July workout check-in thread - Don't July about your PR
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@Gen I've done 3 "introduction" crossfit classes and they were loads of fun! If your instructor is okay when it comes to form, you'll have a blast and pretty much safely! Technically all it is is circuit training. The classes just make it more fun cuz you have other people cheering you on/to cheer on
@suremeansyes dang, you sure got a lot on your plate, congrats on keeping up with the working out!
@canadianlbs re: knees on deadlift. That's highly possible. I think I get something similar (although I don't deadlift as much these days). Try to push your knees out a bit more, maybe that'll help?
My hands are so full of blisters this week. The deload gave too much time to my calluses to heal! lol
Today was 5 rounds of
5 snatch pulls (75, 85, 85, 95, 95)
3 snatch balance (75, 75, 80, 80, 85) - I went lighter on those than I'd done in the past because I really wanted to snap the weight up, rather than struggle to get it up. Worked!
4x5 front squats @ 120lbs + 20s of handstand hold on wall for 3, 8 pike presses on the 4th set. My right wrist was hatin' on meh so I did those on DBs xD
Then 3 rounds of 30s work/30s rest
- 1 left arm DB power snatch (25x8, 35x6, 35x8, added 35x4 afterwards to even out with the right)
- 1 right arm DB power snatch (10, 8, 8, same weight as left arm)
- burpee broad jumps (5, 6, 5)
- KB Goblet squats @ 40lbs (12, 13, 13) - almost as much of an ab workout than legs!
My butt is finally not feeling all sorts of DOMS from the jump lunges anymore (from saturday!). Those are really my leg work nemesis >_<0 -
@suremeansyes . . . that really sucks.
Yeah, pretty much. Technically I'M the initiator, but only because he decided to cheat on me for a while and treat me badly while doing so. For a while I'm talking like 2.5 years. I tried sticking it out and staying around, like for a couple years afterwards, but there was just too much damage done that he wasn't willing to go to counseling to repair.@suremeansyes dang, you sure got a lot on your plate, congrats on keeping up with the working out!
It's my sanity. I've spent basically my entire adult life so far catering to the man child I was married to, so I was like eff this I'm doing something that I want to do, when I want to do it.0 -
Good morning everyone!
Workout B for me this morning.
Squats: 140lbs 5x5
OHP: 60lbs 5x5 FINALLY. I was at 65lbs 5x5 before vacation in late June, and it's taken me this long to get back to 60lbs.
Deadlift: 160lbs 1x5.
Took some extra preworkout this morning and a giant mug of protein powder coffee. I feel so AWAKE right now!!!
For anyone on here that's on my FL.. you may know that I am on the hunt for a new job at the moment (still employed... but hating it). I have a 30 minute phone interview with my dream employer this evening after work!!! My friend's husband works for the same company, and he said that the speed that they requested the interview with me since I sent them my resume means that they are very interested in me... fingers crossed!!!!0 -
@willrun I drink protein powder coffee too! Good luck on the interview. 0
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@willrun4bagels: yay!! Good luck!! keep us posted!
@suremeansyes: wow, i'm sorry he did that to you for that long! Good for you to be without him now though. And keep busy, it keeps me sane too I know what you mean! :flowerforyou:
@krokador: omg great workout! You impress me!!
@NorahCait: welcome!! As for deadlift vs OHP, there are days that one will be easy then it will be the next! It's hard to pinpoint. could be food, energy, more sleep, etc..
@rps67: awesome job on the 155lbs deadlift!!
Thanks for your thoughts on crossfit!! It does help and I think I'll try it!
Today is rest for me. I just thought I'd say hi ! Have a great day everyone0 -
Workout A today:
Squats: warm up, 5x5 @ 65kg (close to my highest weight, but this time with better form)
BP: warm up, 5x5 @ 40kg ( I AM HULK! ... or mini-hulk...)
Rows: 5x5 @ 41kg0 -
when I tried to look up again, I ended up falling backwards. The rack caught the barbell, but I knocked the back of my head against it!
i did that my first time in a rack too. didn't hit my head, but once i'd crawled out from underneath it, i got this stupid stubborn you're-in-the-army-now-soldier idea going that since i got it down there, i ought to be able to get back under it and lift it up. start in the hole, basically, and just do the second half of the rep.
nope. and at the time i was just starting out too, so i could squat with 65 pounds, but i sure as heck couldn't get them back upon the pins. i'm not sure if i would have been able to do that even if i had taken off the two plates, at the time. someone came over and did it for me, and i just kind of sucked up the embarrassment as my 'punishment'.
i've done dumb stuff. i once pushed the bar off the PINS, between sets. i was standing around in the rack getting my breath back, and it occurred to me suddenly that the bar being right there was a perfect perfect massage tool for those little muscles between your shoulderblade and your spine. just have to kind of rub yourself up and down against it like a bear on a tree. problem was, i did it from 'behind' the bar because i've got the worst sense for three-dimensional space in the world. huge noise and more embarrassment, and i just quit trying to be clever for a few weeks.
. . .by the way, hi and congrats on getting started. it gets easier from here. 0 -
as a general etiquette question . . . is it ignorant to do overhead presses in the rack? i'm not worried about looking 'silly' since i don't see how it's anyone's business how i go about making something work for me. more about being actually inconsiderate or selfish towards other folks without knowing it. if nobody's waiting to use the rack, i don't suppose that it matters. but if somebody is, i don't know if i'm being ignorant or not.
at the moment i'm okay because i'm only pressing weights i can still clean at the start/end of each set. but unless i am able to use the rack that's obviously going to turn into my limiting factor.0 -
I haven't checked in here in a little while. I'm still increasing my weights super slowly, but I'm getting there.
Squats 5x5 @ 85
OHP 5x5 @ 45-still my nemesis.
DL 1x5 @115 - I was really excited about that. I'm going slow with this because of the back issue but I hope to be able to DL my body weight before the next millennium rolls around.
@stef - best of luck. I've been there. Things always have a way of turning out ok.0 -
Does no one else lift in kg?! All the maths confuses me...
I would like to share that I'm super proud of my deadlift, today I attempted 50kg, and got my first failure I only managed 3 out of the 5 I should have. Still feel like I smashed it as I weigh 54kg. YAY0 -
Does no one else lift in kg?! All the maths confuses me...
I would like to share that I'm super proud of my deadlift, today I attempted 50kg, and got my first failure I only managed 3 out of the 5 I should have. Still feel like I smashed it as I weigh 54kg. YAY
I lift in kg
ANd congrats on the deadlift! 0 -
I don't know if it's proper etiquette, but it's a hell of a lot better for training purposes. You're training a strict press, not a clean/press.as a general etiquette question . . . is it ignorant to do overhead presses in the rack?
I say go for it. I do. If someone's hanging around/asking about the rack, I explain politely what I'm doing and I'll be done as soon as I can.0 -
This is awesome!! Whoo! :drinker:I weighed myself yesterday at 156 so I basically lifted my own weight. It wasn't easy but I was really amazed that I could do it at all!0 -
Had a bad dream about not being able to get a job because of my haircut and industrial piercing...so I was up at 4:30. I tried for a while to go back to bed, but that wasn't happening, so I just got up and got ready for the gym.
Got to the gym at 5:30 and left at 7:30...lol. I had a lot of anxiety and just decided to hang out after SL and jump rope. Out of all the things I could do, I picked jumping rope. Meh. I saw it just sitting there and thought to myself "I guess I could do some of that."
Squats: Back to 45 plates, yay. 135lbs 5x5
Bench: First time in the power rack, because 105 was interesting. lol, good thing because I failed every time. I could have hit 5 reps on the first set, but I wasn't mentally in the right spot...then the next sets were more difficult. 3/4/4/3/2 @110lbs
Rows: Felt great, form feels nice so I can't wait to get back up to my original (non-injury) deload weight. 5x5 @85lbs
Then did a 6 sets of one min on, one min off jump rope. Did exactly two double unders in honor of krok.0 -
@suremeansyes NICE bench press!!!!0
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@suremeansyes that's awesome!
Workout B today. Felt kind of off the whole way through, maybe because I've been eating a bit less this week. Just didn't feel like I could go 100% today.
Squats 5x5x95 Felt some form breakdown though. Also I finally took a video to post here, but I might redo it Monday because I don't feel like it was as good as usual. I suspect that I will be deloading next week, though, to work through some form issues. Again. Sigh.
OHP 5x5x55! Finally!
DL 1x2x105 (plus warmup 1x5x65, 1x3x85) Sumo style - definitely need to go to the lower weights here and work back up0 -
Workout B today
Squats: warm up, 2x5@95, 5@100, 5@105, 5@110
OHP: 3x5@51
DL: warm up, 5@115
Have a nice weekend 0 -
workout b.
squats 5x5x70. five pounds up from last time.
ohp: total gong show. couldn't get a rack, couldn't recover nicely from cleaning the bar my own self, couldn't lift more than 1 maybe 2 sets of 5 at 50. i think i backed it all the way down to 40 eventually, just trying to find *something* i could do and finish each rep with some grace. so in the end i did my 5x5 at 40 after a whole road accident series of failed sets at higher weights. by the time i got all that done i just felt mangled and cranky and discouraged by the whole thing.
dl: 1x5x70. also 5 up, or maybe 10. can't remember. couldn't get the big training plates or the big bar; had to use the little wavy 20lb par and two 25lb plates.
then, because i was mad, i finally got into the rack after the whole workout was done, and i did 1 set of 5 overhead presses at 45 taking the bar from the rack, just :mad: because. i'll be using the bloody rack from now on.
i bought these silly wifty looking things from a drugstore on my way in, some kind of 'sleeve' thingies with bamboo in them and a buncha hype about i dunno, infrared ray conversion or something, supposed to 'speed healing.' the normal enquiring mind in me would wear only one of them over only one knee, just to see if they really do help. but i'm not gonna. i'm still feeling crabby and ripped off from the workout, i guess.0 -
Hello all. This is my first time posting here. I sort of started trying SL using dumbbells because my gym only had a Smith machine. I wasn't able to progress much with squats or deadlifts. I have a barbell and bench at home now, so I decided to officially start the program. I started squats and deadlifts at the beginning, but I started the other lifts about 10 pounds down from the dumbbells I was using (mainly because I had just come off a break).
So today I did Workout A.
Squat - 5x5x50
Bench - 5x5x70
Bent Over Rows - 5x5x700 -
Just jogging in (lol, cardio) to say hi to everyone!
I've been crazy busy lately, and my lifting has not been great -- no new PRs, boo --, so I haven't come in to share my workouts. I'm shifting gyms in three weeks, so I'm sort of preparing for that mental change, and trying to hit my calorie goals consistently.
I see a lot of great numbers, and new faces! Hopefully this station (me) will be back to regular programming soon!0 -
COMPETE day! This is a timed, mostly circuits-based day of training. Kicks my *kitten*! I didn't share last week's (was focused on snatches, figure power cleans are a lil more accessible) so I figured I'd give you guys an idea, in case you ever wanted to shake up your training a tad.
Warm-up: take as long as you need here, Make sure you,re ready but don,t burn yourself out!
0-10min
work up to a heavy power clean + front squat combo (made it up to 112.5. I'm not sure if that's a PR or not but that rep wasn't very "clean" per say! lol)
10-22 minutes
4 sets of AMRAP pull-ups superset with HSPU (or pike push-ups in my case). Pulls-ups were obviously assisted, although I am starting to be able to move my body a bit unassisted. Getting close!
22-24 - REST (Thank lawd? seriously, barely enough time to pick up bands and set-up next weight)
24-34 mins - 5 rounds for time of
- 5x power clean + front squat @ 75% of the heavy set earlier (that was 85lbs for me)
- 10 burpees over the barbell
Made it 3 rounds and 3 burpees. Eyikes
34-36 min - REST (yes please)
36-46 min - 10 min AMRAP
- Double DB push press x 5
- Front rack DB lunges x5 / leg
- Bent over DB rows
- Push-ups on DB
started @ 25lbs but in the 2nd round I realized I wasn,t going to make it with good form so I downgraded to 20lbs for round 3-5. Finished round 5 after the timer, though. I just hate leaving AMRAPs unfinished xD
2 weeks left on this program. 2 months ago I could barely power clean 105, today I probably had 115 if I'd had 2 more minutes It feels pretty great to be getting stronger ^^ 0 -
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I do one warm up before I start lifting and one cool down when I am done.the DL warm up is killing me, after 10 DL with a lower weight I am pretty done :-/
Maybe I'lll shorten the warm up to 2x3 reps instead of 2x5 reps.
I don't do any warmup before DL. I don't think Mehdi does one in his video on the SL website. From what I remember reading, squats and OHP with warmups should have you all ready to do your 1 set of DL without any extra warmup.0 -
Very impressive.Had a bad dream about not being able to get a job because of my haircut and industrial piercing...so I was up at 4:30. I tried for a while to go back to bed, but that wasn't happening, so I just got up and got ready for the gym.
Got to the gym at 5:30 and left at 7:30...lol. I had a lot of anxiety and just decided to hang out after SL and jump rope. Out of all the things I could do, I picked jumping rope. Meh. I saw it just sitting there and thought to myself "I guess I could do some of that."
Squats: Back to 45 plates, yay. 135lbs 5x5
Bench: First time in the power rack, because 105 was interesting. lol, good thing because I failed every time. I could have hit 5 reps on the first set, but I wasn't mentally in the right spot...then the next sets were more difficult. 3/4/4/3/2 @110lbs
Rows: Felt great, form feels nice so I can't wait to get back up to my original (non-injury) deload weight. 5x5 @85lbs
Then did a 6 sets of one min on, one min off jump rope. Did exactly two double unders in honor of krok. 0 -
I was too tired from my first week back at work to even think about lifting, so it got pushed to today. My eating today had been out of whack, I thought about having a cheat day, ate a bunch then felt bad for not logging, then decided I could save today, so I'll go for a long walk later today.
Squat 3x5 145
Bench 3/3/3 75 lbs 2x5 65 lbs
Row 4/4/3 80lbs
3x8 negative pull ups
3x8 flies 20 lbs
With 2 days rest and all my early afternoon calories I was hoping for better.0 -
i'm on a rest day, but i'm just logging in to report that last night i dreamed i grew hair all over my chest . . .
not sure what to make of that one. did yesterday's workout release some big testosterone storm that got through to my subconscious even while i was asleep? anyway, i woke up and i'm much relieved to report i'm no more hairy than i was before i lay down.
with all the stoopid stuff that gets said to women who lift weights, i don't think i've ever heard of being asked if we're scared it'll put hair on our chests.0 -
Hi ladies,
I've been lurking here for a while but thought I'd join in if that's ok?
I just finished my 8th week of SLs (prior to starting this I completed NROLFW).
Last nights workout was:
Squat 5x5 @ 143lbs
OHP 4x5 @ 60lbs man I cannot get higher on that!
Deadlift 1x5 @ 176lbs which is more than I weigh so super proud of that!
Looking forward to getting to know you all :flowerforyou:0 -
@ psych101 Welcome. Glad to have you here.0
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Increased squats again, tried to increase deadlift but it wasn't happening this session.
Workout A (Sun)
dumbbell skier swings - 5 x 15 - 40
flys 5 x 8 - 40
overhand bicep curls - 5 x 5 - 100
Reverse curls - 5 x 5 - 65
Bench press - 5 x 5 - 75
deadlifts 5 X 1 - 145
squats 5 X 5 - 150
Dumbbell side bend - 5 x 15 - 40
hot potato squat 5 x 12 - 150
