February workout check-in thread
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Hooray for deadlift day!
I did c25k at lunch. It was cold and it sucked. It also made squatting so hard! :sad:
Madcow:
Front squats 45x5, 95x5, 115x5, 145x5, 175 2x5
OHP 45x5, 55x5, 65x5 75x5, 90x5
Deads: 45x5, 115x5, 185x5, 210x5, 250x5, 285x5
Accessory. Curls 103 3x12 and bodyweight back extensions 3x12 supersetted
Your numbers are my dream goals, Tree! All impressive, but 103 on BB curls? Wow :noway:0 -
What do you ladies do on non lifting day?
Run/fast walk intervals mostly. Sometimes I just walk my dog. I want to start doing Tabatas again, now that I've almost recovered from six weeks of being ill.
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Rofl no. 10# but I guess I fail at shift key! I only do them so my tendonitus doesn't come back.
On off days I have a few different things 1) recover! (most common) 2) cardio (an array) 3) strongman saturday0 -
So I did bench press last night, my "3" week of 5/3/1. Didn't go so well though.
Warmup Sets:
5 x 45
5 x 55
3 x 65
Work Sets:
3 x 75
3 x 85
3 x 95-I unracked the bar and immediately put it back down again, it just seemed REALLY heavy. Then I gave myself another minute rest, and tried again. Got 1 rep up, but didn't even try for a second. Rested 2 min, did another set of 1, then rested again and did another set of 1.
I did try a bit of a closer grip after watching that OHP video. I think I had my grip too far apart before, and it's just going to take some getting used to on a closer grip.
Assistance Work:
Dumbbell Flyes- 3 x 12 @ 40 pounds-Well I tried for 12, and got 10, 10, 8. I was tired!
Assisted Pullups- 3 x 10 @ 65 pounds supported. Actually went better than normal
I also used the rowing machine and did 1250m, I already beat my goal of 1000m for February!What do you ladies do on non lifting day?
I do 5-10 min of rowing or sprints on my lifting days, then I do a 30 min or so hill run on one off day, and a long, slow endurance run on my other off day, with a lot of foam rolling and stretching afterwards.0 -
Rofl no. 10# but I guess I fail at shift key! I only do them so my tendonitus doesn't come back.
See, I think you're such a badass, I would believe anything you told me. You probably could curl 103 (what an odd # lol) if ya wanted to anyhow.
I do curls because I like them. :bigsmile: Sometimes I do them in the squat rack just to see my gym owner's face. (Me, since I work out in my garage)
I think your bench numbers are awesome, Rugby! I can't wait to get back to 95 on bench. 0 -
I view all the lifts as a warm up for the set where you're supposed to go until you can't anymore. (Though not to failure, which is hard for me to understand, since we do as many as we can until we can't [fail?].)
For now, my weights are pretty light, so I've been hitting anywhere from 15-20ish reps on the last set and throwing in his recommended accessory stuff and Boring But Big on squat and deadlift days. (50%, not 70%! You're flipping amazing Krockador!)
There is a difference between AMRAP (as many reps as possible) and going to failure. Going to failure requires a spotter. It means trying until the bar won't move anymore. That's dangerous and will make it so your recovery will take longer.
And I was only stating what the guidelines are for BBB were. I only did it once for each lift, can't remember what % I used. It was above 50% but that's cuz my TMs were mostly below 100lbs at the time lol.
I have to admit I miss the + sets from Wendler. It was nice to push myself to a rep PR. But I'm sticking to 5x5 until at least the end of february!0 -
I got some cheap off ebay (about £3 I think) and just put it in a click seal tupperware tub..
have you or has anyone else used liquid chalk? It seems to be a good alternative without the mess..
I have a bottle of liquid chalk. It's awesome!!!0 -
I view all the lifts as a warm up for the set where you're supposed to go until you can't anymore. (Though not to failure, which is hard for me to understand, since we do as many as we can until we can't [fail?].)
For now, my weights are pretty light, so I've been hitting anywhere from 15-20ish reps on the last set and throwing in his recommended accessory stuff and Boring But Big on squat and deadlift days. (50%, not 70%! You're flipping amazing Krockador!)
There is a difference between AMRAP (as many reps as possible) and going to failure. Going to failure requires a spotter. It means trying until the bar won't move anymore. That's dangerous and will make it so your recovery will take longer.
And I was only stating what the guidelines are for BBB were. I only did it once for each lift, can't remember what % I used. It was above 50% but that's cuz my TMs were mostly below 100lbs at the time lol.
I have to admit I miss the + sets from Wendler. It was nice to push myself to a rep PR. But I'm sticking to 5x5 until at least the end of february!
Intellectually I know there's a difference, but my compulsive little brain has trouble with the concept. I'm learning, though.
Most of my lifts are fairly low right now. I doubt I'll be able to do the BBB at 50% when they get heavier. I was super impressed with the 70% because 50% at this weight is kicking my butt!0 -
Rofl no. 10# but I guess I fail at shift key! I only do them so my tendonitus doesn't come back.
See, I think you're such a badass, I would believe anything you told me. You probably could curl 103 (what an odd # lol) if ya wanted to anyhow.
I do curls because I like them. :bigsmile: Sometimes I do them in the squat rack just to see my gym owner's face. (Me, since I work out in my garage)
I think your bench numbers are awesome, Rugby! I can't wait to get back to 95 on bench.
Thanks! I'm coming back from a shoulder injury as well, so I should be happy I can at least get 95 pounds in the air once, but I want more!
ETA: For anyone who does Wendlers, I love this site, it calculates my rep weights for me:
www.strstd.com0 -
Hey ladies...I have to say I cursed.."Holy Effn' *kitten*" on more than one of these posts...numbers are great..
Fittree holy crap woman...
As for squats since I have deloaded and worked on getting lower I am finding it is being felt in more of my muscles...as well on that note...I like a wider stance and I am gonna stick with it esp after reading that article on bone structure ect...apparently my legs just like to be wide apart...:laugh:
Oh new Theroy as to why sexy time helps with squats....if on top...good warm up...
As for what I do on my off days...HIIT if I feel like it...couch if I don't. Waiting on all this snow to go so I can get outside more.
Krokador my husband suggested the same thing to me do more reps...I mean techinically that's what a deload does anyway right??? 6 of one half dozen of another.
Workout B for me today...Yah DL day....*does a little dance*
Squats are @ 150 today, still making sure I am getting low and really noticing how it works my obliques...and my butt...DH has been slapping is a lot lately...comparing it to the girls since there is two and they are perky...:laugh:
Squats 5x5 @ 150
OHP I was going to move onto 90lbs today and tried but couldn't get the first rep up...:grumble:
so back down to Mondays weight of 85lb and first set was hard...:sad: almost didn't get it all..what's up with that?
How can 5lbs make that much of a difference??? it's only like a small bag of flour....:sad: :sad: :sad:
OHP @ 85lbs 2x5, 2x4 and 1x3...:grumble: ticks me off I got this off on Monday but not today...
Gonna go back and look at monday and see what my food was like....who knows right...or perhaps it was the nice long weekend rest...
DL @ 170 again today as I know I broke form on 3rd and 4th rep so gonna stay here today...no biggy.
DL 1x5 @ 170 made sure form was good...all set to move on again.0 -
Question - After last night's crappy workout, where due to overcrowded conditions, I only did squats at my working weight, OHP at 5-10lbs less than working weight and zero deadlifts, I was planning on going tonight and doing only deadlifts. Tomorrow DH will want me to go to the gym with him, so should I:
A. Deadlift tonight?
B. Do workout B tomorrow and not "count" last night's workout?
C. Do workout A tomorrow and throw in some deadlifts at the end?0 -
Question - After last night's crappy workout, where due to overcrowded conditions, I only did squats at my working weight, OHP at 5-10lbs less than working weight and zero deadlifts, I was planning on going tonight and doing only deadlifts. Tomorrow DH will want me to go to the gym with him, so should I:
A. Deadlift tonight?
B. Do workout B tomorrow and not "count" last night's workout?
C. Do workout A tomorrow and throw in some deadlifts at the end?
Others might have a different opinion, but I would do Option C.
I wouldn't do A because you'll be squatting at a working weight the next day, and you likely won't have enough recovery time.
I wouldn't do B, and my reasoning is that the OHP did something, even if you weren't at your highest weight, and doing the same workout again so soon might not allow enough recovery time either.
I could also be completely wrong on both of those things, so I'm interested in hearing what others have to say as well 0 -
Question - After last night's crappy workout, where due to overcrowded conditions, I only did squats at my working weight, OHP at 5-10lbs less than working weight and zero deadlifts, I was planning on going tonight and doing only deadlifts. Tomorrow DH will want me to go to the gym with him, so should I:
A. Deadlift tonight?
B. Do workout B tomorrow and not "count" last night's workout?
C. Do workout A tomorrow and throw in some deadlifts at the end?
I'm with rugby here, do the DL at the end of workout A. If you want to push a bit, face pulls could hit your shoulders in a different way. Not necessary (you might find that the deload will help you, in fact), but an idea! Then perhaps move your 2 days rest over just this once (if they weren't already there) to properly recover for doing it again for the next workout B.
Tapout XT Competition Core: DONE! And it was.. easier than I remembered? Definitely not a walk in the park, still got a good sweat and huff and puff goin'... Still. Would I actually be getting stronger and more athletic? O_o
Tomorrow is B day and my utter failure on OHP the past 2 workouts make me really inclined on trying the extra rep thing. I'll letcha guys know how it goes Also, deadlift @bodyweight for a set of 5! My old PR, right around xmas, was a single rep at 185. WOO! 0 -
Rugby and Krokador, I think you guys are right. And, if I do workout A tomorrow, DH will be there to spot me on bench. I'm still a little shy about asking someone else. It feels a little silly, when it's only 60 lbs. I know, I know.......
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Cruisin: My bench is right with yours so, of course, I think there's nothing to feel shy about.
Krockador: Congrats on the BW deadlift!
Stef: 85 OHP is impressive. I would love to be there.
This is the first workout I've posted for February and it's not a normal one.
I used a chart from an article a friend sent me (Thanks, Chubby Checkers!) to figure out my post injury back squat 1RM. There was a lot of resting involved. 15 minutes between sets toward the end.
(Note: I did go to failure in this workout, but I was in a cage with a spotter and it's not something I normally do.) I was able to get below parallel on every lift, so I was happy about that.
It went like this: 45x5/65x5/90x5/105x3/120,135,150,165,180x1. Failed on 195.
Now I have my numbers for next month's Wendler. 0 -
Wow, I feel a little wimpy posting my numbers after everyone's awesome workouts. But at least you all give me some inspiration every time I see how much you BAMFs are lifting!
I started out already feeling tired and sore this evening because I did an intense HIIT session yesterday and man are my abs killing me tonight! Made it through though and finished Workout B, then my usual 2 miles of sprint intervals.
Squats - up to 85 pounds, completed all 5x5, BOOM
OHP - second attempt at 65 pounds and was oh so close: 4,5,5,5,4. Tried that new sort of hip thrust technique from the vidoe that cruisin_scrapper sent around and I really liked it. Didn't feel any pressure on my lumbar vertebrae at all, so thanks again for posting that link!
DL - 115 pounds, 1x5
Now I'm whipped and laying on the couch watching the Olympic opening ceremony. I have to admit it, I'm a total Olympics dork, can't get enough!0 -
To everyone who is thinking that their weights are "low": They aren't! Everyone starts out lower, some are able to progress farther, and we are all able to be our own versions of BAMFs. At least we are getting it done when there are so many other people afraid to even start.
No lifting for me yesterday, it was Boxing Class day! I've taken my son (5 year old) with me the past two Friday's and he has really gotten into watching the class. He even wanted to do the full conditioning circuit after class. So we did a ladder drill, bag, push ups, sit ups and he had done burpies with me when I did them. I wish their youth class was a better time for us so he could take his own class.0 -
Workout B and then some! I'm feeling better. Clean eating DOES affect gym performance.
Squats @ 150 5/4/3/5/4
I think I'm gonna need to start resting a bit more between sets. The most I hit atm is 2 mins, and usually it's just 60-90 seconds. That is where the 3 came from. These are getting heavy!
Deadlift @ 185x4
bar didn't even break the floor when pulling double overhand. I'm not very comfy pulling mixed grip yet. I then added a set of AMRAP sumo deadlift @ 135 and hit 10 reps. Had a little more in me but I'm not comfy with the sumo pull yet and my form was breaking down.
OHP 60x5x6
That 6th rep was no walk in the park! But I really felt the shoulder contraction and focused on keeping my core and butt tight and pushed through all sets. I might not hit all reps at 65 but we'll see!
One Arm DB Row 50x4x5 and 50x4
I did do a 5th rep on the last set but the form was so bad I decided not to count it. This is accessory-ish work, anyway
Close grip Bench 95x3x8
I'm going to start benching heavier close grip than normal grip if this keeps up O_o AND MORE REPS TOO WTF?!
EZ Bar Curl 50x2x6, 50x4 and a drop set of 30x8
2 rounds of Death by barbell (complex of hang power snatch, overhead squat, push press, drop lungs, romanian deadlifts and barbell bent over rows).
45 @ 8 reps -> I hit myself in the chin doing the 3rd push press. Chipped a tooth. Spit it out and basically kept going. But ow >_< But I forgot to time myself
55 @ 6 reps -> 3min11seconds
I tried to hit 65 @ 4 reps but The first snatch was so bad I decided to call it a day. I'm gonna go for a walk here in a moment and do some hanging knee raises and russian twists when I come back 0 -
45 @ 8 reps -> I hit myself in the chin doing the 3rd push press. Chipped a tooth. Spit it out and basically kept going. But ow >_< But I forgot to time myself
55 @ 6 reps -> 3min11seconds
You were in beast mode with this workout! I don't think I could have kept going...reading this paralyzed me for a couple seconds just sympathizing!
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Workout A yesterday:
Squats:
Warm up: 2x5 45lbs.
Work: 5,4,5,5,5 95lbs. it felt better putting two 25's on there than actually feeling it...I had my footing off on the second set and I guess that was enough to not be able to push out that 5th rep. My last set I was really struggling with the fifth rep...so much so that I glanced in the mirror and saw how red I was, at the same time a man noticed and looked like he was going to sprint over to help...in my head I was like...Noooo...don't you come over here! So yeah...I finished that 5th. one...that was great motivation to finish it! :laugh:
Bench:
Warm up: 2x5 45lbs.
Work: 5x5 85lbs.
Row: 5x5 85lbs.0 -
Wow! Reading through all your workouts -- so inspired by the work ethic and gains you all have!
Workout A this morning
Squat: 4x5 @85lbs (deload weight; had to work on my depth)
Bench Press: 5x5 @40lbs (20lb dumbbells because of the shoulder problem I had a few weeks back)
Inverted Bodyweight Row: 2x5 @bodyweight, ~154lbs
Gah, I shot myself in the foot with newbie gains! My squats kept going up but my upper body never had a chance. Now it feels so behind...0 -
Saturday workout. Hopefully the weather behaves this week and I can go back to MWF.
Squats
45x5, 95x5, 125x5, 150x5, 185x5, 210x5, 240x3, 185x8
Bench
45x5, 55 2x5, 65 2x5, 80 2x5, 95 2x5, 110 2x3 85x8 Interspersed throughout were assisted pullups 7x5. I'm trying to really push up my bench because it's my worst lift so I do double working sets and alternating with pullups.
Rows
45x5, 65x5, 70x5, 80x5, 95x5, 70x8
Dips 3x6
Then c25k week 2 workout 30 -
Always so impressed by you ladies!
Today was Workout A for me
Squats
Warm up 2x5 @ 45lb.
Working 5x5 @ 65lb. I kept it there from last time and my form still wasn't great, but better than last time. I think 1 more round at this weight and I'll be ready to move up.
Bench press
Warm up 2x5 @ 45lb.
Working 5x5 @ 55lb. I struggled a bit on the last 2 sets, but I pushed through and got all 5
Rows
No warm up unless you count taking all the giant weights the dude before me left on there :grumble:
5x5 @ 55 lb. I rocked these! :happy:
Afterwards, I rowed on the machine for 15 minutes or so.
Also was very excited to use my new gym towel today! It's a zip zac and has a zipper pocket that holds my keys and phone (I use the SL app so I need it with me on the floor). It was super convenient...I'm such a dork! :laugh:
ETA: I've lost 2 lbs since starting 2 weeks ago and 12.75 inches from my body! Super excited and want MORE results!!!0 -
Also was very excited to use my new gym towel today! It's a zip zac and has a zipper pocket that holds my keys and phone (I use the SL app so I need it with me on the floor). It was super convenient...I'm such a dork! :laugh:
ETA: I've lost 2 lbs since starting 2 weeks ago and 12.75 inches from my body! Super excited and want MORE results!!!
That towel sounds cool!
Congrats on the losses!0 -
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Also was very excited to use my new gym towel today! It's a zip zac and has a zipper pocket that holds my keys and phone
I MUST have one of these!!!0 -
Also was very excited to use my new gym towel today! It's a zip zac and has a zipper pocket that holds my keys and phone
I MUST have one of these!!!
I got mine from eBay. Just search zip zac gym towel and a bunch will come up. I love it!0 -
Took yesterday off due to stiffness, but got in a good workout today:
Squats: 145 lbs. All 5 sets.
OHP: 70 lbs...worked HARD to get all 5.
Deadlift: 225 lbs. Only got 2 up, but figured as much since my 200 lb warm up was tough.
Congrats to whomever lost 2 lbs and all those inches! I'm jelly. My body isn't wanting to let go of much, but my eating hasn't been that great either :ohwell:
Pictures are showing progress though and my love says he can tell :bigsmile:0 -
It turned out to be a good idea for me not to go to the gym last night, because I spent the evening dealing with crap involving my ex DIL and her a-hole husband and worrying about my granddaughter. :explode: I woke up pissed off and that worked out in my favor at the gym this morning!
Workout A (kinda)
Squats 5x5 @ 72 form still good, moving to 75 next workout
Bench 5x5 @ 60 broke through my plateau,finally!!!!!!! :bigsmile: :bigsmile:
DL 1x3 @ 135 got the 4th one off the floor, but couldn't manage a good lockout
I ended up not doing rows, because hubby was done and ready to go. I really wanted to deadlift and try 135 again, since I didn't get to do them the other night. I'm not sure how I'm gonna get back on track, but I'll figure it out!0 -
You guys are awesome! Very inspirational.
I did workout b on Friday and it didnt go too well.
Decided that I should focus some time on warm ups. In my stupidity I did them with an empty bar, but since I workout at home my bar is only 15lbs. So felt kind of pointless. (I will be getting a 45lb bar soon hopefully).
My work sets went:
Squats 5x5 65lbs (I really like squats)
Bench Press 5x5 55lbs (Felt kind of tired by the last one but kept pushing)
Barbell Row 4, 4, 4, 5, 3 - 70 lbs
I honestly believe that I must have done these rows incorrectly last time because I wasn't pulling all the way up to my chest. I also think that I may have been using momentum to get the bar up which again probably isnt correct form at all. Felt SO upset that I couldnt manage these. So I am considering going down to 40 lbs until I get the form proper. What do you guys think?
Started the tdee method a couple weeks ago, watching my macros and starting the stronglifts program while doing interval cardio in between and am super happy to say it finally broke my 2 month plateau!!!0 -
Tapout XT2 Fight Night in the books! So much sweat! If you guys ever need a 1-legged conditioning move that also works the core something fierce, try this one. It's my favorite out of the whole workout:
Speed skater touch the ground exploding into an uppercut on the other side.
With the weighted gloves it hits the obliques quite strongly (or a VERY LIGHT dumbbell would do the trick here too). I think I'll be doing that as a 4 min tabata finisher in my workouts sometime. 20s on one side, rest 10 secs, 20 secs on the other side, rest 10, repeat 4 times. SMOKED!
Now that I've dried up a bit it's time to foam roll and do mobility work so that I can hit the gym tomorrow. Um, an epsom salts bath would also be really nice.
Keep hitting the wieghts guys, you,re all doing great! =D0
