August workout check-in thread - August one more rep!
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Morning ladies,
Thanks for the support re my back. Feeling better each day but will still take a weeks rest and come back - hopefully to kick some butt! My mind is playing games with me and telling me all sorts of horrible things will happen during this week, but I'm still determined to rest....stupid mind!
I'll still hang out here tho - cheering you all on from the sidelines x0 -
Today's Workout:
StrongLifts Week 4 Day 1
Barbell Back Squats
5 x 5 x 90
Dumbbell Overhead Should Press
5 x 5 x 35
Deadlifts
1 x 5 x 100#
Assisted Chin-Up
5 x 5 x 30
Weighted Sit-ups
5 x 6 x 25
I'm definitely switching back to dumbbells for everything and starting split squats instead of regular. My muscles are really imbalanced and I don't want to add anymore weight and risk injuring myself or furthering the imbalance. Also considering adding hip thrusts/glute bridges whatever they call them.
Edit: Also switched to TDEE methods. 1850 calories a day and no eating my exercise calories back. Much more streamlined. Can't wait for my results!0 -
Workout A for me. I was feeling lazy, so I cut down on my squats. I just wasn't feeling up to it today :noway:
Squats: warm up + 3x5@100
Bench: warm up + 3x5@58
Row: warm up + 3x5@680 -
I also am a human. I've just been at this a while :laugh: :drinker: I also don't have any other serious athletic pursuits.
Today's Bench Fest (because Monday is international bench day)
Bench- felt good so I added some joker sets
45x10, 65x5, 75x5, 90x3, 100x3, 115x8, 120x3, 125x3, 135x1, 140x1
Paused bench
95 3x3
Supersetx3
Assisted pullup x3
Pushupsx10
Conditioning 5 rounds
35#kb swingx7
Burpeex70 -
My shoulders are going to get hit with DOMS tomorrow, I know it! That's OK though; I kind of like DOMS.
Bench - Week 1, Cycle 2 - Wendler's 5/3/1
Warm up + 5x65lbs, 5x75lbs, 8x85lbs
Planks 3x30sec w/ 35lb plate0 -
Workout b tonight
Squat 145 lbs 3x5
OHP 3x5 65lbs
DL 1x5 165
SLDL 3x8 135lbs
Glute bridges 3x10 155lbs
I felt those glute bridges something fierce lol. Tomorrow may be interesting...0 -
Ugh. I didn't do my third workout last week, and I'm kind of in a funk right now. I decided to do over the week, although I had to deload my bench and row.
Workout A
Squat - warmup + 5x5x85
Bench - warmup + 1x2x80, 1x4x75, 3x5x70
Row - warmup + 5x5x70
I'm trying to figure out how to ease back into C25K. Running is out of the question right now and probably for at least another week. Walking is okay up to a point, and then I guess my foot gets tired or something and then I start having pain in my toe. I really don't want to screw up the healing, so I'm trying to go slowly.0 -
Ugh. I didn't do my third workout last week, and I'm kind of in a funk right now. I decided to do over the week, although I had to deload my bench and row.
whoa. your deload is my dream. 70lb bench? i'll need the big girl panties to try out 60 next time.
so frustrating to be kept out of an entire thing because of just one little toe, but you're making a good investment by giving it the space that it needs for healing.
for me . . . DOMS on the glute muscles hit me, i swear, in the grocery store . . . somewhere between the fresh cherries and the meat department. halfway through the return trip from my bike ride, five or six miles still to go, and my bum quits on me.
that'll learn me to go around sulking all day because i 'couldn't feel' any effect from those 120lb bridges last night.0 -
No energy to chit chat on here, drained emotionally from counseling tonight with the ex. So, without further ado:
Squats: 5x5 @155lbs, felt really good
OHP: 5/4/4/4/3 at 80lbs, which I was disappointed with at first, but my last set of 80lbs before deloading was 5/4/2/3/2 so it definitely improved
DL: 1x5 @175lbs, I am 10 lbs away from where I hurt my back, so I was excited to get these and feel good, and also a bit nervous for next DL session.
After all that I did 2 sets of 8 reps pull ups with band assistance, then taught 2.5 hours of swim lessons.0 -
Haven't posted this in here yet, but my last workout of the program was awesome, yet kinda, well...
12 min work up to max snatch -> 95lbs (Goal achieved!)
3 min rest
12 min max clean & jerk -> 105lbs (previous max repeated!)
3 min rest
10 min amrap
- front squats 110x3
- recline rows and dips/close grip push-ups x 6
- box jumps 20' x 9
(made it 4 rounds and 6 push-ups)
2 min rest (aka setup change)
10 mins
400m run (10m shuttles, took about 3 mins)
work up to max deadlift -> 205. Tried 215, twice, it just wouldn't leave the ground
8 min AMRAP
- Pike push-up x 5
- front rack walking lunges @ 45 x 5
- assisted pull-ups x 5
- repeat the lunges
managed 2 rounds and I think 5 lunges. I was toast!
Then yesterday went in for some PR attempts. Tried to get amped up for my squats with box jumps but cracked my OTHER shin up trying for 24' so that set me back instead.
Squats:
Barely managed 185, set myself a time cap and wanted to shoot for the sky, bombed 195. Finished with 165x4.
Bench press:
Easily worked up to 130, forgot my back off set tho
But I realized that after the fact yesterda... I'm 5 lbs away from being able to slap on 45's ! =D
Did a 5x5 pendlay rows at 100 (easy enough)
3x glute bridges @ 65 x 15
superset with 1 legged romanian deadlifts @ 65 x 8 / 10 / 12
Finished up with a superset of machin assisted pull-ups and dips. 3 rounds to failure each
-60 : 6 / 7
-70 : 7 / 5
-80 : 6 / 7
I am so. sore. today...0 -
I am so. sore. today...
IMO, the best feeling. :happy:0 -
I am so. sore. today...
well no kidding, with all that work... :huh:0 -
@krok, I'm so jealous of your bench right now. Can't wait to get to 45s myself.
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@krok, I'm so jealous of your bench right now. Can't wait to get to 45s myself.
I probably barely make 110 for 5x5 at the moment, though! I'll be getting some more volume in soon, so hopefully that translates to my max!
I'm still jelly of your OHP, so there is that!
Okay then we are actually pretty close. 110 was my last stall on bench. 0 -
HIIT today. In the rain. At least it wasn't hot out!
36 minutes, 30sec on/60 sec off. And now it is SANDWICH TIME.0 -
Didnt want to get up thismorning again but couldnt go back to sleep so i got up. No sore throat this morning!! It takes alot for me to get sick thankfully.
Squat 115 went down to 3x5 today so i didn't over do it, if i am sick and since i got up late
OHP This is sucking, i was at 55 and only missed it by 1 a week ago but my shoulder is acting up still so i did 50 3x5. Not sure if i need to take a break for it to heal or what. I am doing the exercises that i was told to do and it helps but not going away. Or maybe its just stiff in the AM and need to change workout to afternoon or evening. Problem is i work afternoons and i cant sleep if i do them to late in the day. Little one doesn't go down till 9 pm. ACK sorry, rambling.
dead 145 at first I couldn't move it so i stepped away and got my head back in the game and got them all.
SC
glute bridges 125 3x10
side lying abduction x12
zercher squat 45 3x10
back extension 25 3x10 these were easy i need to use heavier weight next time.
Also want to be able to do pull ups so i am doing modified ones 3x100 -
I need to try to check in here daily. This thread moves really fast!
Today I finished my 3rd week of SLs :drinker:
Workout A
Squat 85lbs 5x5
Bench75lbs 5x5
Row 75lbs 5x5
Weights felt very heavy. I lifted much later than usual and on a full stomach-blah. Need to figure out a sustainable schedule with back to school quickly approaching. I'm thinking as much as it will stink, I'm probably going to have to get up at 4:30am and do it then. I need to finish by 5:30 so I can eat breakfast, shower, get ready and be out the door by 6:20. I know it won't get done with homework, after school activities, etc. If any of you early birds have tips, I'll gladly take them!0 -
@massage are you doing band pullups? I love band pullups!
@Bruerin. I am the opposite of a morning person. For a brief 4 or 5 month period I had to go to the gym before work.Everything feels way heavier in the morning that it does later in the day. I personally can't weight train fasted (cardio seems fine) so if that is the case you then you might have to experiment with different breakfasts to find something tolerable.0 -
gah . . .double-posted or something. removing this one.0
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I need to try to check in here daily. This thread moves really fast!
Today I finished my 3rd week of SLs :drinker:
whooo! look at you!
@you and @massage97 (and anyone else) . . . i really feel you on the scheduling thing. sooner or later (sooner! even sooner than sooner, really) i'm going to have to go find a new contract. basically i ought to take the first one that comes at me next, and i ought to be looking as well - which i'm not.
anyway, i'm free atm but juggling logistical stuff all the time now in the back of my head, trying to figure out how that's all going to work when these happy days end. i've realised i probably need to do the crack-of-dawn thing as well, in order to get the thing done. except that i won't. i just know that i won't. i know it. i LIKE the idea, but there's all kinds of ideas that i like.
anyway. workout b. in retrospect i probably should have made yesterday/today my two-days-off days, especially with the long ride yesterday after being semi-disabled last week. but i didn't, so it serves me right. I Will Not Lift Again Until Friday, this week.
squats: oy gevalt. these were messy. i made some form tweaks and i'm really trying to keep myself honest this time, with every rep. atm it's looking awful because i'm trying not to let myself cheat, and i'm using muscles that have had a pretty free ride until now. i kept bouncing up and down across a range of around 20lb, looking for something that's heavy enough that i can really feel my own form, but not so heavy i can't do it right. warmup was 3x5@45, no real problems, then 1x5@65, also just fine . . . so i tried the progressed weight of 80 that i 'should' have been at, and i got 5 without technically going too far off track, but it was just uggerly. so i started dialing back down by 5 pounds per set, and i think it went 1x5@75, then 3x5@70 after that. and then i reckoned that was enough. no horrible knee-stuff events. think i'll try 75 my next time.
ohp: hum. 50 was the 'right' weight today, so i did 1x5@45, kind of hesitated, and went for it.
3x5@50, just fine. felt exactly right: challenging in that this-feels-great way.
4x5@50 . . . . just fine. right up to halfway through the last rep, and then my left shoulder just quit. no pain, but the bar simply wasn't going to go up, so i stopped. this has happened before, and the only way i would have been able to get it all the way up would have been with a monstrous kip to the right to get that left side away from the weight. so i backed way way way off, breathed myself all the way down, tried again . . . same fail at the same point of the same rep in the set, in the same way. everything perfect until rep #5 . . . . finally after even more resting, i went back and got it. it was messy but i legal, i think. so i'm going to say 50 lb.
this is another area where i'm intentionally trying really hard to clean up my form and not let myself cheat, because i know that left shoulder is weak and my body would cut corners if i let it. i can already see a back issue ready to happen if i give in, the way my body wants to kip to the right halfway through, and i'm mostly interested in not letting it. i'm also making a lot more of a point now to press up from my core, and to keep the bar under control on the way down as well, instead of just dropping it. i'll stay at 50 next time, which will be just fine by me.
deadlift: was supposed to be my 100lb day but i don't know if it was since i'm not sure of the weight of the bar that i used. it was either 90 or 95 pounds, and with 35-lb plates i was lifting from pretty low to the ground and had to put more leg-bend into it than i like to stay level. it felt really good though, and i'll take 100 next time. i'm trying to teach myself to just do the number of reps/sets that they say, and go home.
still using up gyoza filling :explode: so i took a ride to the store for more wrappers . . . again. i'm trying out mark rippetoe's claim that a person can keep progressing while in a deficit by emphasizing carbs on lift days and protein for rest, so instead of the usual protein/fruit shake i bought the biggest watermelon i could fit in my pannier, brought it home and ate half of it.
ETA: as a prelude to dinner, of course.
feeling good
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Ugh. I didn't do my third workout last week, and I'm kind of in a funk right now. I decided to do over the week, although I had to deload my bench and row.
whoa. your deload is my dream. 70lb bench? i'll need the big girl panties to try out 60 next time.
so frustrating to be kept out of an entire thing because of just one little toe, but you're making a good investment by giving it the space that it needs for healing.
for me . . . DOMS on the glute muscles hit me, i swear, in the grocery store . . . somewhere between the fresh cherries and the meat department. halfway through the return trip from my bike ride, five or six miles still to go, and my bum quits on me.
that'll learn me to go around sulking all day because i 'couldn't feel' any effect from those 120lb bridges last night.
Well, I've been working up to that since... May or June, LOL. I think I'm getting close to my stall point, though. My 16 year old son likes to work in with me, but I think he just likes to show off as he tosses the weights up and down. Also, I haven't even started bridges yet, because I can't figure out how to do them without getting trapped. :laugh:
Hopefully the DOMS goes away soon!0 -
@Bruerin. I am the opposite of a morning person. For a brief 4 or 5 month period I had to go to the gym before work.Everything feels way heavier in the morning that it does later in the day. I personally can't weight train fasted (cardio seems fine) so if that is the case you then you might have to experiment with different breakfasts to find something tolerable.
Yeah, I obviously didn't think this plan through yet...I didn't even think about having NOT eaten for the hours I'm sleeping. I will have to try it out fasted, and with something small to eat to see how it goes.0 -
Good job on everything ladies!!!
Workout A for me today. I had a date with bench press. He can be a d*ck sometimes so.. But today he was nice
Goblet Squats 5x8 with a 25lbs dumbell
Bench 5x8 at 65lbs so next time I get the dreaded 70lbs again. I failed miserably last time so I'm looking forward to that.
Rows 5x5 at 65lbs also. I'm going to do the same as I did with bench and keep 65lbs and do 6, 7 and 8 reps next workouts. I hate rows.
:flowerforyou: :glasses: :drinker:0 -
I haven't even started bridges yet, because I can't figure out how to do them without getting trapped. :laugh:
big honkin' 45-lb plates with a pad round the bar, is how i did it. my bum fit under those, but at the top of the bridge i started wondering if i was going to give myself a whole new bald spot in places most people don't see. and i have hip bruises to go with the shoulder ones from the squats.Rows 5x5 at 65lbs also. I'm going to do the same as I did with bench and keep 65lbs and do 6, 7 and 8 reps next workouts.
i missed when you did whatever you did with benching. did the 6-7-8 break you out of a stall or something? i'm interested.
and ambitious.0 -
Rows 5x5 at 65lbs also. I'm going to do the same as I did with bench and keep 65lbs and do 6, 7 and 8 reps next workouts.
i missed when you did whatever you did with benching. did the 6-7-8 break you out of a stall or something? i'm interested.
and ambitious.
Well I can let you know on Monday, that is when I try the bench again Backstory: I benched fine 5x5 until I hit 70lbs. I just couldnt do it. For 3 workouts i failed miserably!! So I have read on here that sometimes to break through a stall you could do 5 sets of 6 reps at a lower weight, then 5x7 then 5x8 at that same weight (in this case 65lbs for my bench) so when you go to 70lbs again at 5x5 it should have helped a LOT. I just finished the 5x8 workout today so next Monday I am going to try 5x5 with 70lbs :bigsmile: 0 -
Workout B today. I wonder if I'm starting to stall because of eating in a calorie deficit or if I need more protein. I know I need more protein, so I'll try focusing on getting more of that before I start fiddling with anything else.
Squats - warmup + 5x5x90. My form was not good, so I'm going to stay at this weight until I can do this without my knees turning in.
OHP - warmup + 4x5x60, 1x4x60. I almost had 5x5 this time, so I think I'm going to get it next time.
DL - 1x8x115. I need to get more weights, but until then, I'm just increasing my rep each time.
I don't think I'm going to meet my bench and OHP goals this month, but I think I'll hit my squat goal. I may have been way too ambitious with the upper body, LOL.0 -
@Bruerin. I am the opposite of a morning person. For a brief 4 or 5 month period I had to go to the gym before work.Everything feels way heavier in the morning that it does later in the day. I personally can't weight train fasted (cardio seems fine) so if that is the case you then you might have to experiment with different breakfasts to find something tolerable.
Yeah, I obviously didn't think this plan through yet...I didn't even think about having NOT eaten for the hours I'm sleeping. I will have to try it out fasted, and with something small to eat to see how it goes.
I lift fasted most mornings, with the exception of coffee. Occasionally I wake up with a gnawing feeling and I eat some carbs and get on my merry way. The key for me is VERY light. So a banana, a little protein granola bar (I make them at home, SO GOOD), or some kind of bread maybe.0 -
Workout B this morning:
Squats - 5x5x140
OHP - 5x5x65 (I was supposed to be at 70 lbs today, but Im going to stay at 65 lbs for two more workouts and then go buy some of those washer weights)
Deadlift - 1x5x165
Adductors - 3x10x120
Stair master speed intervals for 15 mins, 5 mins for warm up and 10 mins for cool down.
Gonna do some FitnessBlender cardio tonight at some point. Overall, pretty proud of how Im progressing.0
