May workout check-in; May your squats be deep and plentiful
Replies
-
^nice benching!
@spirit Spice Girls is awesome lifting music.
Gym is on break hours before summer classes start and I had an interview this morning so went after work. I don't know where all those kids came from, shouldn't they be out studying for their last finals and/or drinking for the end of the semester?? crazy kids... (please note I'm merely a few years older than them
)
Also noticed that I was dripping sweat today and I think its because there are way more people in the afternoons and body heat gallore compared to my normal 6am. The gym was HOT.
okay so workout time- B I cranked through this sucker like a beast because 1. I hated taking up the rack for so long when its so busy (although people did ask to do pull ups on my rests so thats fine) 2. it was HOT. and 3. I had a super late lunch that was uber filling so I knew I had enough fuel to push through.
Squats: 125lbs 3x5 Since I was pushing I cut down my rests to probably 1.5-2 minutes.
OHP: 67.5 3x5 Still trying to work on squeezing the glutes, which I find harder than it sounds when trying to lift heavy things above your head. Oddly enough I closed my eyes for one set and found it easier to focus (although i about took out my nose on the last rep) but I know I should stay alert around all these weights...meh
Deads: 155lbs 1x5. Stalled at 165lbs last time so hoping to push through the next couple B days since I deloaded and worked back up by 5s instead of 10s.0 -
This is probably a stupid question, but how do you know if you have "excessive" butt wink? I think I am way overthinking things.
Last night I did workout A
Squats: 110 5x5 These felt so much better. I could feel myself starting to lean forward on the last couple reps on most sets but I really fought to correct myself so I think I am doing okay. I am going to try to go ahead and go back up to 115 tomorrow.
Bench press: 85 3,3,4,4,3 These were just not happening and my left shoulder was not happy either. Blah!
Barbell Row: 85 5,5,5,4,4 I don't know what happened since I have done fine with this weight before. Hopefully I can get them next time.0 -
Today's workout:
Squats:
warmup-2x5 bar
5x5 @ 55
Bench:
warmup-2x5 bar
5x5 @ 50
Barbell Row:
warmup-1x5 @ 65
5x5 @ 70
Had serious DOMS from Monday's front squats with the trainer, but I told myself to get over it and get the work in. Even sore I had no problem with the squats. I was starving the entire day today...I mean, I was eating, but super freaking hungry today.
Now I'm using the foam roller I just bought because my quads are KILLING me. I don't know what's worse, the persistent pain, or the pain from the roller. lol0 -
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.
OMG. I think some people park their brains when they enter the gym.0 -
Did cycling class again last night. My butt is killing me! lol My plan for tonight and tomorrow is to split up the SL's. Gonna give my glutes a break and do bench, rows, OHP & accessories this evening and tomorrow do squats, DL's and some other accessory stuff.0
-
Ugh, not so great today.
Squats: 145lbs 3x5 Trying really hard to activate my glutes while "in the hole" so I have better hip drive coming up. It's coming along. I have to really concentrate on dropping past parallel and not losing activation in my glutes or abs. So stay tuned for Saturday's results...
OHP: 3x4 55lbs
Deadlift: 1x3 at 185lbs {failure; plus back was practically the shape of Sailor Moon's Moon Wand, so basically no good}
That's the second time I'm failed 185lbs, so I'll be dropping back down to 165-ish next week.
Some nice numbers in here, guys!0 -
Cycling season is killing me too! I may have to cut some squats too... I'm considering switching them to 3x5 for one day a week.Did cycling class again last night. My butt is killing me! lol My plan for tonight and tomorrow is to split up the SL's. Gonna give my glutes a break and do bench, rows, OHP & accessories this evening and tomorrow do squats, DL's and some other accessory stuff.
Sorry squats, I love my bike
0 -
Great lifting ladies! The rack hogger is definitely an asshat :devil:
ETA: I still break out in a cold sweat each and every time I foam foll, it hurts and feels so good!
I did OHP and deadlifts yesterday, except I forgot to write down my weights in my phone, so I was guessing. Turns out I err'd on the light side for OHP and the heavy side for DLs lol.
OHP:
5 x 45 pounds
3 x 50 pounds
5 x 55 pounds (should have been 60)
3 x 65 pounds (should have been 70)
1 x 75 pounds-I got 1 rep but that's it.
Deadlifts:
5 x 85 pounds
5 x 110 pounds
3 x 130 pounds
5 x 165 pounds (should have been 160)
3 x 185 pounds (guessed right)
1 x 205 pounds-I got 3 reps, which is a new PR! Finally broke 200 pounds on these!
Assistance Work:
Front Squat-3 x 10 @ 65 pounds, I got 8, 8, 8
Chinups-failed at bodyweight again, but I got higher than knuckle level this time. Then I used a resistance band as assistance (once you get to the top the band stops helping, and that's where I get stuck)
For cardio, I did box jumps, 20 sec on and 10 sec off for 8 rounds.
Overall great session, although my lats are KILLING me today 0 -
It's finally getting warmer here so soon I will be able to ride my real bike outside. While I can't wait, my butt & crotch are NOT excited about that bike seat! :laugh:
Cycling season is killing me too! I may have to cut some squats too... I'm considering switching them to 3x5 for one day a week.Did cycling class again last night. My butt is killing me! lol My plan for tonight and tomorrow is to split up the SL's. Gonna give my glutes a break and do bench, rows, OHP & accessories this evening and tomorrow do squats, DL's and some other accessory stuff.
Sorry squats, I love my bike
@rugbyplayer - awesome numbers! I see you're another one that likes to torture themselves with box jumps. Beast mode on!
0 -
Hi! This is my first time posting here. I do SL with my husband and we are both pretty new and still learning a lot! My workout last night was:
Squats-
Warm up - 2 sets with the empty bar
5x5 at 70 pounds
OHP-
Warm up - 2 sets with the empty bar
5x5 at 50 pounds (these are killer I thought my arms were gonna break on my last set lol)
Deadlift-
1x5 at 135 pounds.
Cardio-
5 minutes on the elliptical (we are going to add in 30 secs more everytime we go)0 -
@doctorMcCoy welcome here :-)
Bäh, what did the guy occupying two squat racks think? Those people thinking the world only turnes around them, meh!
Great workout girls!
I went to the gym today, yay, so happy!
Squats:
52,5kg 5x5 (115 lbs)
Bench:
32,5kg 5x5 (71 lbs)
Barbell:
30kg 5x5 (66 lbs)
I was okay with that numbers, especially the bench press which I didn´t do in about two or three weeks, I thought I would have had to deload :-)
Hip thrusts:
30 kg (66lbs) 2x10
I had to hurry a bit today since I am working for a sick colleague and had to start early. No Cardio at all...0 -
Nyeh, so either the anti-histamine dose cut in half is NOT enough for me unless it's raining, or I need to take it closer to the run as opposed to first thing in the morning. But I just went through a good ol' interval run at 1 min fast, 1.5 min slow.
Also set myself up a little push-up challenge in order to progress. Point is to NOT go to failure but to work a bit (so at least 10 per set). Seems like I gathered 8 supporters which is great! So far am at 10/12/12/13/14 so 3 rounds to go when I get home. Perhaps the last of the day WILL be to failure.
Now if you'll excuse me I need to find tissues...0 -
Awesome lifting as always ladies!
Welcome Dr. McCoy!
Krok - Allergies and running is never fun. Hopefully you can figure out dose/timing here soon.
Strong Curves C for me today (they have 3 different workouts for the week and they change every 4 weeks which only means I can never just walk into the gym and do it. Need a notebook now)
So....
Superset 1:
BB Hip thrusts 3x20 @ 95 lbs - I don't know how I feel about the 20 rep range yet.
Standing single arm cable rows: 3x8 (each) @ 30 lbs
Superset 2:
Goblet squats: 3x5 @ 50 lbs
DB Single arm bench press: 3x8 (each) @ 30lbs
Cable straight leg pull through: 3x12 @ 42.5 (odd weight for a cable machine??) - I have to check out a form video for these because I was more self-conscious doing these than I was the hip thrusts. Really odd movement.
Side lying hip raises: 1x10 (each side)
Turkish Get Ups: 1x5 (each side) @ 15 lbs
Half-kneeling anti-rotation cable press: 1x10 (each side) @ 15 lbs
Then finished up with a moderate pace 1 mile done in 9:18.
And for the first time in weeks, I ate lunch and I'm not starving an hour later. I was starting to feel like lunch was just an appetizer.0 -
Cardio day: 1 mile run warmup 8:58; 30 mins HIIT-sprint 60 seconds, walk 60 seconds; finished with incline walking at 7% incline until I got to 50 mins. Foam Roll, Stretch.
Jelly Legs
0 -
Went to gym tonight no squat rack hogger to be seen.:happy:
Squats
1x8xbar
1x8x55
3x8x75
Form getting better staying with lower weight
Bench Press
1x5xbar
1x5x45
5x5x55
Rows
1x5xbar
1x5x55
5x5x65
I don't feel these in the back need to see if my form is okay. I do feel them in my triceps.
Then an hour bike ride home. First of the season!:happy:
Love reading the posts. It so inspiring 0 -
This is probably a stupid question, but how do you know if you have "excessive" butt wink? I think I am way overthinking things.
Last night I did workout A
Squats: 110 5x5 These felt so much better. I could feel myself starting to lean forward on the last couple reps on most sets but I really fought to correct myself so I think I am doing okay. I am going to try to go ahead and go back up to 115 tomorrow.
Bench press: 85 3,3,4,4,3 These were just not happening and my left shoulder was not happy either. Blah!
Barbell Row: 85 5,5,5,4,4 I don't know what happened since I have done fine with this weight before. Hopefully I can get them next time.
It's like porn. You'll know it when you see it :laugh: I've seen some really bad videos on youtube, but I'm not finding any at the moment. It's likely if your low back hurts then you have too much butt wink.0 -
Haven't posted a workout forever. It's been crazy busy but in a good way. Tonight's workout was great so had to post...
UPPER BODY (HEAVY)
DEADLIFTS
Warm Ups:
95x5, 135x3, 175x1
Working Sets:
200x2 -FINALLY attempted it and nailed it!!! It's a big deal for me to be in the "200 Club". :bigsmile: Also, I've been on a cut since January so this goes to show that you CAN get stronger while on a cut.
https://www.youtube.com/watch?v=iBHdewdcXT4
180x3, 170x3 - These both felt super heavy after doing 200lbs - weird!
OVERHEAD PRESS:
Warm Ups:
45x5
Working Sets:
67.5x3, 67.5x3, 67.5x3, 67.5x3, 67.5x2 :grumble:
BENT OVER ROWS:
92.5x4 for 3 sets
BENCH PRESS:
Warm Ups:
60x5, 75x2
Working Sets:
85x3 for 5 sets
Great workout! Took 2 nights off from training which is super rare for me, so I had really good energy tonight. Going to kick up the lbs for everything next workout and see how it goes. Would love to hit 1.75x bodyweight for Deadlifts which would be 217lbs. Hopefully I can get there in a couple months.0 -
B for me today...in an attempt to make gains at smaller weights I am trying to add reps, so I did 5,7,9,7,5 today for everything.
45 for OHP, 65 for squat and DL. half mile of intervals, 2 mile walk, hour of gardening and half hour of soccer with kids...:drinker:0 -
Just a run day today. 4.8km so close to 5km. I think my race on the 24th should go well.0
-
crappy workout. my back was still a bit sore from the deadlifts and I'm not really eating well these days. thank god it's friday.
Bright side: because of the soreness I could definitely feel when I wasn't using my back properly. DOMS helps with the form, not kidding!
Squat 67.5kg 5x5 for the third time... moving to 70kg next week!
Bench 42.5kg this time I did 5x5 but not with the full ROM so I'm not considering it "done".
Barbell row 40kg
Upright barbell row 27.5kg 3x8 ok
Dumbbell side lateral raise 6kg 3x6 hard
Converging chest press 18kg 8+8 then 25 6kg 1x8
Plank 3x450 -
That is fantastic, and you make it look so easy, (hehehe). Congratulations! :drinker:\DEADLIFTS
Warm Ups:
95x5, 135x3, 175x1
Working Sets:
200x2 -FINALLY attempted it and nailed it!!! It's a big deal for me to be in the "200 Club". :bigsmile: Also, I've been on a cut since January so this goes to show that you CAN get stronger while on a cut.0 -
Deadlifted 150 lbs yesterday! Also ran 15 minutes straight (no stopping). :bigsmile:0
-
We had summer preview weather yesterday, described as "tropical" (90 and humid) so I skipped being stuck inside a gym and wandered the neighborhood with the dog two separate times, since it was still 80 degrees out at 9pm! Actually, I was trying to wear him out so he'd sleep through the impending thunderstorm and not jump on me in the middle of the night; he's terrified of thunder and having an almost 80lb dog jump on your chest is not how I like to be woken up! :laugh:
Gonna do Workout B tonight after work.
@jstout - I just finished reading through the Strong Curves workouts; I can't wait to finish up with SL and try Strong Curves! While I enjoy the progress I'm making with SL, I'm bored out of my mind doing the same 6 lifts over and over and over...
@leadfoot - Congrats on hitting 200 for DL's!!
@llamapants - I'm sure you'll do just fine at your race. Keep at it!
@sbarella - Nice weight on the upright rows! Those were really hard for me when I first started with just the bar and it's taken me weeks to get comfortable with it.0 -
@cruisin_scrapper thanks for the idea. The mat really helped keep things in place. Now I am thinking if I can afford to get a bunch of actual rubber flooring for my "gym" area. It felt better to stand on and when I dropped a plate it didn't wake the whole house.
@katro I am a little jealous of your weather, but then I did the conversion and dang I don't think I could do much of anything (other than hang out on a patio with a cold drink )
Todays workout A:
Squats 3x5 150 lbs I still don't feel quite right on these so I am going to deload to 135 and work back up. I can't articulate what it is, and it could just be me being a chicken, but I think a deload before my race might be a good idea anyway.
Bench 3x5 82 lbs woot woot finally
Rows 1x4 @ 60 lbs then realised I don't have to go up by a whole 5 lbs. 2x5 @56 lbs felt much better than the 60
Accessories:
Barbell Front Raises 2x8 1x7 12 lbs
Flies 3x8 12.5 lbs
One arm rows 3x8 26 lbs
I think it went well and I managed to do it before the kids were up.0 -
Happy Friday and great lifting ladies!!
@katro - Thanks! I kind of forgot about box jumps until everyone started talking about them on here, and although I worry for my shins, I do love them, so I'm attempting them after squat days in a Tabata-like form, 10 box jumps (20 sec) then 10 sec rest, repeat as many times as I can.
@dennie - Here's a Bret Contreras video on butt winking, maybe it'll help?
https://www.youtube.com/watch?v=0fN3NhZ5Ifc
Welcome DoctorMcCoy!
@krok - I hate running with a runny nose, most annoying thing in the world. Hopefully it gets better soon!
@leadfoot - Awesome PR on the deadlifts!
@randomtai - yay on the running PR!
I ran stairs last night for the first time in ages, and holy crap, I coughed up a lung afterwards lol. The stairs we run are 10 flights of 10-12 stairs each, and I got up 6 flights and walked the last 4 twice, and then ran 6 flights and stopped. Then I went to another hill and did 4 hill sprints (30 sec sprints) with 2 min rest in between.
All I can say is I thought I was in decent shape cardio wise, but those damn stairs proved otherwise lol!0 -
TGIF!
Squats: warm up, 5x5@90
Bench: warm up, 5x5@50
BR: warm up, 5x5@600 -
Back to Strong Curves A for me:
Superset 1:
Barbell Glute Bridges 3x20 @ 70 lbs
Single-arm bent over DB rows 3x8 (each) @ 35 lbs
Superset 2:
Box squats 3x5 @ 100 lbs - feeling better with these
incline DB bench press 3x8 @ 30 lbs
American Deadlifts 3x5 @ 120 lbs
Cable standing abduction 1x20 @ 10 lbs
RKC plank 60 seconds
Side plank 30 seconds each side
And then I ran a mile in 9:16
Oh and I tacked on 15 push-ups for the Krok push-up challenge :drinker:0 -
Looks like everyone has been doing great on their lifting! I just want y'all to know that it inspires me to read the numbers put up by you awesome ladies :flowerforyou:
I did workout on Wednesday, though I didn't post it. It was meh at best. Dealing with personal issues really had me out of kilter on Wednesday. On to today's workout:
Squats: 170 lbs 3x5
OHP: 4-5-5 75 lbs. I didn't push hard enough on that first set to get the last rep up, so I'll repeat this again on Wednesday.
Deadlift: 235 lbs 1x5 That's right, I got all of them b!tches up! I was standing in front of the barbell kind of breaking out in a cold sweat in anticipation of this weight. The mind is a crazy thing. I just finally had to tell myself, "you got this" and bent down and did it. I had to dig really dip for the last one, though, and was a little light headed afterwards lol.
Anyway, have a great weekend, ladies!0 -
Yah! Wolfsbayne!!! 235 is Awesome!0
