Workout check-in thread: You October-y Lifting Heavy!
Replies
-
Ooh, wanted to say some impressive weights and efforts above!0
-
OHP today so warm up then 55 lbs x 3 60 lbs x 3 and 70 lbs x 4.
Rows, incline pushups and assisted dips for accessories. I think I might start adding in a couple of normal push ups at the beginning, just to see what I can do.
Then I got on the elliptical for a couple of minutes. My running shoes are hanging out in my locker at work and I am working from home (our office had a heating fluid leak that flooded a bunch of floors).
On a different note, my fiance went and got fitted for a tux for our wedding almost a month ago. Apparently he didn't like what size they had him in so he's all "I am going to eat better at camp and start using the gym that they have there". We will see how it goes but I am quite happy that he came to this realisation on his own. I am not sure how he will be able to get into any kind of routine but I am just going to let him figure out the details.0 -
StrongLifts 5x5 / Workout B
My trainer friend is back in town and we met at the gym at 7:30 AM! Not my ideal time, but I have such a busy week that I needed to make sure I got my workout in early rather than end up missing it altogether. I do like how quiet the gym is in the morning, but it takes me a while to get into a good rhythm that early. He sat on a bench and drank coffee while I worked up a good sweat. Ha! (Actually it was good to have him there -- he reminds me to stick my *kitten* out on squats, to push on my deads, and is good fun in general, but it was still funny.)
Squats - 5x5 @ 80 lbs.
- OK, at the risk of sounding like a broken record, I really need to work in some stretches for my hips. They are insanely tight, especially in the morning. Squats were harder than they needed to be because of this. I had to really push myself to get as low as I could because the tightness started pretty much at the halfway point.
- Weight was pretty heavy today. I definitely felt it in my arms (could also be the AM time - probably a combination of both), and it had me a little off balance.
- May stay at 80 lbs. for a little bit. If I can get the stretching in, I'd be interested to see the progression in my form.
Overhead Press - 5x5 @ 40 lbs.
- This is only the second time I've been able to complete all the reps at this weight, so it's no surprise these were still hard.
- Form was decent on the first couple sets, and then for the first few reps of sets 3-5. The last few got a little more arch-y than I would have liked, but not to the point where I'm concerned. I just want them to be perfect and easy.
- I'll stay here for a bit longer, but am really looking forward to moving up to the full barbell so I can progress is smaller increments. (The barbell is going to look hilarious with one 1.25 lbs. plate on either side. My clips probably weigh more!)
Deadlifts -- 1x5 @ 140 lbs.
- I FREAKING LOVE DEADLIFTS! Yes, I say that every time I do Workout B, but it's so true.
- Had a couple false starts on this lift. As much as I love them, deadlifts do scare me a little bit -- they are just so insane (and awesome)! So, my brain was in my back and I was definitely pulling out of the gate. I had to walk away for a couple of minutes and then go back.
- But when I did, and I lifted 140 lbs. five times, I thought my face would break from smiling. I was out of breath and amped and ridiculously happy. Have I mentioned I love deadlifts?
Hope you're all doing well today! (I'm going back to catch up on all the good stuff above now!)
xoxo,
C.0 -
second week of SL, first time logging:
squats - 5x5 @ 65lbs
OHP - 5x5 @ 40lbs (can't wait to start using a legit barbell, but taking it slow with these)
DL -1x5 @ 105lbs
The hardest part is trying to do the math to see what plates to use
Welcome Murj22! We're happy to have you! Those are some great weights for week 2! And yes to the math. I must calculate about a million times before I trust that I've got it right. It's rather sad, actually. 0 -
I'm back after two weeks off! I dropped my squats back to 105. I added rows back again but dropped them all the way to 30 pounds. They were super easy but I don't want to risk a shoulder injury again. I don't know what was going on with my gym but I could not get on a bench to press. I thought about subbing incline or decline but incline is awkward and decline makes me feel like I'm going to smash my face so I skipped it altogether.
Not my best workout but I'm happy to be back after some needed downtime. I'll count it as a warm up 0 -
hahah Sorry
I have more info in front of me now.
aww, thanks. it definitely wasn't your job to do my research and homework for me. i think it's the bridges for me. thiit's not even like i don't like them, and if there's nothing else that hits the glutes quite as efficiently then they're what i want.
i just asked because i can feel it that my glutes are not getting into the picture enough on my sl lifts. so i was open to anything that would work just to kick my *kitten* in the *kitten* and get it going again.
thanks again.
0 -
I hurt my knee, think I caught the top of the kneecap as I lowered the deadlift. I think this could still be hurting tomorrow.
ouch. i think i did that to myself too, deadlifting in such a tantrum condition on monday. it ain't easy keeping the bar close to your body on deadlifts and yet not knocking holes in yourself. i was in exactly that kind of mood where you do hurt yourself just to serve the whole universe right or something, so i was being uber-cautious about not doing something bad to my back. probably did ding a kneecap instead without even noticing it. and only just figured out now why only one of them hurts like it does.
on your ohp . . . you might be surprised. ohp can't suck for ALL of us all on the same day. so maybe you'll be the lucky person to have it go great on your next workout b.
0 -
Wee! Deadlifts 3s! I love the week of 3s because I seem to break all my rep PRs during that one - probably due to the lesser volume before the plus set
157.5x3
180x3
202.5x10
And that is with really raw hands - it was tough to hold on to the bar even with chalk (although I'm a very economic chalker so maybe I coulda used a bit more lol) and i had to re-set partway through the set, but they were all strung together and only 2 got away from me in the front.
Then did the (now) traditional 3 rounds of 40/20
- Ground to overhead with 40lbs KB
- spiderman push-ups (down to regular push-ups on the last set)
- bulgarian split squats R
- left side too
- suspended planks - a lot hard then stable ones! Loved it!
And finished with 6 rounds of 20/10s of each
- bottom 1/2 burpees
- sit-outs
sit-outs are my new burpees. I hate them, but I love to do so.
I'd like to add that lunges will not just target your quads - depending on your lean you can shift the weight back to your backside very easily. And another cue to get some glute activation: Push through the heels! 0 -
1st time posting and first week lifting.
Last night Lifts:
Squats - 5x45lbs
Bench - 5x45lbs
Barbell Rows - 5x65lbs
I hope I did that ^^ right.0 -
Ahhh, today was a good day for lifting! I was very happy with my Workout B:
Squats: 90 lbs 5x5. This was a repeat to work on form; a guy at my gym told me I should not be using my flat shoes for squats, only DL, so I tried squats with running shoes with a bit of a heel last time and did not like it. So I went back to my flat shoes today. I don't have a problem trying people's suggestions, but just didn't work out this time.
What are everyone else's thoughts on shoes for squats?
Anyway, on to OHP, and I usually never have anything good to say about OHP, but today I rocked it!
50 lbs 5x5 and didn't struggle or arch my back on a single rep! I wish I had some incremental weights so I could move up to 52 lbs or something rather than 55 next time, but I'll see how I do with 55.
Deadlift: My favorite! I did 1x5 at 65 lbs as a "warm up" and then my working weight was 95 lbs. I did 2x5 because the weight/form felt pretty good. I think I can move up to 105 lbs next time!
I did some heel raises, lunges, lat raises, and hammer curls for accessory work and finished with 30 min on the stationary bike.
On a non-lifting note, I really hate how the new forum set up automatically thinks I'm listing stuff and puts a 6. after I hit enter! haha0 -
@coltsgirl In order of preference for squats (and performance), running shoes would be down at the very bottom IMO. They're too cushy - they compress with the weight and your balance gets rocked for no reason. Anything with a high contour (don't know how else to say that, but think basketball shoes, or walking boots) is also not a good idea since it will temper with your ankle mobility (which you need to go as low as possible).
Flat shoes would come next as at least your foot is resting on something a little more stable - the harder/thinner the sole, the better.
No shoes or minimalist shoes come to mind next. If you've never squatted barefoot, give it a try with bodyweight. Being able to grip the ground with your toes adds a good bit of stability! (But most gym don't like that - liability reasons. Even though dropping a weight on your foot with or without shoes really doesn't make a damn difference. It hurts either way!)
And then you have the oly lifting shoes with the hard raised heel which will compensate for lack of ankle mobility and help you get down lower without the unsettling imbalance of squishy shoes. But those are typically rather expensive and shouldn't be necessary unless a previous injury prevents you from working up to the mobility you need to hit parallel. 0 -
I've heard that chuck taylors are common shoes for weightlifting. That's what I'm going to do it with. Well at first I'll have to do it in tennis shoes because it's all I've got.0
-
I have to celebrate!
Squat nothing to brag about since its the light day at5@ 80,95,105,105 but i got OHP 5@ 45,50,55 and 6 @ 60. Finally!! So excited. Finally get to move up... maybe 2 lbs.. hahaha DL was 5@105,125,145,165. PR on hip thrust @ 145 3x8, PR on High box squat 175 3x8, situp 3x15 and side lying clam 2x20. Oh and my box is just getting delivered. That will make hip thrusts and high box squats so much easier.
Eeekkk so giddy! 0 -
Did have a very nice bruise on my knee this morning. I love the idea of it being my turn to have a good day with the OHP canadian
I don't about anyone else, but I get nervous just reading about Krokador's workouts.0 -
(But most gym don't like that - liability reasons.
well, and plus . . . not to mention. i'm not squicky about many things, in fact i think some of the north american germ obsession borders on 'oh, just get over yourself.'
but i've been there with athlete's foot, and it's now an absolute rule in my life that i never, ever allow the skin of my feet or even my socks to touch any surface that might have also been touched by the feet of another person. or their socks. to be honest, the more liberal a gym is about other people going around barefoot/in socks, the less likely i would EVER be to remove my own shoes.0 -
Today's workout left me feeling awesome and really hungry lol
Squats: 5@70,80,90,90
OHP: 5@45,45,50,55
DL: 5@95,100,115,130
0 -
Workout A (Thurs)
Overhead Press, Barbell - 5 x 5 - 70
Barbel Row, Bent Over - 5 x 5 - 100
squats 5 X 5 - 200
Reverse curls 5 x 5 - 100
underhand bicep curls 5 x 5 - 1200 -
perseverance14 wrote: »
Overhead Press, Barbell - 5 x 5 - 70
Impressive OHP weight! I'm jealous.
Last night's lifts:
Squats: 5x5 @ 105 lbs.
BP: 5x5 @ 90 lbs.
Rows: 5x5 @ 85 lbs.
Only moved up on squats. For BP and rows I've been at the same weight for a few times, but they're feeling more comfortable. I'm liking sticking to a weight and feeling good about form before I move up.
0 -
- OK, at the risk of sounding like a broken record, I really need to work in some stretches for my hips. They are insanely tight, especially in the morning.
I can't imagine how tight my hips would be in the morning! Nighttime is bad enough. Before squats I always do a few body weight squats. Not typical squats, but those a toddler does when they are squatting. Feet turned out, knees out to side and *kitten* really low to the ground. I just sit there and hold it for a few seconds. Really helps to stretch out the hips.
0 -
Whew. I actually did 2 scoops of preworkout this morning because it was so hard to get up and started xD No jitters tho! lol (that's probably not a good sign >_>)
OHP 3 went a little like this:
62.5x3
70x3
80x5 - last rep was a MAJOR grinder, but I managed to get it unstuck from right in front of my eyes. Maybe I gave it a bit of a hip hinge. Whatever. Rep PR. I'm happy. Especially since the bar felt really heavy today.
65x10 - I dropped the first sets last on lower body moves, but I think I need more volume to really progress on upper body, so this was nice. And hard. Aye.
Then did a 10 min AMRAP set of
- 1 arm KB russian snatch x 5 per arm
- single leg box step down x 5 per leg
- split stance double KB rows x 10
with the 30lbs KBs and managed 5 rounds and 1 step down. I'm so happy the KB snatch move has clicked and I'm not banging my forearms anymore (I still bought guards for presses and stuff, should be getting them on Monday. I hope.)
Finished with 10 min of ladders
- KB wide stance sumo deadlift, 30lbs x20, 15, 10, 5. 40lbs x10, 15 (too light, still, compared to...)
- Wall walks x2, 3, 4, 5, 4
Yes, I'm spiderman now. These suck. Bad. Haha. Which is why the DLs were not heavy enough to counterbalance. Ah well, better next time.
My workouts aren't scary, they're fun (and relatively scalable, too - what I do is not the only options on this)! Heck, I was thinknig maybe I should combine burpees and sit-outs one day. Call 'em burpouts. And make a challenge called the burpouts burnout. Who wants in? ;P0 -
I used to eat some burpees for every meal, whats a burp-out lol?
Anyways, I did it! I went the gym and lifted heavy things. I'm so happy and proud.
Here's how it went:
Warm up with body weight squats, just a few because I was afraid that if I did too many I wouldn't be able to try with weights.
Then I used the assisted (where if I fall, the weight will drop slowly and I can hook it onto a safety catch) squat rack with the 45lb bar. These were still really hard!
Squat 45lbs (assisted) 5,5,4,5,5 I think my form was really good too, though I lost it a few times when I was pushing back up.
I almost went straight for the assisted rack again for the bench press, but then I thought, I really want to try the free weights just to see if I could do it.. and I could!
Bench Press 45lbs 5,5,5,5,5 The program said to bump it up to 50lbs next week, but I'm going to stick with the bar for a bit. I'm not in any hurry here
Then came the barbell row, I tried at the 65lbs they suggest and could only get 2, so I lowered it to just the bar and finished strong.
Barbell Row, 65lbs 2, 45lbs, 5, 5, 5, 5
And that's how day one went. I'm sore all over, but it's a good sore and I now know that I can in fact lift heavy things 0 -
I haven't checked in all week...
But I hit the gym last night and this morning!
Yesterday was just cardio and a few machines + abs
This morning was Workout A - I have been at this for 10 weeks now. Would have been 11, but I took a week off from weights and it did me good.
Squats - Warm up + 5x5 @ 85lbs
Bench - Warm up + 5x5 @ 65lbs - I was supposed to be at 70 today but I watched a few form videos/grip videos yesterday and wanted to practice with a lighter weight. Keeping those elbows in makes a BIG difference!
Row - Warm up 10 reps @ 45lbs + 5x5 @ 70lbs + 1x5 @ 75lbs
Feeling good today and cant wait for Saturday workout so I can try my new gloves with deadlift. I used them on Row today and it was a bit awkward, but I think it will be good for DL. My poor hands hurt so bad!
0 -
Hello everyone. I am a newbie and haven't introduced myself although I have been stalking the Group for a while.
I have completed 6 SL workouts so far.
Today was Workout B:
Squat 70#
OHP 55#
DL 110#
It's starting to get harder but I haven't struggled a whole lot getting all 5 sets but I know it's coming.
Next workout I am going to record my squats because by knees are killing me and others have said that your knees should not hurt on SL. I don't have proper shoes yet so I did it in socks today hoping that would help but it didn't...0 -
SJKirk51912 wrote: »Hello everyone. I am a newbie and haven't introduced myself although I have been stalking the Group for a while.
I have completed 6 SL workouts so far.
Today was Workout B:
Squat 70#
OHP 55#
DL 110#
It's starting to get harder but I haven't struggled a whole lot getting all 5 sets but I know it's coming.
Next workout I am going to record my squats because by knees are killing me and others have said that your knees should not hurt on SL. I don't have proper shoes yet so I did it in socks today hoping that would help but it didn't...
Welcome! Your knees should not be hurting doing any of the moves. Hopefully you can post the video and the experts here can give you advice
0 -
I need to look up some of the accessory exercises that I see people talk about. I never really know what else to do along with my SL routine.
come and hang out with us in the pullup-project thread? picking out some accessories towards that goal and working on them could be a good way of using the extra time you'll have while you're not able to follow sl. hope it gets better soon.
0 -
SJKirk51912 wrote: »Hello everyone. I am a newbie and haven't introduced myself although I have been stalking the Group for a while.
I have completed 6 SL workouts so far.
Today was Workout B:
Squat 70#
OHP 55#
DL 110#
It's starting to get harder but I haven't struggled a whole lot getting all 5 sets but I know it's coming.
Next workout I am going to record my squats because by knees are killing me and others have said that your knees should not hurt on SL. I don't have proper shoes yet so I did it in socks today hoping that would help but it didn't...
Watch some you tube videos. Buff Dudes had some good ones about what not to do when you squat and it helped me tremendously.
From one newbie to another.. hello! Yesterday was my first session. Squats are my weakest point so far.0 -
SJKirk51912 wrote: »Next workout I am going to record my squats because by knees are killing me and others have said that your knees should not hurt on SL. I don't have proper shoes yet so I did it in socks today hoping that would help but it didn't...
i got horrible prepatellar (on top of kneecap) pain when i was at about the weight that you're at; had to take a week or two off.
http://www.knee-pain-explained.com/quadricep-stretches.html
check to see whether stretching and rolling the snot out of your quad muscles helps you any. for me, i got convinced that this was the best path for me to follow because for a while after i did any serious quad stretch the pain would be less. i now stretch them fanatically even between sets on squats, and it seems to be holding the problem off unless i get lazy.
in the standing stretch, i just have one extra tip: once you've got your ankle up against your bum, experiment a little with different hip positions/alignments on that side. i found that it's real easy to do a real basic form of that stretch and move on without really hitting the muscles that much. when i started holding the pose and then sort of rolling my hip joint forward or sideways or even downwards on that side, the difference was huge. especially pushing that joint just a little bit downwards; oh wow. i discovered pockets of tightness that way which i didn't even know about because they were so bad i was not 'feeling' it.
if this doesn't help, you might want to keep looking. i have a form suggestion as well which helped me, but i'll hold it in case none of this feels like it's relevant to your own case.0 -
@coltsgirl In order of preference for squats (and performance), running shoes would be down at the very bottom IMO. They're too cushy - they compress with the weight and your balance gets rocked for no reason. Anything with a high contour (don't know how else to say that, but think basketball shoes, or walking boots) is also not a good idea since it will temper with your ankle mobility (which you need to go as low as possible).
Flat shoes would come next as at least your foot is resting on something a little more stable - the harder/thinner the sole, the better.
No shoes or minimalist shoes come to mind next. If you've never squatted barefoot, give it a try with bodyweight. Being able to grip the ground with your toes adds a good bit of stability! (But most gym don't like that - liability reasons. Even though dropping a weight on your foot with or without shoes really doesn't make a damn difference. It hurts either way!)
And then you have the oly lifting shoes with the hard raised heel which will compensate for lack of ankle mobility and help you get down lower without the unsettling imbalance of squishy shoes. But those are typically rather expensive and shouldn't be necessary unless a previous injury prevents you from working up to the mobility you need to hit parallel.
thanks Krokador! I am basically using Chuck Taylor's (They're actually DC shoes, but look exactly the same as Chuck's). I might try barefoot (this guy suggested that too, but I feel a little weird about it).
0 -
Righto! Will do.canadianlbs wrote: »
come and hang out with us in the pullup-project thread? picking out some accessories towards that goal and working on them could be a good way of using the extra time you'll have while you're not able to follow sl. hope it gets better soon.
Ankle is better, woot! I think I just hyperextended something so it was very minor. No pain whatsoever on Tues or Wed so I went ahead and did my lifts today. Well I guess tomorrow will tell me if it was REALLY better but I think it's fine.
Squats - 6x5@repeat 65lbs. Went ahead and did a repeat since I have not lifted since Sat. Did an extra set because my form on first three sets was AWFUL. I didn't really hit my groove until set 4. Not sure what was up.
I am really really having trouble with pain in my hip joint. Right side, where my leg meets my groin, on the inside. I haven't even done squats since Sat but still it started instantly hurting. I'm warming up with cardio 10-15min and doing some stretches, but I can't figure out what is up. Form problem? Just weak? Ugh
OHP - pretty bad at this today. 3x6, 1x4, 1x5 at 45lbs which is all I can ever do
I could barely hit the 6 reps and as you can see, I failed to hit five on my set 4. I'm just going to keep doing this weight for a long time until I can hit 5x8.
Deadlift - Yay! my favorite! New weight of 125 and I did 12-14, I lost count. That first one was tough though!! I am pretty nervous about 135, but also excited because if I hit 135 I will be lifting more than my body weight!
I can see now how people are complaining about their grip, it was REALLY hard to hold onto the bar. It feels like the skin of my hands is going to rip right off. 135 sounds so scary now. Big girl plates!!
0
This discussion has been closed.