May workout check-in; May your squats be deep and plentiful
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Yah! Wolfsbayne!!! 235 is Awesome!
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Yah! Wolfsbayne!!! 235 is Awesome!
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Yah! Wolfsbayne!!! 235 is Awesome!
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x4, so awesome!0 -
Thanks guys! It really helped me mentally to get that weight up.0
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Happy Friday Ladies...and to all the Moms Happy Mother's Day
Headed to a lobster boil tomorrow night...so prelogged the lobster...I think it's the perfect food...for 1.5lb of meat it 630 calories and 140g of protien..add in the butter and some bread...perfect meal...hehe...we wont talk about the drinks tho.
Workout B for me today...so Yah for DL's.
Squats warmups 2x5@ 65, 2x5@85 working weight staying @ 145 tonight to ensure I wasn't leaning to far ahead (felt like I was Wednesday) 5x5 (actually might have been 5x6...:bigsmile: )
*it's funny I put that weight on my back and wonder How the hell I did 180lbs...:laugh:
OHP warmups 2x5@15, 2x5@35 working weight @ 88.5lb (I am sticking with Rippetoe's form. )
3x5, 2x4...still a PR for me not gonna complain
DL warmups 1x5 @ 90 1x5@140 working weight @ 190lbs 1x5 gonna stay here next time I know my form was a bit off on rep 3/40 -
Today did:
Squats: 2x5 bar, 1x5 @55, 5x5 @60
OHP: 1x5 bar, 5x5 @50
DL: straight into 1x5 @105
Split squats: 2x10 @55, I go for speed on these
I think the guys are starting to recognize me now and one gave me "the nod" and another asked what I thought about the weight room music. lol... One guy was impressed by me doing DL, but I can't wait to go heavier and show off. Haha.0 -
I'm a little embarrassed about my low weights but I'm new to SL and a bit of a little weakling but here goes:
Squat-warm up, bar only. 5x5 @ 55 lbs
Bench press: warm up, bar only. 5x5 @ 55 lbs
BB row: warm up, bar only. 2x5 @ 50, 3x5 @ 55, 2x4 @55.
Can't wait to DL on Monday.
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I think the guys are starting to recognize me now and one gave me "the nod" and another asked what I thought about the weight room music. lol... One guy was impressed by me doing DL, but I can't wait to go heavier and show off. Haha.
Got to love it when you get the respect in the free weights! :flowerforyou:I'm a little embarrassed about my low weights but I'm new to SL and a bit of a little weakling but here goes:
Squat-warm up, bar only. 5x5 @ 55 lbs
Bench press: warm up, bar only. 5x5 @ 55 lbs
BB row: warm up, bar only. 2x5 @ 50, 3x5 @ 55, 2x4 @55.
Can't wait to DL on Monday.
All of us started somewhere. You keep it up, you're doing great! Deadlift is my favorite lift even if it does mess with my head a little lol.0 -
Welcome doc.
Wtf is a butt wink? Maybe I don't wanna know lol.
Lazy workout today... But at least I went.
Squats 5x5 95 lbs
Ohp 3x5 45 lbs
Deads 1x5 95 lbs0 -
The "butt wink" is essentially when your but "winks" (slides back/tucks under as you hit a certain low point of your squat). It's mostly a show of poor hip mobility/weak core strength. Your lower back adjusts its angle to keep your chest upright, I think. It puts unnecessary pressure on said lower back because of the compression of gravity vs the weight. It,s not necessarily a game killer, but something that's worth looking into correcting early on if you're doing it.
At the ladies who do upright rows: does it not bother your shoulders/forearms/wrists? I have done a total of 2 sets of those with a straight bar, 1 with an EZ bar and a few with dumbbells and they all caused varying degrees of crazy burning sensations in my entire arms. To a point where I just entirely gave it up for the most part now because every time I decide to do them I regret it. Just checking if that's just me, I guess?
I was watching some footage from the crossfit regionals today and man, those people are strong. One lady made handstand walking look like a walk in the park! Is it crazy to wonder if I could try my hand at the open next year? lol. Most of these people have been in crazy shape their entire lives. I'd most likely get my *kitten* handed back to me in a ziploc bag. Lol.0 -
@Fittreelol Nice example, lol.
@rugbyplayer 85 Thank you for the video! I've noticed when I video myself that I butt wink at the very bottom of my squats on some reps but it's not causing me any lower back pain and it happens very quickly so I am guessing it's probably okay.
Last night was workout B for me
Squats 115 5,4,5,5,5 I probably could have gotten that last rep on the second set but I have been working really hard on not leaning forward and I had a pretty sloppy fourth rep so I got kind of pissy about it. I would have repeated 115 next time even if I had done that last rep.
Overhead press: 65 4,4,3,3,3 I was so bummed that these didn't work out for me because the last time I did workout B I had a few sets where I got 5 reps in. Deloading to 55 since it was my third fail.
Deadlift: 145 1x5 I was only going to do 140 because I don't really feel like I can go up by 10 pounds on deadlifts so I was just going up in 5 pound increments. Dh told me to just try 145 though and so I did. I got through them and he said he didn't see any back rounding but I didn't feel super confident with them so I am going to repeat 145. I'm just going to stick with going up by 5.0 -
We all started with the empty bar or less!I'm a little embarrassed about my low weights but I'm new to SL and a bit of a little weakling but here goes:
Squat-warm up, bar only. 5x5 @ 55 lbs
Bench press: warm up, bar only. 5x5 @ 55 lbs
BB row: warm up, bar only. 2x5 @ 50, 3x5 @ 55, 2x4 @55.
Can't wait to DL on Monday.
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If you were already strong, you wouldn't need SL. Welcome!! :flowerforyou: 
@krok: so far, so good. I've read that it can be hard on your shoulder joint, so I've been adding weight slowly and using a shoulder-width grip. We'll see. Accessory work is really helping my OHP 0 -
Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x145
OHP: 5x5x50 (I have to figure out a way to do this on the squat rack. Squat rack + sitting is not working so well)
Deadlifts: 2x5x45, 1x5x75, 1x5x95
Chest dips: 3x8x-54 (machine)
Hip raises: 3x150 -
At the ladies who do upright rows: does it not bother your shoulders/forearms/wrists? I have done a total of 2 sets of those with a straight bar, 1 with an EZ bar and a few with dumbbells and they all caused varying degrees of crazy burning sensations in my entire arms. To a point where I just entirely gave it up for the most part now because every time I decide to do them I regret it. Just checking if that's just me, I guess?
Are you squeezing your traps together? I will either use the ez curl bar or even a 45 plate with a good lip or handle. Let the back do a lot of the lifting with the shoulders supporting.0 -
Ehhhh, not my best today. I didn't realize just how much a workout relies on your mental state until today! Just wasn't feeling it.
Squats - 5 @ 150lbs, didn't feel right so went back to 145lbs, which I've done 5x5 at and felt decent, but today I could only crank out 4,5,3!
OHP - 3x5 @ 65lbs. This wasn't bad at all, but I think a 5lbs increase would be too much right away. Need fractional plates!
Upright rows - 5x5 @ 50lbs - I could probably do 55lbs no problem. Will go up next time!
Split squats - 3x10 @ body weight
Stiff leg deadlifts - 3x10 @ 45lbs
Hip thrusts - 3x10 @ 45lbs - that bar is a pincher!0 -
Happy friday!!!!!!!
So today I did 531 Deads+531 OHP
Deads
45x10, 135x5, 185x5, 210x5, 245x5, 275x8
OHP
45x5, 65x5, 75x5, 87.5x9
Sumo
135 3x10
Paused deads (pause a couple inches below knee)- lats are burning from these. I will probably hate my life tomorrow.
135 3x5
Single leg SLDL
40# 3x5(per leg)
Supersets x3
Assisted pullups (smaller band woot woot) x3
Hanging knee raise x4
Squishy med ball pushups x8 (for Krok)
ETA: I would like to give shouts out for all the deadlift PRs. Hells yeah!0 -
Back on the SL schedule
Squats - warmups galore. I do think sumo air squats are helping me with The Weird Pain. So I did a bunch of those then 45 2x5, 95 1x5, 135 2x5 and then 165 3x5. These are feeling easy I have stayed here so long. But I am going to stay for another week or two to make sure I won't just re-injure myself at 175. I feel like switching to 3x5 was a great decision.
OHP - 82.5 5x5 YAY!!! I was determined to hit every single one of these and took 5 minute breaks. I would say my 4th set was my best. So grateful for fractionals.
Deadlift - 135 1x5 then 235 1x5.
I just bought a couple 45 pound bumper plates to add to the steel pair - so I have to say my DL bar looked pretty nuts. Can't believe I can pull that up 5 times!0 -
what is this pushup challenge Krok? I wanna play! For people who do pushups on an incline at home: what do you use?0
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Week 1 done. Did Day 3 on Thursday. Workout A.
Day 1 of week 2 is Sunday. My son asked me if I wanted breakfast in bed and I told him that he could make me breakfast, but it would have to be after I get back from the gym. 0 -
Wow, two weeks of eating 15-20% deficit, plus allergies, and I was totally wiped this morning.
Squats: 5, 3, 5 @ 145lbs
Rows: 5, 5, 5, 5 @ 75lbs
Bench: 3, 2, 4, 3, 4 @ 64lbs
I gave it the good ol' college try at bench today, but NOPE.
Katerina is taking a refeed day to reboost her tired *kitten*. :sad:0 -
Badass mom is badass.My son asked me if I wanted breakfast in bed and I told him that he could make me breakfast, but it would have to be after I get back from the gym.
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Nice lifting and PRs everyone!
Got in A yesterday after work. Just like on Wednesday it was hot as balls in there with all those dudes. I enjoy how cool the gym is at 6am instead.
Squats: 125lbs 3x5. 130 next week! (I up by each week rather than each session since I've been here before. I think the highest I got last fall was 140lbs)
Bench: 68.5 3x5
Rows 68.5 3x5. I think my grip and using Liquid Grip has helped a lot with these. Although this was getting heavy so we'll see how I do next time..
Yay its the weekend!0 -
what is this pushup challenge Krok? I wanna play! For people who do pushups on an incline at home: what do you use?
I posted a status 3 days ago saying everyone that liked it would do 1 sets of push-ups every day for 1 week while in return I do 1 set of at least 10 per like for a week. We're into day 3 now and I'm regretting it a bit lol. 8 sets is a lot for someone who's not used to doing so much volume xD You can join in if you'd like but I'm not adding anything else to my days!
And if I do them on an incline it's usually my kitchen counter or the side of the bathtub. Or a chair propped up against the wall but i rarely get to that point. I started with the kitchen counter. I still do those sometimes when doing the dishes or cooking lol.
Today was the start of week 2! I gotta say, not a huge fan of 2 days on, 1 off, 2 on , 2 off setup. I'm gonna switch over to splitting the last 2 days of the week up instead. I get restless otherwise. Haha.
EMOTM x6 of Power Snatch x2 @ 55lbs (so glad my gym has 35lbs bars so I could use 10lbs bumper plates for this).
barbell squat 5x5 @ 145
superset with dips (assisted) submax (so keeping at least 1 rep in).
Then power metcon circuit, for time, of
-15/10/5 OH Squats (1 round @ 45, rest at 55)
-20/16/10 Db 1 arm power snatch (1st round 20, rest at 25)
-25/20/15 push-ups
total time: 11:05
I had to break down the push-ups quite a bit at the end, so I only got 3 viable sets for my challenge (12/13/10).
Gonna rest a little more, pop an allergy pill then go back out for a 45 minutes run. It's not a Saturday until I get a sweat on!0 -
Yesteday:
1 hour yoga at lunch (love my Friday yoga great way to end week)
1 hour kettlebell class0 -
Krok you are so damn amazing.
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This week was crazy in my house and ended up skipping Wednesday workout . Beside my full time job,cooking, cleaning, laundry , I had to take the kids to 2 soccer practice, a scouting meeting, a dance recital, and an indoor hockey practice an Saturday language school. Because of these I ended up skipping Wednesday workout, but yesterday workout was amazing. I felt strong and didn't failed on anything.
Squat:45x10,75x5,95x5, Set:110x5x5
Bench: 45x10,65x5, Set: 85x5x5
Row:45x10, set:100x5x5
Pull-up :3x8 with 90 lb assistance
Plank:4x35 second
I think I am officially going to change my schedule to do StrongLifts on every 3rd day. This means 7 workouts in 3 weeks , instead of 9 , but I think on overall I will progress just as well or potentially even better than the normal 3 times a week schedule.
I am thinking to add a 20 minutes HIIT on the day after my stronglift day. All my cardio is steady low or medium- low intensity like biking and walking, and I am plateauing . Maybe the high intensity will make a difference.
Your ladies are amazing and such an inspiration to me!0 -
Today was workout A for me.
Squats 115 4,5,5,3,5 I don't know what my problem was. They weren't feeling too difficult but on the last rep on my first set and my 4th rep on the 4th set I got stuck at the bottom. I am going to go at this for a little while longer and then probably switch to 3x5. 5x5 feels like too much on these sometimes.
Bench press 85 5,5,5,5,4 I was so excited because I decided to widen my grip just a little bit where my pinkies were lines up with the groves on the bar and they felt so much better. I was struggling on that very last rep but I was still pushing up and I think I probably could have gotten it but dh thought I was in trouble so he lifted the bar up for me. I am so grateful to have him to work out with but grrrr. I'm supposed to deload now but I am thinking that maybe I should try 85 one more time before I do.
Barbell row 85 5,4,5,4,4 I just really hate these.0 -
Well, Saturday is usually my off day, but after sitting in the house for a few hours and seeing Krok and some of my other FL people talking about running, I decided what the heck and figured I would go for a run. Normally I run about 2 miles on the treadmill. If I run at home, I usually go down to the end of the road that leads to my house and back, which is about 2 miles and is a dirt road. Well, this time I was like, well, I have the time and I'm feeling like a run so.......I'll run out to the main road 2.5 miles out so 5 mile round trip.....yeah, lucky for me, I thought better of that and just went out to a bridge about half mile short of the main road. So four miles and 46 min later, I got home, hot, sweaty, and tired. Now I'm just hopeful that I can walk tomorrow and that my calves don't cramp up. Oh, and did I mention that there is no flat part of road around me? :laugh:
I may treat myself to a hard cider tonight :drinker:0 -
I just had the twerking session to rival a strippers. :laugh:0
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