January workout check in thread
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Finally back in the gym this morning for B.
Squats 5x5 70lbs. Still not even close to where I was before so really just going through the form right now.
OHP: Kept just the bar for the 3rd workout and will add weight next time. Slow and steady.
DL: warmups 1x5 at 45lbs and 55lbs. Then 1x5 set at 65lbs.
Then threw in 15 minutes on the arc trainer for funsies since I had time. Have a good weekend everyone!0 -
if you don't like rows (and I don't do them since making something go 'ping'!) you could look at Starting Strength. No rows there, but there are power cleans for explosive force. And chin ups if you fancy them!0
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Decent lunch workout on this cold, snowy East Texas day:
Squat: 150 lbs 5-5-5-5-4 Tried to get that last one up, but just couldn't
OHP: 60 lbs all 5...this is progress, just hope I can keep it going
Deadlift: 215 lbs Only got 3 reps, but I was afraid to push it as this was a particularly hard weight and the last time I pushed myself on this lift, I ended up with a migraine.0 -
Squats 77.5kg (170.5lbs!) only got video of the final set, was working in with a guy who went up to 4 plates a side top set ("I'm going easy as it's 2 months since I last squatted"). I still felt bad *kitten* though so it's ok! Managed all 3 sets but as you will see from the video it is now feeling exceedingly heavy and I'm struggling with my form... note to self not only to go for a wee before the work sets but also before the final work set!
http://www.youtube.com/watch?v=gxGz_LSeg9A
Bench I actually got a spotter for each set (different spotter each time) and hit my 42.5kg 555.
Nothing else, come home to eat onion bhajis and vegetable samosas from the tesco deli counter with National Trust mango and ginger chutney!0 -
Hey ladies, welcome to the new comers...The scale! Is it possible to keep losing weight while doing this?
As for parallel I widen my stance for sure and toes out (easier on my inner leg too)
I have lost 3lbs in the last 10 weeks...(gained some over the holidays so that's net) but...I have actually gone down a size...so as said before the scale is a filthy liar...:laugh:
Best thing about Friday workouts...it's casual day at work and I wore my jeggins so came home took bra off, sweater off and ready to work out.
Anyway workout B for me today...Yah DL's :drinker: and no rows :drinker: :drinker:
And yes still listening to my 90's hair band music...def leppard, guns n roses...ah nostalgia...
Squats I decided to stay at 155 today just for form check...making sure I get low enough (bench behind me to be sure) and no leaning forward and knees out (takes all my concentration that is for sure) and since I am home alone that is not an issue...I really need to get my form checked soon tho before I get too heavy...some sort of video to post...
5x5 @ 155 and no issues on form...mind you the last rep on each set was hard had to really push on those but none the less feeling good on the form...I will have to get DH to video them on Monday since he is off shift.
OHP I am on my deload weight tonight of 75lbs after failing at 83.5x3...
OHP 5x5 @ 75 no issues....could feel the lifts in my obliques tho which is a great feeling...
DL attempting a new high for me ...190lbs...
1x5...last rep was harddddddddddddddddddddddddddd..hands are sore...the callous is building up big time
So DL new high for me...:smokin:
One of these days I am gonna test my 1MR's
Did my HIIT last night too..not so sore today...I think I will do that one another week and move along to something a bit more intense.
Have a good weekend Ladies.0 -
My concern? The scale! Is it possible to keep losing weight while doing this?
This was my concern as well. I have only done 9 sessions so far, but the answer is YES! I have continued to lose weight doing this program. The only cardio I have done since starting is family skate night 2 times...so it was not a cardio class...just skating for fun with the kids.
You'll have to tell me your secret..I've put on nearly 7 pounds since starting this program in early December!! :sad: But, trying really hard to ignore the scale because I really like the whole bad-*kitten* getting stronger part.
I am just eating at a deficit, but I have way more weight to lose than you do, so I guess that has been enough for now...I think you look fantastic, so I would continue to ignore that scale
Workout A today (My husband went with me! Yay! I was so nervous having him there that I smacked my head on the bar when I put my towel down, but he is used to me doing clumsy things like that :P )
Squat:
Warm up: 2x5 45lbs.
Work: 5x5 70lbs.
Bench:
Warm up: 2x5 45lbs.
Work: 5x5 65lbs.
Row:
5x5 75lbs.
My husband was happy with how quickly I got through my workout that he said he will give the program a try, too...I am really excited about this! I like having my son there, but I feel like I am taking to much of his time since he works out somewhere else with his friends.
I love the videos and congrats on all of the PR's lately!0 -
I haven't posted a workout in awhile, so here goes!
Workout A
Squats 1x5 @ 75lbs
4x3 @ 75 working my way back up, after deload for form
Bench 2x5 @ 55
2x5 @ 57
1x4 @ 57
Rows 4x5 @ 55
1x5 @ 57
I love my fractionals!
Stef, I keep meaning to ask you about your "hair band" workout mix. Is it one you made or did you download it? I need some new music!0 -
I was so nervous having him there that I smacked my head on the bar when I put my towel down, but he is used to me doing clumsy things like that :P )
Haha this is me too! :laugh:0 -
Here is a quick question for you ladies....
When doing rows do you use underhanded grip or overhand?0 -
No workout for me today. Cardio is a no-go and I'm not gone get my butt under heavy weight with the risk of coughing and dropping it.
I have committed to at least a half hour of mobility work, though! (And I'm getting some involuntary ab and chest work in the process >_<)Here is a quick question for you ladies....
When doing rows do you use underhanded grip or overhand?
For the bent over row I feel I get a better contraction doing underhand. (And I can move a lil more weight too, cuz the biceps come into play a bit more). I've been trying to keep my pendlay rows to overhand though. It's a bit easier off the floor, since you don't have to bend as much.
It's really up to you though. I don't think it makes that much of a difference in the long run.0 -
Here is a quick question for you ladies....
When doing rows do you use underhanded grip or overhand?
overhand. never thought about doing it under.0 -
I do the rows with overhand as well.
Got to the gym yesterday and they had to cut the boxing class short. We did about 20 min of HIIT style bag drills so I for sure got in the cardio. Since class ended early, I took the opportunity to get the SL A in that I had planed on getting today. Figured I could give myself the extra day of rest by putting in the time while I was already at the gym.
I did:
Squat: 90
Bench: 75
Rows: 85 - I couldn't figure out why the rows were feeling heavy at 75 last night. I knew I hadn't done them in a while, but I didn't lose that much strength......well, this morning I remembered that I put 2x10lb plates on each side.....which was 85 lbs, Plate math struck again.
And I like the set up they have at this gym versus my "old" gym. This one has bumper plates and 2 power racks, about 4 bench press benches, and a whole lot more space. The two gyms are sister gyms and I can go to either one for non-boxing workouts. The old one is closer to work for me so more convenient during the work day. I wish they would get a set of bumpers there. Having the first 10lb plates holding the bar at standard height really makes a difference.
Now I get two days off before the next boxing class.0 -
I row overhand as well...wouldn't underhand work the biceps more than the back like the overhand grip is intended?
I did the following early this morning:
squats 5x5 115
bench 5,5,5,5,4 80 :grumble:
row 5x5 950 -
I had my fifth workout the other day.
Squats at 85 lbs but I think my form was bad so I might stay at 85 next time... I find myself pushing back up with one leg more than the other during my last rep or so....
Bench press I tried to do 55 lbs but failed miserably so I went back down to 50. Those 5 extra lbs may as well be 100....
I didn't do rows. Is it ok to just do rows without bringing the bar to the ground each time? The plates on my rows aren't big enough. I feel like I have to bend over so far that can't be the proper form.0 -
I had my fifth workout the other day.
Squats at 85 lbs but I think my form was bad so I might stay at 85 next time... I find myself pushing back up with one leg more than the other during my last rep or so....
Bench press I tried to do 55 lbs but failed miserably so I went back down to 50. Those 5 extra lbs may as well be 100....
I didn't do rows. Is it ok to just do rows without bringing the bar to the ground each time? The plates on my rows aren't big enough. I feel like I have to bend over so far that can't be the proper form.
The trick is to bring the bar up until it rests were the bar would with 45's on. You can stack plates, use boxes, or even step platforms to bring it up. If you work out from home, see if you can get two 10lb bumper plates. They are full size like the 45's, but only 10 lbs. They keep the height correct and are good for rows and deadlifts when you're not up to 135 lbs yet. If you are at a gym, ask the management if they would be willing to get a set.0 -
Morning!
Day one for me - and cos I'm a feeble weakling I started super low. Workout A I just did 10lb for squat and bench press, and 15 for rows. It took me all of the 5 sets on each to get my form just right and my awesome husband was observing me so he could make sure I was coying the video form as closely as possible. I dont have a rack so he just picks it up and passes it to me - not sure how this will work when I get to higher numbers unless I find a house with rack space
Squat Q: is a heck-no to knees going slightly over toes? and where does the bar sit, exactly? I've never done this before and the most comfortable was putting my shoulders back slightly and the bar below the top-spine-knobble (technical term)
Press Confession: Okay, I dont have a bench so I put 3 chairs in a row to lie on. It's weird but it works the same way!
Row: I had to work hard to keep my elbows tucked in and coming up toward the ceiling but I got the hang of it by set 4, finally, along with not lifting the barbell and then leaning forward to put it down further away from my toes.
SO - Day one complete!0 -
Congrats on day one ghsfitnesspal!
Workout A this morning:
Squats 75lbs 5x5
Rows 60lbs 5x5
Bench 60lbs 5x5.
phew that 60lbs felt like a huge jump up from 55lbs.0 -
Squats: 150 lbs still and these were extremely hard today. My lower body felt very weak. My hip hurt unusually bad last night (I've had an issue for quite some time with pain in my left hip running down my leg). Perhaps this is why I felt weak today. I only got 5 sets of 3.
Bench: 85 lbs Finally got all of these today. Quite proud of myself
Rows: 90 lbs All of these as well.
Hopefully, Wednesdays lower body will be back in order :ohwell:0 -
Hey Ladies Workout A for me today..
@fitness gal when I start for the first time I had bench from my kitchen table is what I used....so doesn't sound weird to me at all and remember the bar weight when calculating what you are lifting...
So as I said workout A for me today doing some videos on squat form for "discussion" and disection
@ 160lbs today...debated doing 155 but said to hell with that...if I want form check lets do it on my heavy weight right now....so just to get through my workout without looking at them....:laugh: :laugh: :laugh: I will post them after I look and download to youtube regardless of what I see...I think I leaned forward on set 3 rep 3 and 4...time will tell.
Squats 5x5 @ 160....last rep on last set was...well iffy on if I was gonna get it but pushed it out
BP back at my deload weight of 110....lets see how I do this time...almost did a fractional but I don't want to under estimate the value of a deload or myself.
BP 4x5 @ 110 Yahhhhhhhhhhhh then 1x3 but still exceptionally pleased with that...
Rows on a deload as well so weight is 103.5 (I have weighted collar that weight exactly 3lb 8oz :drinker: )
So those were definately a deload...
5x5 @ 103.5 Yah...but I wont under estimate the value of this ....0 -
I went for a walk today, that counts as a workout, right? Still feverish and I have a hard time not taking 20 naps a day
Gotta go back to work tomorrow which is gonna SUCK. Don't think I'll be back in the gym for another 2-3 days at the VERY least.
What do you guys think I should do after a week off? Stick to the weights I was at or deload to make sure I don't overdo it? It's frustrating because I had finally adjusted and was about to actually go forward with most of my lifts, and knowing myself I'm probably going to try going for it anyway, but the smart thing to do would be to back off a bit, right?
@ghsfitnesspal That depends how far ahead of your toes your knees go? Depending on your body, it might be impossible for you to squat deep without your knees going a bit past your toes. However, if you're pushing them out like you should, it's not going to be a whole lot. Just don't forget to sit back when you go down as opposed to bending the knees!
And I did my first bench press with 10lbs dumbbells on my piano bench. It was, um, awkward. (You CAN do floor presses, btw. Not quite the same range of motion, but it's still an effective exercise from my understanding. At least until you can get properly equipped?)0 -
I hope you feel better soon Krokador.
Today was workout B
Squats:
Warm up: 2x5 45lbs.
Work: 5x5 75lbs.
OHP:
Warm up: 2x5 45lbs.
Work 5,5,5,5,4! :sad: 60lbs.
Deadlift: 1x5 135lbs.0 -
I'd take it easy krokador when you do get back. Feverish doesn't sound good!
Workout B today (express style 3x5 since I had to leave for work earlier than I'm used to post-lifting to travel)
-also had to get it in today rather than tomorrow since we are supposedly getting some good snow this afternoon and overnight. *crossesfingers*
Squats: 3x5 80lbs Form felt really good here
OHP: 3x5 50lbs. Did 45lbs the last 3 workouts and got all reps in! felt shaky on the last one though so I'll continue to up the weight after 3x still.
DL: 1x5 75lbs.0 -
Workout B today:
Squats 145 5x5 - this is a repeat from my last workout but I worked on form and have video evidence of ATG this time around; I credit including BW squats as my first warm up set for that
OHP 55 3x5, 1x4, 1x5 - will I ever get stronger on these? Presumably yes, but (Veruca Salt voice) I want it now!
DL 135 1x5, warmed up with the bar 1x5 and 95 1x50 -
I'm starting to feel like a back injury waiting to happen. 4 day break since the last session so should be the best chance I had.
Videos - straight upload to YouTube as the app I was using to strip the sound has a minute limit per month (how hard can it be to ditch the sound on a video?!) so hoping that they work..
Gym was busy and someone had -just- started with the squat rack so I was in the rickety cage. This spooked me a little (strange how settled one gets with equipment), and standing 80kg up for the first time was a bit scary. I managed 5,5,2.. well, if you want a giggle that final video will do it! I think I actually got too deep and got stuck in the hole.
Not sure I quite believed I could, and my form feels horrendous. As usual the video doesn't look as bad but .. well .. come to your own conclusion.
http://www.youtube.com/watch?v=wktsC0Kr4H8
http://www.youtube.com/watch?v=wkqi94jALyA
http://www.youtube.com/watch?v=H-EAT-gRUQs
The squats smoked me pretty much, but I was still delighted to get 100kg off the ground just once for the deadlift, especially as I didn't think it was going to move to begin with! This was a double overhand grip as well as the mixed grip felt so odd when I was setting up. Still playing with belt settings (and had to go and get it off someone too which was quite amusing! I have left it at the gym and am happy for people to use it, but it was funny).
http://www.youtube.com/watch?v=VZZ8nJZ2iPU
I don't think I sit back enough when putting the deadlift down - pivot too much from the hips with my arms.
So that wasn't a bad little run of straight progression all things being equal..0 -
here are my videos
Squat 2nd set, 160lbs rear view..I see issues..
http://youtu.be/MTaGRVMaP1w
A few issues here I feel too...
http://youtu.be/NkNw3edN1Y0 0 -
if you want a giggle that final video will do it! I think I actually got too deep and got stuck in the hole.
That was the most graceful bailout I have ever seen!0 -
Awesome job!!!Squats 77.5kg (170.5lbs!) only got video of the final set, was working in with a guy who went up to 4 plates a side top set ("I'm going easy as it's 2 months since I last squatted"). I still felt bad *kitten* though so it's ok! Managed all 3 sets but as you will see from the video it is now feeling exceedingly heavy and I'm struggling with my form... note to self not only to go for a wee before the work sets but also before the final work set!http://www.youtube.com/watch?v=gxGz_LSeg9A
Bench I actually got a spotter for each set (different spotter each time) and hit my 42.5kg 555.
Nothing else, come home to eat onion bhajis and vegetable samosas from the tesco deli counter with National Trust mango and ginger chutney!0 -
I AM ALIVE! Funny story: I sweat like 5 times more when I do mobility work right now than during my entire SL workout usually xD Ah, the joys of being sick. But I'm feeling much better tonight, so will attempt a bodyweight workout tomorrow. If all goes well, workout B is waiting for me on Thursday morning =D *fingers crossed*well, if you want a giggle that final video will do it! I think I actually got too deep and got stuck in the hole.
Whoops? I applaud your resolve to play it safe there. I would've probably tried to grind it out and hurt myself. Oh wait... xD (Also it looks like your knees aren't caving in much if at all! Progress! =D)here are my videos
Squat 2nd set, 160lbs rear view..I see issues..
The only thing I see is that you're barely hitting parallel. Do you have a foam roller? It looks like a bit of loosening up the hips might do you some good!0 -
Morning! Day 2, Workout B this morning, and a short run afterwards. the middle back of my thighs were pretty tight from Monday but it all went well.
Squat - 20lb - I definitely need to practise going to at least parallel without bouncing at the bottom
OHP - 10lb - I kept swinging this on the way up - have to concentrate to make it go straight up and move my head to not bash it, rather than moving it forward a little to avoid my face!
Deadlift -20lb. Is the bar meant to rest at the front of thighs, when you're fully stood up?0 -
here are my videos
Squat 2nd set, 160lbs rear view..I see issues..
The only thing I see is that you're barely hitting parallel. Do you have a foam roller? It looks like a bit of loosening up the hips might do you some good!
Yah no I don't have a foam roller....I told my husband my hips needed loosened he got that look....perv...
I will definately check into getting one tho...you might have to point me in the direction of what to do with it....hehe0
