April workout check in thread - aprilliant workouts here!
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I love reading rambling!
This week I'm testing my 1RM so I'll have a big post on Fri.
Everyone is having awesome numbers, and box jumps scare me!
Stef your hair is super cute.0 -
Since yesterday was a lift day for me, today was cardio (I can't get away from it) Elliptical for 45 minutes on high resistance and incline and this evening after work I went to my hour long Karate class, I didn't burn a ton of calories in class today but it does help with balance, mind body connection and flexibility.0
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Squats - 5x5 @ 145lbs - this was realllllly hard and my right glute is already sore. I hope I didn't hurt myself; my form sucked pretty badly on the last set.
OHP - 5x5 @ 65lbs - broke my 3-week stall!!! YAY! Totally preparing for another multi-week stall at 65lbs... lol
DL - 1x5 @ 155lbs
Upright rows - 3x10 @ 45lbs
@krok - you and those box jumps!!! I wish there was a thumbs up smiley!
@Diane - yeah, OHP is definitely a tough one, but you'll get used to the bar.
@stef - way to go on breaking your stalls!!0 -
@krok - you and those box jumps!!! I wish there was a thumbs up smiley!
This one would do! :drinker:
Seriously, everyone looked frightened when the instructor taught us how to do the box jumps. So you're not alone. Once you try it though you'll realize you can jump a lot higher than you think. Start out small and build confidence. Just... not too much. >_>
@batgirl martial arts are awesome! Ellipticals, not so much xD0 -
Meh. Squats are still deloaded because I'm trying to totally stop pitching forward at the end of the lift, and really lock into my heels.
I rounded my lower back on my deads during warm ups, but I did well on my working weight! I guess it's because I was more focused and determined. And I'm still practicing 1-legged RDLs, so I threw in a single set of those; my left side has trouble balancing!
Squats: 2x5 115lbs, 1x5 125lbs
OHP: 4x3 55lbs
Deadlift: 1x5 185 lbs, 1x10 135lbs
Hip Thrusts: 3x12 95lbs0 -
Krok, I've said it before, you are a MACHINE!!
Great work ladies, there are so many great things happening in this thread!
I missed doing squats on the weekend, so I did them last night instead, my 5 week of 5/3/1
Warmup Sets:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
Working Sets:
5 x 125 pounds
5 x 145 pounds
5 x 165 pounds- I failed on this set, I got 1 set of 3 and then a second set of 1. I found 160 to be really hard when I did it a month ago, I may be reaching my max on squats finally.
Assistance Work:
Split Squat-3 sets of 15 @ 65 pounds
Back Extension-3 sets of 10 @ 35 pounds
I'm hoping I was just having an off day with squats, but we'll see. I'm going to be trying unassisted chinups again on Wednesday though, wish me luck!0 -
Still on my lifting break, but I had a good checkup at the Dr's and I should be all set in starting Strong Curves next week.
So today I decided I was going to work on my 2 min endurance for boxing by doing intervals on the treadmill. Did a 2 min on, 1 min slower pace run for 2 miles. Was able to complete it in 16:44 which is a good time for me, just about a minute over my all time PR run.
Basically each 1 min "rest" (not that you can call it a rest) was at 6 mph, the 2 min intervals broke down to 8.5, 8, 8, 7.5, 7 and then the last minute was between 8 and 8.5. Next time I'll try to get two intervals at 8.5 to start with.
After that I went and did some body weight work with 2 sets each --
pull ups strict, no assistance - 4; 15 push ups, 10 stability ball pikes
10 per side cable wood choppers @45 lbs, 10 band pull apart, 10 back extensions
Finished off with some yoga poses for stretching and then had to clean up the puddle of sweat I left on the mat.
And box jumps are no joke. I still haven't decided to start throwing them into the mix. I like my shins. :laugh:0 -
Today:
Squats 140 lbs 5x5
Bench 85 lbs 3x5
Rows 70 lbs 3x5
1 mile run0 -
Wee! Training session #2 was fun! We did deadlifts, med ball cleans (which are great for learning to drop under! I might've gotten better at my bar cleans too!) and hang swings to knees to bows in a progression towards toes to bar. Oh, and there were "cheat" burpees. Basically, replacing the push-up with letting your chest drop to the ground. I kinda suck at those. Honestly, my legs tire out before my arms anyway xD
Then the WOD was 8 mins AMRAP of
8 deadlifts (loaded my bar @75lbs. Almost went for 95 but tried a few reps and didn't feel it. It was a good choice)
8 burpees
8 hanging knee raises or K2B
I managed just shy of 5 rounds. I knocked out the last 3 knee raises about 30 seconds after the end timer.
Whew!
Oh, and then we finished with prowler sprints. 0, 15, 30, 65lbs for 10m or so back and forth. (I was the one who cheerfully said FINISHER! when the trainer asked us if we wanted to stretch or do a finisher xP) Good times. Needless to say I was ravenous when I got back home. I still want more food
@rugby I'm starting to believe I may be a little crazy. But don't tell my parents, okay? =P
@jstout nice run! I still consider 6mph to be somewhat a steady pace for me! lol. You're one of the girls here that makes me believe I may not be that insane after all! (That's a compliment!) Or maybe we're just both cuckoo in the head. Doesn't matter!0 -
No Krok I'm pretty much convinced that you and Jstout are both a bit touched. I mean that lovingly though.:flowerforyou:0
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No Krok I'm pretty much convinced that you and Jstout are both a bit touched. I mean that lovingly though.:flowerforyou:
I don't think you'll ever have to worry about tossing them in the dumpster! :laugh:0 -
So after weeks of careful lifting to start the strength building in my wrist after rehab, I finally increased my weights.
5x5x50 for bench
5x5x50 for rows
5x5x55 for squat...I actually did sets of 10 for sets 2-4. Trying to keep up strength and not hurt myself again. Last set I did 2 count up and 2 count down for each movement. Also ran intervals of 200, 100 and 50s for a mile. And took my 90 # rottie puppy for a walk with my 2 kids.
I'm hoping that by this time next year I will be able to use my "regular" weight. I have lost a significant amount of muscle mass and strength this year.
@stout=I boxed in college for two years. Stopped when I had laser eye surgery (dr said I could damage my eye sight with direct blow to my eye). Managed to learn to love it in only 6 months. It is my feeling that EVERY ONE should box at least for a year just to gain an understanding of the pain your body can withstand (or have multiple C-sections...both pretty much can suck in a good way)
@krok=woman you are a beast.
@bat girl=welcome!0 -
Squat 65kg 5x5
HARD! Pretty bad form on the last set, definitely staying at 65kg for a while
Bench 40kg 5x5 then tried 42.5kg at the end for 2 reps
I'll break this plateau, I swear!
Barbell row 35kg 5x5
Brutal deload because I realized I've been doing it wrong all along. I've been paying attention to my back position while forgetting about anything else. Nevermind, I'll work my way up from here. It should help my with the dreaded bench as well.
Upright rows with empty oly bar (20 kg) 3x8
Lat raise dumbbells 5kg 3x8 then tried 6kg for 4 reps
Dumbbell bent-over row 10kg 3x8 (hard)
Plank 3x400 -
No Krok I'm pretty much convinced that you and Jstout are both a bit touched. I mean that lovingly though.:flowerforyou:
I don't think you'll ever have to worry about tossing them in the dumpster! :laugh:
Krok and me on the crazy train ---
Come join us! It's fun! There are lots of gifs!0 -
@stout=I boxed in college for two years. Stopped when I had laser eye surgery (dr said I could damage my eye sight with direct blow to my eye). Managed to learn to love it in only 6 months. It is my feeling that EVERY ONE should box at least for a year just to gain an understanding of the pain your body can withstand (or have multiple C-sections...both pretty much can suck in a good way)
That's awesome. Yes, I think people have a hard time getting past the idea that something very rewarding could hurt. I've never really had an aversion to pain so I usually dive right in. Sure pain sucks in the moment, but getting past it can be a great mental exercise. My instructor was surprised that everyone continued boxing once they got hit. He said some people just go on the defensive and stop fighting. I didn't have a C-section, but I did half of my labor drug free and yeah, that was rough.
I didn't think about the laser eye surgery thing. I had mine done over 10 years ago and I did mention to my eye dr that I was boxing at my last appointment, but he didn't indicate it would be a problem.0 -
Too much awesomeness for just one train :drinker:
Krok and me on the crazy train ---
Come join us! It's fun! There are lots of gifs!0 -
Great stuff going on here!
I finally trained yesterday after almost two weeks of nothing...
I only deloaded the squats, everything else was okay after I carefully tried.
Squats
47,5kg 5x5 (104lbs)
OHP
25kg 5x5 (55lbs)
Dead
62,5kg 5x5 (132lbs) - my goal was to hit 100kg until my birthday but I just realized that this is not possible...hmpf!
Then I did some barbell complexes and walked a bit. Later I went grocery shopping by foot.0 -
Too much awesomeness for just one train :drinker:
Krok and me on the crazy train ---
Come join us! It's fun! There are lots of gifs!
This is going to give me nightmares tonight! :laugh:0 -
Everyone here is crazy! :laugh:
Bench Day for me... hit a PR of 75 lbs. Did some accessory work for my shoulders. Hit 11:00/mi running/jogging. All in all great workout. :bigsmile:0 -
That's the weight and sentiment I felt on my Monday squats! Not sure if I'll be doing Workout A or water aerobics tonight (depends on my workout buddy), but if it's Workout A then I'm going to re-do 145lb squats again.Squat 65kg 5x5
HARD! Pretty bad form on the last set, definitely staying at 65kg for a while
ETA: Workout buddy has just informed me that she is sick so tonight will be Workout A for me!0 -
Great work ladies!
@krok and jstout, 6MPH is my average running pace as well, I must be crazy too!
@neon, way to get back into it, those numbers look great!
@randomtai, awesome PR!!
I was supposed to have a rest day last night, but I feel like my cardio has been lacking, so I did a 5km run. I finished 5.06 km in 31 minutes, which is a decent pace for me. I'm working to get below 30 min for my 5 km time. I was having a terrible time breathing my first 10 minutes, which is a signal to me that I need to run outside more lol.0 -
Everyone here is crazy! :laugh:
Bench Day for me... hit a PR of 75 lbs. Did some accessory work for my shoulders. Hit 11:00/mi running/jogging. All in all great workout. :bigsmile:
the others maybe, but moi!? Tse! :-D
Awesome workout!@neon, way to get back into it, those numbers look great!
I was supposed to have a rest day last night, but I feel like my cardio has been lacking, so I did a 5km run. I finished 5.06 km in 31 minutes, which is a decent pace for me. I'm working to get below 30 min for my 5 km time. I was having a terrible time breathing my first 10 minutes, which is a signal to me that I need to run outside more lol.
thanks :-) I thought I would have had to deload way more and was pretty surprised how well it worked.
Yeah, the running. I started to go for a walk after work two days ago and it was really nice. But today my little one is sick :-( Are you running on a treadmill? I think with the weather becoming nicer it´s super cool outside. Or do you still have ****ty weather?
The crazy train is :laugh:0 -
Last night I did
Squats 105 5x5 I really think that my form is starting to look better so I am moving back up.
Overhead press 65 3,4,3,4,3 I kind of figured that I wouldn't get these. Next time I am going to try to assume that I will get all of them and see how much of that was mental.
Deadlift 135 1x5 My first goal for deadlifts was to put those 45 plates on there so yay!
I am excited to be progressing and can't wait to catch up with all of you awesome ladies. :happy:0 -
so when I was doing my bench presses yesterday 50lb, on the 4th rep of each set my right shoulder/ arm couldn't push but my left arm still was fine. One of guy came over and spotted me and helped the weight off of me. (how embarrassing). should I switch to bands or dumbbells for a while, reload and try with a lesser weight next time or do some exercises to try to strengthen my right shoulder. I have an right shoulder injure from a few years, but did physical therapy and have been fine since. I can row equally with no problem.0
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so when I was doing my bench presses yesterday 50lb, on the 4th rep of each set my right shoulder/ arm couldn't push but my left arm still was fine. One of guy came over and spotted me and helped the weight off of me. (how embarrassing). should I switch to bands or dumbbells for a while, reload and try with a lesser weight next time or do some exercises to try to strengthen my right shoulder. I have an right shoulder injure from a few years, but did physical therapy and have been fine since. I can row equally with no problem.
Keep to the bar. Your lagging shoulder will eventually catch up. In the mean time do some shoulder mobility exercises before the OHP and BP to make sure it's not just your range of motion that's limiting you. Also, make sure you load evenly. It,s happened to me before to accidentaly put a 5lbs on one side and a 10 on the other xD (that or grabbing 2 plates that aren,t exactly the same shape and finding out they really didn't weight the same). How close is your grip? Do you make sure to keep your elbows in at about 45 degrees?0 -
Yeah, the running. I started to go for a walk after work two days ago and it was really nice. But today my little one is sick :-( Are you running on a treadmill? I think with the weather becoming nicer it´s super cool outside. Or do you still have ****ty weather?
Sorry to hear your little one is sick, I hope it's a fast recovery!
I run on a treadmill in the winter, but the run yesterday was outside. We're finally starting to get some nice weather, but I'll run outside in any temperature above -20C, provided that it's not icy. I hate falling and am totally accident prone, so I avoid it when I can
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Decent workout today...I'm just happy to be in the gym :happy:
Squat: 175 lbs. 4-4-3 I couldn't remember if I did 165 or 170 last time. I probably should've only done 170, but oh well.
OHP: 65 lbs 3x5 not too bad.
Deadlift: 225 lbs only 4 reps, but I feel confident that I'll get all of them on Monday
ETA: I could feel myself pitching forward on the last set of squats. Going to have to really pay attention to that. The first 2 sets, I felt good. Not sure what happened on that last set, though :grumble:0 -
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Keep to the bar. Your lagging shoulder will eventually catch up. In the mean time do some shoulder mobility exercises before the OHP and BP to make sure it's not just your range of motion that's limiting you. Also, make sure you load evenly. It,s happened to me before to accidentaly put a 5lbs on one side and a 10 on the other xD (that or grabbing 2 plates that aren,t exactly the same shape and finding out they really didn't weight the same). How close is your grip? Do you make sure to keep your elbows in at about 45 degrees?
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Thank you so much for the advise, i will try again tomorrow. BTW today my cardio was heavy bag punching/ kicking for 35 minute, that gets my heart rate up, it very good cardio and fun.0 -
Yah Dennie...nice DL
So workout B for me today...Yah DL day...but OHP...and if I don't get it this time...deload...but instead of working up I am going to increase my reps at my lower weights and see if that helps...otherwise it's time to move to 3x5...
And finally downloaded the SL 5x5 app on my phone...I like the graphs...
Squat (was all dependent on my leg which is so far good) warms ups 2x5@65, then 2x5@85 working weight @ 140 5x5 (will stay here for Friday just cause my leg was a bit iffy on the last two reps)
OHP warm ups 2x15, 1x35, 1x40 working weight @ 85 5x5....:drinker: :bigsmile: :drinker: I upped my rest between set 3/4 to 4:30 and then 5min between 4/5...man does this feel flucking awesome.....
DL @ 170 for the last time for form
1x5 no issues here...still doing sumo tho as regluar stance bothers my leg...might deload and try regular ones tho over the weekend.
Have a great day ladies...0
