June workout check in: June-o you want to deadlift
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I'm still having pain issues with my right elbow, so pull lifts are out, and I decided to drop back to 2 days per week lifting until it fully heals.
Squat: extra warmup sets at 95 lbs to make up for cutting the deadlift out today.
5x5 105
OHP: 5x5 45. Every time I get to 55 lbs, I fail 3 times and it drops me back to 45. 45 felt pretty easy today, I probably could have jumped up to 50, but decided to stick with 45.
I did lunges, side lunges, and reverse lunges and good mornings with the bar as accessory work.
Cardio: 1 hour on the elliptical machine while I watched some Orphan Black on my iPad.0 -
If anyone has any genius methods for getting a loaded barbell onto your hips for the glute bridge or hip thrust, I'm all ears! It will be nice when I'm up to the big plates but for now it's extremely awkward.
I wish I did have a better method - I'm sure I look ridiculous wriggling and sliding around to get the loaded bar on me!
I put mine up on plates like I do for rows and DL's then wiggle under, so glad I work out at home with just the kids and my hubby to laugh at me0 -
Today was ICF workout B for me. I did:
Squats 3x5x110 with no pain behind my left knee. Yay!
Deadlift 1x5x145 I ran out of space on my phone while I was trying to record this so I have no idea how my form looked. I was already planning on repeating this weight anyway.
OHP 3x3x70 Dh wasn't here to spot me today so I didn't try to push for that fourth rep like I usually would.
Barbell row -10% 8,5,5x70 I didn't realize until after my first set that I was supposed to do 3x5 and not 2x8. Oops.
Close grip bench press 2x8x45 I'm just going to start with the bar with all of these accessory lifts until I feel like I know what I am doing.
Incline press 2x8x10 each side. I am really hoping to get adjustable dumbbells soon.
Cable crunch 2x8 with tower 200 resistance bands
Hip thrust 2x8x45 I put the bar in front of me on the floor while sitting on the bench and just lift the bar onto my lap and slide down the side of the bench. I figure it's fine to do it this way because once I get to 65# I have 10# bumper plates I can use so I can start sliding under. It is also way easier than trying to wiggle under the bar like I did last week.0 -
Hi!
I did a modified ICF workout A for today. Squats 5x5x105, might need repeating or only go up 1 lb next time. Gotta love fractionals. Bench was 5x5x58 and rows were 5x5x66, shoulder shrug 3x8x85, triceps 3x8x15, biceps 3x8x23 with some crunches afterwards.0 -
oh boy, my first day at the sweet lifting focused gym! I think I got some looks when I walked in for being new (and possibly because I'm a girl haha) but there was just the right amount of people there that I wasn't waiting for things and got in and out in 45 minutes which is just what I needed what stuff to do at home. So I think I like my hole in the wall "new" gym!
Squats: 140lbs 5,5,3
OHP: 56 lbs 5,4,3
DL: dropped to 135 (from 170) 1x5
As you can tell I struggled and I know that because I have been forcing myself to actually do a cut for once. So I deloaded deadlifts after struggling with squats and ohp once I realized that. Will officially deload everything next time. It'll give me time to focus on form as well.
Finished with some assisted pull ups.0 -
Got a bad sunburn the last week of May and didn't make it for my 5x5's. Back to it this week.
Today was A Day.
Squat - Warmup + 5x5's at 95 lbs.
Bench - Warmup + 5x5's at 70 lbs.
Row - Warmup + 5x5's at 70 lbs.0 -
I started June the right way... hungover because.... I got engaged on Saturday night (5/31)!!!!!!! We spent the rest of the night at the resort drinking and dancing like fools (no one at the resort knew us, so why not?). I skipped the gym this morning in favor of 2 extra hours of sleep, but tomorrow is workout A again. Tomorrow also starts the 5th week that I've been doing SL.
ETA: I'm glad the majority of everyone else was also hungover yesterday LOL I was just reading some of the other comments. :drinker:
Congratulations willrunforbagels!0 -
Idk how I just skimmed over that the first time, but congrats Willrunforbagels!!!! Why isn't there a rice throwing emoticon?!
Today I did Bench+Yoga
Bench
45x5. 65x5, 85x5, 105x5, 115x8
Superset x5
30# DB Benchx10
30# DB Row x10
Superset x3
15# Curl x 10
60# Rope pushdown x10
Yoga. Even holding downward dog after the above is a challenge. :laugh:0 -
I haven't really been keeping up with posting my workouts, but I'm on week 5 of Strong Curves and once again getting used to the flow of things since the exercises mix up every 4 weeks. So today was workout B and it contained push presses. Just after knocking my jaw with the bar during a bar only practice set, I thought about Krok and when she said she chipped a tooth doing something similar. It definitely took me a few reps to get the motion down. All the other lifts are going well and it seems like the massive 20 rep sets are gone from the bigger lifts. But the switch has caused some DOMS and I agree with Erin that trying to figure out what weights to start with for all these new moves and rep ranges kind of sucks. I was doing 105 lbs for 20 reps on hip thrusts by the end of the last 4 weeks, but now it is just 3-8 reps so I bumped up to 135, but I was able to get all 8 for 3 sets and still had some in the tank. So it may be a fast progression on those.
As for the getting the bar set for hip thrusts/glute bridges, if you are doing it at home, invest in a set of 10 lb bumper plates. If you are at the gym, see if they will get a set or bring in your own. Might look odd, but having those make it SOOOO much easier to get under the bar. I also recommend looking on Amazon for the "Squat Sponge" as it has saved me from bruising every time I do glute bridges or hip thrusts.0 -
Crappy workout. Squat rack was taken (and the lady that was using it pissed me off, I'll spare you the details) so I could only do my squats after everything else. I was pretty tired at that point and I hadn't slept a lot so I just deloaded and did 3x8. Meh
Bench 35kg 5,5,4,4,2
Row 32.5kg 4,3,4,4,4 (meh)
Squat 50kg 3x8
Lat.raise 4kg 3x8 easy
Single arm rows 8kg 3x8 easy
1 mile 1% incline 10:00
I hope to do better next Friday!0 -
Well, I was apparently ambitious (overly so, as per usual) with my workout yesterday. I only managed 5 rounds of the barbell complex:
Barbell Complex - 5 Rounds @ 55lbs
5x Bi curls
5x 1-leg straight DL’s
5x Clean & OHP
5x Squats
5x Pendlay Rows
5x Alternating lunges
5x Upright rows
5x Overhead tricep extensions
5x Wide pushups0 -
I haven't really been keeping up with posting my workouts, but I'm on week 5 of Strong Curves and once again getting used to the flow of things since the exercises mix up every 4 weeks. So today was workout B and it contained push presses. Just after knocking my jaw with the bar during a bar only practice set, I thought about Krok and when she said she chipped a tooth doing something similar. It definitely took me a few reps to get the motion down.
Haha, it's good to know what sticks with people are the tales of my going Krash with equipment xD (That bruise on my shin is still not fully healed, btw xD)
Last gym day of the deload week! Believe it or not, I've been taking it "easy" with these. It was just rough to have them all bunched together. 4 workouts in 5 days + runs is a lot. But on the upside I get 2 days now to fully recover before the next phase of the program.
Paused Squats (A good 2-3 count down there on each rep, explosive as possible on the way up)
95x5
115x5
125x3
135x3
135x3
Front rack barbell lunge
35x4x8 (wasn't going to do 8x8 on these, seriously, I'm deloading FFS!), 1 min rest between sets
Then on to Muscle up skill work
3x30s false grip hollow hangs. There are harder than regular hangs, tought on the wrists and grip in general!
3x15 false grip "babymakers" (they're basically hip thrusts with your hands in rings and sitting on the floor. A lot tougher than they sounded!)
4 rounds of
- 25 BW squats
- assisted ring dips (I got like 5 per round)
- 15 hollow rocks
And ended this awesome session with 30 burpees for time: 3:08. Next time I do this one, I'm going sub 3 minutes! Book it!
@katro 5 rounds of that even at 55lbs is nothing to feel ashamed of! O_o
And shoot, i have so many videos that I'd like to put up and I don't have tiiime. Maybe this weekend
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Thanks everyone!!!! We've already set a date... getting married 4 months from today with only immediate family members present. I want no stress or drama or family arguments, just a quiet dinner somewhere. And cake. Cake would be good.
Now... trying to do some math to see how much I could be potentially lifting in all of the SL lifts by the time October 4th rolls around :laugh: I'll be upping squats to 100 lbs tomorrow, deadlift will be 145 lbs tomorrow.0 -
Thanks everyone!!!! We've already set a date... getting married 4 months from today with only immediate family members present. I want no stress or drama or family arguments, just a quiet dinner somewhere. And cake. Cake would be good.
Smart! I did a small wedding and I planned it all myself so I would have to deal with other people's ****. If I had to do it again, I'd listen when my husband pushed to go on a cruise and get married on the boat.
No weight workouts this week for me yet. I tried B day last night, but after my rowing warmup, I felt kind of light-headed and barfy so I skipped it. Ate a bit of chocolate when I got home and mowed the lawn and was fine. So trying B day again today.0 -
Thanks everyone!!!! We've already set a date... getting married 4 months from today with only immediate family members present. I want no stress or drama or family arguments, just a quiet dinner somewhere. And cake. Cake would be good.
Thats the best way to do it! My first one was the whole deal cuz the MIL from hell happened. Second wedding to the greatest man was what we wanted. Small, in a park, beautiful June day and rode off on the Harley. :happy:
I was going to do a short run this morning but couldn't get moving. So maybe ill take the kids for a walk later or run when the little one naps... maybe..0 -
Congratulations will run 4 bagels! I've been engaged for a year and we still haven't managed to set and keep a date...
Workout b today
Squat 145 3x5
Ohp 52 5/5/4 just couldn't get that last one up
Dl 170 1x4
I thought it was going good other than having some brain trouble (took me a couple of minutes to figure out how to load my bar for ohp, math is hard at 6am, and during warmups for squat I forgot to load one side) then I went to my sldl and arg I just had nothing left.
Sldl 1x8 120lbs deloaded to 100lbs thinking I would just so a couple more reps each side but ended up just 7 and 6
Glute Bridge 3x8 70lbs at least I ended on a good note.0 -
Ohh congrats, it sounds like a wonderful planThanks everyone!!!! We've already set a date... getting married 4 months from today with only immediate family members present. I want no stress or drama or family arguments, just a quiet dinner somewhere. And cake. Cake would be good.
:drinker: :drinker: 0 -
I know I need to invest in some bumper plates, that would help with the hip thrust. Hopefully I'll be using the 45's before too long too!
I did get the Hampton bar pad after the first session wanting to die with the barbell straight on my hips. :sad:
Thanks for the helpful tips, ladies, you're the best!:flowerforyou:0 -
I know I need to invest in some bumper plates, that would help with the hip thrust. Hopefully I'll be using the 45's before too long too! I did get the Hampton bar pad after the first session wanting to die with the barbell straight on my hips. :sad:
Thanks for the helpful tips, ladies, you're the best!:flowerforyou:
Week 5 the reps for hip thrust drop to 3-8 so I was able to move up to 135 lbs and I could have gone heavier. So it will depend on where you get to with the 20 rep sets weight wise, but starting week 5 you will probably be at the big plates.0 -
Well I didn't end up doing my bench and rows yesterday, so I skipped right to workout B
Squats: 5x5 55 lbs. Form is getting a lot better, next time I am going to try without the plates under my heels, even though I still need to do a lot of work on ankle mobility.
OHP 5x5 40 lbs.
Deadlift 3x5 125 lbs0
