals lol)
80x1
82.5x1 this one was sketchy but not too bad
I managed 2 misses @ 85lbs before I ran out of time to test (max 12 minutes)
Same deal with the back squats, except working up to 3RM
95x5
115x5
135x3
155x3
165x3
170x3
believe it or not it was my first time attempting 170 on BOTH high and low bar squat. So my high bar has caught up with the low bar. Wee!
Then finished off with this circuit, for time, of 20-12-8
DB Power Squat Clean
DB Renegade Rows (each side counts as 1 rep)
First round was with 20lbs DB but I dropped to 15lbs for the last 2 because my form was going to hell.
total time: 7:11
Aaand finished the session with 19 unbroken-ish push-ups (I didn't put a knee down, so it counts, okay?) =D
Now I need a shower and to get a move on! Everyone is kicking *kitten*! Keep it up!0 -
10 max effort broad jumps. The farthest i got was an approximate 75 inches. I don't carry a tape measure around, ya'll xD
Standard gym bag equipment. Rookie, fail..............
Nah, I'm just teasing. I have no reason a person would bring a tape measure to the gym.0 -
I'm slowly getting my weights up, but I'm giving myself more time because adding 5lbs each workout is too tough for me.
Today:
Squat: 5x5, 80lbs
OHP: 5x5, 45lbs
DL: 1x5, 85lbs
I can't seem to progress on the OHP, how did you ladies do it?
Happy Friday :drinker:
I pretty much haven't and I don't care (is that bad?)0 -
@Katro,liza, AAbru Thanks! :blushing: It's amazing what women are capable of when we put our minds to it. I was a smoker for 14 or 15 years (can't quite remember, and I started at a very young age), didn't play sports in high school. I would belong to gyms over the years and was a decent ellipticaller, but I think that's about it. When I quit smoking 4 and a half years ago I became a really good arc trainee, and muddled around on weight machines not really doing a whole lot. Eventually this idea of barbell training caught on and I quite like it! Oh and that pyramid I'll keep in mind the next time I want to cry from chest and back doms.
@Jstout. I visited my mom over St. Patty's and she gave me a gym bag she bought that was too big. She was laughing at some of the things I keep in my gym bag. I don't have a tape measure though...maybe should add one in. Re: elbow. I hit my knee on a similar nerve in Feb and it took me a few weeks to recover. I was so mad! Hopefully yours is sooner.
@Krok I'm pretty sure you'll be winning the hunger games.
@Saranharm I think maybe your OHP apathy will be your ally. One day you'll be like "this is so light!" and be able to progress without the stress.
ETA:
@all you scotch women. My dad is a big fancy scotch drinker and I think you all have lost your tastebuds, but that just means more vodka, tequila, and craft beer for meeeeeeeee, Even though I'm not a big drinker I can hoard it and gaze lovingly at it.0 -
@all you scotch women. My dad is a big fancy scotch drinker and I think you all have lost your tastebuds, but that just means more vodka, tequila, and craft beer for meeeeeeeee, Even though I'm not a big drinker I can hoard it and gaze lovingly at it.
I drink my share of craft beer on the weekends.
You can haz all the tequila and vodka though. 
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I don't like alcohol, unless it tastes more like white grape juice
My lifts sucked today.
Squats: 3x5 150 lbs
I got a video for form check but don't know how to upload.
Bench: 1x5 90 pounds
Then I failed and gave up (see the aforementioned apathy that is my personality.
I did 4x5 with the bar only
Rows: 3x5 75 lbs0 -
I don't like alcohol unless it is mixed with something that makes the drink taste nothing like alcohol.
Today was workout B for me
Squats: 110 5,5,4,5,5 I don't know why 110 already feels so heavy to me. My form with 105 was fairly decent but not so much with 110. I cannot get my chest to come up at the same time as my hips on every rep. I'm just going to keep trying and hoping that someday I will be able to squat even close to what a lot of you awesome ladies are doing.
Overhead press: 65 5,4,5,5,4 Even though I failed two sets I was pretty pleased. I didn't get 5 on any set last time. I needed those 5 minute rests with these though so I hope that it okay.
Deadlift: 135 1x5 again. I was worried that I maybe did a shoulder shrug last time so I wanted to make sure I could do these well. I'm ready for 140 now.0 -
@all you scotch women. My dad is a big fancy scotch drinker and I think you all have lost your tastebuds, but that just means more vodka, tequila, and craft beer for meeeeeeeee, Even though I'm not a big drinker I can hoard it and gaze lovingly at it.
I drink my share of craft beer on the weekends. You can haz all the tequila and vodka though.
I enjoy beer (mainly into ales), have recently been more into hard ciders (hubby did some home brew cider this year), scotch, whiskeys in general, and vodka....
Tree you can have all the wicked tequila you want :drinker:0 -
Tree you can have all the wicked tequila you want :drinker:
You better share that tequila! That's MY drink! :drinker: :drinker: :drinker: :drinker: :drinker:0 -
@Jstout. I visited my mom over St. Patty's and she gave me a gym bag she bought that was too big. She was laughing at some of the things I keep in my gym bag. I don't have a tape measure though...maybe should add one in. Re: elbow. I hit my knee on a similar nerve in Feb and it took me a few weeks to recover. I was so mad! Hopefully yours is sooner.
I'm going to have to get a second bag just to carry my extra gym gear now.....
My normal bag holds the typical stuff, toiletries, shower gear, HRM and watch, chalk, water bottle, gym clothes and shoes. But with boxing I now have the gloves, the headgear, the mouth guards, boxing shoes, wraps, personal round timer, and full set of back up contact lens with solution. And for Strong Curves I just picked up a squat sponge for hip thrusts and resistance bands. I'm going to need to carry a notebook to track the workouts as well. I'll look like I'm moving in some days.0 -
I'm going to have to get a second bag just to carry my extra gym gear now.....
My normal bag holds the typical stuff, toiletries, shower gear, HRM and watch, chalk, water bottle, gym clothes and shoes. But with boxing I now have the gloves, the headgear, the mouth guards, boxing shoes, wraps, personal round timer, and full set of back up contact lens with solution. And for Strong Curves I just picked up a squat sponge for hip thrusts and resistance bands. I'm going to need to carry a notebook to track the workouts as well. I'll look like I'm moving in some days.
Yeah my gym bag holds JUST my gym gear, and it's pretty huge. I have belt, screwdriver, wrist wraps, knee wraps, chucks, knee socks, extra pair of normal socks, 2.5lbs of fractionals, mini rumble roller, stick roller, tennis ball, and then random odds and ends that are pretty small. I'll be fitting a pair of squat shoes in there soon as well. Then I bring a backpack with my gym clothes. I go after work, but if I needed to shower I'd be putting all my personal care items in there as well.0 -
Uzzah! This one was a lot tougher than it appeared to be on paper!
OHP working up to a 1RM (max 12 minutes/3 misses)
45x2
55x2
65x2
75x1
80x1
82.5x1
85x miss
85x1
87.5x miss
It's hard not to try to hip drive these, esp at this higher weight. I might've been able to pull off 87.5 if I hadn't had that first miss on 85. I need to take longer rest periods >_>
Assisted pull-ups. First set AMRAP, next 3 sets submax (basically keeping 1 rep in, not grinding anything out)
@80lbs assit
10 / 7 / 7 / 5 - still so much work to do here
Then moving on to an interval set-up of 5 rounds of
- 40 Double unders (regressed to 80 single jumps because 40 DUs woulda taken me until tomorrow lol)
- 10 DB Thrusters @ 20lbs
- 200m of shuttle sprints. Program called 8x25m but my gymn's longest section is 12m, factor in having to turn around, that was 20x10m. It was mentally tough O_o
Times were under 3:30 for each round so all in all not too bad. First round was 2:51 and I wasn,t able to beat that so I might've gone a lil too hard to begin with.
My gym bag holds my mini bag with all the odd things I might need (lax ball, resistance bands, jump rope, fractionals, liquid grip, straps, watch, my spibelt and corded earphones in case my bluetooth batterie dies, bandana for bad hair days) as well as my toiletries, change of clothes, some gloves which I never use, either my running shoes or lifting shoes depending on what the day calls for (I can,t fit both haha) and my notepad, pens, shaker bottle, and usually a spare quest bar in case of crazy hunger. It,s pretty full lol.
Aaand... is it bad I've never actually had scotch? Not a huge alcohol fan in general (I'm with dennie, it needs to be sweet and NOT taste like alcohol at all so I stay away for the most part).
@Fittree
I'm training for 2 spartan races... Same diff? :P@Krok I'm pretty sure you'll be winning the hunger games.0
