July workout check-in thread - Don't July about your PR
Replies
-
One question for you all, see what you think! I have a volunteering event this weekend and by the time I'm finished, the gym is already closed so I'm thinking about my third workout of the week. The two options I have left are:
-Option 1: double workout on Thursday if I can handle it, full workout A first + full workout B after
-Option 2: no rest day, workout A on Thursday, workout B on Friday.
Does any of these options sound better than the other? Thanks everyone!
I would NOT do option 1 at all. I don't think it's a good idea but I'm not a pro.. I would either workout 2 days this week instead of 3 (hey, life happens!!) OR if you really really want to get your 3 workouts in I would go with option 2.. :happy:0 -
One question for you all, see what you think! I have a volunteering event this weekend and by the time I'm finished, the gym is already closed so I'm thinking about my third workout of the week. The two options I have left are:
-Option 1: double workout on Thursday if I can handle it, full workout A first + full workout B after
-Option 2: no rest day, workout A on Thursday, workout B on Friday.
Does any of these options sound better than the other? Thanks everyone!
If you MUST, just catch up on the missed day by taking one less rest day when you have 2 lined up. But even then I wouldn't advise so (I would personally do it because I'm stubborn and a lil cray/stupid, but I would never recommend doing that to anyone lol) Just do what you can during the weekend and get back to it next week. Missing a workout won't kill your gains. If you can get some bodyweight stuff in over the weekend just to get the blood flowing though, by all means!
So, Krash, reporting for duty, ma'ams! (Or Klutzadore - I think that was Iwoodroff that gave me that nickname?)
Today wasn't a good day. It wasn't even remotely fun. I was in tears for a good part of the workout. I was out of breath and fatigued just doing my warm-up. I've become even worse at jumprope than I was before, somehow. I don't know what's going on. I just kept bumping into everything (huge bruise on my right eyebrow from running into a bar in the rack in between sets of pull-ups and pike presses to prove it. Among other things)
I did manage to work up to a very ugly clean & jerk rep @ 105
Did 9 chin-ups with about 50-60 lbs assist, 10 unbroken pike presses, 3 more sets of those (one of them , as I've stated, crying...)
Then came the chaos session. Called for 6 rounds of 1 min work, 30s rest
- Barbell Thrusters @65 x 5
- Sit Outs R.A.T. (remaining amount of time)
I was, again, crying after the second set. Kept pushing through though. It must be the hormones or something, ha. I guess the caffeine was masking these? I'm such a girl.0 -
First: thanks for the warm up advice! I will try some stuff, hopefully it'll help.
Today was Workout A:
squats: warm up, 5x5 @ 62,5kg
bench press: warm up, 5x5 @ 36,5kg
rows: 5/5/5/5/4 @ 41kg (I hate rows...)0 -
So I know I'm following something different but of the stuff our group did last night, here are my stats rellevant to the topic:
DL:
2x5 @ 95#
2x5 @115#
I never went over 105#. The trainer really helped my form, and helped me trust my armpits and glutes. I still have a bit of achiness in my back but this was my first time in a long time and it was higher weight.
I also bench pressed but because we jsut started they gave us dumbells and we did one hand at a time. I did 1x5 @15# and 2x5 @20#.
The 20 was doable, I think I will try the 45# bar next time.
We also did assisted pull ups and something else - but I don't know the name.0 -
Slowly shifting gears from cardio to SL and core strengthening...
3.0 miles @ 4mph w/ .25mile cooldown
foam rolling & stretching
planks - 1x30sec, 1x40sec, 1x50sec
Does anyone have a link to a good plank progression? i.e. is 2x60sec better than 4x30sec? How does one progress with planks and other core exercises?0 -
Not sure if it's the right way to progress, but I started with just body weight and worked up from 15sec to 30, 45, 60. Once I could do 60 sec, then I started adding weight plates to my back and going through the time progressions. Once I could do 60 sec with a certain amount of weight added, then increase the weight and go through the time progressions again. Hope that helps!Slowly shifting gears from cardio to SL and core strengthening...
3.0 miles @ 4mph w/ .25mile cooldown
foam rolling & stretching
planks - 1x30sec, 1x40sec, 1x50sec
Does anyone have a link to a good plank progression? i.e. is 2x60sec better than 4x30sec? How does one progress with planks and other core exercises?0 -
Does anyone have a link to a good plank progression? i.e. is 2x60sec better than 4x30sec? How does one progress with planks and other core exercises?
Have you seen the 30 day plank challenge? I'd probably try that for plank progression.
Went to the gym tonight with the 7 year old and 14 year old so they could swim. I decided to make it a fairly quick session in the weight room.
Squat, 5x5 @ 80 lb.
Bench, 4x5 and 1x3 @ 70 lb. -- I don't know why but this blows me away. I couldn't get the last 2, but I'm shocked I could do the rest before that at 70 lb.! That sounds so heavy. I love this program because I constantly have little victories with being able to lift more.
I skipped rows again. I still hate them and blamed my skipping on the kids wanting to swim. I suck.
I swam for 30 minutes, but with the 7 year old there, it was just casual, no laps. Tomorrow is running day and the last time I swam laps the night before running, it kicked my butt.
I have a question about goblet squats! I thought about adding some of these in on days I don't lift to help with flexibility and being able to get below parallel. Does the weight matter? I have a 5 lb. dumbbell here that I can use but if I'm better off using a heavier one, I'll need to get pick one up.0 -
Bench, 4x5 and 1x3 @ 70 lb. -- I don't know why but this blows me away.
*i'm* impressed. and when i get up as high as that i'm going to be blown away too.
i'd really like to know what it is that you hate about rows, just because i'm curious to know if it's the same stuff i hate. don't know if that takes the thread ot and we should start a new one, but i feel like there's a chance for some bonding in this.
i rode my 15 miles today and tried out some air squats, but other than that i'm still resting. i just don't have the pep for the bike ride that i ought to have, and i realised yesterday or sunday that my quads are numb to being poked. they don't want a foam roller anywhere near them. even lying flat on the floor and flexing my legs to make them the main area of contact and pressure is ow. i've been beating the hell out of them with a doohickey i have that's supposed to be for massaging your feet, and i don't think i'm going to go and try lift until my knees have calmed down. it's just prepatellar bursitis, but i think there's a relationship here.0 -
Bench, 4x5 and 1x3 @ 70 lb. -- I don't know why but this blows me away.
*i'm* impressed. and when i get up as high as that i'm going to be blown away too.
i'd really like to know what it is that you hate about rows, just because i'm curious to know if it's the same stuff i hate. don't know if that takes the thread ot and we should start a new one, but i feel like there's a chance for some bonding in this.
i rode my 15 miles today and tried out some air squats, but other than that i'm still resting. i just don't have the pep for the bike ride that i ought to have, and i realised yesterday or sunday that my quads are numb to being poked. they don't want a foam roller anywhere near them. even lying flat on the floor and flexing my legs to make them the main area of contact and pressure is ow. i've been beating the hell out of them with a doohickey i have that's supposed to be for massaging your feet, but if they get to the point where they feel like doms, that'll be progress for them.
i don't think i'm going to go and try lift until my knees have calmed down. it's just prepatellar bursitis, but i think there's a relationship here. i thought about stopping off and doing the ohp and maybe deadlifts at least, but tbh i'm just not feeling like it.0 -
Did my first Wendler's 5/3/1 workout yesterday! Wow, it's intense. I love it!
Bench - warm-up plus: 5x55lbs, 5x65lbs, 12x72.5lbs
Squats - warm-up plus: 5x100lbs, 5x117.5lbs, 8x132.5lbs
Acessories - 3x10 lunges @ 45lbs, 3x10 hip thrusts @ 45lbs, 3x10 bent-over rows @ 45lbs, 3x10 Pendlay rows @ 45lbs
I was going to load up the barbell for the accessories and do 5x10 (as suggested by Wendler) but I decided to go easy and just use the empty bar. It wasn't really that easy, lol. I'm feeling all of it today!0 -
I am looking forward to getting back into the routine of regular work outs.... for now - I go when i'm able.
Last night's was a 'do what you can' type of workout - I had a short amount of time and a bored teenager with me. This ended up feeling like a nice warm up work out -- I was ready to WORK after this but only had ~45 mins total...
Did 5 sets alternating squats 135x7 and OHP 45x10
Then 5 sets alternating bench at 65x10 with narrow stance squats 95x10
Holy cow what a different experience for squats depending on wide vs. narrow foot placement. Wider = move a LOT more weight; narrow = feel it big BIG time in my hams and abs
I like the difference and I think I'm going to add narrow squats as an accessory exercise .... or something like that0 -
After a 15 min warmup on the treadmill...
leg curls - 30# 5x12
leg ext - 20# 5x8
I do the curls and extensions to help strengthen and stabilize my patella - I have been dx'd with Patellar Tracking Disorder.
BW box squats - 5x12 - Surprisingly, I loved this!! I was able to concentrate on straight vertical movement, engaging my hips. I didn't even feel that I looked like an idiot while doing them. I could also feel the "push from the heels", so very successful endeavor! I will continue w/ these for a couple more sessions, then progress to the goblet squats. '
Any suggestions on appropriate sets/reps?
Bench -45# 1x5, 55# 1x5, 60# 5x5 - I lost some strength here - I was benching 75# before.
Rows - 45# 5x5 - concentrating on feeling the squeeze in my shoulder blades
All in all, Day 1 of "Put up or Shut up" was awesome.0 -
Did my first Wendler's 5/3/1 workout yesterday! Wow, it's intense. I love it!
Bench - warm-up plus: 5x55lbs, 5x65lbs, 12x72.5lbs
Squats - warm-up plus: 5x100lbs, 5x117.5lbs, 8x132.5lbs
Acessories - 3x10 lunges @ 45lbs, 3x10 hip thrusts @ 45lbs, 3x10 bent-over rows @ 45lbs, 3x10 Pendlay rows @ 45lbs
I was going to load up the barbell for the accessories and do 5x10 (as suggested by Wendler) but I decided to go easy and just use the empty bar. It wasn't really that easy, lol. I'm feeling all of it today!
A fun thing you could do for accessory/conditioning is set it all up in a complex
You like those don,t you? :P 0 -
I did my 3rd day of 5x5:
Squat 5x5 - 25 kg
Bench 5x5 - 15 kg
Row 5x5 - 17.5 kg
I started low so right now it's feeling okay, but I know I'm going to be working hard soon. I have a 2 week holiday in 3 weeks so I'll probably have to start all over but that's fine.0 -
Did my first Wendler's 5/3/1 workout yesterday! Wow, it's intense. I love it!
Bench - warm-up plus: 5x55lbs, 5x65lbs, 12x72.5lbs
Squats - warm-up plus: 5x100lbs, 5x117.5lbs, 8x132.5lbs
Acessories - 3x10 lunges @ 45lbs, 3x10 hip thrusts @ 45lbs, 3x10 bent-over rows @ 45lbs, 3x10 Pendlay rows @ 45lbs
I was going to load up the barbell for the accessories and do 5x10 (as suggested by Wendler) but I decided to go easy and just use the empty bar. It wasn't really that easy, lol. I'm feeling all of it today!
A fun thing you could do for accessory/conditioning is set it all up in a complex You like those don,t you? :P
Oooooh, yes I do! Makin' it more challenging = I love it!0 -
Good day ladies!
Today was major deload. I share all the hate most have for rows!!! It's just.. omg.. it gives me a headache when it's really tough.
Squats - goblet, 40lbs dumbell 5x5
Bench - deload from 70lbs to 65lbs but at least i got a GOOD 5x5. it felt good!!
Rows - deload from 75 to 65, and got a really good 5x5 as well. Finally it felt good and not discouraging. I'll keep those weights for a few workouts then try to go up again.
Yesterday I did a wicked plyo/tabata style workout with a friend.. 34 mins, I had sweat coming down my arms. Loved it!!!!0 -
Hi! I've been kind of lazy about checking in lol
Today was workout B
Squats: 3x5@95, 5@100, 5@105 (form was crap at 5x5@105, so I'm working up to it again)
OHP: 3x5@50.5
DL: 5@110 (felt good)
Assisted chin up: 3 (not quite with full ROM)
Hope you all have a good rest of the week 0 -
Workout A for me today; I went out of order since someone was in the squat rack (at 4:40 am, I have to fight for the squat rack? really?). Mini rant over.
Bench 65 lbs 5x5
Row 65 lbs 5x5 I was 4/5 of the way through these when I realized I was supposed to be lifting 55 lbs... lol
Squat 105 lbs 5x5
Then did 45 minutes on the elliptical.0 -
Hi everyone, I am new and well might as well start checking in on where I am. Everyone is doing so well, it's great to see. I am on Week 2 of SL5x5 using guidance from Mehdi's website. It has been really useful. Here is where I am currently:
Squat 100lb
OP 40
Deadlift 80
BP 40
BR 40 (but it feels like i am doing it wrong/ bad form). Has anyone on here worked through this issue?
Thanks!0 -
I have been really bad about writing out my workouts here, but I'm still working out well. I think I might start looking into a new program as I am getting a little bored.
Squat 3/4/3 175 lbs I got all of them but missed parallel on quite a few reps (afraid of having to bail) I think a deload will be in my near future.
ohp 3/4/2 65 lbs and then 1x5 @60
DL 1x3 185 lbs grip failed on that one
SLDL 3x6 135lbs didn't feel like taking off the 45's so I pushed it a bit
Glute bridges 3x8 135 lbs
I have pretty much given up on running, it just bores me now. I might start up again if I register for a race but I am not ready to do that yet. (I r lazy lol)0 -
Yesterday I did a pretty decent deload in order to make sure I don't aggravate the slight back pain I had.
Squats went to 115 from 150, 5x5
Bench didn't deload at all from 100, 5x5
Rows were down to 75 from 100, 5x5
My back was great and I made it through. I think it was more important mentally than anything because I was getting super frustrated not getting in the gym. In sad news, I can't stop eating so I'd better start running a couple times a week...lol.0 -
It looks like I'm continuing the trend of slacking when it comes to posting workouts. I've been reading everyone's check-ins and am so impressed with the progress and the new ladies that are here. Great job and welcome everyone!!
Tonight was workout A. I started out thinking it was going to be great, but then after my first set of squats things went rapidly downhill. Methinks I did not eat enough food yesterday....so sad.
squats - 1x7 at 135 pounds. Then felt an unnerving sensation in my back so dropped to 115 pounds and did 2 more sets of 7 reps.
bench - 3,5,4 at 110 pounds. Third attempt at this weight.....fail....so here comes the deload next time.
rows - 4,4,4 at 110 pounds. These were actually pretty good. Made it to 5 reps for each set but not without a little extra oomph, so didn't count them.
Couple miles of sprint intervals. Got down to 7:30 mile pace but can only hold it for a couple of minutes. Happy hump day all!!0 -
i been, i went, i did it. go me.
i've really been sure that my quads are causing the knee bursitis this week, just by being so freaking tight they were past even hurting - just kind of numb. so i went in by bike, intending to do nothing more than beat the hell out of them with the foam rollers, stretch a lot, and maybe try out the ohp part of the workout at least.
turns out, i did the whole thing. stretched the quads like crazy beforehand, watched my squat form extremely carefully and kept the weights low. and the whole thing just listening to the feel of my knees. this is the first day back in almost a week and i'm in no hurry now. thinking i'll probably go back to square one and re-start with the bar like the last month just never happened. mehdi and his add-5-every-workout can just bite me.
squats:
2x5@20 (warmup)
2x5@45 (warmup)
5x5@55. 55 felt fine. i could have gone 60, probably, but i liked it at 55.
ohp:
1x5@20(warmup)
2x5@30(warmup)
3x5@40
2x4@40. the first three sets felt fine and solid, but on the last two i kept failing at the 4th rep and someone else was wanting the bar, so i cut my losses on that one i could have done it, but only with some kind of hideous form break (no mirror spot, gym too crowded) to compensate for something or other on my left shoulder, so i stayed honest. i'll try 40 again the next time around.
deadlift:
i didn't deadlift a formal sl set. just stuck with the 45lb bar and did around 10 reps with all my focus on settling all those questions on form. i will say that 45 felt pretty easy-peasy though.
and then more stretching and almost an hour, no exaggeration, just working on my quads with the roller again. it all hurt like nine kinds of ow, but i think i've otten through to them. they're finally letting some blood get to them and so stiff that i wish i could pee standing up.0 -
Hi everyone, I am new and well might as well start checking in on where I am. Everyone is doing so well, it's great to see. I am on Week 2 of SL5x5 using guidance from Mehdi's website. It has been really useful. Here is where I am currently:
Squat 100lb
OP 40
Deadlift 80
BP 40
BR 40 (but it feels like i am doing it wrong/ bad form). Has anyone on here worked through this issue?
Thanks!
try this video...it's Pendlay shownig us how...
http://www.youtube.com/watch?v=ZlRrIsoDpKg
I watch it all the time as my form has a tendancy to break down after 120lbs...0 -
Got busy last night and didn't get to post...ick. Life is in a bit of flux atm...will fill you all in more as soon as the flux is done and decisions have been made....
Workout A for me last night.
Squats warm up + 3x7@155 felt good, was making lots of noises on last set...Friday...not sure if I will go up to 8 reps or just move up.
Bench warm up + 3x5@123.5 no issues there...deloaded as I failed on the 130 x3 (even after getting it once)
Rows 3x5@ 125 but I know my form was bad on the last reps...I am going to try a wider grip on MOnday and see if that helps.0 -
Got quite the secondary workout moving around my new 45 lb. plates this morning (got 3 of them, 2 for my bar 1 for my curls). Increased my squats and deadlifts to 140, within a pound of my body weight....so close. Increased bench to 70, yeah fractional plates!
Workout A (Thurs)
overhand bicep curls - 5 x 5 - 90
reverse curls - 5 x 5 - 60
bench press - 5 x 5 - 70
deadlifts 5 X 1 - 140
squats 5 X 5 - 140
dumbbell skier swings - 3 x 20 - 40
Dumbbell side bend - 5 x 10 - 400 -
Wow, been I while since I checked in.
Last week I was really frustrated with everything - didn't seem to be progressing on lifts, making any weight loss progress or anything. But then this week everything suddenly seems easy and awesome - finally moved past 70 lbs on squats, which I've been stuck around since early June and blew right through 80 lbs with ease yesterday. So happy to finally be moving up - in everything.
As of last workouts:
Squats 5x5x80
Bench 5x5x75
Row 5x5x65
DL 3x125
OHP 5/3/5/4/4 550 -
Not gonna complain... no whining... no excuses... not.. gonna... *sighs* I feel soft and pudgy. And lazy. I actually walked in the gym sideways today (not quite backwards, but I wasn't super pumped up like I usually am).
Session was to work up to 1RM Front squats in 12 mins.
45x5, 95x5, 115x3, 125x1, 135x1, 145x1
150x1 wasn't too much of a grinder (what am I saying, I barely got it up! lol) but i was running out of time
Then 20 mins to get to a heavy triple on deadlifts
95x5, 135x5, 165x3, 195x3, 205x3
215x3
Attempted 220, broke the bar off the floor on the 3rd rep, but decided not to grind it out as I was out of alignment and my arm was bending and I was headed right for snap city
The chaos sessions were on a pick and choose basis for this phase of the program, but since I really don't feel like doing any of them over the next (who would? lol) I just went in the order they were listed and didn't pay much attention.
15 mins AMRAP
- 1 deadlift @ 90% of 1RM (that's 205 for me, only did 2 rounds then dropped to 185)
- 1 + 1 per round dip (on rings, 4 sets of jumping them, rest with feet on box)
- 1 + 1pr box jump (used 20')
- 1 + 1pr T2B (I did knees to bows as usual. I need to do more core work)
Managed 7 rounds and 7 dips. I actually had to get in 3 attempts at the deadlift on the 7th round. My back is done. Haha
Can I haz naps? And foods?
To everyone who hates rows: rows love you! Treat them well! Squeeze yo butt! It helps! (and wow that could go to a bad mental place...)0 -
Today was "cardio day" - 3.0 miles @ 4mph, 1%incline. Then foam rolling and planks - 1x40sec, 1x50sec, 1x60sec. Definitely feelings yesterdays workout A in my front pecs/shoulders and legs.0
-
I am surprised at all the people that hate rows. That's one I like, well i like them all now that i have my form better on squats. I must be an odd duck. :laugh:0
