September check-in and chat.. lift like septimus prime!
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Day 14
Squat 100lb 5x5 first time I've hit triple figures
OHP 46lb 5x5 for the first time.
DLR 145lb x4 I took a breath and went for the fifth but just knew it wasn't happening.0 -
Day 1 of Madcow
Squats - 5@90, 5@110, 5@132.5, 5@155, 5@177.5
Bench - 5@45, 5@57.5, 5@67.5, 5@80, 5@90
Bent Over Rows - 5@45, 5@55, 5@65, 5@77.5, 5@87.5
Accessories:
Standing donkey kicks 3x15 @ red+orange resistance bands
Upright rows 3x8 @ 70lbs0 -
Deadlift 5 day! Was still rather sore from yesterday (50 side lunges and like... 220 KB swings'll do that to you...) but I hammered this one out like... woah.
Started with an explosive "primer" of 3 mins of 2 vertical jumps ever 20s
142.5x5
165x5
187.5x10
142.5x20 - after which I proceeded to rack the bar, and then fell to my bum and could not get up for 2-3 minutes haha!
Went in a 3 round strength circuit (so not for time) of
-1 arm DB push press x5,
- front rack squat x 10,
- bent-over row x 10
@ 35lbs
did another every 20s for 3 mins setup, this one of KB sumo deadlift pop squats (so a deadlift to a bit of a hip hinge to catch the KB in a goblet squat position). Glutes were on fire! I barely made it through!
FInished up with a similar setup to the Death by KB swings of yesterday, but this one was by burpees. Managed 6, 8, 10, 10.
Phew! There will be protein pancakes for lunch! =D0 -
Today was my preggo lift B day. Everything felt heavy, so I deloaded a bit more. Workout itself went well after I lightened things up.
DL 85 3x10
OHP 45 3x10
Then, inspired by something I read yesterday (thanks krokador), I used a 20 lb kettlebell and did 2rounds of: 20 swings, 10 one-armed upright row each arm, 10 goblet squats.
60 second plank hold to wrap it up.
Enjoy the rest of your Sunday!
...off for much needed ravioli!0 -
Hey Ladies...week 2 of Wendlers for me and Bench day...
Warmup went like this...52.5, 67.5 @5 and 80@3...working weights 92.5, 105 and 120 @ 3 putting my 1RM for bench at 134...
Acc work chinups...all 5sets @1 and pushups 20.15.3x10...
Short rest periods as well...between sets for bench 90secs and between access 45secs...0 -
Workout B for me tonight:
squats - 7,7,4 at 130 pounds. Not sure what happened on that last set, it was really more of a mental failure than a physical one. Setup felt off so I quit there instead of trying to push out 3 more reps.
OHP - 3,4,4 at 80 pounds...another epic fail.
DL - 1x5 at 175 pounds. Piece o' cake, moving on up next time.
Didn't do any sprint intervals after this cuz I was tired. Spent all weekend doing my spring cleaning...windows, blinds, moving furniture, scrubbing floors by hand...more than a few months late, or really early depending on your perspective!! Then I threw some meat on the grill for dinner, it's protein time!
Have a great week everybody, keep up the great work!0 -
22.5kg squat: no problem
20kg overhead press: almost there
45kg deadlift: no problem
22.5kg bench press: no big problem
32.5kg barbell row: hmm.. technique isn't quite there yet. back to something lower next time.
I got a big scare today doing bench presses. I thought: what if I don't place the barbell back decently and it falls on my face O.o Am I the only one with that thought? I can't use the safety bars on the sides of the rack as I can't get the barbell all the way down then (they're stuck anyway at the moment and don't move). Aren't you scared?0 -
Had my first fail today! On bench press, but I had a spotter, so I can't help you, yirara (sorry!)
As I suspected in my September Goals, I failed at 95#. I got 5, 5, 5, 3, 4.
Will try again on Friday at 95#. One thing I need to focus on is when it gets too heavy and I can't lift it anymore, I need to stomp my feet DOWN. Both rounds when I failed and need help getting it up, I noticed I had my knee way in the air. Not sure what that's all about...0 -
Day 14
Squat 100lb 5x5 first time I've hit triple figures
OHP 46lb 5x5 for the first time.
DLR 145lb x4 I took a breath and went for the fifth but just knew it wasn't happening.
Congrats! That's great work!
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StrongLifts 5x5 / Workout A (Day 15)
I had my workout this AM -- wasn't as hard as Friday -- but will go back to evenings as of Wednesday.
Incline Leg Press - 5x5 @ 450 lbs.
- These were still pretty darn hard. Glad to stay at the same weight for an extra day rather than going up 5 lbs. I'm sure I could have done it, but it's not like I feel like I'm slacking in this department.
Bench Press - 5x5 @ 70 lbs.
- So much better than last time, but still not easy. I think if I go up to 75 lbs. next time, I'll likely fail the reps. Am hoping my set of 1.75 lb. fractional plates will arrive by Friday and then I can increase in 2.5 lb. increments from here on out.
- Also tried incline bench press (5 reps with just the bar), just to see what it was like. May incorporate these as my warm-ups for BP and OHP since it seems to work the deltoid, pectoralis minor, and teres minor in ways that could very well improve my range of motion.
Barbell Row - 5x5 @ 90 lbs.
- HEAVY. Again, not sure I'll be able to go up another 5 lbs. next time. Good form today -- stayed low with my back straight. Didn't bounce or use momentum to get the bar up.
But the BEST news is that I think I'm going to be able to do proper squats for the first on Wednesday. This is HUGE for me. Yes, my arms are going to be rather close to my head -- I'll probably look like a T-Rex -- but it's the only way I can (semi-)comfortably hold the bar behind me right now. As my range of motion improves, I'll widen my grip. I just feel like I'm not getting all of the benefits of this program since I can't do the *main* exercise. Hopefully I'll actually be able to do the full 5x5! Wish me luck! C. 0 -
So last Thursday should have been workout B for me but I was out of town for work and figured at least I could hit the treadmill at the hotel.
When I got there, they had a bench, barbells ups to 35lbs and a universal cable machine, so I did shoulder press, chest press and some awesome tricep work + 20 min on the treadmill.
Saturday I did Workout B (day 16)
I am back to weighted squats, OK per doc
Warmup + 5x5 @ 80
OHP 1x5@ 45, 2x5@55, 3x5@50
DL 1x1 @ 155, 1x5@ 145
155 DL are going to be the death of me! This is the second time I have attempted and failed.
Grrrrrr!0 -
Hey ladies...
Week 2 of Wendler Squat day
warmups @ 75,95x5 and 115x3
working weights 132.5x3, 152.5x3 and 170x5 putting my 1 RM @198...(low bar)
Accessory work situps...20,10,7,5,5 (45sec breaks) and pistol squats (right leg/left leg) 10/15, 12/15, 12/16...again left leg stronger....
the husband worked out earlier in the day as he is working night shift and he had to go in early due to it's voting day here...he needed to cover the day shift...oh well 2 extra hours.
We are both liking Wendlers and looking foward to the 2nd cycle...we are going to see if we can compromise on the weights or if he will be higher so I will start with my set...do another set and then he can start at that higher weight...time will tell.
@crabada have you tried front squats?
@lara try watching this video
https://www.youtube.com/watch?v=34XRmd3a8_0, it helped me a lot or the so you think you can bench series on youtube
@Yiara yah it can be scary, I've pinched my hands bad getting it back in...the advice I always got was "learn how to fail" if you think you can't get it back up in the cradle "roll of shame" time...it's not pretty but better than a cracked face.0 -
SL 5x5:
Squats: Warm-up + 5x5 @ 80 lbs. The last few times I've had back pain on one side that I felt came on while doing squats, so I made sure to do some extra stretching including back and hip stretches. Yay...no pain with squats today at all! Really working on form is helping too.
Bench: Warm-up + 5x5 @ 75 lbs.
Barbell Rows: Warm-up + 5x5 @ 80 lbs. Decided to stay at the 80 lbs. again to work on form and to make sure I'm not using momentum to get the bar up to the chest.
Extra work: Trying to push myself to be able to do more push-ups (and not the girlie kind like I had been doing!). My boxing class instructor has been killing us with push-ups lately. :frown:0 -
Tonight
Squats 100lb, 5x5!! One of my September goals.
OHP 60 lb 1x2, 50 lb, 5x5, had to go down on this one. I started with 60 lb and could only lift it twice. No idea why I was so weak when I was doing 60 on this previously.
Deadlifts 110 lb, 1x5. Very rough on the last rep but I got it!
Hip thrusts 65 lb. 1x10. Had to quit here because the toddler was climbing me.
Today was a rough workout, mentally and emotionally. When I decided to start using heavy weights, DH and I agreed to purchase my equipment instead of going to the gym, with the agreement that he would help with the kids. And that doesn't always happen now. Emotionally, I am feeling pretty weak right now. Mentally, I am stressed from having to deal with the kids arguing and fussin and screaming during what is supposed to be "my" time. Seriously, is 1 hour, 3 times a week too much to ask?0 -
Deadlift 3 week
Warmup 155lbs X 3 175lbs X 3 200 lbs X 4 quite happy with that.
Circuit style accessories front squat 65lbs, calf raises 115 lbs, side bends 25lbs, dumbell ax swings 25lbs.0 -
Workout A today (Day 17)
Squats - 0 Apparently going from none for two weeks to 80 lbs did something because my legs are still sore from Sunday!
Bench - Warm up + 4/5/5/4/4 @ 70lbs
Row - 5x5 @ 80lbs
Then I added accessory
bicep curl 3x10 @ 30lbs
one arm tricep extention 3x8 @ 10lbs (And I have learned my left side is stronger)0 -
Ew.
Totally failed on the last set of OHP yesterday, even with 3 minutes of rest after the previous set. I just started week 4. Shoulders have always been my weak point, but it just makes me sad because I don't feel like I'm anywhere close to failure on any of the other lifts. By the third set of OHP I was curving my back in something awful, and it actually started to hurt, so I obviously need to repeat the weight, but still.
Squat - 125# (yesterday)
OHP - 65#
DL - 135#
Bench 85# (later today)
Rows 90# (later today)
My squats are getting difficult, too. I've been working on form and going as low as I can (ALMOST atg, definitely below parallel), and those extra 2 or 3 inches make it so much harder to get out of the hole. My form overall is significantly better than it used to be, though, which I'm pretty stoked about.
I also started trying Krokador's burpee/KB swing ladder I think it took me like 10 or 15 minutes using a 25# kb, lol, and I definitely hurt the next day. I'm going to make my sister try it today :happy: 0 -
Took a week off for the shoulder pain I was experiencing. Last Tuesday, I deloaded squats to 115 from 125 then only did three sets because it was aggravating my shoulder so this week I deloaded further to 100. Completed them with no issue so will continue gradually adding again.
5x5 @70 for both rows and bench. Felt fine during. Shoulder is a tad sore though. I think the rowing motion sets it off but not bench. OHP was also bothering it. I am considering dropping OHP and rows for a while and adding in some accessory lifts...
I hate injuries! It's always something.0 -
Took a week off for the shoulder pain I was experiencing. Last Tuesday, I deloaded squats to 115 from 125 then only did three sets because it was aggravating my shoulder so this week I deloaded further to 100. Completed them with no issue so will continue gradually adding again.
5x5 @70 for both rows and bench. Felt fine during. Shoulder is a tad sore though. I think the rowing motion sets it off but not bench. OHP was also bothering it. I am considering dropping OHP and rows for a while and adding in some accessory lifts...
I hate injuries! It's always something.
Sorry to hear about your injury MissHoliday :sad:
You're right, it is always something, but working on weaknesses and deloading, changing it up etc. I find that's what keeps me interested in lifting - there is always something to work on :drinker:0 -
I hate injuries! It's always something.
researching all over the interwebz for information about mid-back muscle imbalance . . . i hear you.0 -
I was feeling really tired yesterday, so I moved my workout to today. Madcow week 5.
Squats: warm up + 5@55,70,85,100,110 (the last set felt so much heavier for some reason)
Bench: 5@45,45,45,50,60
Row: 5@45,45,50,60,70
I need to clean up my eating. I could kind of feel how it made my lifts suffer a bit today.0 -
Today was a rough workout, mentally and emotionally. When I decided to start using heavy weights, DH and I agreed to purchase my equipment instead of going to the gym, with the agreement that he would help with the kids. And that doesn't always happen now. Emotionally, I am feeling pretty weak right now. Mentally, I am stressed from having to deal with the kids arguing and fussin and screaming during what is supposed to be "my" time. Seriously, is 1 hour, 3 times a week too much to ask?
Im sorry he is not helping.. Have you gently reminded him that it is your time? Does he take time for himself? Maybe you need to let the kids wander his way when its his time. I had to do that to my husband once. lol Now i just workout when my lil one naps, I did do it before everyone got up but then i had to be up so early to get everything in before he got up. Hope you get it worked out.0 -
Ohp 3 day.
Warmup then 50lbs x3 60lbs x3 65lbs x4
Barbell rows 60lbs, assisted dips, inclined pushups. 5 sets of 10 reps.
Also did 4km slow run at lunch, I have finally managed to find my pace for a recovery run that I don't have to take walking breaks. It's slow (8 min km) but steady.0 -
Thanks for the support. Hope you can figure out your back issue, canadianlbs.
I found some exercises for shoulder pain such as band pull aparts, "dislocators", and face pulls. Going to try these with high reps, low resistance and stop rows and OHP. I'm putting off going to doctor because I don't want to get told to, "stop lifting, take ibuprophen." If it's still bothering me after not doing the aggravating lifts, I'll go.0 -
High fives and hugs to everyone that needs them! Hang in there ladies; progress is progress even if you fail on the way there.
Day 2 Madcow
Squats - 5x90, 5x110, 2x5 @132.5
OHP - 5x45, 5x55, 5x62.5, 5x72.5
DL - 5x110, 5x132.5, 5x152.5, 5x175
My accessories were walking the dog lol. Didn't have time to do more lifting before I had to take the dog out, then get home shower and get my butt to the office.0 -
You know what I realized recently? My skullcrusher-induced wrist injury is FINALLY fully healed! It's been for a while, actually. It had been such a pain and bother that once it went away I completely forgot about it! lol. Also, right knee has been doing better. I was able to play soccer and it's not giving me grief, so that's a plus too. Dem injuries. Now i just have to be careful with that pinky, and wear shin guards next time/if I ever do box jumps again. There's a really tender spot at the front of my ankle from my last failed attempt. I think enough is enough >_>
In other news, today's workout wasn't the best, but it wasn't a wash.
Bench Press 3
87.5x3
100x3
112.5x8
87.5x15
Was shooting for 9 reps on that + set but didn't want to risk getting stuck since I'm pretty tired. Also had to use the "other" bench. The one I really don't like because the uprights are at a very odd distance vs my arm length so setup was a b***. All of that because some guy was doing quarter reps with 175 on the bar and alternating between the flat, incline and decline bench (he did not touch his chest with the bar once. Heck, I'm not sure he made it past 3 inches down and up... Guy must be a peach to have sex with! xD >_> Um, yeah. Moving on.
Did that circuit from last week again - Goblet Squat, push-ups, trx rows, DB RDLs and plank x 3 rounds, but this time with a 40/20 work/rest ratio. Definitely took it out of me (and holding 2 40 pounders for 40s is serious grip work!)
And finished up with 6 rounds of sitouts and hollow rocks tabatas. Not sure I even reached the rep count from last week's 4 rounds, but hey, I tried!
No additional accessory work because I got up late today haha. Happy I went. Will be even happier when I get to bed tonight!0 -
Hi everyone! I'm about 3 weeks into Stronglifts and loving it. I do have a super newbie question though - when you're writing 5x90 does that mean 5 reps @ 90 pounds or 5 sets @ 90 pounds? :blushing:
Here's my workout for today:
Squats: @55 (I'm impressed with myself considering I started with just body weight squats and found those to be incredibly difficult. It's awesome how fast I'm seeing progress on this.)
OHP: @45 I honestly don't know if I can add 5 pounds next time. These were HARD.
Deadlift: @110
I've usually been running for 30 minutes after I lift and I tried that this morning and found that I just didn't have enough gas in the tank for a full 30 minutes. Had to stop after 20. Probably a combo of my weights increasing and working out in the morning (which is not usual).0 -
Hi everyone! I'm about 3 weeks into Stronglifts and loving it. I do have a super newbie question though - when you're writing 5x90 does that mean 5 reps @ 90 pounds or 5 sets @ 90 pounds? :blushing:
Here's my workout for today:
Squats: @55 (I'm impressed with myself considering I started with just body weight squats and found those to be incredibly difficult. It's awesome how fast I'm seeing progress on this.)
OHP: @45 I honestly don't know if I can add 5 pounds next time. These were HARD.
Deadlift: @110
I've usually been running for 30 minutes after I lift and I tried that this morning and found that I just didn't have enough gas in the tank for a full 30 minutes. Had to stop after 20. Probably a combo of my weights increasing and working out in the morning (which is not usual).
Also keep in mind that deadlifting can take it out of you.0 -
Hi everyone! I'm about 3 weeks into Stronglifts and loving it. I do have a super newbie question though - when you're writing 5x90 does that mean 5 reps @ 90 pounds or 5 sets @ 90 pounds? :blushing:
I believe that if you are only doing one set you write weight x reps but if you are doing multiple sets you write Weight sets x reps (that's how I do it)
So one set of 5 reps, at 45 lbs would be 45lbs x 5.
And 3 sets of 5 reps at 45 lbs would be 45lbs 5x50
