August workout check-in thread - August one more rep!
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Workout A today
Squat 5x5x85 - I know it's probably time to move on from this weight, as it's the third time I've done it... I just want to get form nailed down. 90 next time though
Bench 5x5x75
Row 1x4x65, 4x5x60 - thought my new skill at rowing had deserted me on the first rep, until I realized I had gone up by ten by mistake. I didn't feel like doing a fifth set at 60 though.0 -
Definitely a broken toe. I think lifting will be okay, but I think I'm out for C25K for a bit, which really bites because it was going so well. I guess my curse of week 3 has not yet been lifted. :sad:0
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Definitely a broken toe. I think lifting will be okay, but I think I'm out for C25K for a bit, which really bites because it was going so well. I guess my curse of week 3 has not yet been lifted. :sad:
I'm just chirping in to give some possibly useless advice, but figured I would share my experience with "broken" toes so no one has to go through the process of re-learning to walk...
Don't force it. As much as possible, don't favor it. If it hurts, give it time to rest. If you can manage walks (seeing as this is your pinky toe, it might be more manageable - mine was the nail on top of the big toe [long story short, I fell on it, the nail tucked in, then fell off, it was painful for well over a month], so definitely harder to ignore) then all the better! But if you find yourself rolling you foot in when you do so, stop. Otherwise you might "teach" yourself that motor pattern and it doesn't take long to throw that whole body out of alignment doing so
And correcting that afterwards is a somewhat frustrating endeavor. Your ankle will hate you.
if you must move, try doing biking? So you keep active? Better safe here than sorry.
[/end unsolicited advice that I hope might actually be useful]0 -
knee felt better than i hoped for today, so workout a with modifications:
kneeling squat: 3x5@45, then 5x5@65. i hoped this would take my knees out of the equation while also stretching my quads in the sitback. nothing hurt in a way that felt dangerous and it was pretty much all glutes, which is GREAT. i could have gone higher but decided not to for a first day.
bench: 3x5@45, then 5x5@55.
rows: 3x5@30, 1x5@50, then 5x5@60. with small plates it was harder on my legs, so i didn't try for whatever i lifted last time.
front plank: 2x30 seconds. i found out if you do this right, you can get most of your vertebrae to pop and relax - bonus.
side planks: 1 each side @ 30 seconds.
frog kicks: 3x12
and something else core which i forget. clamshell leg raises and such.
know i 'should' have done glute bridges but i just didn't feel like it.0 -
Good workout this morning, only increased underhand bicep curls,held the rest steady for today.
Workout B (Thurs)
hot potato squat 5 x 12 - 15
squats 5 X 5 - 160
overhead press 5 x 5 - 60
barbell rows 5 X 5 - 85
dumbbell skier swings - 5 x 15 - 40
Dumbbell side bend - 5 x 15 - 40
flys 5 x 8 - 40
reverse curls 5 x 5 - 70
underhand bicep curls 5 x 5 - 1150 -
This morning got off to a bad start, but my workout didn't actually suffer too much from it! I has drive! (And I'd like to thank @suremeansyes for it. That discussion where I was like "I'm too lazy to be dedicated enough to ever be comptetitive" actually got me fired up to go ahead and try!)
Superset snatch pull x5 / snatch balance x3
105 / 85
105 / 85
105 / 87.5
110 / 87.5
115 / 90
Front squats to handstand work (facing the wall...)
120x5 / 30s
127.5x5 / 18s
135x3 / krash moment: I managed to kick up and get my foot to touch the wall! Then my shoulders kindly gave up on me and I found myself sprawling down to the floor super awkwardly. I'm actually lucky I didn't get hurt xD
142.5x3 / 9 pike presses
Then the rower intervals from kardio-land
500m @ 70%, 500m @ 100% effort, times 3, then 1000m @ 70%
total time was 19:06
ONE MORE TO GO! (Then you'll get a break from me for a while. Bet you'll miss me! lol)0 -
Stronglifts tonight with my Dad! I hope the squat rack isn't taken so I can do everything in the correct order. :grumble:
It's so awesome that you are doing it with your dad!!!!!!!!!!
My original statement was kind of misleading sounding I guess.
We go to the gym together, but he typically walks on the treadmill and then does machine weights. My greatest hope is that one day he will come ask me how to use the squat rack.
I have that same wish! Except, my parents live 1,700 miles away so I don't workout with them anymore (I used to go to the gym with them every weekend when they still lived near me). My dad was pretty impressed with my homemade power rack when he was visiting last week and was asking a bunch of question about how much weight I can lift. One day, when husband and I finally get out butts out to the desert near where my parents live I'll get my dad, or heck even my mom, into lifting!0 -
Stronglifts tonight with my Dad! I hope the squat rack isn't taken so I can do everything in the correct order. :grumble:
It's so awesome that you are doing it with your dad!!!!!!!!!!
My original statement was kind of misleading sounding I guess.
We go to the gym together, but he typically walks on the treadmill and then does machine weights. My greatest hope is that one day he will come ask me how to use the squat rack.
I have that same wish! Except, my parents live 1,700 miles away so I don't workout with them anymore (I used to go to the gym with them every weekend when they still lived near me). My dad was pretty impressed with my homemade power rack when he was visiting last week and was asking a bunch of question about how much weight I can lift. One day, when husband and I finally get out butts out to the desert near where my parents live I'll get my dad, or heck even my mom, into lifting!
I wish that there was a "LIKE" button for statements like these. Parents working out at same gym as their adult children, asking questions about lifting, and possibly even open TO lifting.0 -
Stronglifts tonight with my Dad! I hope the squat rack isn't taken so I can do everything in the correct order. :grumble:
It's so awesome that you are doing it with your dad!!!!!!!!!!
My original statement was kind of misleading sounding I guess.
We go to the gym together, but he typically walks on the treadmill and then does machine weights. My greatest hope is that one day he will come ask me how to use the squat rack.
I have that same wish! Except, my parents live 1,700 miles away so I don't workout with them anymore (I used to go to the gym with them every weekend when they still lived near me). My dad was pretty impressed with my homemade power rack when he was visiting last week and was asking a bunch of question about how much weight I can lift. One day, when husband and I finally get out butts out to the desert near where my parents live I'll get my dad, or heck even my mom, into lifting!
I wish that there was a "LIKE" button for statements like these. Parents working out at same gym as their adult children, asking questions about lifting, and possibly even open TO lifting.
LIKE.0 -
This morning got off to a bad start, but my workout didn't actually suffer too much from it! I has drive! (And I'd like to thank @suremeansyes for it. That discussion where I was like "I'm too lazy to be dedicated enough to ever be comptetitive" actually got me fired up to go ahead and try!)
Okay, and let's just be clear here, my words were a lot more motivational than yours were to yourself. Lol!0 -
Stronglifts tonight with my Dad! I hope the squat rack isn't taken so I can do everything in the correct order. :grumble:
It's so awesome that you are doing it with your dad!!!!!!!!!!
My original statement was kind of misleading sounding I guess.
We go to the gym together, but he typically walks on the treadmill and then does machine weights. My greatest hope is that one day he will come ask me how to use the squat rack.
I have that same wish! Except, my parents live 1,700 miles away so I don't workout with them anymore (I used to go to the gym with them every weekend when they still lived near me). My dad was pretty impressed with my homemade power rack when he was visiting last week and was asking a bunch of question about how much weight I can lift. One day, when husband and I finally get out butts out to the desert near where my parents live I'll get my dad, or heck even my mom, into lifting!
I wish that there was a "LIKE" button for statements like these. Parents working out at same gym as their adult children, asking questions about lifting, and possibly even open TO lifting.
LIKE.
Yes!
Yesterday's workout:
Squat: warm-up, 5x5x85#. Still trying to perfect that form!
OHSP: 5x5x30#. I'm getting a weird twinge of pain in my lower back on occasion when I press up.
Deadlift: 5x1x90#. This was hard today. I also feel like one set is not enough.
Cable ab crunch 2 x 10 x 30#
Cable torso rotation 2 x 10 x 30#
^ I need to work on my technique and form on these... Don't think I'm doing it correctly.
Planks 2 sets 35 seconds each
Ball crunches 2 x 10 x BW
Assisted pull up
2 x 5 x 25#0 -
This morning got off to a bad start, but my workout didn't actually suffer too much from it! I has drive! (And I'd like to thank @suremeansyes for it. That discussion where I was like "I'm too lazy to be dedicated enough to ever be comptetitive" actually got me fired up to go ahead and try!)
Okay, and let's just be clear here, my words were a lot more motivational than yours were to yourself. Lol!
No doubt about it. I've been pretty hard on myself lately. Perhaps it's time I stop doing that and start being happy with what I'm accomplishing! Kinda needed someone to open my eyes about that, apparently. So again, thanks =D0 -
Deadlift: 5x1x90#. This was hard today. I also feel like one set is not enough.
One thing I read on here and liked, is to step away from the bar between each rep just for a couple seconds...and set up again. That way you are still doing 1x5 but it's like you get a chance to position yourself again 5 times and get your form right.
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I had a "I don't want to go home today" type of workout so I was at the gym for two hours.
Squats: 5/5/5/4/5 @155lbs bummer on that fail, but I'll have it next time. I keep having mental fails, not physical.
Bench: 5x5 @95lbs this is a deload weight, I think I've got my form nailed down though
Row 5x5 @100lbs
Then I just effed around for a bit. Jump rope, practiced hand stand push ups, complained with the dudes in the weight room, pretended I was going to do an unassisted pull up and chin up. Then my drive to eat breakfast was more than my drive to stay out of the apt, so here I am eating all the things. 0 -
Hi everyone!
I had done StrongLifts before last year, but stopped for no good reason and decided to start doing it again. I am starting fresh at the recommended weights, but that meant last night's work out wasn't too difficult, but I am feeling it today.
Workout A
Squat: 45 5x5
Bench: 45 5x5
Row: 65 5x5
I just purchased weights for at home, and I ordered a rack and bench but they are not here yet. So last night I used an ottoman as my bench. That was interesting. So happy to be back to lifting, I missed it. Not sure why I stopped.0 -
Haha tried handstand push-ups on the weekend, I just can't kick myself up to a handstand - I get too scared lol but when I walk up the opposite wall in the hallway I can do one!
Last nights workout:
Squats 4x5 1x4 at 160lbs damn that one fail!
Bench 5x5 at 66lbs - was my deload weight and smashed it!
Row 5x5 at 88lbs woop woop!!
Tried out my foam roller last night and holy crap that hurt! Hurt so good lol0 -
Deadlift: 5x1x90#. This was hard today. I also feel like one set is not enough.
One thing I read on here and liked, is to step away from the bar between each rep just for a couple seconds...and set up again. That way you are still doing 1x5 but it's like you get a chance to position yourself again 5 times and get your form right.
Oooh, I will have to try that.0 -
Tonight was the first time I went into doing SLs with really sore legs. I did a PiYo DVD yesterday. The outer area under the bum is super sore (do not know what is is called other than my nemesis) thanks to the curtsey lunges and all of the one-legged balance work. This is good-I'm bottom-heavy and have always had a lil' mo junk in da trunk than I'd like. I consider any exercise that makes that area sore a worthy companion.
Workout A:
Squat 75lbs 5x5
Bench 70lbs 5x5
Row 70lbs 5x5
None of the previous workouts were easy, but tonight I WORKED for each rep. And it felt good. I think I've finally found something I can stick with. I love it.0 -
Finished off my 4th week, the deload week, of my first Wendler's cycle! Yay!
Deadlifts - nothing impressive since it's the deload week
5 reps each, 5 rounds @ 45lbs, 50lbs, 55lbs, 50lbs, 45lbs
Bi curls
Upright rows
Sumo squats
Bent-over rows
Bring on another cycle!0 -
I went for a run at lunch yesterday, then decided to move my workout to tonight (I have a cold/throat infection that's been very unpleasant). Today I felt a little better, did a quick run at lunch (about 3.5k) then did Workout B but kind of wish I just would have skipped it... it was a lot of meh and blah.
Squat 135 lbs 3x5 I decided during warmups that I wasn't going to try my 160 that I had failed on the previous 2 attempts and just deload
OHP 5x5 60 lbs. I switched to 5x5 because I am having trouble progressing and I hope this will help
DL 195lbs 1x3 1x2 third fail so deload next time
SLDL 135 8/6/4 so tired by this point
Glute bridges 135 3x8 last time I got 10 each set no problem but I was just toast.
I did finish off with about 30 minutes of stretching and foam rolling which felt nice (after the fact).0 -
Out of curiosity, do y'all log stretching/foam rolling in your exercise diary? I find that I work pretty hard when I foam roll and sometimes when I stretch, depending on what stretches I'm doing and how dynamic they are. But I don't log atm.0
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Completed my first week of SL! The weights are pretty light, for me, which is good because I'm also on Day 8 of a Whole30 (Paleo eating challenge) and my energy is gone. Also, I'm enjoying how short the workouts are right now.
I went to a yoga class on Tuesday and slept in Thursday. I forgot that "fitness yoga" is so different from "bendy yoga" as my friends say. I wanted to stretch and hold poses and we just kept moving!
Next week I'll be traveling for work, but I found a gym only a block away from the hotel that offers 7-day trial memberships. They told me to stop in and they'd "hook me up" so I don't have to miss a week of workouts. I am going to go Sunday before I leave so I only have to do 2 workouts on the trip, though, in case it's busier than I expect.
I don't log exercise at all, @weightlifting, and I don't think you'd get that many calories back, unless you are stretching for a long time. Are you logging your sets/reps for each workout?0 -
I don't log exercise at all, @weightlifting, and I don't think you'd get that many calories back, unless you are stretching for a long time. Are you logging your sets/reps for each workout?
I keep track of sets/reps in the strong lifts app and in my exercise notes if I do anything extra (abs).
I keep my phone's stopwatch on to keep track of how long my weight lifting workouts are and typically log the time under cardio.0 -
@weightliftingdiva, I don't log any of my exercise as I use the TDEE method of calorie counting, which includes activity. 0
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Out of curiosity, do y'all log stretching/foam rolling in your exercise diary? I find that I work pretty hard when I foam roll and sometimes when I stretch, depending on what stretches I'm doing and how dynamic they are. But I don't log atm.
i know what you mean about that, especially the core work involved in dragging yourself back and forth along a roller 'just right' ;-) but i don't log anything i do at the gym for the calorie count. i'm only in there for the weights, so i have no real idea what a reasonable burn rate would be. i log my biking, and just take whatever calories mfp says i used.
to me, anything that i use up in the weights department is just a silent bonus. it's like the small change that you lose every day down the back of the couch.0 -
@weightliftingdiva, I don't log any of my exercise as I use the TDEE method of calorie counting, which includes activity.
Same here. I log my workout, but only as 1 calorie burned.
Just did me some HIIT sprints. It was pretty windy out today and I forgot how much that slows you down! Oh well, still a good workout. Lets me clear my head and is a nice break from working.0 -
I use TDEE also, so i get 1 calorie.
Today wasn't as bad as last time but not the greatest.
squat i stayed at 115x5x5 since last time was hard, what happened.. i was at 125 :grumble: oh well, i think i will try and cut my fat more anyways. I have a year(i hope less) to be where i want to be body wise. Then i get my new boobs :bigsmile: darn breastfeeding killed them.
anywho back to workout. OHP my shoulder has been bothering me so i tried the 55 and i had all but one last time out of the 5x5's but i couldn't even get the 3rd one up on first set. So i went down to 50x5x5 and pushed them out at 90 second rests.
Dead - couldn't break it off the floor at 150. 145 x5 today with mixed grip again. Is that bad to be doing that so early in my weights?
SC session was barbell hip thrust 60x3x12
front squat 45x3x12
romaniian deadlift 110x3x12
banded leg abduction 30 reps0 -
Wednesday was my first session with a trainer. He checked my form on bench press (which I am pretty sure is good) and he gave me a thumbs up. Urged me to increase my weight on leg curls and extensions. I'm currently at 40lbs and increasing by 5lbs per week - very conservative b/c I don't want to over work the knee I'm rehabbing. He wants me to jump to 60lbs, but I'm going to compromise with increasing by 5lbs every 2nd workout. Still overly cautious about hurting my knee. I'm in no real hurry to get to a particular weight - I just want to strengthen it enough to be able to run without pain.
I really wanted to work of my squats, so I showed him by box squats. He was impressed with my depth. I surprised myself with an "almost" ATG squat! My biggest problem is maintaining balance. I don't tip forward now, but I think I have overcompensated by sticking my butt out too much. He wanted to be a weighted squat, so I squatted with an unloaded bar and got real deep, but then actually tipped backwards! When I told him that I have lost about 40-50lbs since I last attempted loaded squats, he said that perhaps my center of gravity has shifted and I haven't readjusted my mechanics to account that shift. I'm still squatting as if I'm still heavier with limited flexibility. He gave me a couple of suggestions to help with the balance problem.
I have another session next Wednesday, so hopefully I will have improved by then. He seems to think that I'm very close to good weighted squats - something that I had almost given up on.
Wednesday evening, my dog was involved in a collision with a Suburban - she plowed into it while chasing a cat - and ended up w/ a broken tibia and fibula. She underwent orthopedic surgery this afternoon (was very successful), but the whole misadventure has thrown a wrench in my workouts and my eating has tanked! Tomorrow I hope to get back on track with my workouts and better eating. Hopefully I will be able to post some good lifts for this coming week.0 -
Posting to mark how far I've caught up in the thread!
Aww calliope I hope your doggy has a successful recovery!
I had 2 terrible workouts this week then was just feeling blah so I decided to deload my weights and restart the 531 cycle on Monday. I'm focusing on conditioning anyway so I probably shouldn't go too heavy in a deficit. I was going to wait, but I woke up today really NOT wanting to hit the gym after work which is totally unlike me. Usually I'm counting the minutes on deadlift day until I'm actually on the platform.0 -
i tried out my 15-mile ride today for the first time since all this knee stuff. tentatively okay; at least nothing hurt during the ride. a little slower than usual because i'm trying to keep my quads and my knees out of the equation as much as i can, and ride a lot more from my hamstrings and glutes. so, since that went okay, i tried it out at the gym.
additional stuff to start with: reverse crunches and glute bridge. some flutter kicks, front and back.
squats: 5x5@45 - i'm going way way way back; i don't care how far back. all i'm interested in is squatting without feeling anything bad in the knees. i feel atm as if everything's off wrt form though. i can't find anything that feels natural, even if nothing seems dangerous.
overhead: 5x5@45. no change from last time. lats and upper body pretty sore from some stuff i was doing with a resistance band yesterday, so meh about that.
deadlift: 1x5@40, then 1x5@90. i only just realised you're supposed to add 10 to the deadlift each time, not 5. 90 seemed awful high to me, given the way everything else was going, but i tried it out and it worked. what's the opposite of a red-headed stepchild? that's what deadlifts are becoming, for me.
in general: i may need to either eat more than 1200 calories, or accept that i may be in an RA flare and start taking my DMARDS again. or both.0
