February workout check-in thread
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Workout A! Got to the empty squat rack to discover someone had left a loaded (90lbs) trap bar sitting on the bars. Like, how did he even do that...? Had to lift it out. There was a guy working nearby who got up to help me, but obviously I didn't need it! Woohoo! Strong lady. Sorry, workout euphoria. :bigsmile:
Squat:
Warm ups, 1x5, 95lbs // 1x5, 100lbs
3x5, 145lbs [YESSS, only 10lbs from BW]
Bench:
Warm ups, 1x5 45lbs
5x5, 55lbs
Dumbbell Row: 4x5, 60lbs [2 30lb dumbbells]
Felt really good after my work today. I've been feeling kind of tubby lately (eating up to my TDEE again, plus TOM) so knowing I can kick *kitten* in the gym made it all better. :glasses:0 -
I'm wondering WHY he even did that.0
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Right? And it's one of these babies, so not sure what he was doing with the trap... so very confusion.I'm wondering WHY he even did that.
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Trap bar on the squat racks? Weird!
Workout A yesterday:
Squats 5x5 @ 75lbs still working on t!ts up, my dang back hurts after I do them now, guess it's the arching for TU
BP 5x5 @ 60 DH touched the bar on last set/rep, I grunted no! and got the rep, so it counts, lol!!!
Rows 5x3 @ 55, 5x2 @ 57 will go to 57 next w/o or maybe give 60 a try!
NIce lifting ladies!!! Keep it up. :flowerforyou:0 -
I started round 3 of Wendlers today, after deloading last week. I kept my OHP and bench press the same for this go, but I've upped my squat and deadlift numbers.
OHP day, my 5 week.
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Working Sets:
5 x 50 pounds
5 x 60 pounds
5 x 70 pounds
Assistance Work:
Assisted Dips-3 x 10 @ 45 pounds
Assisted Chins- 3 x 10 @ 45 pounds
Well, not only did I not get 5 reps at 70 pounds, I only got 1. Last round I was able to get three, so it seems like I've actually gotten weaker :grumble: I'm going to keep going with the numbers as are, and then repeat again next round.0 -
I started round 3 of Wendlers today, after deloading last week. I kept my OHP and bench press the same for this go, but I've upped my squat and deadlift numbers.
OHP day, my 5 week.
Warmup Sets:
5 x 45 pounds
3 x 50 pounds
Working Sets:
5 x 50 pounds
5 x 60 pounds
5 x 70 pounds
Assistance Work:
Assisted Dips-3 x 10 @ 45 pounds
Assisted Chins- 3 x 10 @ 45 pounds
Well, not only did I not get 5 reps at 70 pounds, I only got 1. Last round I was able to get three, so it seems like I've actually gotten weaker :grumble: I'm going to keep going with the numbers as are, and then repeat again next round.
Yeah, the OHP can be tricky. Maybe you could try adding in a back-off set just to get a little more volume? I didn't stick with it long enough to know if it was really working, but I always felt like a BAMF cranking out AMRAP sets at the first working weight. If anything, it gives ya a psychological edge going into the next workout. "I can do 17 reps at 50lbs, so hey, 3 reps at 55 will be easy.peasy! 3 reps at 65? Pah! 3 reps at 70?! Sure, I can do that. BRING IT ON!) Now that I think about it, this is kind of how I led into my one 75lbs single around xmas haha. Don,t give up!
I'm antsy to go do my squats tomorrow or wednesday! Dammit!0 -
Yeah, the OHP can be tricky. Maybe you could try adding in a back-off set just to get a little more volume? I didn't stick with it long enough to know if it was really working, but I always felt like a BAMF cranking out AMRAP sets at the first working weight. If anything, it gives ya a psychological edge going into the next workout. "I can do 17 reps at 50lbs, so hey, 3 reps at 55 will be easy.peasy! 3 reps at 65? Pah! 3 reps at 70?! Sure, I can do that. BRING IT ON!) Now that I think about it, this is kind of how I led into my one 75lbs single around xmas haha. Don,t give up!
I'm antsy to go do my squats tomorrow or wednesday! Dammit!
I like how we think alike :happy: I got pissed off after only getting 1 rep, so I dropped the weight down to 65 pounds and did as many as I could, which turned out to be 7, a new PR for me at that weight! I think if it happens again, I'm going to drop the weight even further and do more volume, that sounds like an excellent plan 0 -
Hi everyone, I'm a newb and loosely followed the program last night to see how it would feel focusing on strictly these exercises.
This is what I did...
Squat:
bar x 10 x 3
95 x 5 x 2
115 x 5 x 2
135 x 5 x 2
155 x 5 x 2
185 x 1
Bench:
bar x 10 x 3
95 x 5 x 3
115 x 5 x 3
135 x 1 x 2
Rows:
65 x 10 x 3
75 x 5 x 3
80 x 5 x 3
OHP:
50 x 5 x 3
60 x 5 x 3
75 x 3 x 3
Deads:
135 x 5 x 3
185 x 1 x 3
205 x 1 x 2
235 x 1 0 -
awesome deadlift MOM3LoveBugs!
Feeling meh when I went to the gym, but I feel much better after my workout.
Squat: 170 lbs 3x5
Bench: 95 lbs 5-5-4
Rows: 105 lbs 5-5-4
I also did 3 sets of 8 reps at 75 lbs of seated rows. Turns out, our gym doesn't have a rowing machine :sad: However, I do like the seated rows.0 -
Worked up to 65kg squats 3 sets of 5. I'm going to jump up by 5kg a time until I get close to where I was..
Bench wasn't really happening, think I tried to be a bit ambitious after so long out - 42.5kg x 2 then a roll of shame (ow). Knocked out 40kgx5, then decided to have a go at power cleans again..
Probably should have done them first rather than when I was tired, but it was super busy when I arrived, platform and squat rack were busy so I was squatting in the wobbly cage as it was.
Anyway, if you want a laugh...
http://www.youtube.com/watch?v=7PLIOJWJd5s
I think I messed my head up by trying to read SS chapter on PCs, then psyching myself out a bit on the arms being straight and everything else.. oh and before I started recording a bashed my right knee very hard on the first attempt. Keeping the bar against the shins/thigh until the jumping point is almost impossible! So feeling a bit bummed about it all really.
I also don't know how you get into the rack position well with elbows up.. if I do this I both strangle myself and bash my collar bones. Don't have a vast amount of meat on the front of my shoulders!0 -
Lydia - Have you ever seen this
http://www.youtube.com/watch?v=mEyoH5FV03s&list=TLE5zPygbv6wGkRll1rbhh30Dg0gsTa73k
As I said earlier, today was B day. Between my squats I was watching a guy benching 405 lbs. I let him know I was greatly impressed and he said "Thanks. I can do much more than that, we are just working on a deloaded pyramid right now." :huh: :drinker:
So for me:
Squat 5x5 @ 125
OHP 5x5 @ 70
Dead 1x5 @ 135, 165, 180 - kept the double overhand grip on the 165 lift so that is a bit of an increase for me.
Then did 3x10 @ 95 hip thrusts
Got in 1 set of 10 landmine 180's with just the bar and one set of 5 toes to bar. Some guy jumped in and loaded up the bar that I was using for the landmines and I didn't want to fight to get back the bar. Then on my second set of toes to bar, I had a sharp pain in my shoulder so instead of trying to push it, I moved onto something else.
Finished off with 3x10 w/25 lb plate back extensions and 2x10 incline flag poles.
A little bummed about the shoulder pain, but it was only during the hang and slight rotation. It has not given me any more problems since.0 -
Mom3Lovebugs, you can't fool us, you're no newb! :flowerforyou: Not to lifting at least! Great workout!
Aw, Lydia, you'll get it the power clean! (says I, who has never even tried, you're one step ahead of me)
jstout, that is a crazy heavy bench!0 -
Worked up to 65kg squats 3 sets of 5. I'm going to jump up by 5kg a time until I get close to where I was..
Bench wasn't really happening, think I tried to be a bit ambitious after so long out - 42.5kg x 2 then a roll of shame (ow). Knocked out 40kgx5, then decided to have a go at power cleans again..
Probably should have done them first rather than when I was tired, but it was super busy when I arrived, platform and squat rack were busy so I was squatting in the wobbly cage as it was.
Anyway, if you want a laugh...http://www.youtube.com/watch?v=7PLIOJWJd5s
I think I messed my head up by trying to read SS chapter on PCs, then psyching myself out a bit on the arms being straight and everything else.. oh and before I started recording a bashed my right knee very hard on the first attempt. Keeping the bar against the shins/thigh until the jumping point is almost impossible! So feeling a bit bummed about it all really.
I also don't know how you get into the rack position well with elbows up.. if I do this I both strangle myself and bash my collar bones. Don't have a vast amount of meat on the front of my shoulders!
Hmm, from watching the video, I think your main issue is trying to flip the bar up (kinda like you're doing a snatch) rather than pull it up. Have you ever done high pulls? You did a session with a PT right? Did he start you off with high hang cleans (above knees)? That's basically the only move I do as far as cleans go atm (paired with OHP because I don't like unracking the bar on my shoulders. The hieght is never quite right...) but I've tried some full power cleans and they feel a lot more powerful and "right" than the hang cleans do. In fact, last time I did them I pulled the bar too high (with the smallest bumper plates, so 65lbs) and it crashed down on my shoulders because I wasn't prepared for the extra power coming out of the bottom haha xD
As for the rack position, that's something you can work in between squatting or OHP warm-up sets before loading the bar too much. Just trying to press it in the right spot while "holding" it, seeing how it feels. It takes a while to get it right but once you find that sweet spot it's actually not too hard to keep hitting it. (I got a good amount of bruises near my collarbone before I did).
Also, you might wanna be careful on the way down. It looks a lil dangerous the way you bend forward with the bar.
If it can help anyone, these are the two videos I basically learned my technique from (aside from reading SS).
Snatch progression
http://www.youtube.com/watch?v=C8cAwzQx8nE
Hang Squat clean progression
http://www.youtube.com/watch?v=_i9PYreNypI
If the gym isn't too busy I might try to video some squats and cleans tomorrow. I do need to check my own form. And here i am commenting on everyone else's xD0 -
Anyway, if you want a laugh...http://www.youtube.com/watch?v=7PLIOJWJd5s
I think I messed my head up by trying to read SS chapter on PCs, then psyching myself out a bit on the arms being straight and everything else.. oh and before I started recording a bashed my right knee very hard on the first attempt. Keeping the bar against the shins/thigh until the jumping point is almost impossible! So feeling a bit bummed about it all really.
I also don't know how you get into the rack position well with elbows up.. if I do this I both strangle myself and bash my collar bones. Don't have a vast amount of meat on the front of my shoulders!
I would work on hang cleans to get the explosive bit right, can't remember how its demonstrated in SS but hang clean to front squat is a good start get the top movement fluid and the racking sorted. Then practice the hip drive from pulling from the floor. Oly lifts take a lot of breaking down and technique worked. Great explosive power move though :bigsmile:0 -
yeah I got myself in a tangle really. bringing the bar down like that is cos I still have bruises on my thighs from a week ago when I was catching them all on my thighs! lol.. I've sent the vid to the PT and will get some feedback
Jstout thanks for the link, I'll check it out!0 -
Wow yall are doing awesome! I can't do cleans either, so props to taking the step!
Woke up before my alarm monday morning so naturally I set it later and went back to sleep, thus missing gym time...
So did A today:
Squats 115lbs 3x5. Really working on keeping my chest up like lwoodroff. It helped to really focus on getting my core and chest up with the hips instead of doing good morning style.
Rows; 70lbs 3x5. I did them, but prettyyyy sure I couldn't do 75lbs next time. This is my 3rd time @70 so I'll move up but it just won't be pretty! haha
Bench: 3x5 75lbs!! Last round of SLs when I first initially started back in August I never got this high. I think focusing on breathing and form really has helped.
Happy hump day ladies!0 -
I thought I was going to fast until noon today... Nope! Squat day!
105x5
120x5
135x12
105x5x10
I got videos... But when I got there both power racks were in use so I had to use the uneven rattly squat rack stacked in a corner. the angles I managed to get were terrible... This is the best one I could get, 2nd set of 10 I think
https://www.youtube.com/watch?v=Pw31ja5pdcw&feature=youtube_gdata_player
Power cleans
45x8 hang cleans as a warm-up
65x8
75x8
80x6
https://www.youtube.com/watch?v=RDZvzuc2VL4&feature=youtube_gdata_player
The video is of the second workset. You can see my form (mainly the leg dip) starts to break down around the 5th rep. These weren't *too* hard though. I might progress the weights and take down the reps and do a couple more sets next time.
Barbell good mornings
65x15
70x11
70x12
superset with 12 jump lunges on each side
And to finish it off:
Cable crunches 105x3x15
FOOOOOOOOOOODDDDD! (So, anyone has thoughts on the form? I actually haven't had a chance to watch them fully yet xD I think my knees shoot forward a bit on the squats, I'll have to work on that)0 -
Anyway, if you want a laugh...http://www.youtube.com/watch?v=7PLIOJWJd5s
I think I messed my head up by trying to read SS chapter on PCs, then psyching myself out a bit on the arms being straight and everything else.. oh and before I started recording a bashed my right knee very hard on the first attempt. Keeping the bar against the shins/thigh until the jumping point is almost impossible! So feeling a bit bummed about it all really.
I also don't know how you get into the rack position well with elbows up.. if I do this I both strangle myself and bash my collar bones. Don't have a vast amount of meat on the front of my shoulders!
Work on your Hang Cleans, with just the barbell. Practice, practice, practice! Once you get proficient with those then I'd suggest moving to the floor with the barbell & light weights.
Also, just my humble opinion, but I'm not a fan of the way Rippetoe teaches the Power Clean. I'm learning with more of an Olympic style as taught by Mike Burgener and Greg Everett. I'm reading a book (and have the DVD as well) called Olympic Weightlifting by Greg Everett and it is excellent. He breaks down the lifts (Clean & Snatch) into 3 pulls which makes it much easier to comprehend (at least for me, anyway). Might be worth looking into. These lifts are amazingly technical and take a lot of time and patience to learn correctly.0 -
thanks, I had a session with a trainer last week to learn them, and then confused myself by reading the chapter in SS! going to just go back to the way he taught it (from the floor, basically the deadlift section, then the shrug and the jump and catch.. although he used lots of amusing terminology that I can't help but challenge). Once I get vaguely proficient I'll tweak form!0
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I thought I was going to fast until noon today... Nope! Squat day!
105x5
120x5
135x12
105x5x10
I got videos... But when I got there both power racks were in use so I had to use the uneven rattly squat rack stacked in a corner. the angles I managed to get were terrible... This is the best one I could get, 2nd set of 10 I thinkhttps://www.youtube.com/watch?v=Pw31ja5pdcw&feature=youtube_gdata_player
Power cleans
45x8 hang cleans as a warm-up
65x8
75x8
80x6https://www.youtube.com/watch?v=RDZvzuc2VL4&feature=youtube_gdata_player
The video is of the second workset. You can see my form (mainly the leg dip) starts to break down around the 5th rep. These weren't *too* hard though. I might progress the weights and take down the reps and do a couple more sets next time.
Barbell good mornings
65x15
70x11
70x12
superset with 12 jump lunges on each side
And to finish it off:
Cable crunches 105x3x15
FOOOOOOOOOOODDDDD! (So, anyone has thoughts on the form? I actually haven't had a chance to watch them fully yet xD I think my knees shoot forward a bit on the squats, I'll have to work on that)
It doesn't look like the knees are too far forward from the vid, depth is spot on maybe a little short on the first rep but the weight is coming up easy and your torso is keeping upright, one fluid explosive movement looks like a solid rep squat to me :bigsmile:
I don't really know enough about Oly lifts to comment but looks fluid enough
This vid explains how I understand power cleans to go:
https://www.youtube.com/watch?v=XDxK_8iX__U
:drinker:0 -
FOOOOOOOOOOODDDDD! (So, anyone has thoughts on the form? I actually haven't had a chance to watch them fully yet xD I think my knees shoot forward a bit on the squats, I'll have to work on that)It doesn't look like the knees are too far forward from the vid, depth is spot on maybe a little short on the first rep but the weight is coming up easy and your torso is keeping upright, one fluid explosive movement looks like a solid rep squat to me :bigsmile:
@Krok, I agree with girlie, that looks like pretty excellent form to me on the squats! I'm useless at critiquing power cleans though lol.
I did deadlifts today, my 5 week of 5/3/1
Warmup Sets:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
Work Sets:
5 x 125 pounds
5 x 145 pounds
5 x 165 pounds-I got 6 here
Assistance Work:
Good mornings- 3 x 12 @ 65 pounds
Hanging Leg Raise- 1 was aiming for 3 x 15, but I got 3 x 12 instead
I skipped my cardio, my legs were shaking pretty badly after the good mornings, I upped the weight from last round. I'll get it in on the weekend instead. I still love deadlifts!0 -
Cold evening and not a very motivated workout last night:
Squat
Misc warm up reps
Work: 5x5x135
*one of the Starting Strength form cues is to focus your eyes out ahead of you just over the floor rather than up and in the mirror. Such a simple cue -- makes a huge, HUGE difference for me. Working on good form + ATG so I'll stay at this weight next time.
Bench
warmed up @45 and 65
Work: 5x5x75
*adjustments to form make these so much easier - particularly squeezing my shoulders together These were pretty easy - my DH was there to spot but wasn't needed - if he's there next BP day I'll add weight otherwise I'll stay here and maybe try one set at 80 just to see how it goes
Rows
wanted to be in the hot tub more than I wanted to row so, did 3x8x45 and called it a night
I'm almost back to my highest weight on the squat and my goal for March is to squat my body weight (so + 20 lb). So yeah - it's a goal... shoot for the stars and all that (grin)
Excited for my next workout - whoever posted that OHP form video - THANKS! I tried this out with just the bar yesterday and it felt awesome. Ready to rock the deadlift on Thursday too.0 -
Workout B for me today Yah DL day.
Staying at 160 on my squats due to sucky form and breathing on monday...
1st set seems so hard but I got it out...not quite as low as I have been going but still below parallel,
Wednesday workouts always seem a little bit harder than Monday and Friday...odd. could be the DOMS as well today I don't but staying at 160 for Friday too...form was soooo bad on the last 2 sets...on Set 4 rep 5 I hit my box (parallel guarantee) started right back up and must have "bounced" to much as it caused a lean forward and I could feel the bar start to roll forward...eek. It didn't but wow scary...teach me to grip it better and not lean and bounce...
Squats @ 160 5x5 but ugly assed form
OHP @ 88.5 3x5, 2x3, please regardless and glad I did the weighted collars.
DL @ 190 1x5 RAWWWWWWWWWWWWWWWWWWRRRRRRRRRRR
Almost psyched myself out on those and was gonna do 185...but I said nope you can do this and I did...Yah.0 -
Week 3 of 3rd cycle of Wendler's 5/3/1.
Deadlift: 1x5 95 lbs, 1x5 115 lbs, 1x3 140 lbs, 1x5 175 lbs, 1x3 200 lbs, 1x2 220 lbs. Whew! Wish I would have gone for 225 lbs instead, as it would have been 4 of the large 45 lb plates and looked super badass! :laugh: Next cycle!
Barbell good mornings: 1x5 each, 45 lbs, 65 lbs, 85 lbs, 2x5 95 lbs
Then did a couple pull ups but I was pretty tired so went for a walk instead of doing anything else.0 -
Lady Deadlift way to mess up the deadlift train!
:laugh: It's always fun to go for 45's. My goals this year are pretty much all based off number of plates. :drinker: Except bench, because on no planet will I be able to bench 225 this year.
Steph and Erin WTFG on those! RAWR INDEED!
Kroc I agree with girlie. Some banging squats.
My workout!
Front squats
45x5, 95x5, 115x5, 175 3x3 I'm going to deload these next week I think. I'm feeling it in my hip flexors. I shouldn't be and I want to figure out why.
OHP
45x5, 60x5, 70x5, 80x5, 95x5 I used Lydias breathe at the top trick for the last one and it worked like a charm. Going for a .5lb PR next week :laugh: I'm increasing 2.5 each week instead of 2. I actually prefer 2, but I hate carrying all my fractionals around.
DL
45x10, 135x5. 185x5. 225x5, 260x5, 300x5
10lb Curl/back extension super set. 3x12 of each.
C25k fun time. I use the term "fun" loosely here.0 -
As always, some very impressive workouts going on around here.
Boxing class today. We are now working on defensive drills and learned some body shots and the corresponding defenses. So for the body shots, you end up in this partial squat/lunge-ish position and you rotate on the balls of your feet. It showed pretty quickly who needed to do more conditioning for their legs. Most of these bros don't do leg days and it shows. So after the drills we did some conditioning work that was 90 seconds of 3 jab/cross combos and a burpie. Nothing too crazy and I'd like to think I handled them well and didn't have an issue if we were to go longer. Some of the guys had some issues.
So after class one of the guys came up to me and we started talking. He ended up asking how old I was. :laugh: So I told him 34 and he was like :noway: He thought I was in my early 20's :bigsmile: It is pretty cool that these college kids don't see me as being a lot older than them. Just kind of validates that I'm doing things right when it comes to my fitness program since I can keep up with these guys.0 -
Thanks for all the congrats on DLing by body weight last time! Some of you ladies lift amazing weights! I'm in awe!
Today for squats I did 5x5 at 47.5kg (apparently 104.7lb in old money) which was the first time I'd managed 5x5 at that weight.
Just couldn't do it for OHP today! I'm at 25kg (55lb) and could only do 4,4,4,3,3!
But I did manage the full 1x5 for my deadlift at 70kg (my body weight) whereas last time I only got 4.
And all that as I finished night work (I'm a detective) yesterday, so wasn't sure how strong I'd feel!
Bit nervous about going up in weight for the squats and DL next time, it feels sooooo heavy already! But then when I started I would never have thought I could squat 47.5kg and DL 70kg!0 -
well done! sometimes to get better you just have to do it. Move up each time unless you truly fail. OHPs you might consider to moving to 3x5 instead of 5x5? Then you'd have got 4,4,4! Are you resting enough between sets (at least 3 minutes, maybe 5..)?0
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Well for the first time in who knows when I am actually on track to get my scheduled 3 work outs in on the right days this week!
Monday achievements included, 3x10 14kg dumbell rows, 25kg bench for 3x8 (which is nothing really but still pretty chuffed with it) and 3x10 45kg romanian deadlifts. And I was so pleased with myself I then forgot to do my planks
Wednesday I did chin ups, it was in my programme to do negatives 3 sets of 1-3. The only way I can do negatives is to drag a bench over to stand on in the one area there is room which is like a matrix type and some one was using that. So I went on the assisted and used like 10kg which was the least I could, did 3 reps twice! Then having got my nerve up I went for it with the regular thing and managed 2 reps with no assistance. Not sure I had full RoM but hey I could not even do monkey bars when I was a child - chin ups is major! And just when I was all pleased with myself for how much stronger my dumbell work has made me I totally fluffed my OHP! I could only do 2x5 and 1x3 @12kg dumbells0 -
Ended up back home because I forgot to bring my towel to the gym. I'm already *late* for work anyway and I'm eating breakfast soooo...
Today was OHP day!
45x5
55x5
60x9
45x5x10
Probably the only lift where it's been hard doing the "extreme" (but not so much because my weights are flimsy) version of BBB. Anyways, I wasn't going to drop below 45. Got all mah reps in!
Did assisted dips and chin-ups, then peck deck and reverse pec deck as supersets. Then figured I had time for cardio if I didn't have to go home... So I went home. I'll have to tinker with the rest day scheduling and accessory work. I went in with crazy shoulder DOMS (legs, too. But that wasn't a huge factor here xD). Dem cleans. I think I might manage to make the 5/3/1 program into 3 times a week full body + a shoulder and arm day. Bench and cleans, squats and complexes, deadlift front squats and back, it could work!0
