August workout check-in thread - August one more rep!
Replies
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Workout A (Sun)
overhand bicep curls - 5 x 5 - 125 (increased 5 lbs)
Reverse curls - 1 x 5 - 80 (too easy, moved up)
Reverse curls - 5 x 5 - 85
squats 5 X 1 - 170 (too easy, moved up)
squats 5 X 5 - 175
Overhead Press, Barbell - 5 x 5 - 65
Barbel Row, Bent Over - 5 x 5 - 95 (increased 5 lbs)
Dumbbell Side Bend - 5 x 25 - 40
Dumbbell Skis - 5 x 25 - 40
flys 5 x 10 - 400 -
Week 2, Cycle 2 - Wendler's 5/3/1
Squats
Warm up + 3x125, 3x145, 8x160
3x7 Hanging knee raises
3 superset rounds, 10 reps each
- side lunges
- plyo lunges
- plyo squats0 -
Workout A today.
Squat 95 5x5-will be trying for triple digits on Tuesday!!!
Bench 80 5x5
Row 80 5x5- really felt this, needed longer breaks than usual. Not sure how 85 will go...
Hope everyone enjoys the rest of their Sunday.0 -
Squat Day (5's week)
45x5, 95x5, 135x5, 170x5, 195x5, 225x7
Paused squats
170 3x5
Superset x3
Walking lunges x25
Ab wheel x15
Prowler pushes x9
135 lbs high there+low back. I must be having some kind of newbie conditioning gains on these. The first week I did 5 in 10:30 seconds. 5 sessions later I'm at 13:37 for 9.0 -
Dinner Date with the DH on Friday so did my workout on Saturday instead...and he joined me....:noway:
It was fun...
Workout A for me...still on that deload (personal choice)
squats 3x5 @ 150...2min rests
Bench 3x5 @100...90 sec rests
Rows 3x5 @ 100 1min rests...
Not sure if I am gonna up my weight this week or lower my rests...my husband really enjoyed the workout and he felt the squats...hehe...for a couple days...so I might stay at this weight for squats and lower rests and up the weight for upper since he might be doing it with me...and he found them too easy...(I found them "not difficult") so upping might be good for both of us.
Looking forward to Sept and Wendler...0 -
Overcame the fear of injuring myself after getting great advice from ladies in this group and had a good work out yesterday.
Squats 125 5x5
Bench press 40
Rows 40
I had been so weak in my arms last lift I had to deload to 30 so I started my upper body lifts at 40, but I should have done 45. Boy the upper body progress is slow!
It was great to work out and not have stiff knees after lifting. Ready to go again!0 -
Hey everyone!!
So after upping the reps on bench press i am proud to say i managed 5x5 with 70lbs just fine (ok the last one was hell but i pushed through!!!)
Workout A
No squats, no time.
Bench 5x5 @ 70lbs
and did rows - single arm dumbbell with 25lbs. I like this WAY better than the barbell rows. I think i'll stick with them for a while. its a lot easier on the back too.
:flowerforyou: :drinker:0 -
Workout B Today. I'm starting to dread squats. I'm getting through them, but it's a good thing I do them first or they wouldn't get done.
Squats 5x5x90 - I think my form was good this time and I'm going to try 95 next workout.
OHP - 5x5x60 - I did all five sets, although the last one took some extra grunting. I think I'm going to stay at this weight one more workout, but it felt good to succeed.
Deadlift - 1x10x115 - I'm trying to focus more on proper form, so it felt tougher this time.
Then I had some extra time so I did hip thrusts. I was going to do barbell hip thrusts, but I was too meh to deload the barbell, so I just did bodyweight until I got tired.
Tomorrow is a rest day, and maybe I'll actually rest. This week is going to be weird, since I have an overnight shift Wednesday, so that always throws off my rhythm.0 -
squats: 5x5@65. going backwards, but it's intentional. the first set was actually 75, but that was too heavy for another 4.
ohp: 4x5@45. this was disappointing, and i just couldn't get the last set. however, i'm not letting my left shoulder get out of being the limiting factor anymore, so i guess that's fair. right now 45lb is about all it can do. added 3x10@15 with dumbbells to make up for the missed set. most definitely my left shoulder is most definitely much weaker than my right one. so, ready to start paying the dues on that one, i think.
deadlift: 5x1x 110. check that one out :laugh: i kind of leapfrogged over 100 with that, but it seemed worth trying given 90-something from a lower bar position felt so easy last time. plus, jumping straight to 110 let me use the big plates on the 20lb bar and so actually be lifting from 'standard' bar height for the first time since i don't know when. it wasn't easy, but it, well . . . it kind of was.
accessory:
plank for i dunno, between 30 secs and a minute. some time on upper hamstrings doing a strengthening thing i saw on one of elliot hulse's open gym vids, some lower abs stuff same. lots of quad/hamstring/upper leg stretches.
and oh yeah; 3x10 one-armed bent-over rows at some no-problem weight like 15lb, right at the end.0 -
Hey ladies quick check in before bed...
did workout B today...still on my deload.
Squats @ 150 3x5 (2min rests)
OHP @ 83.5 3x5 (2.5min rests)
DL @ 170 1x5
Husband worked out with me again...and then we went for a short walk...was nice.0 -
@stef nice that you and hubby lift together! Mine keeps making noises about joining me, but never does lol
Workout for me last night
Squat 5x5 @ 126lbs
OHP 5x5 @ 55lbs - still trying to get my form right
DL 5x5@ 120lbs - deloaded and working my way back up
Plus some single arm/single leg accessory stuff0 -
531 Bench day "5" week
Bench
45x10, 65x10, 85x5, 95x5, 110x11, 120x5, 130x3, 140x1- this felt super easy so I went for another one and it barely even came off my chest. I did the roll of shame, and some nice boy who was squatting attempted to come to my rescue. :laugh:
Paused
85 3x5
Supersets x3
Assisted pullupsxN
Pushups x10
Cardio fun timex5
35# kb swingx7
burpees x70 -
Squat 150 5x2 145 5x3
OH. 80 5x1 then 75 5x4
5x1 @ 170 for DL
The dead lift felt good
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My first 5/3/1 day. Deadlifts
Warm up + 115x5 135x5 150x8 (I did some creative rounding to make it easier to load up)
I did my accessories as kind of a circuit just because I feel like I am missing out on some HIIT cardio (I just do some boring LISS at lunch)
Front squat 65 lb, Calf raises 65 lbs, side bends 25 lbs, axe chops 25 lbs
10 reps each one, 5 times.
It was a nice change from the usual 3 heavy lifts but I need to work on front squat form. The whole movement just feels really weird and holding the bar is hard.0 -
Wow, you all have been so busy posting awesome workouts that I can't keep up!! Fabulous work everyone! :flowerforyou:
Tonight was my first lifting workout in close to 10 days. Wasn't an intentional break but work and the recent social calendar have made for some crazy days lately. It felt good to get back to it today and fall back into the routine. That said, I did workout A tonight.
squats - 3x5 at 135 pounds.
BP - 4,5,4 at 105 pounds.
rows - 3x5 at 100 pounds (deload from 110).
Core accessory stuff mixed in there, and ended with 2 miles of sprint intervals.
I think I'm going to maintain the weight and increase the reps for the rest of my workouts this week. Leaving this weekend for a 2-week work trip and it's pretty unlikely I'll get any workouts in during that time. Maybe I'll tackle the crazy burpee challenge that I've been reading about in my hotel room, and hopefully not piss off whoever is in the room below me!0 -
I was up and at 'em early this am. 4:30 :yawn: I have to say, I liked it. Rolled out of bed, got a glass of water, and walked in the garage. Wore my pj pants and tee shirt too. Squatted barefoot today for the first time. @fittreelol had reminded me the other day of my awful habit of lifting my heels slightly while coming up. Thanks again for pointing it out. Barefoot really helped me to feel my heels on the floor the entire time.
Workout B
Squat-100 lbs 5x5--Who can squat triple digits??? MEEEEE! Never before in my periods of intermittent exercise have I done 100.
OHP- What a jerk she is. 65 lbs 5,5,4,5,4 --It doesn't even make sense. Guess I probably lost concentration on set 3. Staying here.
DL- 125 lbs 5x1--barefoot helped with this too.
I am really going to try to keep up with this early morning thing. It will make things so much easier and I won't feel guilty for exercising instead of spending time with the family. Just need to make sure I get to bed early enough.
Have a great day, everyone!0 -
Workout A (Tues)
Bench press - 5 x 5 - 95
deadlifts 5 X 1 - 160
squats 5 X 5 - 180
Reverse curls - 5 x 5 - 90
Overhand bicep curls - 5 x 5 - 1300 -
Did Bench Press last night (Week 2, Cycle 2, Wendler's).
Warm up + 3x70, 3x80, 6x90
Bicep curls, upright rows, bent over rows with empty bar (45lbs): 7, 9, 11, 13 reps
I foam rolled like crazy, but I got a case of wicked DOMS from Sunday's squats that I'm STILL feeling today! It's supposed to storm today anyway so I will skip my usual Tuesday HIIT sesh on my lunch break.0 -
@stef nice that you and hubby lift together! Mine keeps making noises about joining me, but never does lol
hehe he is just back after a long rest...and sore the poor baby...
He isn't one for building strength...he likes a reverse pyramid...so I think he is joining again as I mentioned/showed him the Wendler 5/3/1 program...right up his alley.
*crosses fingers he continues* it's nice.
ETA: I didn't mention it was a strength building routine...:devil:0 -
@psych my husband stopped making the noises after he did one session and was in pain for a week. Not sure i want him to try again. :laugh: Ok, it would be nice but i hated the complains that it hurt. Wus!
@Llama I do front squats once in awhile and i find it weird to hold the bar also. I now do arms crossed thing. My wrists hurt the other way.
@bruerin congrats on 100!! I like the early morning workouts also although hubby hates that i go to bed at 9.
As for me, I havent done anything since thursday last week and now im not sure when i will be back. :sad: I dream about lifting lastnight and that is about all i can do now. This hand, foot and mouth disease is kicking my butt! Started on friday with a fever and body aches. Sore thoat came after that and I finally dont want to cry with every swallow i take. So my diet break hasnt been as much fun since it hurts to enjoy all the foodz. Oh and I am starving all the time which really sucks when it hurts to eat or drink. :grumble: Yesterday I thought i was feeling better so i was busy with housework since nothing was touched all weekend... then i had to work in the afternoon and i was beat when i was done. I also noticed that i am getting the blisters from this disease on my feet, hopefully not my hands. UGH!! My kiddos, well oldest only had a few blister on his hands, daughter had blisters on her chin and neck and 2 on hands but little one.... OMG I feel so sorry for him. All over his body except stomach and back, there is just had rashes. He has his appetite back, thankfully but his legs are bad. I sent a nasty text to my ex husband and sent to few pics of my son to show him what he did by not telling me till it was to late. No response and i know what i would hear back anyways. Sorry that was venting there. haha0 -
@massage my son had that when he was about 2 or 3, it was awful and the poor kiddo was going through an " I will only eat oranges" phase at the same time. Feel better soon!0
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Took a few days off late last week because I hurt my back at work and needed to rest it. Hurt my back doing nothing lifting related... it was from twisting the wrong way in one of those stupid swivel office chairs.
Back to the gym yesterday morning, deloaded squats because I was being careful with my back.
Squats: 125lbs 3x5
Bench press 75lbs 3x5 Felt easy, going to try for 80lbs 3x5 Friday.
Pendlay rows 65lbs 3x5. Tried to do 70lbs but could not do more than 3 reps so deloaded. WTF rows, WTF?
Posted one progress/comparison pic in the progress pic thread of my stomach from 2 months ago and then again last night when I took more pics. I notice a huge difference!!!!!0 -
So after upping the reps on bench press i am proud to say i managed 5x5 with 70lbs just fine (ok the last one was hell but i pushed through!!!)
yay! you promised to say how the rep-increase idea would work out . . . i'm not sure i recall what you did, but i'm doing it too.
@bruerin: 100 pound squat - that's so great. way to go.
@massage: that hfm thing sounds awful. i think you're smart not to lift when you're not feeling well. speaking as someone with an immune disorder, i don't think we always realise how hard it's working for us when something is wrong.
me, i'm on a rest day. but i checked in anyway because i think i may have finally found 'my' stretch - the one that will make my quads gtf off my kneecaps and leave them alone. i rode my long bike ride to try it out, and i guess we'll see how it goes. i roll and i stretch and the rest of all that, but the damn things are like rocks.0 -
So ohp 5/3/1 today.
The warmups I was supposed to do were really low so I just used dumbbells for them.
5x45 5x45 11x50
I did my accessories as a mini circuit again.
Row 55, assisted dips and incline pushups. 10 reps each 5 times through.
It was strange, like my upper body is drained, just holding my phone to type feels sore (well not sore, more empty Idk how to phrase it) but I don't feel tired overall. Is this just because all I did was upper body? Like I feel like I didn't do enough. Although washing my hair was physically hard to do.0 -
Workout felt great today!
Squats 70 lb 5x5 - for some reason these felt way easier than 65 did. No complaints.
OHP 55 5x5 - I was talking to the bar about how bad a** I was. OHP makes me feel tough
DL 115 1x5 - Still not sure about these. I don't feel any pain and they feel decent, but I don't feel them in my hamstrings and from what I have read, I should feel them. Any suggestions?0 -
Took a few days off late last week because I hurt my back at work and needed to rest it. Hurt my back doing nothing lifting related... it was from twisting the wrong way in one of those stupid swivel office chairs.
You know, it's odd how just one tiny wrong move and hurt your back. One time I sneezed weird or something and threw out my back. I hope your back feels better soon.0 -
You know, it's odd how just one tiny wrong move and hurt your back. One time I sneezed weird or something and threw out my back.
i've always been a little afraid of the same kind of thing because i sneeze BIG. one foot comes off the ground like a horse kind of sneeze. and my sister cracked a rib by sneezing once. or something like that. she was strangely unwilling to talk about it :laugh:
it's all about the angle and everything. most people don't have time to get their good form set up before they sneeze, or even do little no-brainer things like turn around in a chair. hope it gets better soon.0 -
Back at the gym this morning, my back felt OK!
Squats 135lbs 3x5, up 10lbs from Monday's squats. Felt easy though I was grunting like a pig on each rep :blushing:
OHP 65lbs 2x4, 1x3. Expected that, did 60lbs 3x5 last week the last time I did workout B pre-back injury at work, so I expected 65 to suck.
Deadlift 165lbs 1x5. Felt easy. Probably could have lifted more.
I am really liking lifting at maintenance so far... took this week off from eating at a deficit and lifting has been great. Who knows, I might take a whole month to eat at maintenance and see where I am lol. I think that even at 2650 cals a day this week, I might still show a loss on the scale later this week.0 -
I am doing so much running since I'm in training for a half marathon that I am only lifting 2x per week. I haven't checked in on this thread this month yet, I don't think, but I am still lifting!
Yesterday was Workout A
Squats 95 lbs 5x5
Bench 65 lbs 5x5 (this weight was pretty difficult, but did get 5x5!)
Row 65 lbs 5x5 (I think I am getting my form much better on these!) - See my back muscles in my new profile pic?? :happy:
I also did some lunges, regular, reverse, and side and 3x12 triceps extension with 1-20 lb dumbell
In the evening I did 2-30 second planks as I need to get back into doing these!0 -
willrun4bagel: wow nice numbers!!! and it does sound awesome to lift at maintenance. I'm definitively going to do that in the fall/winter. i'm just waiting for a couple more pounds to drop...
coltsgirl: yes awesome back muscles!!! The rows are definitively doing their job :bigsmile:
Workout B for me today!
Squats 5x8 with 25lbs dumbbell
OHP 45lbs 5x8. Going for 50lbs 5x5 next time!!
Deadlift 95lbs 1x5
Now i'm HUNGRY!!!0
