February workout check-in thread
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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.
That's awesome!! There must be some kind of pheromone that comes with heavy lifting, because I've been having the same sort of experience these last few weeks. All these 20-something boys hanging around me lately, that have no idea about my age and don't believe me when I tell them that I'm...*ahem* 40. Not that I'm complaining about the attention. :bigsmile: Apparently heavy lifting keeps you young. YAY!!!!
A couple of workouts in the books this week, but here's last night's session:
Squats - 5x5 @ 90 pounds. These are finally starting to feel heavy and I'm getting the jelly legs a little after completing the reps. Form is staying on point for the most part but I can feel my left knee wanting to cave in a little. Staying focused on not letting that happen.
OHP - 5X5 @ 65 pounds. Finally!! Now for 70!
DL - 1x5 @ 135 pounds. Back's a little sore this morning but not too bad. I might have let it round a little on the last rep, but I was determined to get that bar up.
Everyone's been doing fantastic this week, keep up the good work! For those of you who are familiar, this weekend is Mardi Gras in the south, so the only things I'll be lifting until Sunday are beers and beads. Cheers to all! :drinker:0 -
Enjoy Mardi Gras! My brother keeps posting pictures of NOLA for me to be jealous of. :drinker:0
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Short but pretty effective workout today...my muscles are a little shaky:
Squats: 175 lbs all reps, this was a tough weight for me!
OHP: 75 lbs 4-4-4
Dealift: 225 lbs 4 reps, then waited 15 seconds and picked the last one up. Will be repeating this weight next time.
Happy lifting, ladies!0 -
That's awesome!! There must be some kind of pheromone that comes with heavy lifting, because I've been having the same sort of experience these last few weeks. All these 20-something boys hanging around me lately, that have no idea about my age and don't believe me when I tell them that I'm...*ahem* 40. Not that I'm complaining about the attention. :bigsmile: Apparently heavy lifting keeps you young. YAY!!!!
I get it at work as well. I'm the junior developer and just got my degree 2 years ago. I just happened to have military time and another job before I went back to school for a second degree. I also don't often act my age either so there is that point. I agree that the lifting helps keep you young and strong. And I think you may be onto something with the pheromone premise.
The boxing class is neat though and I am surprised at the different levels of fitness in the class. I might have pink gloves for boxing, but I have some power behind my punches. I think the guys are realizing that I am not the typical "girl" that they expect. One of the guys even asked for advice on his diet and other fitness stuff.
Wolfsbayne - Congrats on the 225!!! 4 big plates! Awesome!0 -
:drinker: Here's to looking younger!!!0
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Hmm, possibly not resting enough in between sets in hindsight. Patience has never been one of my strong points! I'll try that next time, thanks.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 -
B this morning
Squats:115lbs 3x5. Really focused on staying tight and only did good morning style once! I'm also not trying to do a2g with these heavier weights because I think trying to get back up was my problem.
OHP: 60lbs, 4,3,4 First time at this weight (didn't get this high the first round in the fall!) So I'm pretty happy to do any reps. I lost my groove/took just a second too long so didn't get all 5 reps. But like I said, I'm happy to be here!
DL: 135lbs! Got to use them big girl plates. Felt pretty awesome :drinker: (and now I want to eat all the food that doesn't exist in my kitchen. I need to get groceries...)
Enjoy your weekends everyone!0 -
looking good, squats are deep just watch the hips coming up quicker than your chest :drinker:0 -
Pretty nice workout last night! I've been going later and later in the evening just due to life/work/etc and last night walked in feeling kinda sleepy. Ended up having a nice session though
Squat
warm up at 45, 65, 95, 115
work at 135
OHP
warm up at 45
work at 55
good grief y'all these are so hard!
Dead
warm up at 45, 95, 115
work at 145 - PR!!!!!!!
misc accessory work followed by a ton of stretching and rolling. Last time I was at these weights I ended up with a long-lasting very uncomfortable piriformis/hip strain that really held up progress for pretty much a full month...
I've gained about 7 pounds over the past couple of months, it's bothering / not bothering me because I really want to focus on strength. Got a compliment on how slim and fit I'm looking today even though I'm feeling pretty pudgy. So: woot! Happy Friday!0 -
@lwoodroff-you are a machine!! That video was awesome
@hwillmott-Congrats on the 135!
@ladydeadlift-Congrats on the dead PR!
I did bench last night, my 5 week on 5/3/1
Warmup Sets:
5 x 45 pounds
5 x 55 pounds
3 x 65 pounds
Work Sets:
5 x 70 pounds
5 x 80 pounds
5 x 90 pounds-Holy crap, I did it!! I got the 5 x 90!
Assistance Work:
Dumbbell Flyes 3 x 12 @ 20 pounds in each hand
Assisted Pullups 3 x 10 @ 60 pounds
I re-watched bench videos all last week, and this go around, it "almost" seemed easy, although I likely would have failed a 6th rep. Turns out I wasn't lining myself up under the bench properly, so when I went to unrack, it was putting extra pressure on my shoulders, and I was losing power. I slid down the bench about three inches and then it felt a lot better, except now when I re-rack without a spotter I'm always afraid I'm going to miss and drop the bar on my face/neck lol. I also was working on arching my back more, and my foot placement, and I think that made me overall tighter before I unracked, which helped.0 -
off day for me, but I'm trying to get into jogging/running, so I walked the track and jogged as many laps as I walked. I also did some sets on the rowing machine (upper body only) and 10 good mornings. My muscles are really sore today and my knees hurt. Perhaps my form wasn't all that on my squats yesterday :ohwell:0
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Guess what Ladies it's Fridayyyyyyyyyyyyyy....:drinker:
Bit of a headache today...nothing serious but means my breathing better be spot on or it will get worse...ick
Workout A for me today
Stayed at 160 for my squats due to piss poor form and breathing.
So @ 160 5x5...time to move on form was good, breathing was good...
Bench @ 115 5x5...Yah after Monday's failure I was disappointed cause I had done these before vacation
Rows @ 120 today 1x4, 1x3, 1x4, 1x2 :sad: ,1x3
I knew on my first rep I should have gone up with my weighted collars....
1 week back from vaca...no longer suffering with allergies, doms are gone time to tighten up my diet, protien and get HIIT back in.0 -
Guess what Ladies it's Fridayyyyyyyyyyyyyy....:drinker:
Bit of a headache today...nothing serious but means my breathing better be spot on or it will get worse...ick
Workout A for me today
Stayed at 160 for my squats due to piss poor form and breathing.
So @ 160 5x5...time to move on form was good, breathing was good...
Bench @ 115 5x5...Yah after Monday's failure I was disappointed cause I had done these before vacation
Rows @ 120 today 1x4, 1x3, 1x4, 1x2 :sad: ,1x3
I knew on my first rep I should have gone up with my weighted collars....
1 week back from vaca...no longer suffering with allergies, doms are gone time to tighten up my diet, protien and get HIIT back in.
I just want to say, I LOVE your new picture!0 -
looking good, squats are deep just watch the hips coming up quicker than your chest :drinker:
Girlie, this is always my issue!0 -
Posting two workouts tonight cause I was too busy to catch up with ya'll earlier in the week.
Seeing lots of awesome lifting though!
Workout A on We'd.
Squat 1x5 BW, 2x5 @ 45, 5x5 @ 80
Bench 1x5 @ 45, 5x5 @ 60 - broke the plateau! Yay!
OHP 5x5 @ 50 - broke this plateau too! On fire over here!
Workout B today
Squat 1x5 BW, 2x5 @ 55, 5x5 @ 85
Rows 2x5 @ 40, 5x5 @ 70 - stayed here because form was off when I rushed last week.
Dead lift 2x5 @ 115
15 min running intervals after
Starting some serious cutting next week. Trying to drop bf as much as I can over the next couple months.
ETA the running part.0 -
looking good, squats are deep just watch the hips coming up quicker than your chest :drinker:
Girlie, this is always my issue!
There's lots of things that causes hips rising quicker. Next time you are warming up try close stance, feet forward with a lower weight than working weight and see if you can get a more fluid movement. If you can and you can sense when your quads are firing on the upward motion and then assess to your normal stance and when your quads fire. The hips shooting back and up is normally a quad issue with low bar squatting and where the Rippletoe low bar stare at the floor breaks down. Also work on shoulder flexibility and getting the bar a little higher so that your elbows are under the bar rather than behind so you can keep your torso more upright :bigsmile:0 -
Last one for Feb!
I did squats on Friday, my 5 week on 5/3/1
Warmup Sets:
5 x 75 pounds
5 x 95 pounds
3 x 115 pounds
Work Sets:
5 x 125 pounds
5 x 140 pounds
5 x 160 pounds-I barely got the 5, but I did it.
Assistance Work:
Romanian DL 3 x 12 @ 85 pounds
Split Squat 3 x 12 @ 65 pounds
Everything went well, and then I decided to do a hill running program on the treadmill (-30C means too cold to go outside). Program went well, and my calves were a bit sore on Saturday, but I didn't think anything of it.
Sunday I decided to go to the gym and do my normal 45 min run inside (still sub -30C here). 10 minutes in and my calves were screaming! I had to stop, go foam roll them, and then start again, at a slower pace. By the time I was done I could barely walk, so I went to my parent's house, used their rumble roller, had a bath with Epsom salts, and have been dosing on Ibuprofen ever since.0
http://www.youtube.com/watch?v=e-LDA7PAUDc
