May workout check-in; May your squats be deep and plentiful

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Replies

  • sbarella
    sbarella Posts: 713 Member
    Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:

    Anyhoo, I pulled that baby 3 times.
    OMG :love: :love:

    Friday crappy workout is crappy. I also had a crappy breakfast, which obviously didn't help.

    Squat 70kg 5x5 but not happy with the last 2 sets.
    Overhead press 32.5kg 5,5,5,3,3
    Deadlift 62.5kg 1x5

    Upright barbell row 30kg 3x8
    Single-arm dumbbell bent-over row 12kg 3x7
    Lateral raises: 0x0. I picked up the dumbbells and laughed. :laugh:
    Plank 3x50

    I'll be adding weights to my squats on Monday, keeping the same weight all week and switching them to 3x5 on Friday from now on.
  • jstout365
    jstout365 Posts: 1,686 Member
    Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:

    Anyhoo, I pulled that baby 3 times.
    Mmm-hmm! Love it, and congratulations!

    Congrats! I hope he watched you pull that weight!

    He did. I caught him in the mirror shaking his head lol

    1.gif
  • jstout365
    jstout365 Posts: 1,686 Member
    A little late on posting yesterday's workout. It was 10 levels of suck due to a lack of energy from too few calories. Went into the gym feeling drained and walked out feeling worse. Lifts that were manageable last week were difficult and I didn't push to increase any weights this time. Decided to get some extra calories in me and am feeling better today.

    Superset 1:

    BB Hip thrusts 3x20 @ 95 lbs - these got tough towards the end.
    Standing single arm cable rows: 3x8 (each) @ 35 lbs - figured out the balance and stance issue I had last week so I did up, but still not near my max.

    Superset 2:

    Goblet squats: 3x5 @ 55 lbs
    DB Single arm bench press: 3x8 (each) @ 30lbs

    Cable straight leg pull through: 3x12 @ 42.5 but was losing my balance toward the end of the last set.

    Side lying hip raises: 1x10 (each side)
    Turkish Get Ups: 1x5 (each side) @ 20 lbs

    Half-kneeling anti-rotation cable press: 1x10 (each side) @ 15 lbs

    Absolutely no cardio was done this day. I didn't feel the need to burn off any more calories since I knew I was going to need to get more anyway.

    Later today will be back to A and then boxing at night. Doing another day of increased calories and will be smart and increase my daily totals for next week. My focus is on performance right now so I'm not really looking at being in a deficit, just need to figure out where that level needs to be.
  • randomtai
    randomtai Posts: 9,003 Member
    I have been doing heavy duty spring cleaning (burning over 1000 calories) so I had to put my lifting on hold. Hopefully I can go to the gym tonight :)
  • viglet
    viglet Posts: 299 Member
    I haven't posted to the workout thread all month. Life has just been so busy.

    Last night's lift went pretty good.

    Squat @ 125lb
    5,5,4,5,5,

    After I failed on the third set, I decided to lower the bar on the stand so I don't have to put so much effort into taking it off the rack. That really helped out.

    Bench @ 80lbs
    5x5

    I was watching the "So you think you can bench" series and I realized I curving my back like I was supposed to, but my butt was coming up. I tried really hard to keep my butt on the bench today, but I felt like it just kept naturally coming up as I was pushing with my legs. Not sure what to do here.

    Rows @ 70lbs
    5x5
    I hate rows. That is all.

    Happy Friday folks! And happy long weekends for my fellow Canadians
  • spirit095
    spirit095 Posts: 1,017 Member
    Today's workout, I was in a much better mood lol

    Squats: warm up, 5x5@85
    OHP: 4x5@45, 1x5@50
    DL: warm up, 1x5@90

    Happy Friday ladies!
  • jstout365
    jstout365 Posts: 1,686 Member
    Workout 1 of 2 done, done, done!

    Today was Strong Curves A -

    Superset 1:

    Barbell Glute Bridges 3x20 @ 80 lbs
    Single-arm bent over DB rows 3x8 (each) @ 45 lbs

    Superset 2:
    Box squats 3x5 @ 110 lbs
    incline DB bench press 3x8 @ 35 lbs

    American Deadlifts 3x5 @ 120 lbs
    Cable standing abduction 1x20 @ 15 lbs - bums on FIRE, but managed them all.
    RKC plank 60 seconds
    Side plank 30 seconds each side

    So after yesterday's low fuel workout and subsequent calorie reload, today was AWESOME!! Was able to increase on each lift and didn't feel like I was regressing from Monday. Seriously, night and day difference from yesterday. So the verdict is in that I will be upping my calories by another 300/day to support my workouts. Don't know what will happen weight wise, only time will tell if that is deficit, maintenance, or surplus. Hopefully that will sustain me for the week and I don't have to keep increasing, but I will if I need to.
  • katro111
    katro111 Posts: 632 Member

    Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:

    Anyhoo, I pulled that baby 3 times. It was TOUGH! Then I did 115 lb good mornings and walked/jogged for about 20 minutes on the inside track at the gym.
    Go wolfsbayne!!!! That's f-ing awesome!
  • wolfsbayne
    wolfsbayne Posts: 3,116 Member

    Today was the day I attempted deadlifting 245 lbs. I got the bar loaded up and this kind of buff dude said "that's a lot of weight, you gonna lift that?" I told him I was going to try and that it would be a PR for me. He then asked "Did you used to be a power lifter?" :laugh:

    Anyhoo, I pulled that baby 3 times. It was TOUGH! Then I did 115 lb good mornings and walked/jogged for about 20 minutes on the inside track at the gym.
    Go wolfsbayne!!!! That's f-ing awesome!

    Thanks :blushing:

    On to my workout today. Squats the day after a deadlift day on a deficit, umm...that would be a NO.

    Squats: 175 lbs. 3-2 and then I didn't even attempt another rep. Deloaded to 135 lbs and cranked out a couple of sets of 8.
    Bench: 105 lbs 5-4-3 No spotter. These weren't too bad, I feel pretty confident for next week on this weight.

    I skipped rows because I didn't have enough time. I'm not sure what's going on with my time management. I'm gonna have to work on that.
  • redheadmommy
    redheadmommy Posts: 908 Member
    Hey ladies, I need some advice. I started to experiencing wrist pain. Mainly in my dominant right hand , but there is a bit in the left as well. It started 2 and half weeks ago and it gradually worsen. Now I am at the point where typing and holding the computer mouse is very painful, which is a big problem for me. .
    I am a grad student writing my thesis, so typing and clicking on the mouse all day is my job right now. I am falling behind and freaking out because now it is really painful. Today I just spent $200 on the state of the art ergonomic keyboard and mouse+ mousepad and gel wrist rest.

    I have no idea if stronglift has anything to do with this pain at the begin with, but it is definitely not helping. Monday workout was already painful, but I hoped this will go away by today. Unfortunately this week the pain tenfolded. I probably should rest my wrists as much as possible.
    I already switched down to do SL only twice a week, but now I think I maybe need to modify it or skip it for a week. Or maybe just skip the OHP, that seems to be the hardest? I still want to workout though. Maybe I should just make a leg day using machines like leg press and such ? What do you guy think?
  • jstout365
    jstout365 Posts: 1,686 Member
    Red - make your thesis your priority. I would avoid any lifting that causes pain, especially the OHP and bench. Let your wrist rest. If it doesn't get better with a week of rest, I would go to the doctors.
  • krokador
    krokador Posts: 1,794 Member
    @red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head :)

    Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
  • DianeinCA
    DianeinCA Posts: 307 Member
    On the down side, I'm still having that strange pain/hurt in my knee. On the up side, the sharp electric pain I had a few days ago hasn't returned, and nothing about today's workout irritated it, so back into the gym I go.

    Also, I will NEVER complain about not seeing women in the weights room again. Not only were there 4 of us in there today, but one of them was camped on my favorite squats rack! Which was not a bonus, but still: chix!

    Workout B

    Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x150
    OHP: 5x5x50 (did it standing too. woot, woot.)
    Deadlift: 2x5x45, 1x5x75, 1x5x100
    Chest Dips: 3x10x-54
    Leg Raises: 3x15
  • redheadmommy
    redheadmommy Posts: 908 Member
    @red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head :)

    Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
    Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?
  • krokador
    krokador Posts: 1,794 Member
    @red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head :)

    Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
    Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?

    False grip/suicide grip when talking about OHP or bench press is basically a thumbless grip. While it's a more dangerous grip when you bench press (hence the "suicide"), it gives you a better leverage at the bottom of the lift, and puts less stress on the wrists.

    As for squats, it seems to be a matter of personal preference. Most lifters I followed on youtube when I started out weren't wrapping their thumbs around and when I tried it it felt a lot more stable for me because it allowed me to push the bar into my traps rather than holding it there. You just gotta be careful not to bend further forward from fear of the bar rolling down (it's not going to).

    Here's a handy playlist for form videos from Jason Blaha here (he uses false grip on OHP): https://www.youtube.com/watch?v=yS8yUgRMiy4&list=PLh6yhljKWsN8iB4dy_-3AtuNztwXjVxzp
  • suremeansyes
    suremeansyes Posts: 962 Member
    Up to 75 pounds for squat, 60 for bench, and 80 for row. I haven't failed a rep yet, doing 5x5 with 90 seconds rest still. I feel better and more confident every time I go to the gym. I generally add in split squats at the end of my workout, but might switch that up with some front squats as well.

    I can definitely feel my heart beating harder after each set now.

    Only issue I'm having is that I started lifting weights, see a trainer once a week, and have just gotten back into the pool to condition for teaching swim lessons...so I am constantly hungry. I woke up starving this morning. I upped my calories to almost 2000 now, but I have to figure out how to pack more into that 2k so I'm not rummaging all day.
  • KaterinaTerese
    KaterinaTerese Posts: 345 Member
    @red do you wrap your thumbs around the bar when you squat? Cuz that could definitely be causing some strain if you're not careful. Also avoid stuff like dips, push-ups, skullcrushers, upright rows and bicep curls until your wrist is a bit better. They're all moves that might aggravate the wrist pain. You can still do OHP, but with a false grip. I've been doing it for a while and it's actually a lot easier to get the bar back down to shoulder level and you,re a little stronger on the way up that way too. And unless your hands are super slippery and you,re handling weight that,s insane, it's really not that dangerous. If the bar slips, it'll most likely fall in front of you, not on your head :)

    Then if you can find some relatively tough rubber bands and do finger extensions (no idea how to call this, really. Pass fingers through band, extend fingers, repeat?), see if that helps at all. Sometimes we grip too much and the opposite motion can restore some balance in those wrists/forearms.
    Yes I do wrap my thumb around the bar when I squat. Am I not supposed to do that? I always have a hard time figuring out how to grip the bar for most things I watched tons of form videos , but they are mainly using side view of the person and the plates hide the hands. Also I have no idea what is a false grip fro OHP?
    If you can find the time, this is also a great review of the squat. I wrapped my thumbs for about two months, but stopped when I saw this! The guy doesn't do it, and it really makes a difference for me: https://www.youtube.com/watch?v=g2tyOLvArw0
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    @Red. Also make sure your wrists are neutral while typing. One of the worst things for your hands/wrists is putting up the little tabs to put your keyboard at more of an angle. It might not be what is causing your wrist issues, but it will certainly aggravate them. Also make sure you are at a good height relative to your keyboard and mouse. Hunching over a coffee table on a laptop is no beuno! I hope you feel better soon.

    Today I did 531 "3" day for dead and OHP

    Deadlifts
    45x5, 135x5, 185x5, 225x3, 260x3, 295x7

    OHP
    45x5, 65x5, 75x3, 85x3, 92.5x7

    Sumo Deads
    135 3x10

    Paused Deads
    185 3x5

    Single leg SLDL
    40 3x5

    Superset x3
    Assisted pullups x3
    Knee raises x6

    Back extension
    25 lb plate 3x10
  • katro111
    katro111 Posts: 632 Member
    I decided to take today off! I took yesterday off too! :happy: I will feel super fantastic tomorrow and I'm going to do that barbell complex for sure. I did go and get an oly bar, collars, a bench and a 35lb plate (all used except the collars). By the time I was done lugging the bar, the bench, and the total 245lbs of plates from my garage into my basement, I was spent so I just walked my dog for over an hour instead. Seriously though, if I were a senior citizen the neighbors might think I had dementia since I really just wandered around my neighborhood (serpentine track up and down the blocks lol) in my pajamas with the dog. :laugh:
  • LisaPower123
    LisaPower123 Posts: 1,837 Member
    Hey ladies, I need some advice. I started to experiencing wrist pain. Mainly in my dominant right hand , but there is a bit in the left as well. It started 2 and half weeks ago and it gradually worsen. Now I am at the point where typing and holding the computer mouse is very painful, which is a big problem for me. .
    I am a grad student writing my thesis, so typing and clicking on the mouse all day is my job right now. I am falling behind and freaking out because now it is really painful. Today I just spent $200 on the state of the art ergonomic keyboard and mouse+ mousepad and gel wrist rest.

    I have no idea if stronglift has anything to do with this pain at the begin with, but it is definitely not helping. Monday workout was already painful, but I hoped this will go away by today. Unfortunately this week the pain tenfolded. I probably should rest my wrists as much as possible.
    I already switched down to do SL only twice a week, but now I think I maybe need to modify it or skip it for a week. Or maybe just skip the OHP, that seems to be the hardest? I still want to workout though. Maybe I should just make a leg day using machines like leg press and such ? What do you guy think?

    I know that at one time I spent a lot of time on the computer and had extreme wrist & hand pain. Google carpal tunnel syndrome exercises . Flexing my hand and wrist ended up really helping and I no longer have problems. Even watch your hand/ wrist position during squats. Do not wrap your thumb around the bar. I believe that could cause lots of stress on your wrist.