Workout check-in thread: You October-y Lifting Heavy!
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Either way, it gives me an excuse to eat gummy bears!
always need that. i feel like i'm still trying to figure out the real correlation between food and workout performance. doesn't seem like it's linear in my case.
i feel the same way about squats. 65 is a lot for warmup when 70 is going to be your working weight, but i got myself kind of confused about it and i may have jumped ahead of myself by several workouts on weight/volume too.0 -
I think squats three times a week might be too much for my poor legs. Does anyone else just have a general ache in their legs all day, every day? I don't feel sore, I feel achy. Argh.0
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Hey Ladies first weight workout of October...
Wendler week 4 deload week..this is interesting to say the least.
.OHP warmup @ 32.5, 42.5@5 then 50@3,
working weight 32.5, 42.5@5 then 50x12 (stopped cause I had chinups to do)
Chinups 2,2,1,1,1...almost got 3 on the first set....getting there...
didn't do the 2nd acc of Dips cause I didn't feel like it honestly....
Yesterday went for a walk, rest day on wed and Wii just Dance on Tuesday so it's been a productive week...DL day tomorrow Yah....
Odd working out on weekends for me...as with SL never had too except the odd Saturday when Friday got booked with fun
@lara yah my legs would be tender most days but I did my squats 3x a week...even now after I squat they are tender.0 -
Squats - 5x85, 5x105, 5x125, 5x147.5, 3x170, 8x125
Bench - 5x47.5, 5x57.5, 5x70, 5x80, 5x95, 10x70
Bent over rows - 5x45, 5x57.5, 5x67.5, 5x80, 5x92.5, 10x67.5
Was feeling pretty awesome so I added a few reps to my upper body lifts.0 -
Workout A / Day 19
I am still just so in love with this program.
Squats - 6x5 @ 50 lbs.
- I definitely feel the tightness in my hips and glutes. Will borrow one of the stretches someone else mentioned here and do those before jumping under the bar. Really just concentrating on good form and getting as low as possible.
- I don't want to be afraid of the bar when I'm doing heavier weights and can't stand up or re-rack, so did a few practice fails just for fun today. Loud, but really good to know how it feels and what to do.
Bench Press - 5x5 @ 70 lbs.
- Struggled with the last few reps of the last two sets, but for the most part this felt really solid. All progression on BP will be 2.5 lbs. from now on. Going up 5 lbs. just isn't feasible anymore.
Rows - 5x5 @ 80 lbs.
- Deloaded from 95 lbs. because even though I finished all 5x5, I wasn't completing the full range of motion. Back down to 80 lbs. and I was able to touch my chest every rep and really think about the follow through in my arms -- pulling them back through the shoulders. Not sure if this was just the weight or the barbell I was using (smaller with permanent plates), but either way, good decision to lower the weight. Will probably switch progression from 5 lbs. to 2.5 lbs. here too.
Also went rock climbing (indoor) for the first time in ages this afternoon. So good to be back, but I was definitely pre-exhausted! Will need to shift a few things around to make sure I can do both the lifting and the climbing, but it's definitely back in the rotation. Am hoping to climb 2-3x / week -- not only do I just love it, but it will take care of any arm-related accessories I was considering.
Now to eat all the chicken and drink all the water, and then have a rice crispy treat.
All in all, a great day.0 -
Crabada I love your detailed reports!
Today SL Bench/Rows day. I'm only on my 4th day so I'm a super newbie still.
Squat - on Oct 1st I did 55lb and I did 55 again today to try to focus on form. I still can't seem to get as low as I want and need to and am hesitant to add weight while my form is still suffering. I can do great squats against the mirror without the bar on my back but I screw it up every time I get under the weights! I think I'm going to stick with the 55lb yet again next time.
Bench - 55lb on bench press and didn't feel scared I was going to drop it on my face, so that's good
Rows - I think I was scheduled to do 60, but I did 65 out of a perverse laziness, because I wanted to use the 10lb plates. They just work a lot better for propping up the bar. Doing rows and DL is so awkward because I can't get the bar to stop rolling around on my stack of plates to lift it up a bit. My form was.... not great. I am going to do 65 again next time.
After this I wanted to do some accessory work but my arms were noodles after the rows. I did a short series of walking lunges while holding some 25lb dumbells, then did some shrugs, then I had to call it a day.
As a newbie to this program I am constantly surprised how TIRED it makes me. It doesn't SOUND like that much work! and HUNGRY too.... EAT ALL THE THINGS0 -
Saturday here so lifted this morning
Squat 5x5 @ 150lbs
Bench 4x5 1x4 @ 80 lbs - roll of shame, not bothered
Row 5x5@ 80 lbs0 -
Squats: warm up + 5@60,75,90,105, 3@120, 8@85
Bench: 5@45,45,45, 55, 3@60, 8@55
Row: 5@45,45,55,65, 3@75, 8@65
I think I'm going to repeat the weights from this week. The 3 reps at 120 were ok, but I feel like I need to get a bit stronger before moving up again.
Have a good weekend ladies!0 -
Wendler week 4 DL and deload...
75,95 @ 5 and 115@3 for warmup,
Working weights @ 75, 95 x5 and 115@13..
no acc today feeling lazy....and did a lot already. IE my typical Saturday of groceries, cleaning, laundry, cooking etc...had 14k steps by 3pm just waiting on dinner now...might be a good night for a nice hot coffee with some irish cream and a bath...it's cold and rainy here today.0 -
might be a good night for a nice hot coffee with some irish cream and a bath...it's cold and rainy here today.
that sounds wonderful. coffee and knitting under a blankie on the couch over here. and butter chicken for dinner. with chapatis i'm procrastinating about rolling out and cooking, right now.
went to the october session of the local 'women who lift' thing today under the impression that it was going to be pullups take 2. imagine my horror when it was too late to back out, and i found out it was all about core. imagine my thankfulness too, that i've been doing planks all this week so i didn't totally fail. but parts of what we did weren't good for my shoulder at all.
didn't really do a full workout afterwards. i rode to the workshop, which is a handful of miles, and rode back. and i did go to the gym and make a slightly futile attempt to do it, but got interrupted by starving hungries and just packed it in.
squats: 3x5@45, 2x7@70, 3x7@70, 2x7@65. don't really know what i'm doing with this and i think i need to stop playing silly buggers. occurred to me long afterwards that i slightly dread higher weights, so all this jacking around with additional reps AND additional sets is like me placating the add-5-lb gods. like 'i can't be asked to do that, i just squatted xty-x reps!' plus, i guess some vague notion about getting my form settled first. but 70lb wasn't feeling like nothing today, and i was just hungry enough to get all childish and stupid and stubborn and refuse to deload until the last two.
bench press: didn't really do the rest of the workout. i did do 2 sets of 5 at 45, and it just didn't feel right on the left shoulder in some way i could not figure out so i stopped. skipped rows too, and came home.
i was just so hungry . . . .:sad: i think i may skip the next workout, take 3 solid days off, and try again.0 -
First lift after a few of you recommended a week off.
Squats deloaded to 79lb to focus on form. 5, 5, 5, 5, 5 and pleased with form.
OHP deloaded to 40.5lb to focus on just ability to lift the damn thing. 5, 5, 5, 5, 6 and pleased with form.
DL deloaded to 123lb 5.0 -
Went to gym on Friday.
Did some bodyweight squats first to limber up, then tried using the smith machine with 44lb. Completely couldn't get it first go, then managed 4 sets of 5. Not sure that the smith machine is the answer - might go and play with the kettlebells.
Overhead press was fine -27.5 at 5x5. One of the staff checked my form - said it was fine but suggested doing it seated. Any point to that or shall I continue to stand?
Deadlift was okay too - my form seems fine and I did 38.5 at 5x5
Nice to follow this thread - you are all amazing!0 -
Logg1e: Congrats and happy to hear your report that you were pleased with form.0
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Sounds like you're gonna come back STRONG Logg1e!0
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Increased deadlifts to 170, wasn't happy with squats at 205 so staying at 200 for now.
Workout A (Sun)
Squats 5 X 5 - 200
Squats 5 x 4 - 205
Deadlifts 5 X 1 - 170
Bench press - 5 x 5 - 105
Reverse curls - 5 x 5 - 100
Overhand bicep curls - 5 x 5 - 1400 -
Thank you everyone, your encouragement and wise words mean a lot to me.
One of us wrote recently about losing the "ego". I think as well as the physical rest, this week has also given me that - a loss of ego. I've given myself permission to not be all macho, but to take things at my own pace.0 -
I went to a hot tub pool party on Friday (my friend's parents spend three days heating their pool to 100 degrees and have a huge party before draining and closing it up for the season). I ended up coming home at 6am on Saturday. I haven't been up and out that late since my teenage years! Needless to say, yesterday was a major lazy day which actually made today's workout pretty decent.
Squats - 5x85, 107.5, 127.5, 150, 170lbs
Bench - 5x47.5, 60, 72.5, 82.5, 95lbs
Bent over row - 5x47.5, 57.5, 70, 80, 92.5lbs
Split squats - 3x8 @ 80lbs0 -
Tonight is my second work out in October. I am doing B tonight. I got a new phone recently and lost the data on my stronglifts app, but luckily I remember my current weights.
I actually had to de-load tonight. Back down to 90lb on squats. De-loaded on OHP last time, so I'm at 55lb tonight. DL supposed to be at 130lb. That's 3 lb shy of my body weight.
Summary:
Squats 90lb 5x5
OHP 55lb. 5, 5, 5, 4,
Deadlift 130lb 1 rep. 125lb 4 reps.0 -
Today was an extra long gym session and it was fabulous! Ran 1.5 miles to the gym. Did lots of warmup lifts before each different lift and it was great, no knee pain! I also learned that the bar is 20kg not 20lbs so I've been lifting heavier than I thought. That gives me lots of satisfaction for the upper body lifts. My non warmup lifts were squat 124 5x5, OHP 64 5x5, dead lift 139 1x5. Followed it with HIIT for 15mins and 10min walk. Got a high while doing OHP that has chilled me out for the entire day. I think I'll make this a Sunday ritual!0
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The mind is powerful! To help focus, visualization is a good strategy for me. Also I don't actually look at the folks around me while I prepare to lift and while I'm doing it. That alone is distracting to me. I lift towards the wall, no mirror, I do a few ghost lifts- no weight, just form. These things help. That said I do get distracted. Today there was someone at the gym I'm not a fan of. She is a trainer and was training someone nearby. I said to myself I'm here to lift and I am going to lift, and that helped me refocus and do my workout. I also think about efficiency- I don't want to spend time in the gym that doesn't get me where I want to go, and that helps me keep my focus but keep my impatience in check so I don't overdo it like I think I did when I started. You can do it!How do you guys keep your head in a good place? I'm getting really apprehensive about squatting now. I used to love it but as the weights get heavier, so do the doubts
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Super newbie here! I am only on my 3rd day, started with 20 lbs across the board (I had no idea what I was doing) so today, did 30 all, squats, OHP and Rows. I'm working it very, very slowly until I'm sure of my form.0
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Did not report much this weekend due to stressful situations and lack of time - I went for a long hike with my little sister on Saturday, did OHP yesterday and deadlifts today.
OHP
65x5
72.5x3
80x4
65x11
Deadlift
165x5
187.5x3
210x7
(did not do a first set last because there were a lot of KB deadlifts in the program the day before and my lower back is hurtin' now)
Actually did some close grip bench press and triceps + shoulder work yesterday which felt nice, I don't do that nearly often enough.
Friendly soccer game tonight (I'll be switching my order around so I don't deadlift on mondays anymore after this week xD), one more day in program on wednesday and then I'll have a deload week which is going to be ah-maze-ing! Not one to enjoy rest, usually, but I'm pretty beat up.0 -
Taking the week of from lifting so today I did 30 minutes on a cardio machine plus some ab stuff. Figured I would stay with my 3-4 days a week so I don't loose the habit.0
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Super newbie here! I am only on my 3rd day, started with 20 lbs across the board (I had no idea what I was doing) so today, did 30 all, squats, OHP and Rows. I'm working it very, very slowly until I'm sure of my form.
Well, I for one am impressed with your starting weights. Initially I couldn't even squat my own body weight without falling over or getting stuck.0 -
Friendly soccer game tonight (I'll be switching my order around so I don't deadlift on mondays anymore after this week xD), one more day in program on wednesday and then I'll have a deload week which is going to be ah-maze-ing! Not one to enjoy rest, usually, but I'm pretty beat up.
Apologies if you've recently said, but what programme is it you're doing?0 -
SL 5x5 OHP/Deadlift day
I've been sticking at a low weight for squats instead of going up because my form has been sucky and I can't get low enough. I was VERY pleased with my form today and after my warmup set and two sets at my current weight of 60lbs I went ahead and went up to 65lbs. Still kept good form and really happy.
OHP sucked, again. It heartens me though to see that so many people struggle with OHP. I started with 50 and only did 4 reps, then 3 on set 2, then deloaded to 45 and finished with sets of 5. Next time I will stick with 45 and just do the thing where I up my reps instead. Couldn't even manage 5 reps on my first attempt with 50 so it is just not working out right now.
Deadlift I was awesome. Did too many because I just kept challenging myself. Started with 5x75lbs, then did 5x85lbs, and still felt like I could go more so 5x95lbs. The 95lbs was challenging but doable and I felt awesome.
All workouts sandwiched with a 15min run to the gym and a 20min brisk walk home (same route... just so tired lol)0 -
Initially I couldn't even squat my own body weight without falling over or getting stuck.
you just made me laugh. my first introduction to squats and lunges was a 45-minute circuit-interval thing which merely *included* a few doses of them in a much wider range of activities. and still it took me the better part of two weeks to recover fully. i was a completely seasoned 15-mile/day bike rider by then, so i had no idea what was coming at me the next day. no kind of biking has ever put the hurt on my quads the way those squats did.
@threnjen: thanks for this role-modelling about (once again) form versus ambition in my own life. we seem to be in very much the same kind of 'zone' on our weights, with maybe some of the same kinds of struggles. i can't wait to see what you do about rows ;-)0 -
My first October workout since I've been taking a 2-week break (1 before and 1 after my half marathon), now am back in the game and focusing more on lifting. I had dropped to 2 days a week with 4 running days and a rest day, but I am going to go back to 3 and 3 with a rest day. Since I've been out of the game for a bit, I deloaded all lifts to get back into it slowly.
Workout B:
Squats 75 lbs 5x5
Bench 50 lbs 5x5
Rows 55 lbs 5x50 -
Took a couple days off so y last lift was... Thursday now.
SL 5x5.. squat/bench/row
Squats - 5x5 165lbs - last set of 5 was... bleh. Had to use my runners today, regret it.
Bench - 5x5 @ 105lbs - happy with it, came down funny on one rep but recovered well.
Row 5x5 @ 115lbs - I feel like I am really doing these wrong... bleh.
Basically hoping the time off/shoes is the reason for the wonky squats.0 -
I'm only 3 days in, mostly because the FIRST time I tried to do 5 x 5 I hobbled myself like an old man while trying to correct my deadlift form (ironically I went out of my way to have a trainer there so I *wouldn't get hurt* but then I did way too many and got sloppy. And then I found out why that hand rail in next to the toliet...for weeks..good times.
But now I'm back:
Squat 50lbs
OHP 45 lbs and seriously wow, that was hard for me to do
Bench Press 45lbs
Row 45lbs
Deadlift 70 (paranoia I think so I will up it to the starting of 90/95lbs)
You guys are putting up some serious numbers, sweet job!0
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