April Check in & Chat - Spring into the Squat Rack
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Y’all, I am so jealous of all these bad *kitten* lifts.
Re-injured my back yesterday doing a combat crawl (of all things) through the tunnel. I am going to let it heal COMPLETELY (this time) before trying to work out.
Posted a blog about the whole 5K Mud Run off of MFP here for those who are interested or didn’t catch the post this morning in “Success Stories.”
http://musingsfromaworkaholic.com/2013/04/14/hog-wild-5k-mud-run-lessons-learned/
That said, I’ve gotten the taxes filed/paid for, posted all the pictures online that the girls wanted to see, am nursing a sick doggie here, and am thinking a nap would be just awesome sauce, so that is what I think I shall do. As I write this, however, I am looking longingly at my Oly bar and wanting to pick it up SOOOOO badly, but I’m NOT gonna do it.
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Hi everyone, do you girls lift with gloves if so what is a good brand that are not too thick. I'm up to 63 kilo deads and my hands were feeling it today.
No gloves, I use chalk for my barbell rows as they are not mixed grip and am at 72.5 kg (159.5 lbs)...I use mixed grip for deads so no chalk there yet. Have changed my grip (there is a Rippetoe video about this) and it seems to be helping with callus limitation.
After my voluminous leg workout on Friday (had to get the foam roller and spikey massage ball out, ouch!), a bloke in the gym said he could not believe I was doing heavy squats and deads today again. Um yeah, I am strength training and trying to lose fat...he is lean as and an iron man competitor...
*sigh*
You gals sound awesomely BAMF as usual...keep strong! And carry on!0 -
Hi everyone, do you girls lift with gloves if so what is a good brand that are not too thick. I'm up to 63 kilo deads and my hands were feeling it today.
No gloves, I use chalk for my barbell rows as they are not mixed grip and am at 72.5 kg (159.5 lbs)...I use mixed grip for deads so no chalk there yet. Have changed my grip (there is a Rippetoe video about this) and it seems to be helping with callus limitation.
Yes I saw someone post that the other day I'm definitely going to give it a go.0 -
Julie - just read your blog entry about the mud run - How awesome that your team was so supportive, and that you found parts of it to love! Now rest, woman.
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Stopping by to say hi. I seriously love this group.
I have the complex link bookmarked to study thoroughly soon. I'm coming up on the end of round 1 of SL. Just finished week 10 on Saturday. I'm trying to work out what I want to do. So far, I'm thinking of taking a week off, deloading, and doing another round. I'm going to take the week and focus on cardio ( :ohwell: ) and maybe incorporating some yoga. I really want to get some of this fat off. My mom started doing the HCG diet and has "lost" 20lbs in 2 weeks. She wants me to do it too, no matter how many times I politely tell her to blow it out her *kitten*.0 -
Stick to your guns, girl! :flowerforyou:0
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Stopping by to say hi. I seriously love this group.
I have the complex link bookmarked to study thoroughly soon. I'm coming up on the end of round 1 of SL. Just finished week 10 on Saturday. I'm trying to work out what I want to do. So far, I'm thinking of taking a week off, deloading, and doing another round. I'm going to take the week and focus on cardio ( :ohwell: ) and maybe incorporating some yoga. I really want to get some of this fat off. My mom started doing the HCG diet and has "lost" 20lbs in 2 weeks. She wants me to do it too, no matter how many times I politely tell her to blow it out her *kitten*.
Instead of doing a week of cardio, you could do your deload and start working back up but add in workout finishers at the end.
http://www.niashanks.com/2012/10/the-ultimate-workout-grand-finale/
^^ tghat's long and salesy so here's the short version:
99 Problems but the Twitch Ain’t One Workout Finisher
Do the following circuit ONE time, resting ONLY when needed. Time yourself. The next time you perform this finisher, try to beat your previous time. Why? Because it’s just awesome. Quit asking questions and rock it.
33 Jump Squats
33 Decline Close-Grip Pushups
33 KB or DB Swings
The 3’s Company Density Workout Finisher
Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed. Once the 3 minutes is up, you’re done.
1A) Burpee/Spiderman Pushup Combo (3)
1B) Lunge Jumps (3 reps per side)
1C) X-Body Mountain Climber (3 reps per side)
The Burpee/Spiderman Pushup Combo is something I made up on a random walk. It hit me out of nowhere. This is when you perform a burpee, but once you kick your legs out, you perform a Spiderman Pushup by bringing in one knee as you lower yourself and repeat that with the other leg (1 rep per side), and then kicking your feet back in and then stand back up.0 -
Instead of doing a week of cardio, you could do your deload and start working back up but add in workout finishers at the end.
http://www.niashanks.com/2012/10/the-ultimate-workout-grand-finale/
^^ tghat's long and salesy so here's the short version:
99 Problems but the Twitch Ain’t One Workout Finisher
Do the following circuit ONE time, resting ONLY when needed. Time yourself. The next time you perform this finisher, try to beat your previous time. Why? Because it’s just awesome. Quit asking questions and rock it.
33 Jump Squats
33 Decline Close-Grip Pushups
33 KB or DB Swings
The 3’s Company Density Workout Finisher
Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed. Once the 3 minutes is up, you’re done.
1A) Burpee/Spiderman Pushup Combo (3)
1B) Lunge Jumps (3 reps per side)
1C) X-Body Mountain Climber (3 reps per side)
The Burpee/Spiderman Pushup Combo is something I made up on a random walk. It hit me out of nowhere. This is when you perform a burpee, but once you kick your legs out, you perform a Spiderman Pushup by bringing in one knee as you lower yourself and repeat that with the other leg (1 rep per side), and then kicking your feet back in and then stand back up.
This may be something I do at home to see how well it works. 270lbs means that maneuverability can be an issue and pushups are incrediblty difficult (even the "girly" ones). I think doing a deload and lifting anyway is good. Thanks!0 -
This may be something I do at home to see how well it works. 270lbs means that maneuverability can be an issue and pushups are incrediblty difficult (even the "girly" ones). I think doing a deload and lifting anyway is good. Thanks!
yeah my complaint about those is that they are pretty difficult moves. (I didn't notice how much you had to lose) You can modify them all down to easier stuff but the short version is "do some full body with slight resistance jumping around and getting up and down from the floor for a few minutes".
You could also just finish your workouts with some more normal metabolic work -- swith only a minute or two of rest between sets. Bodyweight work is good here too, especially since at this point for you its probably plenty difficult. You could do bodyweight lunges and sit ups one day, and modified pushups or burpees and leg raises the next day. 3 sets of 12, lets say for now. Expect to be exhausted by the end of it. (and then when bodyweight lunges get to be too easy you either add jumping or hold a dumbbell).0 -
Never got back to check in yesterday, but my arm is about 90% better. I was able to do workout A, although certain movements bring a screaming protest from my elbow (none of the workout movements...mostly just picking up the plates movements).
My fractional "plates" are working great. I've been increasing by 2.5 pounds a workout instead of 5. It may be more of a confidence thing, but I guess whatever works, right? I may have to make smaller fractional set just for those *%&^% OHPs!0 -
My mom started doing the HCG diet and has "lost" 20lbs in 2 weeks. She wants me to do it too, no matter how many times I politely tell her to blow it out her *kitten*.
Post of the day. I can't stop laughing.0 -
I have the complex link bookmarked to study thoroughly soon. I'm coming up on the end of round 1 of SL. Just finished week 10 on Saturday. I'm trying to work out what I want to do. So far, I'm thinking of taking a week off, deloading, and doing another round. I'm going to take the week and focus on cardio ( :ohwell: ) and maybe incorporating some yoga.
If you intend to continue a lifting program of some kind after your first round of SL, I strongly recommend that you NOT TAKE AN ENTIRE WEEK OFF from lifting. I say this from experience. A nasty, nasty recent experience. It has taken me 2 weeks to recover from taking one week off. Lift lighter, but please lift. Your legs will thank you for it.0 -
My fractional "plates" are working great. I've been increasing by 2.5 pounds a workout instead of 5. It may be more of a confidence thing, but I guess whatever works, right? I may have to make smaller fractional set just for those *%&^% OHPs!
^^ yeah. I use fractional plates even on my deadlifts now. For whatever reason that 2.5 matters in my head . And lifting is as much a mental game as it is a physical one.0 -
It's been a gray and rainy day here in North Carolina. That coupled with the events in Boston had me feeling down.
And then my almost-3-year-old started squatting ATG up and down - up and down and said "Look Mommy, I'm getting strong muscles!"
And if you ever have any questions about form - watch a toddler - whether it is doing squats or picking up heavy rocks ala deadlifts, she always has perfect form, the little stinker.
I hope you and yours are safe today.0 -
The Burpee/Spiderman Pushup Combo is something I made up on a random walk. It hit me out of nowhere. This is when you perform a burpee, but once you kick your legs out, you perform a Spiderman Pushup by bringing in one knee as you lower yourself and repeat that with the other leg (1 rep per side), and then kicking your feet back in and then stand back up.
My brain says "Who would subject themselves to this madness?" while my inner masochist is jumping up and down going "ME ME ME!! It sounds FUN!" :laugh:
Standard cardio/non-SL workout for me today with workout B scheduled for tomorrow. Going to try a front squat with an empty bar tomorrow to test out the hip flexor.0 -
Workout this morning went ok. Squats are still a bit of a struggle. I'm wondering if I'm doing something wrong. I couldn't add 5lbs every time if my life depended on it. Oh well. I just stayed at 80lbs and struggled through them all. Kept feeling like I'd get stuck at the bottom.
Bench went alright at 77.5. I'm worried about 80 because I've never been able to get past it. I'm not sure if I "count" this week as a deload as in three deloads before moving to 3x5? I'm guessing not since I'm deloading due to time off and not necessarily failure.
Rows felt pretty good at a whopping 67.5lbs. I did notice I stood up-ish on my last rep on set 4. I have no clue why, but I'll need to watch that and stay focused.0 -
Morning all!
Today was pretty light for me....40 minutes on the treadmill on a mountain climb program. I am still in love with my barbell complex, however I have sadly determined that I should probably only be doing it 2 maybe 3 at the most times per week :frown: I think that these complexes will prove to be wildly effective!0 -
@auudi: when I feel myself wanting to stand up in the rows, it's because my legs are wanting to take over for my back. Could that be it (a fatigue thing)?
Vegas: I was gonna try to do a complex today, but I was so wiped after my deads I could barely get the weights back on the rack. Glad to see you still like them - it keeps me motivated to add them in (maybe Thursday).
Soooo:
Weird workout today. I'm on a diet break, and Fittree had me totally convinced I'd go in there and be superwoman. That didn't happen, but my eating was faaaaaar from clean over the weekend, and I had some gluten, which messes me up in a wide variety of ways. Sigh.
Squats 95 - was able to keep the good form from last week, and really focused on driving my hips up out of the hole.
OHP - I started with one set at 65, and realized that was stupid. Backed down to 60 to finish and next time I'll use my fractionals. I've been stuck here for a few weeks, but it's definitely my hardest lift, so I'm going to keep soldiering through
Deadlift - 155! This actually exceeded my goal for the month! I'm going to need to start using mixed grip, I think.
I also did some back extensions and bicep curls while I waited for some half-squatters to move off the racks.
Quick question - do you all do warmup lifts for your deads? I did two, one at 95 and one at 135 (5 reps each) and I felt like they zapped me for the working weight. Just curious how other folks handle this.0 -
kira - I don't do any warm ups for deads at this point. I had been doing two sets at working weight, but only when I didn't do any weighted squats.
Workout B for me today:
Squats - 65 with a front squat. Hip flexor felt okay so I will work here for a time or two.
OHP - 70 and hit every rep with okay form so I will move up to at least one set of 75 next time.
Deadlift - 175 --was supposed to be at 165, but I again got lazy with my plate math and jumped 15 lbs since the last time. I got all 5 in, but my grip suffered. I normally use chalk and the gym was out so I will probably try for 175 again next time to clean up my form/grip a bit more.0 -
<--- I posted a picture from dead lifts last night. 185 lbs for reps! 27 weeks preggers this week. Feeling pretty BAMF.0
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wow Leanne you are toally BAMF!!
B for me today, missed a golden opportunity for some BAMF weights of my own - 70kg (154lb) deadlifts and could have used 2x25kg plates, but it didn't even enter my mind. First time that has felt HARD, and I'm going to recheck some videos as I don't want to hurt my back!! But I'm jumping ahead as that was my last lift (and no I don't do any warmups!!)
Stuck at 45kg for squat and felt good, aware I'm not dropping quite down far enough on my last set so will keep an eye on it, and definitely go up next time. My pet gym receptionist was busy tonight but is working on Friday, so if I manage to get there after work (and before I go out for a curry with the girls! yay!) I'll try to finally get a video.
OHPs went up to 27.5kg (60.5 lb) and managed 55543 so quite chuffed with myself! I'm sure my form is horrible towards the end, but it feels good at the start. Remember ladies, squeeze everything! made such a difference
Finished with a hysterical text from the huz 'no rush the fatties will be a while'.. followed by '*kitten*. tatties'. Very funny! So yes we are having jacket potatoes with chilli, sour cream and avocado tonight, I'm going to be over my cals AGAIN (darn bran muffins!) but not by the horrendous unloggable amounts of recent days...0 -
Nothing to report, no lifting again til Thursday (tomorrow I have to sleep in as I'll be out late for a music show tonight!), but was interested in the deadlift warmup. I also have been doing a warmup at a lower weight...perhaps I shouldn't?
@kira....I love your happy-looking chicken photo. I've got some crabby chickens living in a 10x12 run as they won't go out in the snow, and it won't stop snowing!0 -
Workout B today
Squats 155lbs
OHP 75lbs 3x5
Deadlift 175lbs
It was hot as Hades in my gym this afternoon. It wasn't so bad that it made me sleepy, just enough so that I was sweating like none other.
Leanne: You are a BAMF! I love that picture.
I do some warmups with my deadlifts. It's more of a form check than anything.0 -
You GUYS!!!!!!!! Are all an inspiration to me !!!!!!!!!
So ... I said I'm going back to 3x5 ... well, today ended up being more of a staggered 5x5 (with weight increases on every set, with 1 final heavy "working" set).
I'm obviously not quite done playing around with things. LOL Feels great to push for heavy again though.
Squats ended up at 72.5, DLs back in the triple digits (100), BP was 62.5 and OHP 46.25. Super happy with the new program (and I use the word "program" loosely) so far, especially after a 2-day break of doing nothing much to speak of.
Time to clean the kitchen and then start work. Keep lifting, y'all amazing wonder-womens, you! :flowerforyou:0 -
I have a little warmups caculator app and I put in deadlifts at 150 and it gave me:
45 2X5
75 1X5
105 1X3
135 1X1
150 1X5
I had no idea! I hadn't been doing *any* warmups for deads. :blushing:0 -
Ges - do you have the SS calculator? That's what I have on my iPod, and I always adapt it somewhat. I just started doing the warm-up deads because I warm up on everything else - but shouldn't everything be pretty warm from the squats?
Dani - sounds like you are finding something that works for you, AND being a BAMF.
Leanne - Wow. I seem to find a new superhero every week in this forum!
Chubby - that is some serious weight on your squats!
Macy - I only have 3, so they manage in an 8x12 run okay. I used to have 4, and they free-ranged. But then a hawk found our house. . .so now they are on pretty permanent lock down. They don't like it, but my daughter loves to dig up worms for them, so it's not all bad.
lwoodroff - glad your OHP went so well - I'm at the same level, and boy is that tough! I did squeeze it all together today, per your suggestion, and it definitely helped!0 -
<--- I posted a picture from dead lifts last night. 185 lbs for reps! 27 weeks preggers this week. Feeling pretty BAMF.
OMG you are too effing adorable!!!! That picture is priceless!0 -
You GUYS!!!!!!!! Are all an inspiration to me !!!!!!!!!
So ... I said I'm going back to 3x5 ... well, today ended up being more of a staggered 5x5 (with weight increases on every set, with 1 final heavy "working" set).
I'm obviously not quite done playing around with things. LOL Feels great to push for heavy again though.
Squats ended up at 72.5, DLs back in the triple digits (100), BP was 62.5 and OHP 46.25. Super happy with the new program (and I use the word "program" loosely) so far, especially after a 2-day break of doing nothing much to speak of.
Time to clean the kitchen and then start work. Keep lifting, y'all amazing wonder-womens, you! :flowerforyou:
So I'm in the process of reading Rippetoe's Practical Programming because I want to learn more about his intermediate program. Your post here got me to thinking though.....and I know its super early in your lifting "career" and you really "should" be sticking with a "beginner" program for longer (see what I was doing there??lol) maybe due to your personality type you might be better off with a more intermediate program where there is some variety. Have you considered that avenue?
Gosh I hope people don't come out of the MFP walls and fry me for this recommendation.....I just feel like you maybe aren't giving yourself a true chance to "progress", know what I mean??? :flowerforyou: 0 -
So I'm in the process of reading Rippetoe's Practical Programming because I want to learn more about his intermediate program. Your post here got me to thinking though.....and I know its super early in your lifting "career" and you really "should" be sticking with a "beginner" program for longer (see what I was doing there??lol) maybe due to your personality type you might be better off with a more intermediate program where there is some variety. Have you considered that avenue?
Gosh I hope people don't come out of the MFP walls and fry me for this recommendation.....I just feel like you maybe aren't giving yourself a true chance to "progress", know what I mean??? :flowerforyou:
Would you prefer being fried in coconut oil or peanut oil? :laugh:
I hear ya. The thing is, I am progressing though. Because my squats went from 45 to 72.5, my DL from 90 to 100 (hey, that's something! and I'm still being uber cautious because I pulled a muscle at 115 so I'm taking it slower this time around), my OHP went from 20 to 46.25, and my BP from 45 to 62.5 in 2 months, including my detour to rep gains versus strength gains that lasted about 3 or so weeks, but I learned from it and at least didn't have to deal with a full reset when I went back to strength training. I could go up with the DL, but today I tried the mixed grip and so didn't care about lifting any big numbers.
I got my next few weeks planned out and printed up already and I expect to increase about 5 or so pounds/week on the big lifts and about 2.5/week on the upper body stuffs, which means my numbers are going to look a lot less dinky in about another month or two (here's to hoping! :drinker:)
I know I'm taking the scenic route, but I'm enjoying every minute of it. That's just as important to me as adding numbers every week. Believe me, once I set a firm goal for myself, I usually achieve it. I just happen to not have one at this time beyond something absolutely generic. I'm still enjoying the discovery phase, I guess you could call it.
I would have stuck with the 3x5, see, but this morning I wasn't happy with my effort so far, so I switched it up a little to a 5x5 of sorts. But, I don't care much for the A/B approach and so SL and SS as they're written aren't going to suit me. So, homebaked it is. Because I actually enjoy doing squats, benches, and OHP every.single.workout. Weird, Iknowrite? I get in my garage and grab my barbell and plates, and all is right in the world for about an hour. If I end up lifting a few extra pounds than I did last time, then that's just the cherry on top.
I'm really more intrigued with concepts rather than programs. Because I look at programs with the thought of "ok why did they put it together this way?" Then I pick it apart until I understand the concept(s) and thought process and gain enough confidence to try it my own way, more tailored to what I want and/or need from it. I really don't think you need to lift for 20 years to be able to put a basic program together, honestly, as long as you're a person of reasonable intelligence and you understand the main concepts and honor them. Mine probably isn't as effective as anything Rippetoe can come up with, but it lets me play the way I want to and it makes me happy. And stronger. And gets me in that garage regularly. I'm walking that line between "exercising" and "training" and that's fine. I got nothing specific to train for anyway, but my program helps me to do something other than just willy nilly "exercise" without actually accomplishing anything.
I think it's awesome that you care enough to put thought into my situation. Lots of brownie points for you in that regard!!! I love it !!! :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou: :flowerforyou:
And maybe we should take this to PMs so we don't make Tameko crazy with our constant fiddling about. :laugh: :laugh:0 -
I am enjoying this program I just gotta work on getting back to clean eating. I usually eat clean, work in court and have been in jury trials for the last 2 and a half weeks. Clean eating went out the door while staying late for deliberations, eating pizza and other bad carbs. Not to mention trouble sleeping. Soooo, the carb and sugar cravings kicked up a few notches and it is hard to fight them.
So my goal is to get back on that clean eating wagon so all my hard work won't be for nothing.
Okay, 2nd week on SL's workout #4 and B results are as follows:
Squat starting 45 today 60
OHP " 45 " 50
DL " 95 " 100
I know its early in the program but I am really working hard on form. So I am excited to see what is to come.
Happy Lifting to you all.0
