September check-in and chat.. lift like septimus prime!
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well . . . not sure how smart this was, but i went and did it.
squats: 3x5@45, 1x5@50, 6x6@75. all going pretty good with the squats, knock on wood.
ohp: WIN. i got my 5x5 at 50lbs. okay, the first try at set #5 hit the wall on the third or fourth rep, but i went back after deadlifts and did that one too.
deadlifts: guess this is the story for today's workout. the way my back is, it's really hard to tighten everything up and pull the shoulderblades back/down with symmetry. doesn't hurt, but i can tell that as soon as i do this the left side is responding far more fiercely than the right and twisting me out of shape. some kind of impingement thing.
i'm on 120lb right now for deadlift, but i spent most of the time with much much lighter weights just trying to clean up my form. did around 8 reps at 50lbs, then went to 70, then 90. eventually i did load up 120, but i think at that weight i was rounding my upper back to avoid the spinal twist thing. i only got 3 and i think my form was mostly okay, but the 4th wasn't even going to shift from the floor and i stopped there.
i think maybe i should take my two days in a row of rest, starting now.0 -
This might be my favorite thread ever. Like someone else said, so much rad here.
And without further ado, here's my workout from tonight:
StrongLifts 5x5 / Workout A (Day 13)
Still no squats.
But! Check out the...
Incline Leg Press: 5x5 @ 365, 1x5 @ 450 (!!!!)
Um, yeah, that's TEN plates on that last set! Holy cow! And of course now that I've done it, I can't go back down so looks like 450 is the new 370.
Bench Press: 5x5 @ 70
Failed these last time, so was glad to get them all today. Hard though, so I won't be surprised if I fail 75 next time. But as my friend always says, I'll be stronger on Monday than I am today, so who knows? I'm going to try like hell. I'm also investing in a set of 1.25 lb plates so I can go up in 2.5 lb increments if / when necessary.
Barbell Row: 5x5 @ 85
Trying very hard to stay low and not bounce to get momentum on the pull. Happy to say I got there by the end, and definitely noticed a difference in my lower back.0 -
Day 13
Squat 95.5lb 5x5
Bench 50lb 5x5 for the first time - woohoo!
Rows 57lb 5x5 deloaded to improve form
The rest day and eating more are definitely paying off, but I wish I could go every day.0 -
Canadianlbs - we are at such a similar place right now. I have two enforced rest days now due to work commitments.0
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Lifted tonight and felt great!
Squat 5x5 @ 132lbs
OHP 5x5 @ 60lbs
Deadlift 1x5 @ 154lbs
Feeling really good about my numbers. Felt nice and low in my squats so happy to move up next time. OHP felt good, but it's the move that tweaked my back a while ago so I'm really shy about it and adding weight. DLs are my favourite thing of all time lol0 -
Psych you squatted my body weight today - great numbers 0
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You chicks are all freaking awesome! So inspiring and I can't wait to get to where some of you already are...weight-wise and lifting. Dang, you guys can lift some heavy stuff!
Stronglifts, Week 4
Squats - Warm-ups + 5x70# - Since really working to stretch hip flexors, this is going much better.
Bench - Warm-ups + 5x70#
Barbell Row - Warm-ups + 5x80#
Question: Does anyone else have back pain after lifting? Feels like maybe I pulled a muscle. It doesn't hurt when lifting, but after sitting for a while and in the morning. Not sure if it's just muscle soreness. Is this normal? Only on one side.0 -
Went in for some Sqwets this AM!
110x5
127.5x5
145x10 (after 5 though my form was starting to break down a bit. I has video, I will request feedbacks)
110x20... YES 20 EFFIN SQUATS IN THE SAME SET! You woulda though I was doing the naughty by the end I was panting and grunting so hard xD
Keep in mind here I'm working with about 75-80% of my training max as opposed to 90% because I scaled back the last cycle. All this running, maan.
Then did 6 min AMRAP of
- burpees x3
- pull-ups x5 (with assist, apparently not enough)
- double KB thrusters @20lbs each x5
managed 5 rounds only
pull-ups slowed me down big time, probably could've handled heavier KBs
Another 6 min AMRAP, this time
- KB sumo deadlift high pull x 4, 6, 8, 10, 12, 14, 15
- push-ups x 2, 4, 6, 8, 10, 12 (all unbroken but for the last set!)
and 4x 40yd shuttle sprints (10m segments) which sucks because I can't even reach full speed with 10m
Whoever said I'm a machine - I'm not, I just don't give up. It's probably THE ONE thing that's gotten me this far and that I'm so glad I learned to embrace. It's changed my life. And I thank Tapout XT for that. To quit does NOT EXIST!0 -
You chicks are all freaking awesome! So inspiring and I can't wait to get to where some of you already are...weight-wise and lifting. Dang, you guys can lift some heavy stuff!
Stronglifts, Week 4
Squats - Warm-ups + 5x70# - Since really working to stretch hip flexors, this is going much better.
Bench - Warm-ups + 5x70#
Barbell Row - Warm-ups + 5x80#
Question: Does anyone else have back pain after lifting? Feels like maybe I pulled a muscle. It doesn't hurt when lifting, but after sitting for a while and in the morning. Not sure if it's just muscle soreness. Is this normal? Only on one side.
When you do get backpain? After certain workouts or after any? Where is it located? If it's one side, you may be lifting unevenly such as leaning when you squat or lifting one arm differently than the other.
I used to get a sore lower back after deadlifts. It felt kind of like period cramps. I watched my form to make sure I wasn't arching and it stopped.0 -
Psych you squatted my body weight today - great numbers
haha oh that is awesome!!! :drinker:0 -
You chicks are all freaking awesome! So inspiring and I can't wait to get to where some of you already are...weight-wise and lifting. Dang, you guys can lift some heavy stuff!
Stronglifts, Week 4
Squats - Warm-ups + 5x70# - Since really working to stretch hip flexors, this is going much better.
Bench - Warm-ups + 5x70#
Barbell Row - Warm-ups + 5x80#
Question: Does anyone else have back pain after lifting? Feels like maybe I pulled a muscle. It doesn't hurt when lifting, but after sitting for a while and in the morning. Not sure if it's just muscle soreness. Is this normal? Only on one side.
When you do get backpain? After certain workouts or after any? Where is it located? If it's one side, you may be lifting unevenly such as leaning when you squat or lifting one arm differently than the other.
I used to get a sore lower back after deadlifts. It felt kind of like period cramps. I watched my form to make sure I wasn't arching and it stopped.
When I first started I would get this and it was usually from dropping my head during squats - I'd be so concerned about my knees over my toes that I'd look down (not the best thing to do with a barbell on your back lol) and for whatever reason I'd end up with a hurt back on one side. Tape yourself lifting and see how your form is0 -
Hey ladies it's my Friday...Yah...long weekend. Full of stuff tho...
Wendler Week 2 DL day for me so warm ups went like this
5x75, 5x95 and 3x115
Working weights 3x132.5 3x152.5 and 6x170 (3+)
Accessory work Leg raises 5 sets 15,12,10,7,8
Leg curls with 50lbs 5 sets 12,10,10,8,7
As for the back pain yes sometimes after DL's my lower back is tender but it usually only lasts a day...but I know I have lifted.
But if it is one side yah check your form by filming you could be leaning or pushing off more with one foot (typically dominant hand)0 -
Awesome stuff going on all over the place!
Preggo Lift A
Squat 95lb 3x10
Bench 75lb 3x10
Row 75lb 3x10
Accessories-bw glute bridge 2x200 -
You chicks are all freaking awesome! So inspiring and I can't wait to get to where some of you already are...weight-wise and lifting. Dang, you guys can lift some heavy stuff!
Stronglifts, Week 4
Squats - Warm-ups + 5x70# - Since really working to stretch hip flexors, this is going much better.
Bench - Warm-ups + 5x70#
Barbell Row - Warm-ups + 5x80#
Question: Does anyone else have back pain after lifting? Feels like maybe I pulled a muscle. It doesn't hurt when lifting, but after sitting for a while and in the morning. Not sure if it's just muscle soreness. Is this normal? Only on one side.
When you do get backpain? After certain workouts or after any? Where is it located? If it's one side, you may be lifting unevenly such as leaning when you squat or lifting one arm differently than the other.
I used to get a sore lower back after deadlifts. It felt kind of like period cramps. I watched my form to make sure I wasn't arching and it stopped.
I don't really notice any back pain after doing any of the lifts. It's the next day when I have it. This week it's been pretty bad, more like a pulled muscle. Really hurts after I've been sitting awhile. I'll work on making sure I'm not lifting unevenly. I've been checking out the form videos and may need to work on that some. That's a great idea to video my lifts too to make sure I'm not dropping my head or rounding my back. Thanks guys!0 -
@justmytype, I was getting some weird lower back pain like you discribed when I was doing stronglifts. I went to the chiropractor and got my hips re-aligned. Her advise for me was to make sure that I stretch my hip flexors, glutes and IT band really really well and try not to sit for more than an hour at a time. It has been a couple of months and things seem fine. That being said, always make sure your form is good!
Today was squat 5 day
warm up and then 130 lbs x 5 150 lbs x 5 and 170 lbs x 6 I went for 7 and had to bail :blushing:
Accessories were Straightleg DL's 95lbs, glute bridges 95 lbs, and burpees. 10 reps each in a circuit 5 times.
I was absolutely done when this was over.
I also ran 3.5 km today at lunch, it was slow and leisurely, just enough to get me out of the office and not eating the catering sandwiches in the lunch room.0 -
First attempt after an attempt before my vacation. Got:
20kg squat: check
20kg overhead press: only just about managed 4x5 by basically doing 3 reps and 2 more after a short break.
20kg chest press: check
40kg dead lift: check
30kg row: check
So, what do I do with the overhead presses? I could not do more than 4 sets as things got too wobbly and unsafe. Try again next time or go a bit lower in weight? With all others I'll go up a bit.0 -
Talk to me more about bailing on a squat...
I think I'm close to having to bail, but the logistics of it may be the only thing that has kept me actually doing all 5x5!
Do you bail forward or backward? Do you run away as you drop the weight? Or crumple under it?
My husband sometimes sees me do squats from across the gym and says that I'm low enough that I could dump either way from the bottom and be OK, but I can't see it, so it's more terrifying!0 -
Talk to me more about bailing on a squat...
I think I'm close to having to bail, but the logistics of it may be the only thing that has kept me actually doing all 5x5!
Do you bail forward or backward? Do you run away as you drop the weight? Or crumple under it?
My husband sometimes sees me do squats from across the gym and says that I'm low enough that I could dump either way from the bottom and be OK, but I can't see it, so it's more terrifying!
If you squat in the power cage/in a squat rack/with safeties, just sit back until the bar hits the safeties. Then roll out however you can and unload the bar to put it back on the hooks.
Otherwise, bail out by releasing your hands first then bending forward just enough to let the bar roll off BACKWARDS while you jump the hell away from it. Get out of dodge. The bar might bounce and hit you (especially if you use bumper plates). But get the hands off first. Never try to let the bar roll forward. The bar might hit your neck and you definitely DON'T want that. Better a sore wrist than a broken neck!
You want to avoid going that far if at all possible though. It's okay to think you have it and get stuck in the hole. If you think you'll have to bail, I wouldn't risk it. It's not worth pushing that far. If you have more sets to do you'll be even weaker afterwards. I'm not saying never push yourself, but sometimes you're better off playin' it smart.0 -
This! I have safeties on my squat stands, so I just kind of sit down and crawl out. I will only push it if I am on my last working set, otherwise it just isn't worth it and I wouldn't even have tried my last rep if I didn't have the safeties.Talk to me more about bailing on a squat...
I think I'm close to having to bail, but the logistics of it may be the only thing that has kept me actually doing all 5x5!
Do you bail forward or backward? Do you run away as you drop the weight? Or crumple under it?
My husband sometimes sees me do squats from across the gym and says that I'm low enough that I could dump either way from the bottom and be OK, but I can't see it, so it's more terrifying!
If you squat in the power cage/in a squat rack/with safeties, just sit back until the bar hits the safeties. Then roll out however you can and unload the bar to put it back on the hooks.
Otherwise, bail out by releasing your hands first then bending forward just enough to let the bar roll off BACKWARDS while you jump the hell away from it. Get out of dodge. The bar might bounce and hit you (especially if you use bumper plates). But get the hands off first. Never try to let the bar roll forward. The bar might hit your neck and you definitely DON'T want that. Better a sore wrist than a broken neck!
You want to avoid going that far if at all possible though. It's okay to think you have it and get stuck in the hole. If you think you'll have to bail, I wouldn't risk it. It's not worth pushing that far. If you have more sets to do you'll be even weaker afterwards. I'm not saying never push yourself, but sometimes you're better off playin' it smart.0 -
Workout A:
Squats 95 lbs 5x5
Bench 55 lbs 5x5
Rows 55 lbs 5x5
Deloaded a bit today on all so I could still get a lifting workout in but not overdo it before my race next weekend.0 -
my workout assignment for the day: finger crossing. i just did one of those casual back stretch/arch things and i THINK i may have put my kinked vertebra back where it's meant to be.
maybe. i'll behave for today.
i meant to say though: for the pushup heroes - i was just down on the floor anyway doing my planks for today, and i got inspired by you guys. four pushups, no knees involved.
never have i ever been a pushup person, so i'll take it. thanks for the inspiration.0 -
Squats: Had to deload on squats for form, but I'm back up to 70 lbs. now and with much better form!
Deadlift: Bodyweight deadlift FTW!
Row: Stuck at 50 lbs.
OHP: Failed the last time I tried 50 lbs., but I can do 45 with no problem.
Bench: Failed 3 times with 60 lbs., so the app is forcing me to deload down to 50.0 -
Switched things up a bit today and did my workout in the morning. The gym itself is much more pleasant -- less peeps, slightly less mess -- but four hours into my day and I'm feeling seriously wiped. Also want to eat the whole box of Cheerios.
Workout B / Day 14
Incline leg press: 5x450 lbs
- Did a handful of warmup sets, adding 90 lbs. until I got to my working weight. 450 was pretty darn hard, but it felt awesome to finish them. Not sure if I'll add any more weight to this or stay here. I don't want to be so tired after leg press that I can't do barbell rows or deadlifts (see below).
- And really, really wishing I was capable of squats.
Overhead press: 5x30 lbs.
- Easier today for sure. Form was better, partially due to a slightly narrower grip. I experimented and could see a huge difference with grip change. Since this isn't a barbell with removable plates, and there isn't a 35 lb barbell, I'll stay here a bit longer and then move up to 40 lbs. Given my shoulder mobility issues and a pretty big strength discrepancy between my right and left (left is much weaker), I'm OK with that.
Deadlifts: ZERO
- Actually that's not completely true. I did a warmup set of 5x65 lbs. But once we loaded the weight -- I was supposed to do 130 lbs. -- and I saw that it was only 5 lbs. away from the big girl plates, I figured what the hell. We unloaded the bar, threw on two 45s and.... BIG FAT NOTHING. I couldn't stand up. The first handful of attempts I probably got six to nine inches off the ground, but I couldn't get to the moment where my back starts to straighten. I unloaded the bar again and tried 130 -- Nada. I had to do the math about nine times before I believed I hadn't accidentally put more than 135 lbs. on the bar, because damned if it didn't feel heavier than the two 45s! I unloaded another ten lbs, and probably moved the bar an inch. (This is sadly *not* an exaggeration.) That's when I called it a day.
Of course I'm bummed, but I'm definitely not beating myself up. I know that the switch to AM, the immense leg presses, and perhaps pushing a little too far with the weight increase on DLs -- which ended up mentally freaking me out a bit, honestly -- all contributed to this fail. I'll go back to 130 next time and we'll see what's what.
Plus, I was drenched by the end of it -- attempt does not equal no effort.
Looking forward to hearing about how you all crushed it today! Courtney 0 -
Workout A again today.
Squat: 115lbs 5x5, moving up to 120 lbs next week
Row: 75 lbs 5x5. I hate rows, I'm usually tired by the time I get to them, and I'm not thrilled with my ROM, so I'm going to work on those a bit. I do accessory work for these (one arm rows, lat pulldowns, horizontal row, or assisted pull-ups) anyway so if the weight doesn't increase each session I really don't care.
And now for the exciting part….
Bench: 85 lbs 5x5. No dropping the bar on myself. Had a guy spot me first set, but did the rest on my own. Staying at this weight next session, my 4th and 5th reps are not as pretty as I would like, so I want to nail the full ROM before moving up to 90 lbs.0 -
Deadlifts: ZERO
- Actually that's not completely true. I did a warmup set of 5x65 lbs.
this is an interesting result, because it's what happened to me with deadlifts on the day i started the whole thing with 8x8 squats, and i think it was 7x7 ohp day as well. i wasn't expecting it because i wouldn't have said that i felt that fatigued. but as soon as i went for the first deadlift pull, it was clear that my body was just done picking up stuff for that day. after the few that i did manage, i could tell it wasn't going to come off the floor any more whatever i did.
to me it was an interesting object lesson in how yes, there actually is CNS demand and a finite amount of resources per day. it's not like cardio, where you can pretty much go back and keep doing separate workouts all day long if you like, just so long as you give it a bit of a rest in between. with lifting, it's like when the tank's empty there aren't even fumes.0 -
Squats: 5@55,70,85,100, 3@110, 8@80
Bench: 5@45,45,45,50, 3@60, 8@50
Rows: 5@45,45,50,60, 3@70, 8@60
I'm super tired now, but I feel good. I like not having to increase the weight as often and I'm feeling stronger. Win!
Have a wonderful Friday and weekend ladies! :drinker:0 -
Last lift of the week, two days off now.
On Saturdays I lift in the morning and now I'm wiped out and need a nap! Usually I lift after my child is asleep at night.
Squat 5x5 @ 132lbs
Bench 5x5 @ 77lbs - will stay here next time tho. Man I love bench!
Row 5x5 @ 72lbs
Nap time lol0 -
Today feels off.
Squats 100 lb 5, 4, 5, 4, 4
Bench 70 lb 5, 4, 4, 3, 2. This one suffered because I had a toddler try to climb me. I like to think I could have gotten 4 reps each set, at least.
Rows 70 lb 5, 4, 4, 5, 4.
I just got a new bar. Today was my first day with it, and it is a foot longer, so I guess that could have threw me off some, due to balancing.
Here's to hoping my next workout will be better.0 -
Shoulders! Shoulders on fire!
OHP
55x5
65x5
72.5x8
55x13
EMOTM x8 of 3 rounds of complex (switch arm ever minute) KB @ 30lbs
- KB power snatch
- kb push press
- kb thruster
AMRAP in 6 minutes of
- Push-ups x 5
- cossack squats x 5
managed 10 rounds and 5 push-ups
Then Death by KB swing. Every minute perform 10 reps + 2 per minute until unable to perform reps in the minute. I did 11 minute and got up to 30. KB was 40lbs. I shoulda gone heavier. Technically, I should've tried for 32, I was still within time, but my butt was on fuego!
Finished up with some DB flyes and presses but that was pretty rubbish as my shoulders limited everything xD I hope I can recover enough for the deadlifts tomorrow! Ha!0 -
Squats: Warm-up + 75#x5 - Really trying to work on making sure form is right. Felt okay, but I do think I was uneven on 1 or 2 reps and felt it in my back some.
OHP: Warm-up + 60# = fail! Could barely do 1 without arching my back. Backed it down to 55# and still wasn't able to complete 5x5 while keeping good form (3, 4, 4, 4 and 3), but definitely better form.
DL: Warm-up + 125#. Pretty heavy for me, so I'll either stay at this weight next time or only go up 5# instead of 10#.0
