May workout check-in; May your squats be deep and plentiful
Replies
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@redheadmommy - Shock Absorber. No wires, and the black one is $40 on Amazon right now:
http://www.amazon.com/Shock-Absorber-Womens-Sports-Support/dp/B002CA3O68/ref=sr_1_7?ie=UTF8&qid=1399404973&sr=8-7&keywords=34h+sports+bra0 -
This is my sport bra:
What does the back of your bra look like, or what kind is it? Is there any way to slide some extra material underneath the metal circles? Anything that can add a bit of extra padding in between the circles and your skin might help with the bruising.
It actually has 2 position at the back as it has a lilttle metal hook next to the metal cirlces at the back . When it hooked together, it became a racerback, or unhooked version makes a regular bra back.
When I squat, the bar sits right on those metal circles when they are unhooked. When I hook them together they position a little bit higher and the bar doesn't press on them as badly. However when they are hooked together the support shift to the shoulder and the straps dig into my shoulders. I do not like it wear unhooked for long.
Maybe I should just make it a racerback for the duration of squat , and I should go to the bathroom , unhook them for the remaining part of my workout.
Thanks for the pic! I could definitely see how that would be painful with a barbell resting on those. My best suggestion is to do the racerback for the squats, but if you can, grab a thin ankle sock or something like that, fold it in half, and see if you can slide it underneath the circles (right against your skin). If you can spread out the surface area, you might at least see a reduction in the bruising.0 -
@suremeansyes, badass front squats, especially for your first time!!
Ty ty, I used to weight lift in high school...but that was...
...some amount of years ago.
lol, but I at least have some foundation of prior knowledge that I can lift, and probably more than I think.0 -
@Liza. I think it would matter more if you were just dropping down into the squat in sort of a free fall. If you're keeping all your muscles tight you should be fine. Oh and making sure your low back isn't rounding aka butt winking (worse term ever) excessively.
@ sports bra discussion. I love Moving Comfort Maia and I'm a 38DD. Yeah I was just adding that in. Anwyway since weight lifting isn't high impact maybe you could revisit different brands/styles of bras since it will affect you way less than if you were say running. A lot of times Amazon has really popular brands of sports bras in last seasons colors or whatever super cheap.
Todays workout: I was trying to fit bench 531 in before yoga which worked out beautifully, but I'm going to be hard core T-Rexing tomorrow.
Bench
45x5, 65x5, 85x5, 110x10
DB bench
60(total) 5x10
DB Rows
30 3x10 (each arm)
Supersets x3
Curls 15 3x10
Tri rope pushdowns 60 3x100 -
I always thought ATG meant *kitten* to grass...deep as you can get.I've been doing some reading about going "deep" with squats, and my question is, when they say ATG squats, do they really mean A all the way to the Ground? Or just A to the back of the calves? Or just below parallel? Or what?0 -
Today's workout went pretty well!
Squats - 5x5 @ 145lbs
Bench - 3x5 @ 80lbs
Upright rows - 3x5 @ 45lbs
Single arm bent-over rows - 1x5 @ 35lbs, 2x5 @ 40lbs, 1x5 @ 45lbs
Weighted planks - 3x30 seconds @ 25lbs
Look ma, no butt pain! I guess rolling it out has helped, cuz my glute was fine during my squats today. So much so that I went for the full 5x5 instead of the 3x5 that I was planning on originally.
On bench press, I think I'm ready to try 85lbs again. I failed last week, but 80lbs was super easy this time around. It's also time to add some plates to the bar for my upright rows and my single-arm rows are ready to go at 45lbs.0 -
My main problem with squat right now is the barbell digging into my back. I think started to do low squat instead of high squat, because the barbell bothered my shoulders. Now as the bar is lower it doesn't bothers my shoulders, but the bar sitting exactly on the metal circle on my bra and it digs into my flesh. the other day my husband said to me what a hell are those red circles on you. I checked in the mirror and 1 day after the lift the bra metal circle was still deep purple It is fine for now, but in a month time, I potentially want to wear sleeveless outside and it looks terrible. any advice?
SPORTS bra! I like target's champion brand, the one without adjustable straps. Also I got some cotton ones at walmart...they are no good for running and jumping, but they work for lifting. Before children, I would have bruises on my shoulders...even with a sports bra.
So editing to say, even with nursing two babies I am only a B cup and barely at that so my advice sucks for you. Sorry I can't help with that more. I would wrap the circles in bandaids or athletic tape, but again, I don't pay $80 for my bras. I'm much more willing to destroy a $20 bra.0 -
Workout A today. Upping my weight, but I probably shouldn't have.
I did 4x5x55 for bench and rows, but after my fourth set of rows, my wrist hurt so bad that I deloaded and did a set of 10 at 50 for both.
Also 5x5x65 for squat...as low as I can get which is not ATG, but I hold high bar and I am well below parallel.
Ran a half mile of intervals and jogged a half mile and stretched out . I wish I had more time to run, but my day did not allow it.
For my B workout I will keep OHP at 45 but squat and DL at 65.0 -
My main problem with squat right now is the barbell digging into my back. I think started to do low squat instead of high squat, because the barbell bothered my shoulders. Now as the bar is lower it doesn't bothers my shoulders, but the bar sitting exactly on the metal circle on my bra and it digs into my flesh. the other day my husband said to me what a hell are those red circles on you. I checked in the mirror and 1 day after the lift the bra metal circle was still deep purple It is fine for now, but in a month time, I potentially want to wear sleeveless outside and it looks terrible. any advice?
SPORTS bra! I like target's champion brand, the one without adjustable straps. Also I got some cotton ones at walmart...they are no good for running and jumping, but they work for lifting. Before children, I would have bruises on my shoulders...even with a sports bra.
So editing to say, even with nursing two babies I am only a B cup and barely at that so my advice sucks for you. Sorry I can't help with that more. I would wrap the circles in bandaids or athletic tape, but again, I don't pay $80 for my bras. I'm much more willing to destroy a $20 bra.
I was going to say that I use different bras for running vs lifting. Since I don't need as much control with lifting I use less supportive bras. I'm a 34D but still have problems with needing support. Speaking of which I think I'm too small for my current running bras...0 -
Wow, just the beginning of May and everyone's putting in such great workouts already!! I feel like such a slacker...been working out just haven't been doing the reporting in part. I dropped my extra HIIT sessions on off days and have been feeling more energetic and ready to tackle that bar when I get home.
Tonight was A day - wasn't sure how it was going to go since I indulged in a few too many frosty beverages for cinco de mayo, but everything felt fantastic! Yay for beer fuel! :drinker:
Squats - 5x5 at 110 pounds
BP - 5x5 at 90 pounds
Rows - 5x5 at 95 pounds. I reviewed some form videos and these are finally "clicking" and actually feeling right. Even though I got all these I might stay at this weight for another workout because there might have been a few reps in there where the bar didn't quite make it all the way up...
Happy hump day tomorrow everyone!0 -
Got Day B done today.
Warm-up sets for squats were with the bar
5x5's were with 50 lbs.
Overhead Press (I haven't started using the bar yet, walked away after squats and someone else came up to the squat rack)
Warm-up 40 lbs.
5x5's at 50 lbs.
Deadlift (my deadlifts sucked I'm sure, have to watch and re-watch proper form videos again)
Warm-up 50 lbs.
5x5's at 50 lbs.0 -
I'd like to introduce you my own super-scientific extra-pr0 exercise rating system:
Hard = OMG I'm going to die. I'm so keeping this weight next time.
OK = Phew. Not easy, but I'll try to add some weight next time. May the Force be with me.
Easy = LOL, enough with Barbie weights, give me some real iron bro
(stupid, but it's useful because I can add quick note after finishing the exercise so I can figure out what to do next time, lol)
Squat 67.5kg 5x5 rating: hard/OK (doable but I'll be keeping it)
Overhead press 32.5kg 5+5+5+4+4 rating: hard, of course. Slow progress is progress
Deadlift 70kg 1x5: HARD. I'll be doing 67.5kg next time. Since I'm a pro at lower back injuries I'd rather stay on the safe side.
Upright barbell row 25kg 3x8 OK
Dumbbell side lateral raise: I couldn't find 5kg dumbbells (they're always taken) so I used 6kg and I could barely do 3x6. Hard, but I'll be sticking to 6kg until I can do 3x8.
Single-arm dumbbell bent-over row 10kg 2x8 then 12 kg 1x8 OK
Plank 3x45 OK0 -
These are fantastic! The Force will be with you. Always.I'd like to introduce you my own super-scientific extra-pr0 exercise rating system:
Hard = OMG I'm going to die. I'm so keeping this weight next time.
OK = Phew. Not easy, but I'll try to add some weight next time. May the Force be with me.
Easy = LOL, enough with Barbie weights, give me some real iron bro0 -
Woot! Today was power clean and push press day! Don't remember my exact progression this time around, but I managed
Power Clean 1RM: 105lbs (2 misses at 110 but the second one I just tried to rush in my time cap so meh. Maybe I shoulda gone for 107.5)
Push Press 3RM: 90lbs. I managed 2 reps at 92.5 but they were crappy as hell and I almost jumped, so they were basically push jerks. Impressive how my 3RM push press is higher than my 1RM Strict Press O.o
then did 15 push-ups trying to go unbroken - all that pushing makes my push-ups lame. Along with 3x30s of hollow hangs. I haz blisters naw.
Finished up with 4x600m of rowing, trying to go as fast as possible. Kept within 5 seconds of 2:30 for all 4 rounds. My butt is sore though. Wish I coulda done a run instead xD
I don't feel too trashed today though. Obviously I worked hard, but I feel like I coulda kept going, lol. Looking forward to my next workout in which I think I'm testing deadlifts! Woop!0 -
Just weighing in some more on the bra thing... Even for weight lifting, I need something much more supportive than a plain ol' hanes sports bra (redheadmommy and I are just about the same size) and let me tell ya, GG/H cup boobies are HEAVY. They don't need super max bounce control for lifting, but they need to be held down other wise they fall out (out of bra, out of shirt, etc) any time you bend... or move... or breathe. I've taken to doubling and sometimes tripling up on sports bras that don't fit, but if you put enough layers of compression on, it'll help tame the girls to an extent. Then comes the price tag for the properly fitting sports bras. Ouch. That part hurts more than DOMS after deadlifts! There's a UK company - Lessbounce.com - that even after the price conversion has decent prices. Only issue is that you have to wait forever for your order to arrive and if it doesn't fit, it takes even more time to send it back and get a replacement.0
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Okay back again after not having a very productive April.
Last nights workout
Deadlifts
1x5x55lbs
1x5x65lbs
3x5x75lbs
Arnold Presses (dumbells)
1x5x10lbs (or 20lbs if you count both dumbells)
1x5x12lbs (or 24 lbs for both)
5x5x15lbs (or 30lbs)
Squats (working on form over weight)
1x5xbar (35lbs)
1x8x55lbs
3x8x75lbs
Just some ab work after.
I am going to rant for a moment.
I am not sure how I should have handled this. At my gym we have two squat racks. Last night one guy was using both. He was using one for deadlifts and the other for squats so he could alternate from one to the other. He did offer to let me work in but still both racks a the same time? I can see it when there is nobody at the gym but at 5:00pm on a week day I just hink you should not be that selfish. I did my deadlifts and by the time I was done he was finished. Again maybe I am wrong but it was a little annoying.:grumble:0 -
I am going to rant for a moment.
I am not sure how I should have handled this. At my gym we have two squat racks. Last night one guy was using both. He was using one for deadlifts and the other for squats so he could alternate from one to the other. He did offer to let me work in but still both racks a the same time? I can see it when there is nobody at the gym but at 5:00pm on a week day I just hink you should not be that selfish. I did my deadlifts and by the time I was done he was finished. Again maybe I am wrong but it was a little annoying.:grumble:
He was dead wrong... I am lucky to get one squat rack at my gym.0 -
I am going to rant for a moment.
I am not sure how I should have handled this. At my gym we have two squat racks. Last night one guy was using both. He was using one for deadlifts and the other for squats so he could alternate from one to the other. He did offer to let me work in but still both racks a the same time? I can see it when there is nobody at the gym but at 5:00pm on a week day I just hink you should not be that selfish. I did my deadlifts and by the time I was done he was finished. Again maybe I am wrong but it was a little annoying.:grumble:
He was dead wrong... I am lucky to get one squat rack at my gym.
Ummm, yeah, NO. He gets one rack at a time, not both. Especially at peak hours.0 -
Krok I think 3RM push press is always>1rm strict, but I could be wrong.0
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So on the topic of push press and SL, which is better? I know Mehdi is alllllll about the strict/traditional OHP, but isn't the push press just as good?
Side note: I think it's kind of funny the things Mehdi is very adamant about; he's all over Pendlay rows instead of bent over rows, but Pendlay himself is in favor of push press while Mehdi favors the strict press.0 -
Re: bras, I wear different bras for weights vs running, that being said I tried doing a weight day in a normal bra and I was just all over the place. So glad I was at home, it was worse than when I would wear nursing tanks that would just randomly let a boob go free.
Last night I told my husband that I was going to wake up early to do my workout. If I tell him, I always do it otherwise the snooze button is my frienemy. So I get up, start getting ready, and my son (7) decided that he would get the baby up. UGGGGG. But I managed to get her back to sleep, and get my workout done, and she's still sleeping so I am enjoying some mommy time.
Workout felt really good too:
Squat 3x5 150lbs I still don't think I go low enough on the last set, it just seems so easy compared to the first 2 sets, so I assume I just am not going low enough because I am getting tired. I am going to stay here for another day and if it doesn't feel right still I am going to do a deload.
OHP 3x5 26 lbs this was great. I got a set of adjustable dumbbells that came with 3 lbs plates. So I can start upping the weight really slowly.
Deadlift 1x5 150 lbs I am back to where I got stuck last time. I put some stick tape on my barbell and it helps soooo much.
Accessories:
Straight Leg DL 3x8 105 lbs these were hard after the traditional DL's I'm gonna stay here for a little
BB hipthrusts 3x8 50 lbs. I want to up the weight but I need to find away to deal with the barbell on my hipbones first, I think I might take some velcro and my old yoga mat and make a removable padding thing. *puts on MacGyver hat*
My other current issue is that my house is old, with a very not level house, when I set up for DL's or rows, the barbell likes to try to escape. Any ideas on how to block them, I tried using plates but I am at the point where most of my plates are on the barbell.0 -
We did a ridiculous amount of deadlifts and some ab work last night. I'd like to do more the SL workout, but we're doing the five lifts at 5x5, just split up on four different days and an extra set of 5x10 at a lower weight (and deadlifts at 5x5 instead of 1x5.) This routine was suggested to my husband and his boss by a trainer and they love it and I kind of have to go with it since I work out with them at his boss's house. I'm very close to either getting my own weights at home or joining the secret, by-invitation-only gym that's the only gym in town with a squat or power rack so I can do my own thing. I'm just glad they're not telling me to use lighter weights and more reps anymore!
Deadlifts
1x5@145
1x5@150
3x5@155
5x10@115
I'd really like to see what I can do on deadlifts doing only 1x5, because they're by far my best lift.
It's mostly my hands that hurt today. My calluses are burning and I smashed one finger while rolling my barbell out and getting it caught between the bar and a plate on the stupid EZ curl bar that was underneath it.
Bench press and barbell rows tonight!0 -
Changing things up a bit to rest my posterior chain (heh). I feel like squatting and/or deadlifting every workout is not awesome for me. For the next couple of weeks I'll do one or the other but only on every other workout.
Last night:
Warmed up dynamic stretching and a quick round of accessory lifts at very low weight
Bench press
Warmup 45x10, 65x5, 75x5, 80x5, 85x3
Work: 90x2x5 then 3 - deloaded to 85 for another 2x5 goal for next workout will be to get in all of set 3 and try for set 4
Accessory work - all 3x10
Shrug @ 70#
Row @ 45#
Lying tricep ext. @40#
DB Bicep curl @ 17.5#
Looking forward to killing the squats and OHP tomorrow!
QOTD: anyone else get deep soreness in hips from squats and DL? I don't get the DOMS so much, but struggle with this soreness.... ... it gets bad enough that I start guarding my movements / getting hesitant towards the end of my workout. I stretch and roll quite a bit - do I need to do more? Work through it? I'm considering changing to Madcow or something other than SL... but even Madcow has squats every workout...0 -
I am going to rant for a moment.
I am not sure how I should have handled this. At my gym we have two squat racks. Last night one guy was using both. He was using one for deadlifts and the other for squats so he could alternate from one to the other. He did offer to let me work in but still both racks a the same time? I can see it when there is nobody at the gym but at 5:00pm on a week day I just hink you should not be that selfish. I did my deadlifts and by the time I was done he was finished. Again maybe I am wrong but it was a little annoying.:grumble:
He was dead wrong... I am lucky to get one squat rack at my gym.
Ummm, yeah, NO. He gets one rack at a time, not both. Especially at peak hours.
Reminds me of a guy last week using one of the only 2 racks in the gym for a stretching program for 20 minutes during peak time. I understand the need to stretch, but it could have been done anywhere in the gym.0 -
. I want to up the weight but I need to find away to deal with the barbell on my hipbones first, I think I might take some velcro and my old yoga mat and make a removable padding thing. *puts on MacGyver hat*
My other current issue is that my house is old, with a very not level house, when I set up for DL's or rows, the barbell likes to try to escape. Any ideas on how to block them, I tried using plates but I am at the point where most of my plates are on the barbell.
Since you've got your MacGyver hat on, maybe you could use the old yoga mat to put the bar on for DLs/rows. I'm thinking it might keep the bar from rolling?0 -
Happy Wednesday Ladies...
RE using both squat racks...asshat....
RE Sports bra I can't chime in sorry I lift braless..the girls are back to their normal small B status...
RE OHP vs Push Press...after overthinking OHP form, Rippetoe vs Medhi and asking questions to others I don't like Medhi stictness..I like Rippetoe...never mind his form suggestions allow for bigger lifts.
Went for a walk yesterday ...only a mile and half..but better than nothing....
So workout A for me today
Squats warmups 2@65, 2@85 working weight @ 145 (decided to go up today as leg is feeling good) 5x5 on those....not gonna say they were easy either...getting ATG makes this harder...I think my form was off a bit..lean forward etc. Will stay here on Friday as well.
BP warmups 2@15, 2@35, 2@65 working weight @ 123.5 (no spotter so set something up hope it works if i need it to)
3x5, 2x3 (wow form failure...form broke down on 4th set, breathing screwy bam...bar is at my neck...setup worked at least)not complaining new PR...
Bit of a rough start to these my setup was off so had to rearrange it...and wow my shoulder blades are so sore again...anyone else get this after benching?
Rows @ 123.5 as well tonight (nice having these two the same)
3x5 ,1x3,1x4...not bad considering it's another new PR
Now off to get cleaned up for dinner...having dinner with some family and my mom0 -
Great job everyone!!
I deloaded some thanks to your advice! And good thing because the gym was so hot today.
Squats: 3x5 135 lbs
Bench: 3x5 65 lbs
Rows: 3x5 65 lbs
Skipped my run too.0 -
There is no planet on which it is appropriate to use BOTH squat racks. (I camped on one rack today to do my first three sets and felt guilty enough, even though the only downtime was my resting between sets.)
Workout A:
Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x145
Bench: 2x5x45, 1x5x65, 1x5x85, 1x5x75, 1x5x80 (Today was not my bestest ever bench press day)
Bent over rows: 2x5x45, 5x5x65
Chin up: 3x10x-66
Glute bridges: 3x10
Leg raise: 3x150 -
Had my first fail today--OHP.
Today was workout B:
Squat: 120x5x5
OHP: 70x5x2 (Could not get 70 up for even 1 rep of 3rd set), 65x5x3 (really pushed on these)
DL: 135x5x5
I've read so much about deloading and talked to my hubby who is a powerlifter. I'm not going to follow Medhi's advice on deloading, but am going to try again with 70 for next OHP day. Hubs argued that I should keep trying to eek out at least one additional rep each time, and once I'm "done," drop back to 65 to complete the reps/sets (what I did today). Has anyone tried this? How did it go? I realize that OHP is probably the toughest lift for women to increase weight on, but now I'm really fired up to get 70x5x5...0
