Workout check-in thread: You October-y Lifting Heavy!
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Well I'm currently recovering from some kind of flu so am taking the week off lifting - its been about six weeks since my last rest week, so its about time I believe
Keep lifting lovely 5x5 ladies
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You amazing ladies continue to kill it -- so inspiring!
I ended up swapping my massage therapy and workout, so StrongLifts 5x5 / Workout B was this AM:
Squats: 5x5 @ 65 lbs.
- The weight felt good, but hips continue to be tight. Need to really devote more time to stretching and warm ups, but am having trouble finding the time.
- Arms and shoulders are doing well, which means I can just keep progressing. I'm thrilled!
Bench Press: 5x5 @ 72.5 lbs.
- Weight felt good here, but some reps got a little sloppy (i.e. wavy on the press). If I move up, it'll just be to 75 lbs. I think 2.5 lb. increments is where I'm going to stay from here on out.
- I love bench press.
Barbell Rows: 5x5 @ 80 lbs.
- Still need to concentrate more on the pull through the elbows and squeeze of shoulders at the top, but otherwise, these are going well. Form is nice and tight, I'm staying low and not bouncing or using momentum to get the bar up to my chest.
- I'm thinking I'll try to go up to 85 lbs. next time, but have no qualms about progressing at 2.5 lbs. if necessary. We'll see.
My trainer friend is out of town the rest of the week, so my remaining workouts this week will be solo. I'm a little nervous, but also excited. Also means I get to listen to music, and since I can't seem to get enough or turn it up loud enough lately, this is a good thing.
Mid-back is still a little wonky, even after massage yesterday. Not sure what's going on, but need to see about some good stretches for this area too. I'm not worried -- it's not sore or injured, just tight.
Have a great day!
xo
C.
PS - @ Canadianlbs. - My weights are still pretty low, so I'm working my way up to warm ups on most lifts, and figuring out the right balance between creating good tension and pre-exhausting. That said, I'll keep you posted about the warm up sweet spot. 0 -
Squats: warm up + 5@60,75,90,105,120
Bench: 5@45,45,45,55,60
Rows: 5@45,45,55,65,75
It finally feels like I'm started to progress again. I feel like I'll need to eat more to get more gains, but I still want to lose the layer on my stomach lol. Decisions, decisions...0 -
It finally feels like I'm started to progress again. I feel like I'll need to eat more to get more gains, but I still want to lose the layer on my stomach lol. Decisions, decisions...
What is your deficit at? Maybe even adding a hundred or two will help with the lifts which will intern burn more fat.
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OHP 5 Day
Warm ups then 50lbs x 5, 60lbs x 5 and 65 lbs x 6
Rows, assisted dips, and incline push ups. 5 sets of 10.
My lats are really sore and I don't know why, so I foamed rolled for a while and I hope that helps. I have been sticking to my deficit well so far this week and my lifts are not feeling too bad. I have it set to lose 1lbs a week but I don't mind going a couple hundred calories over IF I am actually hungry.0 -
I feel you. I wish I had someone to video me doing all of the exercises so that I could form check.canadianlbs wrote: »still still still struggling to find the 'right' arrangement of legs and hips for a horizontal back angle. still have no idea from prioperception whether or not i'm rounding my shoulders during the pull.
it's horrible, isn't it? and it's not helped by the fact that the whole stance seems so awkward and unnatural even when you see someone else do it and know that they're doing it right. i've been trying to figure out rows for months now, and i still feel like the only place where i'm feeling them is my upper hamstrings from having to stick my bum out so far. everywhere else they just feel . . . hard, but somehow i just can't figure out what's so hard about them.
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Back on the grind after a weak deload (in that I really didn't do much. 1.5 miles of running and 1 dumbbell workout and 1 bodyweight-ish test. Yep. No yoga, some walking, lots of stress(eat)ing.)
Deadlift 5 went a little like this:
150x5
170x5
192.5x10
stopped there as I was running late this AM and I'm still beat up. And had to drive back home to shower cuz I forgot my clothes >_>
Then did 3 rounds of 40/20 intervals
- KB sumo DL high pull s@ 20kg
- TRX Pull-ups (aka the most awkward pull-up ever lol)
- Goblet Drop lunges @ 30lbs (right)
- lunges, left
- Pike presses
Finished up with the 10 rounds of 20/10
- KB Swings @ 20kg
- Mountain Climbers
I "embraced the suck factor" throughout the entire thing and left the gym lightheaded. But I found once I ate a bit I felt better lol. Ah well.
You guys are killing it 0 -
Took a week off from lifting. I needed it. I decided to just repeat the workouts that I did do last week.
Squats - 5x85, 107.5, 127.5, 150, 170
Bench - 5x47.5, 60, 72.5, 82.5, 95
Bent Over Row - 5x47.5, 57.5, 70, 80, 92.50 -
The gym is getting more packed in the morning, maybe because of the rain the last couple of days, but luckily all the racks were open. I was on Workout A today.
Squats: repeated 85 lbs 5x5 after a warmup of 3x5 with the bar and 2x5, 1x3 @ 60 lbs. I think I'll move up to 90 next workout.
Bench: repeated 55 lbs 5x5. I think I'll move up to 60 next time.
Rows: repeated 55 lbs 5x5. Still having trouble with these so might repeat again next time. I'll see how I feel at 60 first though.
I also did a 60 second and a 30 second plank, along with some ball crunches to round out my hour.0 -
It finally feels like I'm started to progress again. I feel like I'll need to eat more to get more gains, but I still want to lose the layer on my stomach lol. Decisions, decisions...
What is your deficit at? Maybe even adding a hundred or two will help with the lifts which will intern burn more fat.
My deficit changes on a daily basis lol. I'm short and small, so I'm still eating above the recommended amount from MFP and IIFYM. I might decide to just eat a bit more and focus on lifting. I guess I'll see how I feel.0 -
Workout A today
Squats - Warm up + 5x5 @ 85lbs
BP - Warm up + 5x5 @ 65lbs
Row 3x5 @ 65lbs 1x7 @ 65lbs, 1x8 @ 65lbs (my right elbow still wants to kick out on this)
Then 2 x 45sec plank to keep up with my plank challenge for the month.0 -
Going through some personal junk right now
Hope to be back on a routine next week, though. You are all great inspiration. 0 -
It finally feels like I'm started to progress again. I feel like I'll need to eat more to get more gains, but I still want to lose the layer on my stomach lol. Decisions, decisions...
What is your deficit at? Maybe even adding a hundred or two will help with the lifts which will intern burn more fat.
My deficit changes on a daily basis lol. I'm short and small, so I'm still eating above the recommended amount from MFP and IIFYM. I might decide to just eat a bit more and focus on lifting. I guess I'll see how I feel.
You might be surprised at what you can eat. I started wearing m y bodymedia again and it gave me an average of 2836 a day for the last week. When i stopped using it in April i was at 2700 WITH cardio burns of 1000 a week. No cardio nowdays!0 -
Lifting tonight:
Squats: 5x5 @ 100 lbs.
OHP: 5x5 @ 50 lbs. Backed down from 55 lbs. after the 3rd fail
Did pretty well on keeping the back neutral and not arching.
DL: 1x5 @ 135 lbs. Dang, that was heavy for me!
Workout music tonight brought to you by the 80's with Madonna, Michael, Wham and Pat Benatar (yeah, I know...I'm old!
)
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Tonight didn't want to but did. After warmups, squat 135, bench 60, rows 60. Short and sweet, got through it quickly and it was actually a decent session. Keep it up, everyone!0
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I actually had an okay showing today but my head was NOT there. I had kid commitments that kept me occupied all day and couldn't get in until after dinner (usually I got around 10AM). I announced to the hubby I was off to "give it my very best 75%!" =/
Anyways,
Squat - moved up to 70lb, it was just ok. It's weird because it didn't feel overly heavy, but I almost failed rep 5 of two sets, and my form was just not awesome. I am not sure if it was my mood or something else. I will probably repeat just to be safe.
OHP - I'll admit it, I didn't even TRY to do 50lb today. I was so not feeling it. I did do 5x6 reps of 45lbs.
Deadlift - moved up to 115lbs. I think I did 12 of them. I love deadlifts!
I did a 15min warmup on the elliptical, and nothing after SL today. I just gave it a big "meh" and drove home.0 -
I was running short of time Tues night so just did 3x5 (workout A). No fails but that usually happens on the last 2 sets! Tonight I should have enough time for all my sets.0
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I haven't been to great about checking in here...making a fresh start today:
10/6:
Squats: 5x15 lbs
Bench: 5x45 lbs
Row: 5x50 lbs
10/13:
Squats: 5 x 5 x 20 lbs
OHP: 5 x 5 x 45 lbs
Deadlift: 5 x 5 x 55 lbs
Side leans: 2 x 15 reps x 25 lbs
Ab machine: 2 x 10 x 50 lbs
10/15:
Couldn't do the gym yesterday due to a sick child at home. So I did some bodyweight work
Pushups: 2 x 10 (a record for me!)
Plank: 1 @ 45 secs
Situps: 2 x 10
Side planks: 2 x 30 secs
Knee/elbow/ab thingie: 2 x 15
10/13 is the first time I really felt comfortable in the free weight section, despite a bunch of dudes in there lifting way heavy. I will get there someday!
I know the once a week deal isn't the best...but I've had life happen the past couple of weeks and that's just the way it goes. Planning to go Saturday before work and get back on a routine.0 -
ohiotubagal wrote: »10/13 is the first time I really felt comfortable in the free weight section, despite a bunch of dudes in there lifting way heavy.
i love this. it'll keep getting better too.
been amused by the way so many people sneak in extra deadlifts just like i do.
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[quote=been amused by the way so many people sneak in extra deadlifts just like i do. [/quote]
Oh I like this idea! I think I'll try it
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threnjen wrote:but my head was NOT there
omg so much this. a keystone-kops lifter was me. disappointed today but not too surprised. workout a.
squats:
this just displays how i suck for today. i did my whole working weight with 15 extra pounds on one side of the bar and 17.5 on the other side. didn't find out until i went to put the plates back and then i got mad enough to go back and do one more set at the 80 i'd thought i was working with the whole time. no weight increase but i didn't want one - i did try out 85 for 3 reps and today simply wasn't the day. anyway, 2x5@45, 1x5@65, 5x5@77.5 (unbalanced), 1x5@80. i'll call it 80 and try this weight again the next time, just because i felt so feeble today.
ohp:
best of the bunch. 1x5@20, 1x5@30, probably 1x5@45 (can't remember), 5x6@50. no weight increase but one extra rep. again, not surprised and didn't even try to go up. these were not hard to lift exactly, but amazingly hard just as work. got me more out of breath than the squatting did. now convinced that yes virginia, ohp IS a compound movement.
deadlift:
pah. well, more meh than pah i guess, really. starving hungry right from the start, fixed barbells, plate stacking . . . all kindsa nuisance. but anyway i wasn't in the mode to lift 140 or even 130 like the last time. i did 4x1@80, and then i tried 135 (big girl plates on big-girl bar) and knew it wasn't going to move. so i backed down to 115 and did 1x5 that way, getting stronger and better as it went on especially wrt the form . . . for what that's worth. could have been my best form yet, considering 35lb plates are pretty low to the ground. tried 135 again afterwards just to see if things had come back together, and nope.
shoulder stuff was also a bright spot. i pulled 60lbs for 2x8 reps at the three different widths, except for the widest one which i just couldn't deal with after the first set. spread this out a little between the other lifts since they seem to help so much with mobility.
overall, a crappy workout, just not my day physically. scheduled (and went to) my first ever mammogram and did the workout on my way home. go me for doing it, but it sure gets itself into your head.
next time better. glad that this one is done.0 -
Second workout of the week for me
Squats: warm up + 5@65,75,90,90
OHP: 5@45,45,50,55 (I somehow managed to clip my chin on a rep
)
DL: 5@95,95,115,130
I can't wait to move up to the big girl plates for my deadlifts
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StrongLifts 5x5 / Workout B
I ended up going to the gym after class rather than this morning. Just missed the after-work rush, thankfully. Was on my own today since my trainer friend is out of town, but it went well and flew by. Am loving having headphones and music -- need to make a new playlist with some good heavy metal songs. (Suggestions welcome!)
Squats - 5x5 @ 70 lbs.
- Quick warm ups helped, but I'm finding that my hips don't really start to loosen up until I'm at least one or two sets in to the working sets. Still concentrating on form -- trying to make sure I'm engaging my core throughout the full lift. It's not quite second nature yet.
- Weight felt heavy but good. Noticed it a bit in my arms today, but am ready to start progressing on a regular basis.
Overhead Press - 4x5 @ 40 lbs (!), 1x3 @ 40 lbs.
- This was a HUGE! improvement, considering the last time I did OHP, I only got one full set in before failing. Form got a little bit arch-y on a few reps, but all in all, I'm pretty darn pleased with this one.
- Will stay at 40 lbs. for at least another couple of sessions, probably more. Want this to feel easy and have form perfect before I jump up the 5 lbs. to the full bar. Then will progress regularly at 2.5 lbs. increments. Can't wait to get there.
Deadlifts - 2x5 @ 135 lbs.
- I LOVE DEADLIFTS! Yes, did a second set again tonight.
- Finally felt like I was pushing 99% of the time, rather than worrying about pulling. I'll probably never not concentrate on this, but it's good to feel like I'm finally getting it.
- Will move up to 140 next time but probably won't do second sets anymore. My right leg / knee felt a little looser than I would have liked walking out of the gym.
All good things tonight. Feeling awesome.
And continue to be inspired by all of you. Keep it coming!
xo,
C.0 -
Day 5 for squats tonight.
My knees have been feeling a little over used (I did a lot of running last week) so I wasn't sure how this was gonna go.
Turned out alright though so, yay.
warmups then 155 lbs x 5, 165 lbs x 5 and 175 lbs x 6
SLDL, glute bridges and then burpees 5 sets of 10 and then about 15 minutes of stretching and foam rolling. I think I am going to be feeling this one in the morning.0 -
Happy Friday, lifting ladies!
I was on Workout B today.
Squats 90 lbs 5x5. I finally moved up from 85 lbs and it felt good.
OHP 50 lbs 5x5 (barely!). Still had a very hard time on that 25th rep, so will repeat again. Grrrr
Deadlift 65 lbs 1x5 and 85 lbs 2x5 (I know, I know...)
Finished up with some bicep curls and lat raises. I also tried to do another 1 minute plank but my abs are still sore from Wednesday, could only handle 20 seconds! Maybe Monday will be better.
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canadianlbs- great job going for both the first mam-exam and the lifts. i really appreciate the qualitative info you provide- shows that lifting happens in real-world conditions. it's not always beautiful or how we plan it but it is done and it keeps you moving in the direction you want to go. sometimes i just don't feel like getting into the qualitative much- but i'll give it a try because your posts have been inspiring to me.0
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Workout B today
I am amazed at how some days its easy peasy and other days its a struggle when lifting the same weights.
Squats - Warm up + 5x5 @ 85lbs - Staying here for a bit until it feels easy so I can concentrate on form
OHP - 1x8, 1x7, 2x6, 1x5 @ 45lbs - Again, trying to work on form before moving up again
DL - Warm up 1x5 @ 95lbs, and then 1x5 @ 115lbs. - This felt good today, grip was strong
I don't think I will be getting in a workout this weekend so I should be back to T/TH/Sa starting next week!
Enjoy your weekend ladies!0 -
I just wanted to drop in and say that you are all doing amazing!0
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Day 5 of bench press today.
warmups then 65lbs x5, 75 lbs x5 and 60lbs x 5 the last one came up pretty much out of sheer willpower, for a moment I thought I would have to roll of shame but nope got it.
Assisted pull ups, tricept kick backs and upright rows for 5 sets of 10.
Now I am kid, responsibility and fiance free for the rest of the weekend. It will be chips, pizza, energy drinks and video games woot woot!0 -
Awesome job, Ladies! Tomorrow's my first Workout A without my friend there, so a little nervous about failing on the bench press. Wish me luck!
xo,
C.0
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