Workout check-in thread: You October-y Lifting Heavy!
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Well I basically abused myself today and not sure that is a good thing. I am sooooo tired! But when I got to the gym I felt like a million bucks and was really ready for a tough workout!
bench/row day
10min warmup on elliptical
Squats: Warmup@45, 2x5@60, 5x5@70
The 2x5@60 was a mistake. I had on two 5lbs instead of two 10lbs. I was mega congratulating myself on how easy my new weight of 70lbs was, haha. When I corrected the weights I wasn't convinced I could do the full 5x5@70 after expending some energy already, but I did it! Form was not even terrible despite the new weight. I will probably still repeat though, because I find I really like doing a weight twice because the second one really lets me tighten up my form.
Only some minor pain in that thigh joint, not as bad as it has been. Still annoyed it was there at all...
Accessories: Did 1-leg glute bridges in between sets. Total of 2x15 per leg.
After squats, all of the benches and the row bar were in use, so I went to the floor exercises area and did 2x60sec front plank and 30sec side plank each side. Wasn't sure I could do these as I have not tried since starting strength training and was pretty pleased that it was very manageable. I used to do the front ones as part of my Jillian Michaels video and could barely hold for 30sec.
Bench: Warmup@45, 5x5@60
60 is a repeat weight but I was very uncomfortable with it last time and not much more comfortable with it this time. I think next time I will try to go 5x6@60.
Accessories: I incorporated these into my sets; at the end of each set I held the bar up in the air with my arms locked straight and did 15 leg raises. Then shelved the bar and did 15 of that ab move where you put your legs up in the air and pop your butt up. total of 4x15 on each accessory.
Barbell row: warmup@45, 5x5@70
70 was a new weight. These were atrocious. My form was *kitten*. I will be repeating without a doubt.
Deadlift 1x5@125
Repeating my last weight. I know I need to stop with these on non-deadlift day but I can't resist once I have control of the row bar. Ready to pull over my body weight on next deadlift day!
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I cant say it enough. I LOVE LIFTING!!
Madcow day 1
squat 5@70, 90, 110, 125, 145(PR) and for more fun 145 again.
bench 5@ 45, 55, 65, 75, 85(PR) and then tried 85 again but only got 2 more. I watched a video yesterday that said to tuck your shoulders under more. So your more on the tops of the shoulder blades and i think that really helped. last week i could only get a set of 3 and then 2 at 85.
Row 5@50, 65, 80, 90, 100, 100 (i think those were the numbers, haha)
Decline sit up 5lbs 3x8
hyper extension 25 3x10
lunges 20 3x10
glute bridges 3x10
standing band abduction, first set was 20 on each side then i did 20 on the left(weaker side) and 15 on the right.
My back side was feeling it when i was done.
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1 day today for DL's
Warm up then 165 lbs x 5, 185 lbs x3 and 220 lbs x1 I tried for one more but my form was so bad that I figured I would rather just drop it than hurt myself.
Front squat, calf raises and russian twists for accessories.
I skipped my run today and will skip it tomorrow while I fight off this cold. I am fine until I try doing cardio and then I cough and cough and cough (PS I work out at home so I wasn't spreading my nasty germs around a gym today).
And between the cold and the deadlifts I am really really hungry. I think I might just say screw it and eat at maintenance today even though nothing really seems appetizing but I am quite hungry. Le sigh.0 -
Early morning lift.
Squats 5x5 95lb.
OHP 5,4,3,4,5 at 45.5lb
DL 5 123lb
The squats were too heavy, not getting low enough. Will drop back down to 90lb and increase reps which was my intention (only I'd forgotten). There was a funny moment when a PT spotted me, and I was struck by the thought that it's been a while since a man that young had got that close to me. He advised me to try a more parallel foot position and blimey, it was tough. Anyway, it turns out he wasn't stood close enough and I ended up on my bum.
OHP will I ever, ever manage to lift at 45lb?? Back down next time.
Stupid dead lift - practice and listening to advice is finally starting to pay off as today's form was much better.
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I've been off for about two weeks, my left shoulder felt a bit off doing 40lbs each arm, lying DB bench. Going for an ultrasound next Wednesday.
Finagled in some front squats Saturday, 5x85, 95, 105, 110, then 115. Really have to work on lifting my elbows and getting that "three finger grip" down
You guys are all doing fantastic! Very inspirational.
ETA - off "heavy lifting"
I've still been hitting the gym every day for the past two weeks but kind of staying away from heavy weights on my arms. 0 -
First official workout last night.
squats - 5x5 @ 40 lb
bench press - 5x5 @ 40 lb
rows - 5x5 @ 40 lb.
I could feel the squats working. The bench press and rows I could have definitely used a higher weight. I was plowing through those ones.0 -
@ logg1e -- Trying out different positions with your feet is a good idea, but do whatever feels most comfortable to you and gives you a good range of motion in the squat. I've been playing with mine because I'm feeling my adductor twinge, and overall a wider, slightly outward stance is definitely best for me. Someone posted this somewhere (sorry OP for forgetting who you are) -- may want to take a peek: bretcontreras.com/why-people-must-squat-differently/
@ nogreenthumb -- Welcome, and great job! When it's easier, it does feel good to plow through, but definitely take the time to concentrate on form if you need to. It makes all the difference when the weights get heavier.
As for me:
StrongLifts 5x5 / Workout A
5x5 was brutal today. Between lack of sleep, no real food today, and probably a little bit of pre-exhaustion, I was struggling every step of the way.
Squats - 5x5 @ 95 lbs.
- I wanted to stay at 90, but Larry wouldn't let me. I'm glad when he pushes me, and I got these done, but they were HEAVY.
- Still trying to concentrate on taking my adductor out of this lift a bit -- just so I'm not straining. Concentrating on pushing through the heels helps, but I still felt it on most reps. My knees are where they should be, so will concentrate more on my making sure I've got my *kitten* back far enough on these next time to see if that helps.
- Also a little uncomfortable on the arms today, but not too bad. I've noticed my grip has gotten wider these last couple months -- my hands aren't in my ears as much, which means my shoulder mobility has continued to improve!
Bench Press - 2x5 @ 77.5 lbs., 1x3 @ 77.5 lbs., 1x4 @ 75 lbs.
- I swear this felt way more than 2.5 lbs. heavier than last time. Aside from a few good, smooth reps in the first couple of sets, these were pretty messy and I definitely needed Larry there to spot me. I did 5x5 on all of the sets, but he had to help quite a bit with some of them, so I'm not counting them above.
- If effort is measured on a scale of 1-10, these felt like a 12. Just so, so hard.
- Deloaded to 75 lbs. on the last set, and I still failed.
Barbell Rows - 5x5 @ 75 lbs.
- The first three sets felt OK, but all of the sudden I started to feel sick to my stomach. I drank a protein shake right before I went to the gym -- which I needed -- but started to feel it in my belly a little at this point.
- Finished the last two sets, but really just wanted to curl up in the corner and sleep.
So, that's that. Glad I went. Glad it's done. Now I honestly think I might go to bed. (It's not even 7 PM here. Um. Yeah.)
Have a good week, Everyone!
xoxox
C.0 -
@ logg1e I second crabada on the foot position. It is one of those things that are very specific to each individual.
@crabada great job on those squats, it is nice (in some twisted masochistic way) to have some one to push you to get those extra 5 lbs on the bar.
1 day for OHP
warm up then 60 lbs x 5 65 lbs x 3 and 75 lbs x2!
It was a little strange since 60 lbs felt really heavy and 65 lbs for 3 I almost failed on. I didn't think I was going to get my 1 at 75 lbs but I managed to get out 2 (and almost 3) at 75 lbs. Strange, but I will take it.0 -
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Lifted tonight and it felt so good!! I never really felt like myself after my rest week, I felt weak and sick but a couple of days in between lifts has really helped!
Squat 5x5 @ 145lbs
OHP 5x5 @ 60lbs <- meh
Deadlift 1x5 @ 165lbs
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Workout A last night:
Squats 5x5 @ 110 lbs. Wasn't sure how this new weight would go since major lack of sleep Monday night (out celebrating my sister's 50th!!), but it went okay, I guess.
BP: New weight of 95 lbs. Really heavy and although I managed to get 4,5,5,5,5 it certainly wasn't pretty on the last reps![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
And there was some major grunting going on. Lol. Will stay here for a while to get comfortable.
Rows: Stayed at 85 lbs. Still having trouble getting the bar all the way to the chest on the last few reps. Feel like I've been at this weight forever.
Funny about the kids play weight set mentioned above. My 6 yo grandson likes to work out with me, using some light dumbbells I have lying around. He does planks and push-ups with me, and the little stinker can do one-armed pushups like nothing! Oh, to be young again.
Keep up the great work, everyone!!!
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Work out A last night for me too! And Officially finished my first week of Stronglifts 5x5!
Squat, 5x5 @35lbs. I tried to use the rack and couldn't do it, I just always go down too far and then I get stuck. So I'm doing the box squats, or bench because that's what I'm using. Either way, I think I'm really improving on these! Even body weight squats I'm doing really good at. I just go too low with the weights lol!
Bench press, 5x5 @45lbs. I can feel how much stronger I am getting here. Might, MIGHT, move it up to 50 lbs next round.
Barbell Row, 5x5 @45lbs, these suckers hurt lol. I used the bottom bar on the power rack so that it could be high enough to do them right and it made a huge difference. They still hurt though.
All in all, I'm amazed at my own strength! And loving this program. I especially love the one on one time I get with my husband and his encouragement.
And.. rest day.. haha 0 -
I was on Workout A today as well...deloaded a bit to make sure I don't over-fatigue myself before my half on Saturday, but didn't want to skip completely.
Squats 5x5 @ 75 lbs. At 15 lbs lighter than last session, these felt pretty easy! lol
Bench 5x5 @ 55 lbs. These felt good; probably could have done 60 and still been fine.
Rows 5x5 @ 55 lbs. Even deloaded these were tough. I'm really trying to squeeze my shoulders at the top but not doing great. Also, not sure if I should bring the bar up to the wide part of my boobs, or to the flatter part above them? I've tried it both ways but not sure if one is correct.
Accessories: lat raises 3x10 with 5 lb dumbbells in each hand; bicep curls to shoulder press 3x10 with 10 lb dumbbells in each hand; lunges 4x10 of front, reverse, and side; heel raises 4x25.
Cardio: 50 minutes treadmill and elliptical.0 -
Nice job ladies! So inspiring!
This was from yesterday morning...
Workout A
Squats - warm up + 5x5 @ 90lbs. Decided to stay here a couple more sessions
Bench - warm up + 5x5 @ 70lbs. These were hard, still working on form.
Row - I HATED THESE - 5x5 @ 75lbs. My back hurts again! I think I am doing something wrong. I will post a video for critique in the next week.
Totally looking forward to my workout tomorrow. I got some new tips from Crabada about DL that I will be trying
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I'm the loner over here on Workout B!
Warmup: bare minimum 10min on elliptical
Squats: warmup, 5x5@75. This was a new weight and I was planning to repeat 70 but I decided to challenge myself and I'm glad I did. It was really hard but I did it and my form was pretty good. It was really, really heavy though. I think I might repeat this just due to nervousness.
Accessories: Planked in between sets, 2x60sec, 2x50sec
OHP: 45lbs 4eva
Today was 3x6 and 2x5, not necessarily in that order. I felt really weak at OHP today and massively struggled. Not sure why I can't seem to even graduate to 5x6 on this as I have been at 45lbs for ages now.
Accessories: One-leg glute bridges between sets, 2x12 per side (usually do 15 but I was so sore from Monday's glue bridges!!)
Bar was in use so off to pullups and dips. 3x5 of each at 48lbs assisted.
Deadlift 1x6@135 I had to request to work in with a pair of guys using the bar, because I was running out of time and had to go get me kids from school. I was feeling really self-conscious with them there but I did it and it was a very exciting day for me - pulled over my bodyweight for the first time! WOOT! I did 6 and could have done more but I told them I just wanted to work in for one set so I did my work and then got out of their way.
Wanted to do some more accessory work but I was out of time so had to hightail it out of there.
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DL day.
Squat 5@80,95,110,110
OHP 5@45,50,55 and 2@65 then 1@65 first time so I'm good with that
DL 5@205,130,150,170
Hip thrust 150 3x8
Got a squat box and it was lower than my bench I've been using. Fail! Hubby had to come help me out
so high box squat was 155 3x3 rough... Deload we 20lbs and 5 reps per set on just the bench change. Smh
2x20 clam shell
2x5 band assisted pull-ups
Really like madcow but thinking I need to scale back accessory work now that I'm PRing on most days on main lifts.0 -
OHP: 45lbs 4eva
lol@ this. you sure made up for it on deadlifts though. that was great!
workout b: thought it would be awful because everything's popping and twanging today and i even thought i might have some real inflammation from ra, which is something i haven't had to think up a game plan for yet. but it went better than i had expected it would.
squats: 3x5@45, 1x5@65, 6x6@75: i started with a few sets of 8-12 bodyweight squats before i even got my turn in the rack to remind my hamstrings and glutes to get into the lift, and i think it might have helped. stayed at 75 and did extra volume instead of trying to meet/match 85, because i really liked my form here and it's about time i liked my form with squats again. this lift has really been frustrating me but i feel like i'm chipping away at the issues, however slowly. also: coming to realise that my squat muscles seem to do better with a more aggressive warmup, so next time i might try starting with high volume at bodyweight to wake up the muscle memory, then jumping right in to do a first warm up set at 65 and then take it from there depending on how it feels.
bench press: today's rock star. 3x5@45 to warm up, then straight into 5x5@65. these were heavy, but again it was that feeling of being in control the whole time. this is the weight i couldn't manage last time so i know it's progress. happy. (it's also exactly 1/2 of my body weight, which is pretty cool to be able to say to people).
rows: still happy doing upright rows with the cable machine instead of the pendlays. much better form, feel like i'm able to stabilize my back better so actually getting a lot more benefit from them. i did a lot of sets to find the form so i lost track a little of the warmup part, but when it came to it i did 3x6@70 and 3x6@72.5. i did add a weight increase halfway through because i seemed to be finding a lot of strength for the 70's. i'll try 75 next time, probably.
extras:
- i'm bored with planks atm.
- various sets of dual-cable pulldowns at weights between 27.5 and 32.5. i'm getting stronger for sure with this, but there was a lot of tendon-snapping type of sensation going on so i didn't push it. i've been dehydrated for a few days and just letting it slide, and i think some of the snapcracklepop comes from that.
- deadlifts. yeah; doesn't count as cheating if you do them after your workout a saw something recently that reminded me i may be forgetting to do them with a real hip hinge (i.e. doing them more like a squat) and that might be part of my lack of progress. so i did some reps at 100 and 120 trying to remember how to get that sensation back. also trying to 'turn on' my lats before the first pull and it seemed to make a big difference.
- roumanian deadlifts: 1x8@30lb warmup, 3x8@80lb. because i'm bored with planks and because i'm doing my rows seated, without any posterior chain. also, more hip hinge. also, bum. also lats. the nice news is i did them without collars and i must have been pretty balanced because the plates didn't shift.
- plate raises. holy cow. i saw someone showing this one to a buddy while i was benching, and it looked so cool (and like such hard work) i marked it down as a plank replacement. it was so hard i only did 2 sets of 5 at the very end of my workout, while taking my rdl plates back to the pegs. and i could only manage that with 25lbs, so i'm adding this one as my plank replacement.
whooo; beat. trying so hard NOT to go buy a new bike now that i have a contract again.0 -
oh, also. unrelated thing to celebrate: the mammogram people had two weeks to phone me and say something looked iffy so come back in for re-scan . . . and as of this evening, their two weeks have expired.0
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Just checking in on my favorite peeps!
Today's an off day from lifting, so I took Huck out for a walk and wandered the colleges for an hour and forty-five minutes. It was gorgeous out -- I thoroughly enjoyed the night air, Huck's excitement, and a fun soundtrack. It was nice to have a night off from the books. I was able to just relax and get out of my own head a bit.
@ Llamapants & Pysch101 -- Those OHPs are AWESOMESAUCE! (No "meh"-ing Psych!) I'm terribly envious considering I'm still struggling to get to the regular bar on these.
@ Justmytype -- Awesome weights! And I know the feeling about the rows. I deloaded from 95 lbs. a week or so ago because getting the bar up to my chest just wasn't happening. Am working back up and hoping it helps when I get back up to my highest on this lift.
@ Mrmrsvoelkel -- So glad you're loving this program. Nice job! I would definitely encourage you to move up on your BP. Just try it! If you fail during the first couple of sets, deload back to 45 lbs. No harm no foul, you know?
@ Colts -- I bring the bar to right under my boobs - basically where the bottom of my sports bar is. Not sure if that's right or not, so curious what other folks suggest / do?
@ Symba -- Yay! Can't wait to hear how the DLs go. xo
And uh-oh -- is Barbell Row becoming the new OHP? So little love for this one today (from everyone!)
@ Threnjen -- You're planking between sets? You're a super star. Planks kill me, so I am just seriously impressed you're able to do that and then keep squatting. And AWESOME job on the Deadlifts! Aren't those big girl plates rad Rad RAD?
@ Massage -- Go you with all your PRs! Killin' it, Girl!
@ Canadian -- I'm in my 11th week (ever), so don't think it's quite time for a rest week. I think Tuesdays workout really was just because of the three hours of sleep and lack of food. And what are these plate raises you speak of? And yay! to healthy boobs. Seriously.
Finally, Canadian brings up a good question I've been wondering about:
When are you supposed to take rest weeks, exactly? I've only taken a day here or there when I was really run down or my schedule just got too busy.
xoxoxoxo to all you amazing, strong, kicka$$ women!
C.
PS -- I miss Krok! Only a few days until the wedding! Hopefully she's relaxing.0 -
6am lift for me this morning.
Squats Back down to 90lb 5, 5, 6, 6, 6
Bench 56lb 5, 5
Barbell Rows 56lb 5x5
I like Barbell rows. I don't like my form on squats at the moment. The PT could only spot me for 2 sets
I'm going to go early to yoga later on and we'll try to get another 3 sets in as this a reload for me (such a thing as a reload?).
Looking forward to yoga, I'm too stiff at the moment.0 -
Glad to hear your good news canadianlbs0
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I bring the bar to right under my boobs - basically where the bottom of my sports bar is. Not sure if that's right or not, so curious what other folks suggest / do?
don't ask me; i don't really have boobs. more like just a ribcage with nipples on it. but healthy nipples, it seems like!
uh, yeah though. anywhere from bottom bra strap up to nipple, for me. i think it depends what works for you, and also feels safe for your shoulder anatomy. if i go up too high, i have to flare out too far and that feels like the top of my humerus starts to float and wander around in the shoulder socket in a way i don't like. i know bp is a high-risk lift for the rotator cuff muscles, so i let how i feel dictate to me more than whatever the form book might say.what are these plate raises you speak of?
well, that's what i'm calling them. lessee. and it seems to be mostly a front-deltoid move, but i couldn't do it at all without also bracing hell out of my entire core and back and pretty much everything else. i liked it so i'm going to keep doing it for a while. youtube:
http://www.youtube.com/watch?v=hFo-LIkCozU
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Went back and did the four remaining sets of bench press at 56lb! PT spotting me was not impressed and said it wasn't really worth doing
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Just checking in to say hi, as I am on a (voluntary) hiatus until next week. You ladies are all awesome!!
@Crabada thanks for the insight on how you do rows; I'll try that position next time to see if that feels more "natural" for lack of a better term. I am always lifting the bar to my nipple area or above my boobs, maybe doing below them is a better way.0 -
Hi there. I've been looking around and reading. I've decided to begin this weekend. I'll also be doing 30 minutes of cardio three days a week. I'm still a little fuzzy about warm-up sets and such, but I feel like these things will sort themselves out as they become necessary since I'm completely new to lifting.
I've been very impressed with the results you ladies are getting. Any advice you have for a beginner would be greatly appreciated.0 -
Workout B this morning...
I was totally looking forward to DL - BUT I ran out of time. We had our daughters school conference this morning and its the day I usually workout and head straight to work. SOOOO proud that I still worked out and then showered/dressed at gym like normal and then went home to meet up with hubby and kiddos.
Squats - I think I felt pressed for time today so my head wasn't fully in the game.
Warm up + 5x5 @ 90lbs
OHP - Warm up + 5x5 @ 50lbs
DL - ZERO! Bummer
On a positive note, my daughter got good reviews from her teacher. She is early entrance so I was really curious as to what they would have to say (She doesn't turn 5 until the end of next month). I guess all my husbands hard work over the summer has paid off. I give him most of the credit as he is the stay at home parent at the moment and is the one who has taught her to write/cut/glue, etc. You know...all that important stuff for a kindergartner :-)
Hope everyone has a wonder Halloween tomorrow!!!0 -
I repeated bench and rows last workout since my previous one was a bust! Back to 115 on squat and going to repeat. Benched 75 and felt good about it. Going to try 80 next time, finally. Rowed 40 to ease back in and not reinjur my shoulder. It was easy so going to do 45 next time and progress (or not) from there.
Going for a light OHP tomorrow and I'm going to deload deads back to 165 I think since it's been so long. October's been kind of a bust as far as lifting goes for me! I've planned to finished the program before Thanksgiving so I just need to stick to my schedule. All said and done, this 12 week program will have taken me 4 months, lol.0 -
Tuesday
Squats: warm up + 5@60,80,95,110,125
Bench: 5@45,45,50,55,65
Row: 5@45,50,55,65,75
Thursday
Squats: warm up + 5@70,80,95,95
OHP: 5@45,45,50,60(PR but turned into push presses >.<)
DL: 5@95,100,120,135(PR)
I'm going to repeat this week's weights to get more comfortable with them. I'm so happy to finally be able to use the big girl plates now .
Have a fun Halloween ladies!0 -
So yesterday was just a run day. I had brutal DOMS from Monday's deadlifts and running club pushes hard. I ended up just telling them to go on ahead and I walked back to the office. Still managed to get just over 5k in so I wasn't TOO embarrassed.
Tonight was squat night 1's.
Warm up then 165 lbs x5 170 lbs x 3 and 195 lbs x 3 and they all felt awesome. I debated about going down for 4 but decided I really didn't want to risk the fail and hot damn 3 is pretty darn good!
Straightleg Deadlifts 95 lbs, reverse lunges 25lbs each side and burpees for 5 sets of 10 reps. I really liked the lunges better than the glute bridges, don't know why but they just seemed easier to do but make my butt hurt so good lol.0 -
Hello lovely ladies!! Some great progress going on up in here!!
Here's mine:
Squat 5x5 @ 145lbs - moving up next time
bench 5x5 @ 77lbs
Row 5x5 @ 77lbs
Then some random single leg single arm superset stuff - feeling shakey now lol0
This discussion has been closed.