Workout check-in thread: You October-y Lifting Heavy!
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Today was deload day for squats.
80lbs x 5, 100lbs x 5 120 lbs x 6
Then straight leg deadlifts 95lbs, glute bridges 95 lbs and burpees all 10 x 5
I also did my test time for 5k and I came in at 32:16 so not too bad.
It was one of those workouts that I was so glad it was deload week. I think the run at lunch kind of did me in.0 -
what i love about workout a: when it's over. decided i'm just procrastinating about adding weight, so i grew up and did it. i did this workout after the 15-mile ride, and i may have been a little depleted, i guess.
squats: 2x5@45, 1x4@55, 5x5@75. not easy, but it went okay. 3.5 stars.
bench: 2x5@45, 5x5@55. think my form was much better than i felt like it was, because i'm forgetting what all the small details are once again. still, the weight was challenging without being impossible and it's an increase. 4 stars.
rows: 1x5@40, 5x5@60. kind of weird. i started out just letting the bar hang, because i am sick and sick and more sick of all this dicking around to try and find a 'good' way to get the plates to touch the floor every time. then at around the 3rd set i changed my mind and stacked plates. here's the part that was weird and i'm not certain yet of what made the difference. for about half of my sets, the weight was just ridiculously light. i was bashing myself in the boobs, it was coming up so fast. so i thiiiiiiiink what did it was having control of my rhomboids these days, to where i'm properly able to 'hollow' my upper back and pull my shoulderblades together at the start of each rep.
oh. and at around the end of set 4, i realised my pants have a split in the seam at the back. so whoever it was who was right behind me was getting a nice view of my k-mart special undies all the way through.
planks: 2x1 minute, front. 1eachx30 secs, side. i hate side planks.
pullups: 55lb assist again and i didn't even try for the widest grip. i made the rows my excuse.0 -
Had my first fail yesterday =/
Squat 5x5 @ 165lbs (holding here for maybe another session)
OHP 5/5/5/4/7 @ 80lbs - failed on the 5th rep of the 4th set. Waited 5 minutes and killed it on the last set.
Deadlift 1x5 @ 185 lbs0 -
Hey Ladies
Week 2 of 5/3/1
OHP warmup 35,42.5 & 55@5,
Working weight 55x5, 65x5 and 72.5x7 putting 1RM@89lbs (I know it's higher)
acc
Pushups 5x10,
Lat pull downs 5x10@20lb (too light)
Tricep extension 5x10@20 (just right)
and added in chinups 3,2,1 (Yah I got in 3 even after all the acc work)
I added in chinups at the hubby was doing them...I can feel the lat pull downs which is odd as the weight felt light will probably feel the tricep ext tomorrow as I could feel the burn tonight doing them.
The hubby did the big but boring acc work as he likes to just lift...but all n all a good workout and a day early (hubby just got off night shift) and I was suprised so will probably do deads tomorrow and have Sunday for Thanksgiving...
Have a great weekend ladies.0 -
Saturday here so morning workout
Squat 5x5 @ 135lbs - deloaded, not cos I had failed but I just wasn't feeling great this morning
OHP 5x5 @ 62lbs - also a deload. Meh
Deadlift 1x5 @ 145lbs then 1x 4 @ 176lbs <--- more than I weigh woop woop0 -
Went in today for what should've been a pre-test to my garage built body program haha.
Recline rows 3 sets of max reps in 7 mins: 13/12/10 for 35
Pike presses same setup as the rows: 13/10/10 for 33
8 min AMRAP of complex (only unbroken rounds count)
- Sumo deadlift x6
- sumo deadlift high pull x6
- ground to overhead x6
- goblet squat
Managed 7 rounds with a 30lbs KB. Coulda gone heavier in retrospect. Was a major heart pumper though. My breathing has been labored past couple days - not sure if allergies, a virus or a mix of things. It sucks
Went for a 400m run and decided while I was there I only had 3 laps left after the first to finish Thursday's incomplete workout. 1:38x3 and 1:40 for the second lap. Blah. Antihistamine helped a bit but I'm coughing now.
Going to a wedding this afternoon. Wee? xD (Not mine, obv. lol)0 -
Started back up today after a week off (doing only cardio) and I did GREAT! I backed my weights off so here is where I started today
Squats - warmup + 5x5 @ 80lbs
BP - warm up + 5x5 @ 65lbs
Row - 5x5 @ 65lbs
Didn't fail on any lifts. I am definitely tired, but so happy to be back to lifting!0 -
Today was a big ball of meh. Usually I get up at 8, eat something, get my kids off to school and get to the gym around 10. Today I got up at 8 and ate half a protein bar on the way to the gym at 8:15, and the difference in my plan really showed. I was really weak and out of it and only at 70%.
Squats - did 5x5 at my new weight of 65 lb but my form was really sloppy. Not atrocious, but sloppy enough that I think I will do 65 next time again.
OHP - Mehhhh. Always trying and failing at 50lbs. Did 4, was so bad, went down to 45 and did 4x5. I totally forgot that I was planning to up reps until after I had left. Oh well. I will still try 50 again next time, because I was definitely not at my best.
Deadlift - did 1x6 at my new weight of 105 and at least finished out strong and happy.
Other work today was 5min cardio warmup on the stairmaster, and a challenging 1hr yoga class afterward. Where I also was at only 70%.
Usually I lift on Fridays but my bestie wanted to go for a run so we did that instead, and I committed to the yoga class with her, so just trying to fit in the lifting.
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well. i could push down a tree.
didn't want to go and i left it all day but i went, which is really a nice time of day for me for some reason. and it was all win. some milestones in here, whoop whoop.
general note: my sweet spot for warmups might just be whatever it takes on that day to get to where i'm happy with my form. as opposed to doing a set number of sets, or doing it in order to get all the muscles going, or doing it to see how strong/not i feel. now that i think about it, i think i identified my 'quit warming, start working' point this evening. if i focus entirely on form instead of asking myself how the weight is feeling, there's always one set where i finish with a huge psychological boost. i feel like i've got it nailed and the lift feels like a piece of cake and i can't wait to get going with it. i'm going to start taking that mental moment as my sign that it's time to load up with my real weight, and i'll see how that approach works for a week or two.
squats: 2x5@45, 1x5@55, 5x6@75.
stayed at 75 but added a rep to each set, because there's a specific aspect of my squats that i've been feeling has kind of gotten away from me while i adjusted to squatting lowbar, and i really liked it. so i decided after the last workout that i was going to spend the next one (this one) getting that back before i move on. it's the pushing myself up and out of the hole via my pelvis and hamstrings, instead of my quads. for me the stall point always feels like it's right around where you re-pass parallel. i discovered back before the back tweak that if i just hang out there (if i need to) and make myself stubborn about bracing my feet outwards and using only my bum and my pelvic stuff to get moving again, it might be a bit slow but it's always strong and my knees don't cave in. i'm always able to do it if i just concentrate and i really like how it feels. this approach has been working for me as far as saving my knees, so i'm really happy to re-find it with the low bar.
also. even allowing for low-bar i think i'm getting sufficiently low. i had my chest higher than usual and still i kept getting stopped by the rack
overhead press, take 1: had to clean the bar from the floor for each set as the rack was taken. settling my grip after the clean is always a problem for me and i think it takes a lot out of me, so i wasn't over surprised at the way that this went.
2x5@30, warmup. 3x5@50, 1x3@50, and i quit there and moved on to deadlifts and other stuff. [scroll down for take 2]
DEADLIFTS!!!!! <<<<--- milestone alert
i lifted more than my bodyweight, guys. i know this for fact because the moment i'd done the last rep i walked across to the scale and weighed in. and yep, tonight i weighed 128.6 pounds with all my clothes on and without peeing either, so i'm putting this on my books. i did 1x3@50 and 1x2@80 to get warmed up, and then either 5 or 6 singles at 130 pounds. i was actually thinking i'd just add 5 pounds to my previous 120 weight . . . but someone had hung a pair of 5 plates on the 2 1/2-plate peg, so what would aretha franklin have done? i did it. they weren't stunningly pretty, but i think they were safe form and it felt like exactly that weight where you feel confident can go back the next time and totally tidy it up. i got kind of excited and might have lost count on the reps.
ohp, take 2: i went back to the rack at the very end of the night when it was finally free, and did 5x5@50 without any further warmup. also not-easy but also good form and at no point was there any serious threat of a fail. my nose-trick really seems to be working for this lift. also some deltoid stretches. i'm so pitifully body-dyslexic it takes me forever to figure out how to position myself relative to any wall or doorway to get those ones done, but i somehow figured it out and i think it paid off.
planks: 2x1 minute front, 1x30 secs side. still hate side planks. also did some of those horrible flat-on-back things where you lower alternate heels to the floor without letting your lower back arch.
pullup work: eh, i was just messing around with this stuff today. nothing really organized or official, but i did repeat my routine for activating shoulders and upper back for at least 2x5 at three different points on the lat-pulldown bar. i can't believe how weak i am at this move - 25 pounds was the point where i stopped. and the 'hold' at the bottom of each pull is hell. i've been hanging out there and making myself do a few-second pause on each one, but still. eish.
way to go @symba. it's great that your rest time has paid off so well.
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canadianlbs wrote: »well. i could push down a tree.
..............
way to go @symba. it's great that your rest time has paid off so well.
Nice report!!! You had an awesome workout! What is the nose trick on the OHP?
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What is the nose trick on the OHP?
ah ha. i was hoping that someone would ask.
although i did mention it in the wall-of-text report from a few days ago.
it's really a psych trick, i guess. but i focus my eyes on exactly the space right in front of my nose. like the very bare minimum clearance between my nose and the bar. and then when i can't see anything else, i do the lift. what i'm watching for is to see the bar shoot through that small patch of space. i'm damned if i know why, but it seems to be making a lot of difference. my theory is that i j-curve the bar outwards to get it away from my face when i'm watching myself in the mirror, so i'm trying to push it upwards when it's a good ways in front of me. this seems to control that and give me a straighter bar path.
plus, for some reason it's fun. i may be brain-damaged in thinking that though. it's like, every time it goes by i get a little shot of surprise. 'hey, lookit that! how'd that happen?' and then it's over my head.
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(Will have to come back later to read everyone's updates, but I know you all are kicking *kitten*!)
StrongLifts 5x5 / Workout B
Was feeling run down and tired on Friday, so took the day off and hit the gym on Saturday instead. I was afraid it would be super crowded, but it wasn't. Good to know for future reference, especially since I'm considering switching my workouts to Tues./Thurs./Sat. in order to make room for rock climbing.
Squats - 5x5 @ 60 lbs.
- Still concentrating on form and trying to get as low as possible. Hips continue to be tight, but I'll get there. Can't say these were terribly difficult, so it's time to move up in weight.
Overhead Press - 1x5 @ 40 lbs. / 1x2 @ 40 lbs (FAIL!) / 3x5 @ 30 lbs.
- I really wish there was a 35 lb. barbell. :P
- I woke up with some tightness in my mid-back and around my ribcage, and definitely felt it in this lift. Not so much during the actual OHP, but in the picking up and setting down of the barbell between sets. Not sure what that's about -- not injured, just weirdly wound up.
Deadlifts - 2x5 @ 135 lbs.
- Yup, I did an extra set.
GAH! I LOVE MY DEADLIFTS!
- I was nervous about these, mostly because today was my first solo workout so I was in my head more than usual. Had to really concentrate on the push through my legs rather than the pull through my back -- wasn't totally happy with this aspect, so will probably stay here one more time in order to really get form down. Wrenching my lower back is probably my worst fear, so I'm not rushing this one at all.
- Shoulders back, chest out at the top felt a lot more natural this time, but still room for improvement.
Finally, since I usually have a friend / trainer with me, I don't always do all the lifting and prep between lifts. Makes a big difference, especially when I was trying to muscle the 45 lb. plates on either end of the barbell for deadlifts -- one hand moving the plate and one hand holding the bar up. Had to rest before I even started my sets.
Still some tightness in the back, so may see about moving massage therapy to tomorrow and do my workout on Tuesday. We'll see.
How's everyone else doing?
xo
C.
PS - Solo workout also meant headphones and music. Yay! But I definitely need some heavier songs -- Pharrell Williams is great, but perhaps not for weight lifting, you know? If you have suggestions, please post to my page. 0 -
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Hey ladies, I just repeated last weeks weights. Not a bad week overall.
Tuesday
Squats: warm up +5@60,70,85,100,115
Bench: 5@45,45,45,55,60
Rows: 5@45,45,55,60,70
Thursday
Squats: warm up +5@65,75,85,85
OHP: 5@45,45,50,55
DL: 5@85,95,110,125
Sunday
Squats: warm up +5@60,75,90,105, 3@120, 8@85
Bench: 5@45,45,45,55, 3@60, 8@55
Rows: 5@45,45,55,65, 3@75, 8@65
It's Canadian Thanksgiving here, so I'm going to enjoy all the foods today hehe
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Back to it again, same as Thurs. because I technically only had 2 last week, and I alternate them each week.
Workout A (Sun)
preacher curls 5 x 5 - 100
Reverse curls 5 x 5 - 100
squats 5 X 2 - 175
squats 5 X 5 - 200
Overhead Press, Barbell - 5 x 2 - 55
Overhead Press, Barbell - 5 x 3 - 65
Barbel Row, Bent Over - 5 x 5 - 100
Flat Dumbbell Fly - 5 x 5 - 400 -
@Canadian:canadianlbs wrote: »general note: my sweet spot for warmups might just be whatever it takes on that day to get to where i'm happy with my form. as opposed to doing a set number of sets, or doing it in order to get all the muscles going, or doing it to see how strong/not i feel. now that i think about it, i think i identified my 'quit warming, start working' point this evening. if i focus entirely on form instead of asking myself how the weight is feeling, there's always one set where i finish with a huge psychological boost. i feel like i've got it nailed and the lift feels like a piece of cake and i can't wait to get going with it. i'm going to start taking that mental moment as my sign that it's time to load up with my real weight, and i'll see how that approach works for a week or two.
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DEADLIFTS!!!!! <<<<--- milestone alert
i lifted more than my bodyweight, guys.
AWESOME AWESOME AWESOME on the DLs! Great job.
And I love your warmup sweet spot idea. It's now in my pocket, 100% stolen.
C.0 -
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I always listen to really chill music when I work out, is that weird? lol. I'm like... Mumford and Sons, or Lumineers, or similar chill stuff.PS - Solo workout also meant headphones and music. Yay! But I definitely need some heavier songs -- Pharrell Williams is great, but perhaps not for weight lifting, you know? If you have suggestions, please post to my page.
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Today was a very different workout for me - I was doing dumbbell, high rep stuff for the most part. And supersets.
Flat bench DB press
30x10, 35x2x10, 40x8 (but I dropped the DBs in the middle of the set because I had to use those huge round plates and am not used to balancing those. Hex DBs are the best, lol)
1 Arm Bent Over Row
40x12, 45x2x12, 50x10
Front squat
95x3x10
Good Morning
75x3x10
Those sets weren't very pretty. I haven't been doing a lot of front rack or wrist mobility so they were painful. I had more in my legs with the weight, but I was starting to bend forward and put too much strain on the hands so I cut the sets off somewhat early
Seated DB Overhead press
20x3x12 (My right arm could've kept going, but they were a struggle on the left. I need to work on that imbalance)
Close grip Lat Pulldown
70x2x12, 70x15 (the last 2 reps were more biceps than back, tho)
Finished up with cable ab crunches, 125x3x12
Will definitely go for a walk at some point this afternoon, even though I have a busy day off. Can't pass up on the nice weather 2 days in a row
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Hi everyone, new here but have been lurking for about a month. I started Stronglifts at the beginning of September. It's not really different from the way I have been working out for years - mostly compound lifts - but I have never focused aggressively on building strength before. My big issue is consistency due to my work schedule (2 jobs) and the fact that I also run - my primary activity. I don't always get my 3 workouts a week in which is something I really have to work on.
I am at 98 for squats, stalled at 67.5 for bench and deloading to 65 this week, 75 for row, 125 for DL, and 48 for OHP. I workout at home in my gym (shed) and I realized pretty quickly that I could not handle the 5 lb increases so bought a set of fractional plates.
I am 52 and have been working out since my 20's. I used to work in the fitness industry managing corporate fitness centres (am now a part time substitute teacher and work part time in the health club at the local community centre). I am also Canadian in case you are thinking I spelled centre wrong - no, I just spell the Canadian way!
My goal is to be as strong and fit as possible. I am battling menopausal fat gain around the middle and have decided to stop it from going any further. I arrogantly thought it wouldn't happen to me because of my running addiction but I was wrong
Question for you. I used to DL with wrist straps but ditched them when I started SL. I bought chalk to help with the grip but am really struggling with the ripping feeling in my newly developed callouses when I lift. Yesterday's DLs at 125 were really painful. How long does it take to toughen up?
Today is a rest day for me - no running or lifting. However, I am home as it's Canadian Thanksgiving and I will be doing some manual labour - painting the basement!
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In honor of Canadian Thanksgiving, I am thankful for: knowing and experience the benefit of warm-up lifts! I have said this a lot but I am just so shocked- cardio warm-up does not prepare me for lifting heavy weights- but warm-up lifts do, and have really decreased my knee pain. I am thrilled. Last night, in addition to my warm-up lifts:
Squat 130; OP 55; DL 135.
LiftnRun: I heard some folks on here have used lifting gloves from Target that have helped them a lot. I'm going to give them a try because I'm not going to be able to hold the bar for much more weight.0 -
Welcome, liftnrunlikeagirl! You're going to feel right at home here! Sounds like you are doing awesome on your lifts. I'm too new to answer your question about the grip, but someone else will have an idea for you.
OK today bench/rows day.
Squats: Repeat at 65lb for form because last day was super sloppy. Was, dare I say, in excellent form today. So moving up next time, no excuses.
Bench: New weight of 60lb and I barely managed
I completed my 5x5 but it was sketchy. on my last two sets I really wanted to ask for a spotter but I felt stupid because it's so light. I will need to get over that if I expect to move up. I have no idea how I will manage 65lb. I'm going to have to mentally prepare for a roll of shame.
Barbell Row: New weight of 70lb. Was hating these until midway through I made two important form corrections and then it was so much better. for some reason I have been looking up when I do these -why??? As soon as I adopted a more neutral spine position and looked at a point on the floor out ahead of me it was MUCH better. Also halfway through I widened my grip which helped a lot. I think I was keeping my hands in too close. I felt pretty good about these at finish, maybe I can learn to like them.
Then again since I was there I did a set of deadlifts 1x6 at my current weight 105. Then did some more work on the assisted pullup machine doing pullups/dips. Had a new 1 rep on 36lb assisted and was doing well on my dips. Whole workout sandwiched with a 1 mile run to the gym, and slog back home 0 -
I've missed reporting a couple of workouts last week.
Tonight I worked out in the evening rather than first thing, I think it made a difference in terms of both flexibility and strength.
Squats 5x5 79lb - fourth time at this weight since deloading and am much happier with my form. Going to go up next time.
Bench 5x7 45lb second time at this weight, very nervous about going up so I'm adding quantity before adding plates. Again, really pleased with my deload and feeling strong and controlled.
Rows 5x5 57lb. As above, lighter weight, better form.
Observation - there was another woman lifting!! She was an inspiration, early 20s, strong body and lifting some impressive weights (especially on her bench).
Question - Since deloading I haven't increased my weights each time. My form and confidence are really benefiting from this, but is there a drawback to not going up each time?0 -
@logg1e other than not progressing as quickly, there really isn't any negatives to not upping the weight every time. I moved to wendlers so I didn't have to go up every time.
5 day for deadlifts. 155 lbs X 5, 175 lbs X 5 195 lbs x 5
Accessories were front squats 70lbs, calf raises 120 lbs, plank 30 sec, side plank 15 seconds each side. Did 5 rounds of 10 reps each exercise.
I also learned never eat sardines right before working out. Bleh0 -
Llamapants86 wrote: »I also learned never eat sardines right before working out.
i never eat sardines ever, on principle ;-) too strong-tasting for me. i'm reassured to see your side planks are half the duration of your front ones, just like mine.
workout a:
squats:
2x5@45, 1x5@55, 5x5@80. milestone psychologically anyway. i'm pretty sure 80 was where i did something really-quite-scary-and-painful to my left knee by having it cave in and then getting a horrible crunch and a good bit of pain. i was out for quite a few weeks afterwards, and pretty spooked with squats even when i came back. but this time around i just loaded it up and then chugged right through them. not even a hint of a wobble or cave. focused on enjoying the form and forgetting the weight. new tweak to start working on: Do Not Look At Your Feet. 4.5 stars. low bar and parallel feet are almost making me a convert to squats.
bench:
2x5@45, 5x6@50. repeating weight, one more rep/set. form about halfway to good. likes: leg drive, full body, core involvement. also picking one spot on the ceiling and aiming the bar towards it every rep. work points: setup and shoulder placement at the start of each set. 4 stars.
rows:
1x5@30, 1x5@50, 2x5@70, [long break], 1x5@70, 5x5@65. this was 5lb increase from 60 last time. semi-good, semi-gross. good points: i made a proper, ordentelike stack to get the right height from the ground. 70 was actually doable although i deloaded to 65 after 3 sets and started again because my form was going downhill. 65 went okay, but form still not stellar. bad points: shoulderblade retraction, remembering to set the weight down and not bounce between reps (GAH. this makes the whole of this one lift take so much longer than all the others, big focus for hate.) still still still struggling to find the 'right' arrangement of legs and hips for a horizontal back angle. still have no idea from prioperception whether or not i'm rounding my shoulders during the pull.
3.5 stars just for doing the full 5x5 sets of the little *kitten* the way you're meant to.
accessories:
2x60 sec planks, 1x45 sec side. side plank form is better than previously i think, so yay. nowhere near so tired after the front planks, may have been doing them wrong.
shoulder activation/pulldowns: 1x5 at 3 widths with pause at the bottom, 20lb, 22.5lb, 25lb, 27lb. also realised that the dual pulley effectively doubles the weight you're pulling, when i moved to the single-pulley machine and did exactly the same moves on that. did 1x5 of all three at 55lb on that one.
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Little late logging, but here we go anyway:
Saturday
Squats 5x5 @ 95 lbs.
OHP: 4,4,3,4,3 @ 55 lbs. Third time fail, so deloading to 50 lbs. next time.
Deadlift: 1x5 @ 130 lbs.
Monday
Squats 4x5 @ 95 lbs and just to see if I could, did the last set at 100 lbs. Yay for triple digits!
Bench: 5x5 @ 90 lbs. Pretty heavy, so I'll stay at this weight next time.
Barbell Row: 5,5,5,5,4 @ 85 lbs. Need to work on this weight a little more.
Have a great week, lifting ladies!0 -
This is from Monday - I am a little behind this week
Workout B
Squats - warmup + 5x5 @ 85lbs
OHP - 5x7 @ 45lbs
Deadlift - 1x5 @ 95lbs, 1x5 @ 110lbs
Was supposed to get up and get in workout A today, but a sick kiddo in the middle of night caused my alarm to go off and then be turned off! I got some extra sleep but no workout today Will get it in tomorrow instead. 0 -
Sunday
Squats: 5x5 @ 165 lbs - felt pretty good about this, about ready to go up to 170...
Rows: 5x5 @ 100 lbs - deloaded a bit of weight, felt my core was much more stable. May take even more off next time
Bench: 5x5 @ 105 lbs - because I injured my shoulder about 4 months ago, I'm nervous about upping this, but 105lbs is going pretty smoothly.
Monday:
Football conditioning Put this in because I was pretty happy with my front squats I did. Was one of the few hitting depth, and got in some decent weight (3x10 @ 45, 65, then 85). After the Prowler exercises, my legs were jelly... Not sure how I'll feel about this later and whether I'll get into lifts today because of it. 0 -
I lifted yesterday morning but forgot to post it...
Workout B
Squats 85 lbs 5x5. This is a repeat and I'm planning to stay here for at least one more session
OHP 50 lbs 5x5. The last rep on set 5 was pretty bad, so I'm definitely repeating 50 lbs next time.
Deadlift 75 lbs 2x5. These felt good, so I'll probably jump up to 85 lbs next time I'm on Workout B.
I'm back to 3 days lifting-3 days running-1 rest day and so far feeling pretty good with it.0 -
I feel you. I wish I had someone to video me doing all of the exercises so that I could form check.canadianlbs wrote: »still still still struggling to find the 'right' arrangement of legs and hips for a horizontal back angle. still have no idea from prioperception whether or not i'm rounding my shoulders during the pull.
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