June workout check in: June-o you want to deadlift
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Well it was an interesting weekend...after my DL on Friday night my butt was sore...sore...sore...took advil on Saturday during the canoe trip but "drank" too...hehe...
@Fit nice OHP numer triple digets
@juli I am sure the pics will show a difference for sure...will you be posting them to the group progress thread?
@sure...I am afraid of that too...so trying to keep them pumiced off and using chalk now too....
@sure and krok had to google "pistols"...my husband had me try those...a no go...my sister can...but I do have a weak core and I assume that is where a lot of that comes from? correct if wrong
@rugby I did have a good time till we stopped at "tequilla island"...after that it's a bit fuzzy...till I fell out of the canoe while it was on shore and hit the water...:laugh: I was not fuzzy after that...water was a bit "chilled"
So workout A for me today
Squats @ 145 3x7...working up to 8 then up the weight then repeat.
Bench @ 130lbs nailed those...might stay here just for form and make sure I have them nailed.
Rows @ 120lbs stayed for form but moving up on Friday.
I did try something the other day that did make me realize my core is weak even with all this lifting so gonna start some core work on my off days from lifting. I will be visiting the crazy core ladies workout thread and see what I can get from that...
Any suggestions for "weighted" exercises for core?0 -
@massage, where do you place the bar when you squat? If it's high bar, it's going to work your quads more than your PC, but the lower the bar is, the more you lean forward, and the more your PC is engaged.
Thanks for the reply. It is a low bar, i can feel it on the spine of scapula and if i try to put it lower it will fall down my back.I lean forward also, need to work on hip flexibility. Since my last pregnancy my hips have been really bad with that.0 -
Haven't posted here in a while (well, feels like a while)!
Saturday's workout (6/21):
3x10 - Squats @ 120
5,5,6 - Bench Press @ 80
3x10 - Upright rows @ 55
3x8 - Split squats @ 70
10,8,8 - Push Press @ 60
Man was I exhausted after that! Probably because I had the beach on my mind. The Warren Dunes in Michigan are awesome! Much better than the Indiana Dunes. Much cleaner. I laid out on the beach and we climbed to the top of one of the dunes. Then I got super sun burnt, but only on the backs of my thighs, the back of one calf (not both), and my back but only up to my shoulder blades (nothing higher). It hurts. A lot. I will have some ridiculous tan pattern within a few weeks though!
Today's workout - Barbell work at home:
3x10 Deadlifts @ 120
3x10 Good Mornings @ 45
10x Bi curls @ 50
12x OHP @ 50
14x Bent over rows @ 50
16x Mountain climbers @ BW
10x Marching Bench dips @ BW
12x Pushups - BW
14x Alternating lunges @ 50
20x Box Squats @ 50
10x upright rows @ 45lbs
10x step ups @ BW
10x windmills @ BW
10x sumo squat w/ knee up @ BW
20x jumping jacks
I managed 30 minutes of the above before the band of my sports bra started rubbing on my sunburnt back and I couldn't take it anymore. Still a good workout!0 -
So I got drunk on Saturday. First time since my hubs and I started trying for our daughter (about 2 years now). I then ate all the food. It's the third weekend in a row that my weekend eating has erased my deficit for the week. Gotta get mah stuff in order there.
Workout b
Squat 165 5/5/4 third fail so deload time
Ohp 54 5/4/4
Dl 180 1x3 another 3rd fail so deload
Accessories
Sldl 3x10 110lbs
Glute bridges 3x10 90lbs
Felt pretty good even with all the fails. I think it is just the joy of listening to music. One of the joys of my husband working out of town.0 -
@sure and krok had to google "pistols"...my husband had me try those...a no go...my sister can...but I do have a weak core and I assume that is where a lot of that comes from? correct if wrong
My core isn't the greatest either and I can do them. lol
For me, definitely feel it in the quads.0 -
Today I worked with my trainer, I missed my SL I was hoping to do yesterday. I needed a day off, the USA game was on, and then after the game I was totally drunk and in no way was I able to put a barbell on my back or over my head. lol
Today with Samson I did 30ish pound KB swings, butterfly situps with a medicine ball, hand release pushups, 15lb dumbbell thrusters and pistol squats. I got in 5 rounds doing 10 reps of each. We still had a bit of time left at the end, so he had me do 30 burpee box jumps (using a tire) for time. But I don't know the effing time I did them in because I couldn't have cared less about it when I was done. lol
I ran a mile before my workout, and a mile after, intervals.0 -
Hey, all! Today's workout: squat 5x5 @ 80# with a set of 5 push ups in between each set.
Bench press 5x5 @65 #.
Rows 2x5 @65. I still fear for my back on these so did some single arm DB rows.
Skull crushers for my flabby bingo arms.
Goblet squats 2x5 @ 16kg.
Abs, assisted chin ups and dips.
Came home and did a brisk walk.
I know my weights aren't impressive, but I feel like a little beast doing them. :bigsmile:
Gonna Google pistols now.0 -
I did try something the other day that did make me realize my core is weak even with all this lifting so gonna start some core work on my off days from lifting. I will be visiting the crazy core ladies workout thread and see what I can get from that...
Any suggestions for "weighted" exercises for core?
@stef - I do weighted planks with a barbell plate on my back. You'll have to fiddle with the placement of the plate to find where works your core the most once you get into plank position. You can also do crunches or sit ups with a resistance band or oblique side bends while holding a plate. Or if you want to make it more of a full-body movement with core work, you can do walking lunges with oblique twists while holding a plate.0 -
Well, I see there's been lots of drinking going on again in here. I did a little myself this past weekend at a friend's pool party...it's so hard to be good when it's summer. Hope you're all recovered and back to it!
Got my workout in last night, but it was blah to say the least.
squats - 4,5,4 at 145 pounds. This was totally weird. 140 felt easy and I did it with no problem, but those added five pounds kicked my *kitten* (literally!).
bench - 3,4,3 at 110 pounds. Hello roll of shame on that last set...:grumble: Epic fail.
rows - 4,5,5 at 105 pounds.
Did ab and accessory stuff in between sets, then ran on the mill. Finally broke through that 8-minute mile pace for some of it. Wanted to try skull crushers but totally forgot until afterward when I was already in the shower. D'oh. And oh yeah, pistol squats too. What a wicked looking thing to try some day.... Have a great week everybody!0 -
Drinking? I had a drink every night the last few nights -- woke up feeling relaxed and happy :drinker:
Squats today. This was week 3 of Wendler's and I was supposed to go up to 165lbs, but I chickened out after my last warm up at 160lbs. Going back to 3x5 after week 4.
I wanted to do 5x10 @ 90lbs, but no go. My workout partner was done and she wanted to leave. :grumble:
How should I politely tell her I don't want to drive with her anymore? I like working out with her for the most part, but our schedules are different, and I don't like waiting around for her and vise versa. I was thinking of maybe biking to the gym? I'm not an experienced biker and it would involve going on the main roads in town.0 -
AHHHHH.
Big plates on my squats. Got 5x5 @135. OHP again made me its plaything @75lbs and I got 4/4/4/3/3, fail it again next time and it'll be a deload. No problem though, if I deload I am going to try for 6-8 reps on those sets to work my way back up. Last, but not least, didn't fail any of my DL @175...even after 2 warmup sets.
So I'm feeling pretty good today. I have less swim lessons these next couple weeks, dropping the calories back down.0 -
How should I politely tell her I don't want to drive with her anymore? I like working out with her for the most part, but our schedules are different, and I don't like waiting around for her and vise versa. I was thinking of maybe biking to the gym? I'm not an experienced biker and it would involve going on the main roads in town.
"I love to work out with you, but our schedules are different...maybe we can meet up at the gym? It might make it easier for those days where I have to stay longer, or you have to stay longer. Also, I'm thinking of taking up biking to the gym!"
What you said in your post was good, I'd say.
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Why didn't I think of that... lol, I'll try being straight-forward!How should I politely tell her I don't want to drive with her anymore? I like working out with her for the most part, but our schedules are different, and I don't like waiting around for her and vise versa. I was thinking of maybe biking to the gym? I'm not an experienced biker and it would involve going on the main roads in town.
"I love to work out with you, but our schedules are different...maybe we can meet up at the gym? It might make it easier for those days where I have to stay longer, or you have to stay longer. Also, I'm thinking of taking up biking to the gym!"
What you said in your post was good, I'd say.
I know I'm often her motivation to get up and workout, and I don't want her to feel like I'm dumping her or anything. But she's also pretty sensible, so hopefully she'll continue to get up if she knows I'll be meeting her.0 -
I got to use big plates on my squats yesterday morning... isn't it an awesome feeling?!? Your OHP is impressive!0 -
I got to use big plates on my squats yesterday morning... isn't it an awesome feeling?!? Your OHP is impressive!
Thank you! I love how much confidence and swagger SL can give a girl.
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Cardio day for me. I mowed the lawn and thought I would be lazy and call it my workout. Ended up getting motivated enough to do 5k that felt alright.0
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Workout B last night. I had no energy starting and not much left at the end.
DL - warm-up - wow can't remeber.
working set was 3x5x115
Not sure why this is but I seem to be progressing on deadlifts more then any other lift. Don't get me wrong I think it is great and makes me swagger just a little.
Arnold presses - warm-up: 1x5x12, 1x5x15. Working set: 5x5x17.5
Squats - warm-up:1x8xbar, 1x8x55, 1x8x65. Working set: 3x8x85.0 -
Squat - warm up, 5x5 at 70lbs
OHP - warm up, 5x5 at 55lbs
DL - warm up, 5x5 at 115lbs
Followed by the elliptical.
I have bruises on my back/shoulder from squatting. I'm wondering if my placement is off, or if it's just because I bruise easily.0 -
@dapunksNot sure why this is but I seem to be progressing on deadlifts more then any other lift. Don't get me wrong I think it is great and makes me swagger just a little.
that's perfectly normal. And also awesome. Not a lot feels quite as badass as ripping that bar off the floor, right? =D
@mlandersI have bruises on my back/shoulder from squatting. I'm wondering if my placement is off, or if it's just because I bruise easily.
I tend to get bruises if I let the bar "sit" too loosely. Try to really drive it "through" and keep your shoulder blades retracted and it shouldn't give you as much trouble.
@suremeansyes (I'd quote but it's too far back and I'm lazy) Big props on getting to pistol squats that fast! I'm still working on not using too much assistance doing them with one leg on a box. My left leg is somewhat okayish, but the right is so unstable
Also YAY for the big plates!
By now you all know what kind of relationship I have with lack of sleep and caffeine, methinks, so I won't complain further xD Today wasn't too bad all things considered.
Power Cleans
EMOTM x4 @ 90 x 2
EMOTM x4 @ 95 x 2
last few reps were a little sloppy and I learned the longer the shorts here, the better. Having the bar catch on the top of the thighs is no fun
OHP
55x10
60x8
65x6
65x6
superset with Band-assisted pull-ups
3x3 with the red band (alternate chin and pull grip)
then 7 with black and red together and overhand grip
EMOTM for 12
ODD - 3 muscle-ups (recline rows + ring dips w/ feet on box) and 3 burpee box jumps @ 20'
EVEN - Pistol squats AMRAP (calls for 10 but I couldn't get it)
Scored my total on the pistols and managed 46 total so I beat my previous score of 44, with a 2' increase on the box as well
Then I played around with grip work and some core. Tried bumper plate holds for time. Left hand is definitely weaker than the right. Also I can go from a stand to a full locked out ring dip position, so soon enough the unassisted dips will come!0 -
Hi ladies!!
Just got back to work after spending a few days at the cottage with the family. It was great! We even bought fireworks and had a fun night with that (except for the mosquitoes.. damn those things can be voracious!!!!!)
I had 2 workouts since the last time i posted... I went to see my friend's trainer, the more she was talking about him, the more i thought it would be a good match, and it was!!! He showed me proper form on the 5x5 exercices and showed me some accessory work and new moves...
So Friday we did 5x5 squat, 5x5 bench, 5x5 power cleans (OMG I love that exercice!!!!!!!!!!) and some core work. Yikes I was so sore!!!!
Yesterday I saw him again and he made me do some plyometrics moves. 5 rounds of: hanging ski jumps, one leg romanian deadlifts, box push-ups, box jumps and lat pulldowns. HOLY MOLY. I wanted to puke after the last round.
Tomorrow I see him to cover the last few exercices. I am scared of what he will make me do.
Have a great day ladies!!!0 -
Yesterday I ran 3 miles in the morning. Morning running is working great, though I am creeping into mid-morning which is not as nice as early morning.
I went to the olympic lifting class at the crossfit gym in the evening. Worked on snatches which I think I am finally getting. I am having *so much fun* with this lift. Its been super fun to change it up with olympic lifting. I plan to buy a punch card and go to this class for the next few months. Love it.
At the class we also did a bunch of heavy snatch position push presses and overhead squats. And a set of *20* back squats @ 130 pounds. That was crazy. Don't really "feel the burn" with powerlifting so much - I felt the burn with that!
This morning was a 4 mile run. No lifting today, thank god. I am going to be sore from yesterday.0 -
@suremeansyes My left leg is somewhat okayish, but the right is so unstable
I'm opposite! That left leg is the one that gives me a bit of trouble still on pistols.0 -
So yesterday I started C25K and oh my god am I sore and hungry today! Can't wait till I get through the first week and my body starts getting to the extra exercise, because I was definitely struggling today.
Workout A
Squat 5x5x65 - could feel it a lot more in my glutes today, but I'm not sure what I'm doing differently
Bench 5/5/5/5/4 x 65
...and then I was too hungry so I went to get food and didn't bother with rows.0 -
I did try something the other day that did make me realize my core is weak even with all this lifting so gonna start some core work on my off days from lifting. I will be visiting the crazy core ladies workout thread and see what I can get from that...
Any suggestions for "weighted" exercises for core?
@stef - I do weighted planks with a barbell plate on my back. You'll have to fiddle with the placement of the plate to find where works your core the most once you get into plank position. You can also do crunches or sit ups with a resistance band or oblique side bends while holding a plate. Or if you want to make it more of a full-body movement with core work, you can do walking lunges with oblique twists while holding a plate.
Great thanks...I will put my hubby to work with placement (after i get to that point)...how long is a good time to plank? I will have to dig out my matt as well for the crunches etc.0 -
Hey Ladies it's Wednesday...Workout B for me today...Yah DL's...(although I was a bit worried about those today...see below)
@jc Yah I am always surprised at how heavy 5lbs is...nice bench tho...
@katerina biking sounds like a great reason...you get your warmup in, some cardio etc...and what Sure said...I am sure she will understand..
@sure Yah on the DL...awesome
@dapunks nice DL # too...as for the progression yah I think we all do partially because of all the muscle groups it uses..from neck to ankles...
@mlander the bruises...could be from your benching...I had a sore shoulder blade too at one point blamed squats then after really getting a bad bruise (pics to prove) I realize it was my benching...had to put a towel under me for extra padding...I bruise easily as well...and the extra padding did help...you have to remember you've lost 80lbs...from everywhere...you may need that external extra padding now...:drinker:
@gen awesome on trainer and time away
@coady the deeper you get the more you feel it in your bum...parallel more in quads.
So yes my workout...
Squats warmup of course...working weight @145 3x8...holy crap...I was actually sweating today...I have never not once broke a sweat since I started SL...I did today...2nd set about rep 5...and it just got worse on last set and boy were my legs spent...moving to 150 Friday 3x5..work my way up to 3x7 or 8...to build the endurance and see how I fair @160 regular 3x5 as my hips were coming up to fast when I got "tired"
OHP @85lbs today 3x5 no issues...wondering if a 10% deload is correct if using fractionals...since a normal deload would have taken me down to 85...and 3 workouts to get to my deload weight where as 10% took me down to 83.5 and is gonna take me 5 workouts to get back up to my deload weight....hmm thoughts to ponder.
DL...so my scary thing today was on Friday after I did them my butt was sore...immediately...and it was sore the next day...mainly my right side...took advil and it was fine...started my squats and it was ....twingy (afraid I had strained my right glute or lower back)...so I did some extra warmups...
1x3@90
1x1@140...
and then decided to try straight leg again after doing sumo since January....
1x5@190 SL'd...and my butt is sore....wow again...I feel like I am really getting a good work in the last two workouts with these...
Wondering if me really concentrating on my Form and push my feet down into the floor if that is why...again thoughts to ponder.
Went for a couple walks this week..short ones due to a meeting and rain.
One last thing...not sure if any of you may have some insight...
I pretty much drank my calories on Saturday...I admit that...ate Sunday...not the greatest but not the worst...Then on Monday I ate well..but it was a hungry day...lifted and did fine...hungry day yesterday...again...ate well...some what better today but still have hunger...
wondering if it has to do with Saturday and not eating well or if it's just hungry days...to give perspective...I gave up my chocolate on Monday to have fat free cheese, ham and pita crackers for a snack on Monday night as I knew the chocolate wasn't gonna cut it and I went to bed shortly after my snack otherwise I would have eaten more....:bigsmile:0 -
@stef kind of a tmi question but is TOM creeping up for you. Those are hungry hungry days for me. Usually it's me wanting to stuff my face for 2 days, then it starts and I go "well damn that explains SO much"
Workout A today
Squat 140lbs 3x5 I felt really weak today with these and it sucked
Bench 3x5 86lbs these felt great though
Row 4/5/4 76 lbs just didn't get it quite to my chest for the last reps on set 1 and 3
Accessories
Front raises 9/8/8 30 lbs
One arm rows 3x8 26 lbs
Flies 3x8 15 lbs
And I'm getting an oly bar at the end of the month! I am so excited I was at the most my standard bar could handle for deadlifts, but I had 3 fails at that weight. I won't be back at that weight until long after I get my new bar. 0 -
Llama well...I actually get the shot so I don't cycle but...I am due for my shot in 2 weeks...might explain it.0
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So just started feeling better and figured I'd get back to it on Sunday and wouldn't you know, TOM shows up with major cramping and moodiness. Then yesterday I was supposed to go for the 2nd workout this week and things seemed to happen and the day was over. I finally realized that I was probably making pathetic excuses so I buckled down today and made it back.
Stronglifts 5x5 A done and I'm so glad I did it!
Picked up where I left off earlier this month with Squats@95#, upped my bench for a PR of 75# and backed off from Upright Rows a little bit @60#.
We are leaving to go camping on Friday morning so I'm not sure if I'll make it in before we go but we will be back Saturday so I will hit it hard and be back to it full on next week. Showing up was definitely MOST of the battle, not being there and doing it! lol0 -
Workout A today and rows sucked!
Squats: warm up, 5x5 @ 55kg / 121lbs
BP: warm up, 5x5 @ 30kg / 66lbs
Rows: 5/4/4/3/3 @ 42,5kg / 94lbs0 -
Workout B for me today.
I FINALLY was able to do all my OHP sets with the 45 lb bar. FIRST TIME EVER.
Squat 5x5 @ 82.5
DL 107.5
I had just finished working 11 hrs straight and just didn't have it in me to do much of anything else.
Going for Bod Pod test tomorrow morning. I'm anxious to see where I stand.0
