September check-in and chat.. lift like septimus prime!
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Deadlift day
45x10, 135x5, 185x5, 235x3, 270x3, 300x4
Paused deads
135 3x5
Box hyper
4x8
Prowler sprints x10
Yawn!0 -
@lara I just start with the bar and then add one plate at a time till I get to my working weight. There is very little rhyme or reason, its just how I roll. I would suggest maybe adding in a 10 lbs plate so that you go 45lbs, 65lbs, 95lbs just because that first jump is a little steep.
That is how I do it. 45, 65, 85, 105, and i'm at a working weight of 125 now. Then its not as much of a shock to my muscles.
A day
Squat 125 5X6
bench 73 5x5 only missed one rep the last time i did these but i still struggled to get the last one up. But will try for 75 next time, its only an extra 2 lbs... right...
row 83 5x5 felt good will move up to 85.
SC
hip thrust with 3 second pause on last 4 of reps of each set. 75 3x10
kettle bell swings 40 3x20
single leg box squat 3x8
side lying hip raise.. ofda 15 each side. legs were cramping when doing these.
ended with pull up progression 2x10. Should get the new bands soon, Waiting for the perk app to get to $30 so i can get them off amazon. Should be there in another day :happy:
One of my wonderful clients is moving and she has an elliptical that has been used maybe for 5 hours total and she would give me it if i wanted it. Would i use it sure, i like a little cardio but there is no room in my home gym. I have a treadmill already in there that isn't really getting used till winter again.0 -
Workout B (Day 8)
Squats:
- Went back to incline leg press today, which was actually fine given the fire in my quads that all my recent biking is causing.
1x5 @ 180 lbs.
1x5 @ 270 lbs.
5x5 @ 335 lbs.
OHP
1x5 @ 40 barbell
4x5 @ 15 lb. dumbbells (15 lb. each arm, not total)
- Using dumbbells for OHP is just brutal. I feel like I'm arching my back too much and I'm super aware of the strength disparity in my shoulders. They make me grumpy. 30 lbs. barbell is still missing. I asked some of the folks that work at the gym and they couldn't help.
Deadlift
1x5 @ 95 lbs.
Have my second torture session (aka deep tissue massage) on my shoulders tomorrow.
The first, plus my mobility exercises, has already made a big difference. Barbell squats, here I come!
C.0 -
- Using dumbbells for OHP is just brutal. I feel like I'm arching my back too much
try locking your solar plexus muscles (like you're about to be punched in the gut) and tightening the crap out of your glutes. i find i do best with ohp when i almost feel like i'm catching the weight of the bar 'in' my glute muscles . . . which is ridiculous, naturally, but that's how it feels. or as if i'm actually shoving against the bar to push myself downwards, into the ground. compared with just standing around with my feet on the ground and using my shoulders to push the bar up.
course, i say that . . . but i think i did hurt my right elbow/biceps somewhere today helping that woman who fell, so i'm not sure how much i'll be able to walk my own talk for a while.0 -
Felt like crap this AM. Started out sluggish, but I'm actually just downright exhausted. My sleep schedule is taking a while catching up with my waking up at 5. And I've been having a hard time controlling the hunger that comes with the tiredness and since I have some processed carbs in the house? Not good. I did manage to NOT get delivery last night and made myself dinner, so yay?
Bench Press actually went okay, although I was shooting for a little more?
85x3
95x3
107.5x9 (wanted 10
)
Then did some assisted pull-ups with my red and black band and managed 10/8/10 (I thinks, second set might've been 7). I was shaky at the end of the last set. Ugh.
Power cleans 4x3 @ 75 EMOTM
Finished with a OH Squat, single arm DB snatch and push-ups metcon and scarfed down a Quest bar instead of a muffin. I need me some moar foods naw. *drops to the floor*0 -
the last one was questionable at best but I got it up
is it just me who snort/snickers every time someone says 'get it up'? i had a chance to say it in the gym today to some random guy, and then suddenly i *really* wasn't able to get it up. too much energy going to giggle-control.
:laugh: I think our inner 12-year-olds would be BFFs.
Heh. Heh heh heh. Heh. <My inner Beavis (or Butthead)>0 -
Workout B today (Day 10)
Squats
Warm up 5@45, 5@65, 5@75
5x5 @ 80
OHP 5x5 @ 45 (back to the bar, I was using 30 and 40 lbs a week or 2 ago to get better form)
DL 1x5 @ 135
Abs, Abs and more Abs!
And its season opener for the Seahawks today! Yeah! Go Hawks!0 -
oh wow, i'm so glad that's over.
workout b:
squats: warmups @whatever . . . i forget. working sets: 8x8@65lb. i got them done, but i was pretty much gassed out by the end and i think my other lifts suffered a lot. i am SO ready to 'deload' back to 5x5, even if it is 5 pounds more. i know it's going to FEEL like a deload.
ohp: messy again. three or four warmup sets at 40lb, probably too heavy for just a warmup. when i got to the working sets, i did i don't know, maybe 5 sets of 5 @ 45, maybe a couple more. i think i had intended to do 7x7 but it wasn't going to happen. to make up for it a little i went back later and did 2 sets of pullups with 75lb assist . . . so basically 50+lb worth of pullup. the overhead presses that i got done were pretty solid though, compared with my previous form for this one. i'm trying to make myself lower the bar slowly instead of just dropping it, to get a little more juice out of each rep.
deadlift: i did 3 singles at 110 early on, while waiting for the rack to free up, because there was a fixed-weight bar that size kicking around on the floor already. but the time it was work time, i knew my legs were mush from the squats, so i backed off to 95, with the bar maybe an inch or two too low, and did 8 single reps.
feeling kind of sad. workout b is my favourite, and i feel like i did a moderately crappy job with the whole thing.0 -
Squat Day: warm up then 145 lbs x 5, 165 lbs x 3 and then 180 lbs x 3 I was surprised I got 3 I only needed to get 1 so woot woot go me
Straight leg DL 95lbs, glute bridges 95lbs, and burpees. With the usual 10 reps each in a circuit for 5 sets.
I also ran/walked at lunch for 3.5 km. Average pace was just under 8 minute km so I call it not too bad for how much I did not feel like running.0 -
Workout A today....
Squats 115 lbs 5x5; think I'm going to stay at 115 for at least one more day.
Bench 60 lbs 5x5; will probably try to go up to 65 lbs next time.
Rows 60 lbs 5x5; these were tough but will try 65 next time. A guy at my gym corrected my form a bit, so hopefully that will help with 65 lbs.0 -
Yesterday I started back up with C25K, and other than feeling stiff at first, it went pretty well. I went back to week 2, and I think I'm going to finish out week 2 and then get back to week 3. Hopefully (knock on wood) this time I can finally get past week 3.
I have a shoulder impingment, which is only getting aggravated by the way I sleep, so it's taking a while to get better. I decided to only do bodyweight exercises today so I could still feel like I was doing something without hurting my shoulder more.
BW squats
BW bulgarian split squats
BW hip thrusts
planks
5x5x60 glute bridges
1x5x60 DL
I did them all with very little rest in between, so it's probably more cardio than anything, but at least I did something. I got lots of sleep last night, so I'm hoping that one more night of good sleep will help my body get back to more of a normal.0 -
Haven't posted yet for September but today was my third workout for the month so far! Did workout A today.
Squats 160lbs 3x5
BP 85lbs 1x4, 1x5, 1x3 (Only got 2x4, 1x3 on Monday so this is an improvement). Monday was the first time I attempted 85lbs.
Rows 65lbs 3x5. Switching from Pendlay rows to bent over barbell rows next time I do workout A. I started SL on May 3, and have not been able to add more than a few lbs (like...5) to rows since I started. I've added 100+lbs to squats and deadlifts, and doubled my BP and OHP numbers... so the strength is definitely there... but there is just something massively wrong with my progress on rows. I've watched videos, I know I'm doing them correctly... and it's been long enough for me to see that they are not working for me, so I'm going to try the different type of rows to see how that goes.0 -
Wednesday, 3 September:
SQ 115 again. Going to stay at 115 next workout, too. I didn't like my form and 120 was a struggle. I've been having a hard time with squats lately. My head hasn't been in it.
Deloaded bench and row to 65 from 75. Bench was pretty easy so going up to 70 next workout.
Row felt easier but I noticed my right arm comes up higher than my left and I was having trouble correcting it. I think I need to practice grip and form without any weight so I don't hurt my left shoulder.0 -
So I have a question can you start out by just using dumbbells because I can't go to the gym and all i have are dumbbells each one goes to 52lbs and when you do that how do you record it do say you lift 10 lbs or 20 lbs if both dumbbells are 10 lbs?0
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So I have a question can you start out by just using dumbbells because I can't go to the gym and all i have are dumbbells each one goes to 52lbs and when you do that how do you record it do say you lift 10 lbs or 20 lbs if both dumbbells are 10 lbs?
I say that would work just fine. Squats you would have to modify a bit but it can still be done.
I would say 20 lbs if you are using 2 10lbs dumbbells.0 -
Holy crap, I did HIIT cardio TWICE this week! I went on my lunch break today. I used to run a lot (did two half marathons in 2012 along with multiple 13+ mile leisure/training runs) and after a while, I found it too exhausting and hard on my knees so I backed off of it, but I'm finding it to be relaxing again. I think that's because I'm doing intervals instead of steady-pace distance running. 0
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Today's workout felt really good
Squats: 5@55,65,80,95, 3@105, 8@80
Bench: 5@45,45,45,50, 3@55, 8@50
Row: 5@45,45,50,60, 3@65, 8@60
Have a nice weekend ladies! :drinker:0 -
This was from yesterday, but I forgot to post:
OHP
45x10, 65x5, 75x3, 85x8, 65x12
I wasn't feeling well so I did the jack **** template added on a first set last and bounced. I felt pretty accomplished though.0 -
I have a shoulder impingment, which is only getting aggravated by the way I sleep, so it's taking a while to get better. I decided to only do bodyweight exercises today so I could still feel like I was doing something without hurting my shoulder more.
I'm not sure if I have an impingement, but I'm a stomach sleeper and often one shoulder or the other will just start to hurt for weeks at a time. It would do some mobility for it, but then it'd sort of feel better and I'd gradually stop. Finally a couple months ago I told myself I would for sure work on upper body mobility on upper body days, lower on lower body days, but try to do both most of the time. I haven't had any shoulder pain since. I do simple six
https://www.youtube.com/watch?v=cgxr6xAB5ZM (minus the shoulder cap stretch as I can't feel it anyway.) and this video 
https://www.youtube.com/watch?v=-Lnqtibxboo for lower body I do a modified limber 11 
https://www.youtube.com/watch?v=FSSDLDhbacc It doesn't hurt to try? 0 -
I can't seem to get in the habit of updating each workout. I did B last night.
Squats 80 lbs 5x5
OHP 55 lbs 5x5
Deadlift 80 lbs 5x5
No accessory work tonight, I had a screaming 2 year old who wanted to climb the rack. I gave up and called it a night.
For tonight, shampooing carpet, go me!!0 -
I can't seem to get in the habit of updating each workout.
whereas, i can't quit.
supposed to be a rest day today, but yesterday's crappy performance with ohp has been on my mind. i just felt like the whole thing was circumstance, not my strength.
so i went back to the gym and got it right in their last 40 minutes of being open. 7x7@45lb, without any warmup except for the ride over there. WHOOO! they were really strong snappy reps too, right up until 6 and 7 of the last set. and even those weren't as bad as some of the bad ones i recall from much earlier on, two or three weeks ago. i'm hopeful.
then i tried out 120 pounds for the deadlift, same principle. that's 5 more than my last solid deadlift three workouts ago, but i got 3 and then left it there because my left knee kept wanting to cave. much too dangerous feeling to mess around with. i'm not going to count it, just wanted to see if i could. i'll stick with 115 next time unless something flukey happens.
and i did 2x10 pullups with 70lbs of assist. which is almost 60 pounds of pullup, big improvement over the last time i tried.
i've also been doing a couple of accessory things that may be helping to straighten out my shoulder imbalances and contributing to improvement on the ohp. just small moves with small dumbbells, at about 3x10, or thereabouts. side arm raises, that 'chicken wings' thing, front arm raises, flys. my other theory about what's helped the ohp is making my rows explosive and stringing the reps, instead of pulling slowly and basically doing each one as a single.0 -
okay, i'm going to bed, but . . . http://www.mensfitness.com/training/build-muscle/lift-big-the-best-assistance-exercises
hmmm.0 -
I have a shoulder impingment, which is only getting aggravated by the way I sleep, so it's taking a while to get better. I decided to only do bodyweight exercises today so I could still feel like I was doing something without hurting my shoulder more.
I'm not sure if I have an impingement, but I'm a stomach sleeper and often one shoulder or the other will just start to hurt for weeks at a time. It would do some mobility for it, but then it'd sort of feel better and I'd gradually stop. Finally a couple months ago I told myself I would for sure work on upper body mobility on upper body days, lower on lower body days, but try to do both most of the time. I haven't had any shoulder pain since. I do simple sixhttps://www.youtube.com/watch?v=cgxr6xAB5ZM (minus the shoulder cap stretch as I can't feel it anyway.) and this video https://www.youtube.com/watch?v=-Lnqtibxboo for lower body I do a modified limber 11 https://www.youtube.com/watch?v=FSSDLDhbacc It doesn't hurt to try?
Thanks for the links! I'll definitely check them out. I sleep on my side, but with my arm flung up and under my head. I've been trying to stop sleeping like that, but it's difficult.0 -
I have a shoulder impingment, which is only getting aggravated by the way I sleep, so it's taking a while to get better. I decided to only do bodyweight exercises today so I could still feel like I was doing something without hurting my shoulder more.
I'm not sure if I have an impingement, but I'm a stomach sleeper and often one shoulder or the other will just start to hurt for weeks at a time. It would do some mobility for it, but then it'd sort of feel better and I'd gradually stop. Finally a couple months ago I told myself I would for sure work on upper body mobility on upper body days, lower on lower body days, but try to do both most of the time. I haven't had any shoulder pain since. I do simple sixhttps://www.youtube.com/watch?v=cgxr6xAB5ZM (minus the shoulder cap stretch as I can't feel it anyway.) and this video https://www.youtube.com/watch?v=-Lnqtibxboo for lower body I do a modified limber 11 https://www.youtube.com/watch?v=FSSDLDhbacc It doesn't hurt to try?
Thanks for the links! I'll definitely check them out. I sleep on my side, but with my arm flung up and under my head. I've been trying to stop sleeping like that, but it's difficult.
I have had the same issue and those videos definitely helped. I can only sleep on the shoulder that hurts as well but I have moved it into a different position that it doesn't bother it as much. I also realized that I wasn't using all the muscles in the shoulder like I should be. Not saying that will help for you but it did for me. I really concentrate on moving my arm in the position that hurt and I feel all the muscles moving now. It still hurts at times but not every day now.0 -
Yesterday was supposed to be Bench day but I ended up hanging out with my kids down the block (pretty much an impromptu block party) got home late so I just did it today.
Warm up then 70lbsx5 90lbsx3 100lbsx2.
Negative pull ups, kickbacks 10lbs and upright rows 20lbs. All 10 reps each in a circuit 5 times.
Then lawn mowing (totally counting that, after 3 weeks of not being mowed it was a b! tch)0 -
Did my Squats 3 day this morning and felt pretty good! After bombing my 5+ attempt at 150 last week, this is a definite improvement (even if I scaled back the weights)
Squats
115x3
132.5x3
147.5x9 (vs 150x5)
felt much more explosive out of the hole and probably had a rep or 2 left in the tank but my knees were collapsing in and my right knee is still being a ***** so I didn't want to push it too far
Snatches EMOTM x4 65x3
those were not too hard, really. Easing into this
Pop-up squats 3x10
superset with hanging knee raises 13/10/15 (stopped the set the minute I let go of the bar. My grip has improved!)
Then 12 min AMRAP of
- 2 double KB snatch
- 4 dbl KB Push press
- 6 dbl KB front squats
- 8 dbl KB swings
- 30s rest
and managed 11 rounds with 20lbs KB!
Cutting down on some of that bodyweight stuff was a good idea, methinks!0 -
Here's my week:
Tuesday - bowling - yeah, that's a full body workout, right??
Wednesday - rest day due to late nite bowling
Thursday - 60 min cardio - C25K W2D1 + more brisk walking
Friday - slept in, no workout
Today - since I missed my strength training yesterday, I did ST and cardio today.
Leg curls - 1x12x40#, 1x12x45#, 5x12x50#
Leg extenstions - 1x12x40#, 1x12x45#,5x12x50#
BW squats (for form) - 4x20
Core circuit - 4x15 situps, 4x15 15#kettlebell swing, 4x12 incline pushups
C25K W2D2
Tomorrow is SL workout A
30day plank challenge - 1x30sec0 -
Did 135 lbs squats 5x4 then for the last set I did 155 lbs just for fun. It was heavy but I could still do it. Bench 95 lbs 5x5. I've been having shoulder pain on my left side for a long time. I saw the post with the shoulder exercises. I'm going to try them. Got to the gym late all I didn't get a chance to do my pendlay rows.0
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Squats & bench day!
Squats: warm-up + 145x5, 162.5x3, 180x8
Bench: warm-up + 82.5x5, 92.5x3, 102.5x4 (my 4th rep was pretty sad - I just BARELY made it back up)
Accessories: assisted pull-up 3x8, hip thrusts 3x8 @ 100lbs
So I've been doing a modified/customized version of Wendler's that's been working pretty well. I progress in weight weekly (5lbs for squats & DL's and 2.5lbs for bench & OHP).
It's 3 days per week:
Day 1 is 5/3/1 squats & bench + accessories
Day 2 is 5/3/1 OHP & DL + accessories
Day 3 is 3x8 all four lift, but at 10% less weight than Days 1 & 2
No stalls yet! *knocks on wood*0 -
OHP 3 day went well! But it remains my weakest lift out of the "main" 4. I don't have the same volume acclimation as I do the other lifts (aka I do a lot less reps when progressing in weights. In order of best to worst it's DL, Squats, BP and OHP. Pretty normal IMO lol). To be fair, even my warm-ups (2x45x5 and 50x3) were feeling heavy today though.
57.5x3
65x3
75x6
Moved on to Pendlay Rows and managed my 105x5x5 with maybe questionable form, but I'll go up in weight anyway next week - I think doing squats the day before has affected me a bit here. Also decided to do wall walk-ups as opposed to holds in between sets but um, that kinda sucked lol
Did 3 rounds of pike presses and recline rows to submax (about 10 and 8 per set, which also sucked, not really improving on these, but then again, they're accessory)
And finished up with a grinder I had hated the first time around and did not enjoy again! 12 min time cap to complete:
- 50 burpees over the bar (took 7.5 minutes altogether... I hate burpees nowadays *shakes head*)
- 40 deadlifts @ 75 (that went quickly, split it in 15/15/10)
- 30 push press @ 75 (of which I only managed 17 in 5 sets, power cleaning the bar each "set")
- 20 cleans & press (didn't do but figured I'd list the rest)
- 10 muscles -ups
Aaand I'm about to get my *kitten* out for some hill sprints. That's also probably going to suck, lol.
I have a different program now to pair with the 5/3/1 lifts after this cycle. I'm hoping it'll work out a bit better towards my fat loss goal? The BW program is not working out with what I'm trying to do, sadly. I'll keep it for deload weeks! 0
