August workout check-in thread - August one more rep!
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@Canadianlbs I hope you feel better soon!
My workout today:
Squats: warm up + 5@55, 65, 75, 75
OHP: 5@45, 45, 45, 50
DL: 5@70, 85, 95, 110
Hope your Humpday was better than mine! Hitting the weights was nice after my crumby day at work.0 -
i know could go to the gym and try to deadlift/otherlift around the knee thing, but i've just got this really strong instinct-voice saying not to do anything until it's better. right now i just can't keep myself from making form experiments and this is probably the worst time ever to be playing with that.
Listen to your instincts!!! This is not a race.
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Still in LOVE with 5x5 Tonight was Workout A and Day 5:
Squats - The deep tissue (torture) massage has made a big difference in my range of motion, but not enough to get the barbell behind me yet. But rather than doing a leg press, we've moved on to standing squats holding a 25 lbs. weight. The big bad wolf has nothing on my huffing and puffing.
2x15 @ 25 lbs.
1x20 @ 25 lbs.
Bench Press
1x5 warm up @ 50 lbs.
5x5 @ 60 lbs.
- I lost count so may have done 6x5.
Barbell Row
1x5 warm up @ 55 lbs.
5x5 @ 65 lbs.
Is it Friday yet?
Courtney0 -
Workout A this morning and I'm continuing to increase at 5#/workout, but it is starting to get heavy! I am still resting only about a minute between sets and that is sufficient, but I can tell that, especially with bench, this will increase soon.
Finished this week with:
DL and Squat - 95#
Bench and Row - 70#
OH Press - 40#
This morning between my 4th and 5th sets of squats, two guys started hovering behind me and the squat rack. As soon as I made eye contact they said, "Are you doing Strong Lifts?!" I think they saw the app open on my phone. They were on their 3rd day. Seems I might have even more competition for getting one of the two squat racks at my gym.
I have seen a couple people use the bar from the squat rack for rows, deadlifts, cleans, and other barbell work, despite there being several bars from the bench presses open. I've thought about asking them to move over a bit so I can use the squat rack with one of the other bars, but the one time I did that, the guy just did deadlifts right behind me while I was doing squats (and basically looking right at my rear end) - it was rather uncomfortable!0 -
I've been MIA for a while... lots of changes lately. I went to yet another job interview Tuesday afternoon, they offered me a job on the spot. I gave my notice at work yesterday... the sh!tshow has commenced :laugh:
Did workout A yesterday:
Squats 145 3x5
BP 80lbs 3x5!!!!!
Rows 65lbs 3x6 - doing 3x7 next time and then 3x8 after that before trying 70lbs again, can not do 70lbs at all lately... I don't know what my issue is with rows.0 -
@willrun Congrats on the new job! I'll be looking for one of those myself pretty soon.0
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I ended up deloading after writing my hungry post the other day and seeing that I had been lifting for 6 weeks without a recovery week. Um, yeah, I'm a moron and a hungry one at that.
My stats before deload:
Squat: 120 5x5 (but form sucked at that weight)
Bench: 80 5x5
Dead: 145 1x5 (hex sled), 155 just wouldn't come off the floor
OHP: 60 5x5, failed two sessions at 65
Row: 80 lb 4x5, 1x4, although I had done 85 lbs 5x5 prior with sucky form
After deload:
Squats: 85 5x5
Bench: 85 1x3, 65 5x5 (I wanted my 85lb bench, dammit)
Row: 65 5x5
Planning on doing OHP @55 5x5, and going back to 95lb for deadlifts using the bar instead of the sled. Will probably go up to 90lb on squats tomorrow, then keep squats at 95 lb next week and vary reps and sets.0 -
the one time I did that, the guy just did deadlifts right behind me while I was doing squats (and basically looking right at my rear end) - it was rather uncomfortable!
that's really obnoxious and yeah, uncomfortable. if you don't feel up to calling him out or asking him to go somewhere else, i guess you can always hope that he'll injure himself by watching your butt instead of attending to his own form.
i've seen people do the same thing with hogging the rack, and it always frustrates me. nothing against them using the bar since there's at least one spare, but if they don't actually need to be in that space . . .0 -
B day today
Feeling much better with all the food I've been shoveling in. :laugh:
Squat 120 was only going to do 3x5 but was feeling good about them so did all 5's. rest 90-120
ohp 55 I really had to work to get the last rep on last 3 sets up so i rested all 3 mins on those.
DL 145 felt great here so i will add 5 next time again.
SC ugh these are killing me.
Hip thrust with a pause on last 4 of the 10. 75 3x10
i was to do a high step up but seriously who can get their foot up that high and try and stand from there. I don't have a ceiling that high or a stand that is hip level :huh: so i did single leg box high step ups. 3x8
Russian kettle bell swing 40lbs 3x20
half kneeling band anti rotation 15 each side.
Hoping the pre workout will wear off soon cuz my client just pulled up...0 -
Today I had to roll dead and ohp into one session since I fell asleep last night when I wanted to just lie down a tiny bit before gym.
Dead 531 week
45x10, 135x5, 185x5, 225x5, 280x3, 310x6
paused deads
135 3x5
Back extensions 3x12 (bw)
OHP
45x5, 65x5, 80x3, 85x7
Superset x3
Assisted pullups x10
Assisted dips x8
I'll have to do prowler sprints tomorrow cause I was at the gym with the assisted dip machine instead of at the one with the prowler. #fitgirlproblems0 -
Workout A tonight
Squat 115 lbs 5x5
Bench 90 lbs 5x5
Row 90 lbs 5x5-definitely going to have trouble with 95 next workout. I am expecting to fail on at least some of the reps. I am planning to do "A" on Tuesday. I am going to get a day pass for a gym where we will be vacationing. Not looking forward to struggling with weights in front of people. I like my setup in the garage.
Tomorrow's Friday! Hope it is great for all of you!0 -
Got the last workout of the heavy Wendler's week out of the way tonight. I PR'd on deadlifts so I am super happy!!!
OHP - warm up + 5x60, 3x65, 5x70
DL - 5x145, 3x165, 4x185 <<<--- holy crap, that's my body weight!0 -
Got the last workout of the heavy Wendler's week out of the way tonight. I PR'd on deadlifts so I am super happy!!!
OHP - warm up + 5x60, 3x65, 5x70
DL - 5x145, 3x165, 4x185 <<<--- holy crap, that's my body weight!
Hooray congrats! !!!:drinker: :smokin: :drinker:0 -
@katro nice DL!
So I work with a guy who also lifts, and he's about my age (which is strange I generally work with guys in their 50+)He is always going "You should check out my gym, I have guest passes blah de blah blah blah" and it's starting to get annoying, I work with him a lot, I don't need to workout with him too... It is just really weird and to make matters weirder, we are both getting married on Jan 31, 2015. We were discussing that one time in the food court and some old lady congratulated us
My plan on dealing with the gym thing is to never miss a workout so I am always not ok to go to the gym at lunch.
Anyway Squat day today.
warm up 115 lbs 130 lbs 140 lbs all sets of 5
Straight leg DL 95 lbs, glute bridges 95 lbs and burpees, sets of 10 in a circuit 5 times. This was week 2 so a little heavier on the main lift and I definitely found the accessories to be harder to get through, next week will be even worse.0 -
guys, this isn't lifting but i'm excited . . . i went out and did the 11-mile ride again, and it was GREAT. i set out after sunset and discovered my front light was low on juice when it was already too late to turn back. so i was riding in the dark a lot of the way to save my light for the streets, which meant i couldn't take real advantage of the easier stretches and i got slightly lost a few times. and i still got out there in just over an hour!
then i bought a can of chick peas and a can of black beans for @CHFay's bean salad thing, ate a slice of free-sample bread in the grocery store out there, got a coffee and read for a while, and came home. i thought i'd struggle with it after not even an hour of rest considering that it is the part with more hill, but it took pretty much the same time as the ride out.
felt so good. i love it. the ride back is pretty much hill for i dunno, six or seven miles - nothing steep except for a couple of different sections in the first mile. but it's a consistent climb the whole way, and you don't get any level patches or little downhill slopes to break it up, just faint variations in the degree of the slope. but i felt so strong the whole way. nothing hurt and i could actually use my legs for the first time in at least a week. i've been stretching the bejabers out of my quads for two or three days, and it looks as if that might be the charm for my knees.
i'm not saying i was just drifting along. i've had about enough exercise for today, thanks so much. but still, it was great.0 -
@canadian glad to hear your ride is making you happy.
Bench today. Warm up them 65 lbs x3, 80 lbs x3 and 95x4
I realised this week my work sets were supposed to be 3's not fives and that the app had the wrong 1rm in it some how, so the last weeks have been miscalculated. Oh well it is right now so I'll just carry on.
Accessories negative pullups, tricep kick backs 10lbs, upright rows 10lbs. All sets of 10 in a circuit for 5 sets.
Now I need to go get the bikes into the back of the truck. Considering how much my upper body is drained this could prove to be interesting...0 -
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Happy Friday! I'm so thankful for the long weekend
Squats: warm up + 5@50,65,80,90, 3@105, 8@75
Bench press: 5@35,35,45,50, 3@55, 8@45
Rows: 5@45,45,50,55, 3@65, 8@450 -
i'm back in the gym . . . kind of. pretty chaotic in there with one of the three oly bars missing, so i did a kind of kludgy workout for my comeback. was supposed to be workout b, but i kind of mixed it up based on what was available.
squats: nothing in the rack. i'm experimenting very carefully with form, so just bodyweight with the 30lb bar. did around 25 squats that way with a parallel stance and the weight over the middle of my foot. felt fine at the time, but it's all about waiting to see what my knees think tomorrow morning.
rows: 3x5@50, then 6x6@60. i've backed up on weight but i'm adding sets, obviously. DAMN rows. i don't even know what kinds of parts of what bits of me they're supposed to be good for. how can it be that something so hard is also something that i just don't 'feel' the way i feel most of the other lifts?
bench: 1x10@45, then either 5 or 6x6@50. ten-pound deload, if i'm remembering right. fine by me, believe me.
deadlift: 5x1@100, then another 2 just because. nooo problems. also a ten-pound deload, and it was easy-peasy.
honest, what i want for my birthday this year is for someone to come along and tell me i can just deadlift all the time from now on, instead of squatting.
added some roumanian deadlifts to kinda-sorta compensate for the lack of squats, and some lat pulldown sets for missing ohp.
back to eating all the food. this older guy in the gym . . . this has never happened to me before and i Did Not Like It. eyeballing me when i came in, then doing that thing from across the room where eye contact just 'somehow' happens every time you're just looking round until you don't even want to look around anymore. and then 'somehow' just 'happening' to be 'working' (hah) anywhere that would put him just a few feet away from whatever i was doing . . . and finally coming up out of nowhere and taking one of the fricking plates right off my bar while i was stripping them down. here-let-me-help-you type line. i said no, of course. told him i like to do stuff my own self, and i will say he backed off. but it took him quite a while to leave after that, and i'm still a little bit squicked and/or steamed.
i'd have no problems telling him to get knotted, and also no problem with speaking to the rec centre staff about him, IF he continues being uncomfortable. but he has to do/be/produce something a bit more overt before any one of those options would fly. i was lifting way more weight than him anyway. even at this most pitiful point. so maybe he'll feel all out-macho'd and leave me alone.0 -
First, don't worry about the gym peeps -- they'll be impressed with what a bad *kitten* you are!Row 90 lbs 5x5-definitely going to have trouble with 95 next workout. I am expecting to fail on at least some of the reps. I am planning to do "A" on Tuesday. I am going to get a day pass for a gym where we will be vacationing. Not looking forward to struggling with weights in front of people. I like my setup in the garage.
Second, try to go in expecting to succeed. You are stronger today than you were yesterday, and it can be so easy to let our minds dictate what our bodies can do. (And by the way, I have felt that way just about every time I've done this workout so far, so I totally get it. My friend pushes me and lo and behold! I actually can!) I just don't want you to let your expectation of failing become a self-fulfilling prophecy.
AWESOME JOB! Congrats!Got the last workout of the heavy Wendler's week out of the way tonight. I PR'd on deadlifts so I am super happy!!!
OHP - warm up + 5x60, 3x65, 5x70
DL - 5x145, 3x165, 4x185 <<<--- holy crap, that's my body weight!
That's great -- glad you're feeling so good about it!guys, this isn't lifting but i'm excited . . . i went out and did the 11-mile ride again, and it was GREAT.
... but i felt so strong the whole way. nothing hurt and i could actually use my legs for the first time in at least a week. i've been stretching the bejabers out of my quads for two or three days, and it looks as if that might be the charm for my knees.
And sorry about the old skeezer.
Finally, can you all tell me more about recovery weeks? Is that something I should be planning on as a beginner, or is that really for more advanced folks?
T minus 2 hours until SL5x5 Day 6! Can't wait!
Courtney0 -
Stronglifts 5x5 Day 6 -- Workout B
Squats -- Still having to modify these. Today was the second day doing them holding a 25 lb. plate.
1x12
2x20
- Adductor muscles will be sore tomorrow, for sure. Feeling like maybe I went a little too far today, so am glad for the weekend.
Overhead Press -- The 30 lb. barbell was missing -- nobody every puts anything back at my gym! Ughh! -- so also had to modify these today too. Did them with 12.5 lb. dumbbells instead.
5x5 @ 12.5 lbs (dumbbells)
- My left shoulder is significantly weaker than my right, so form felt off. Also felt like I was arching my back too much. This was the wost part of the night. Grr.
Deadlifts
1x5 @ 85 lbs.
- My saving grace tonight. At least I got to end on a good note.
But still looking forward to Monday.
Hope you all have a fun, happy, and safe holiday!
C.
PS -- Ladies, do you go up 5 or 10 lbs on deadlifts?0 -
@crabada If the deadlifts aren't very hard you can go up by 10lbs. I did only 5lbs at a time because my starting weight for SL was pretty high already!
I'm back! After running the obstacle race (which took just a little shy of 4 hours, made me cry and bruised/scratched me all over, btw, and I discovered a crafty new side of myself for getting out of holes without help, lol) I went on a vacation in Maine and took the time completely off of any strenuous exercise 9truth be told I was in quite a lot of pain anyway). Sadly the drive back home and the day after that were REALLY bad food-wise and my lifting has suffered a bit. Especially the squats. I probably bit off more than I could chew.
As far as highlights go though (not going to list everything because yikes, I've scheduled way too much stuff, I'll be cutting down after this week), I did:
Bench Press
80x5
90x5
102.5x10
+ EMOTM x5 of Cleans x2 @ 85lbs
and
Squats (I totally bombed on these. Scaled back the weights for the rest of the cycle, actually.)
105x5
135x5
150x5
+ EMOTM x 5 of power snatch x2 @ 65lbs (and this one was way too easy)
There was some hollow hangs and hollow rocks and planks in there too and as a result my lower abs are friggin sore. Hoping for a long walk this afternoon to give my ankles a chance to readjust a bit. Then hopefully my running shoes are dry on Monday and I can go back to running
Congrats to all of you guys who stuck with the lifting while I wasn't around much! And best of recovery to the ones that got hurt. I didn't have time to catch up with the whole thread but I skimmed through the last page. Ya'll rock 0 -
Finally, can you all tell me more about recovery weeks? Is that something I should be planning on as a beginner, or is that really for more advanced folks?
Recovery weeks are also known as deload weeks. They're not covered in SL or SS because the theory is you're deloading naturally throughout the program when you stall on a weight so you don't necessarily need them. I wouldn't say they're advanced per se, but not something you need to worry about right away. Some programs include them in the programming, and other programs you just take them as you need them. Typically they are recommended every 4-8 weeks once you really get going. The first say 2-6 months of progressive barbell work you're adapting so fast to your training it's not really needed unless it's for a mental break. You can deload your work weight your sets or both, or just take a whole week off. More information can be found here: http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it0 -
@Fittreelol - thanks for the info! Checking out that article now.
C.0 -
Okay, today was a crappy, craptastic workout. I made it 3x5x100 on my squats, and then had a painful twinge in my left knee when I went for my forth set. I reset my position, but it twinged again, and now my knee feels cold. Ugh. So I moved onto OHP, and my right shoulder hurt, so I was only able to complete one set before having pain. I didn't even try DL, because by then I was just over it.
I'm not sure what I'm going to do next week. I may do a considerable deload. I guess it depends on how my knee and shoulder feel.0 -
Couldn't sleep after 5 am so I got up and did it before anyone else was up. Kind of like it being done early but also like sleeping in...
A day
Squat 125. Was going to go with 3x5's since little one was awake but went with 4x5s.
Bench 73 4x5, 1x4. Didn't even try the last rep since I struggled to get the 4th up. Haha. I'm happy with it. It's a PR for me there.
Row 80 5x5 felt good. Will add 3 lbs I think next time.
SC
DL 125 3x8
Hip thrust constant tension 60 3x20
Deficit dumbbell split squat 5 3x12
Half kneeling band anti rotation 15 each side
Little guy and hubby went back to sleep by then, so I foam roller for 40 mins. Ahhhh!!!!
Took 4 month progress pics and although I'm not looking better than last set I'm ok with it. I've been eating at or above maintenance and I know I feel and look puffier. My butt is rounder and I see more muscle in thighs and arms. :happy:0 -
Okay, today was a crappy, craptastic workout. I made it 3x5x100 on my squats, and then had a painful twinge in my left knee when I went for my forth set. I reset my position, but it twinged again, and now my knee feels cold. Ugh. So I moved onto OHP, and my right shoulder hurt, so I was only able to complete one set before having pain. I didn't even try DL, because by then I was just over it.
i'd hate it if this sounded like i'm happy you had such a horrible workout . . . but it sounds so exactly like what happened to me a month ago. i hope it all gets better soon. and, y'know. my own experience about my own self seems to say that quitting when i know i'm behind might be the smart thing to do.
for myself, today - i had myself signed up for this outdoor workshop on chinups in some not-local-to-me playground. i wasn't exactly against the idea . . . but to be perfectly honest, now that i know for a fact it's officially been rained out, i couldn't be happier.
gonna lie on the couch and knit.0 -
Okay, today was a crappy, craptastic workout. I made it 3x5x100 on my squats, and then had a painful twinge in my left knee when I went for my forth set. I reset my position, but it twinged again, and now my knee feels cold. Ugh. So I moved onto OHP, and my right shoulder hurt, so I was only able to complete one set before having pain. I didn't even try DL, because by then I was just over it.
i'd hate it if this sounded like i'm happy you had such a horrible workout . . . but it sounds so exactly like what happened to me a month ago. i hope it all gets better soon. and, y'know. my own experience about my own self seems to say that quitting when i know i'm behind might be the smart thing to do.
for myself, today - i had myself signed up for this outdoor workshop on chinups in some not-local-to-me playground. i wasn't exactly against the idea . . . but to be perfectly honest, now that i know for a fact it's officially been rained out, i couldn't be happier.
gonna lie on the couch and knit.
I think it's just good to know that I'm not the only one that goes through this, and we all make it through somehow. I'm glad you got a chance to knit, though. I need to get back to that, but I'm horrible with finishing projects.0 -
I need to get back to that, but I'm horrible with finishing projects.
oh gawd . . . i keep trying to figure out a way i can use lifting as my excuse to escape from making a button band, and knitting as
my excuse to not go to the gym. if i could just work out how to make those two procrastinations work together, i'd be unstoppable.
and i swear, the way my son wears through the heels of plain cheapo cotton socks from the grocery store, he is GOING to wear wool socks this winter and thank me for them. i've got handmade socks that are eight years old.0 -
Playing around with my routine so I can get dem gainz.
Squats - 3x5 @ 175lbs
BP - 5,4,3 @ 100lbs
Split squats - 3x8 @ 75lbs
Push ups - 3x8
Bench dips - 8,12,16, 20
My triceps are going to be angry tomorrow!0
