Workout check-in thread: You October-y Lifting Heavy!
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I haven't been logging, mainly because I'm unable to remember what I lifted. So, I've just pulled my finger out and brought my little black book to the computer.
Squats. 5x5 84.5lb. This is an increase. Deload plus slower increases has really helped my form.
OHP 5, 5, 6, 7, 6 with 40.5lb. Still reluctant to increase the weight on this, so trying to increase reps, as you can see.
DL. 2x 145lb, 3x 133lb. What can I say? I don't like the deadlift. I just can't get my form. A PT watched me and gave me some good advice about starting with my bum lower etc but my shoulders are all wrong. Tried a lower weight to improve my form, but it didn't make a difference. Will persevere with these at a low weight (seeing as I don't care for them) but I've even had thoughts about dumping them altogether.0 -
Aaaaand I was back this morning.
Squats 5x 84.5lb
Bench 5x 50.5lb
Rows 5x 57lb
Felt pretty strong this morning. Don't normally lift on a Saturday morning and there was a fairly friendly crowd in. At one point I had four men trying to demonstrate stretches to me for tightness in my groin. It's pretty bad now on the left, makes me twist round at the bottom of the squat as I try to avoid the pain.0 -
Squats: warm up + 5@60,75,90,105, 3@120, 8@90
Bench: 5@45,45,50,55, 3@65, 8@55 (yay for finally moving up!)
Rows: 5@45,50,55,65, 3@75, 8@65
Side planks: 30 seconds each
Plank: 1 minute (this was painful)
Keep up the good work ladies! Be careful with injuries
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Today turned out better than I had expected. Was up in the night for sick ones (darn flu season!- same reason I didn't go last night as I had planned) and went to gym as I started to fade thinking I should get it in before it was too late. It was great, gave me more energy and I accomplished some things and am about to go back to the to-do list while the others are napping. Beautiful sunny day and gym was practically deserted. I didn't plan a long workout but did get warmups and all my lifts, and cardio of 8 mins- not much but better than nothing. After warmups, did
- squat 140 5x5
- OHP 60 1x5, 3x4, then 55 1x5
- Dead lift 2x135 (snuck in the extra and I'm happy I did). Am going to try the lifting gloves because my grip is done by rep 5.
I am feeling good about my lifts and just still amazed at the energy and strength I feel from it. I've done 3 marathons and was always a runner and figured I'd keep that but it became very time and energy consuming. I also feel like this is gentler on my body which is a plus as things have started to need more maintenance as time rolls on! Hope you all have a great weekend!0 -
Today:
Squats: 5x5 @ 100 lbs.
BP: 5x5 @ 90 lbs.
Rows: 5x5 @ 85 lbs.
I've decided today that I need a "weight boy" who sets my barbell up for each lift.
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Yes to the "weight boy"! It makes such a difference having my friend there because he does help with all this. I have to stack weights on both BP (for my feet since my legs are so darn short!) and on Rows, and moving all those extra plates totally takes it out of me! But on the other hand, I do feel like I'm getting more out of my workouts when I do it all myself, so there are benefits to both.
Workout A
Squats -- 5x5 @ 75 lbs.
- Really tried to concentrate on using my hamstrings and glutes on these, but that seemed to activate my lower back more than usual. Anyone else have this happen? Suggestions?
- Weight felt heavy in my arms, but I think I'm still good to keep progressing at 5 lbs. increments.
- Hips still pretty darn tight. MUST make more time for stretches beforehand.
Bench Press -- 5x5 @ 72.5 lbs.
- First, thanks to all of you who encouraged me not to worry about my BP today. I'm happy to report it was a total success!
Barbell Rows -- 5x5 @ 82.5 lbs, 2x5 @ 65 lbs.
- Even though I'm touching my chest on every row, I think 82.5 lbs. may be too heavy for me right now. I feel like I"m "muscling these up," if you know what I mean. I'm not able to really squeeze my shoulders together at the top or pull my elbows back as far as I'd like.
- Did a couple extra sets at 65 lbs. just for comparison and form at the top of the pull felt a lot better.
- So, that begs the question -- should I deload (again) or not?
All in all, a great workout. Very pleased with how things went on my first solo Workout A. Gives me confidence that I can actually do this program on my own on a regular basis.
I've also noticed that I very likely haven't been taking the full 90 seconds recommended rest time between sets when I work out out with my trainer friend. When working on my own, I sometimes felt impatient to get to my next set, but I do think it's helpful. How strictly do all of you follow the rest times?
Hope you're all having a great weekend!
xo
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- First, thanks to all of you who encouraged me not to worry about my BP today. I'm happy to report it was a total success!
i must have scooped some karma. details below. workout a
general note for the day: i think i've figured out a 'tell' for when form is right. if i can do the lift with a weight that feels genuinely heavy - challenging to the 'wow i really don't think i've got 6 sets of this in me' kind of point - BUT i also find i'm really not worried about getting hurt . . . then that's a sign. it might sound obvious to the vets, but wow has this been a subtle distinction for me, and hard to find. today's workout kind of bore the thought out.
squats: 1x5@45, 1x5@50, 1x5@60, 5(maybe 6)x5@80. going back to 75 or lower next time because 80 felt heavy in the 'wrong' way, and for the 'wrong' reasons too. really doesnt' feel like 'you're not strong enough for this', it feels like 'your form sucks'. the first rep in every set goes so great and feels so easy, but then it just starts to degrade. it's like when you leave the house and you just know you've forgotten something, but can't figure out what it is. little things start to fall out of my form like parts coming off a lada, but i don't know what they are. i want to back down so i can [swear words] concentrate and [more swear words] figure out what it is. frustrating but fixable. 3.5 stars.
bench press: bench was the star and the real test case for today's thought. i did 2x5@45, then 5x5@SIXTY. 5lb increase and a big deal for me. 60 really was heavy and absolutely no question it was the kind of weight that would have wrecked something, my shoulders being the way that they are . . . if my form had been poor. but it wasn't just 'i got it done somehow'. the whole thing felt really smooth and i was confident for every rep, never a single one where i questioned succeeding even when it felt seriously heavy. specific points: getting my shoulderblades FLAT on the bench and not even pressing up on the bar until that was right, actually thinking about opening my chest to let my pecs get at the weight, wider grip, tight legs, core, glutes the whole time. very very happy. ninja'd. (<---- crabada
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rows: better than you'd think, with all my griping. something's coming together, cross fingers. i'm just going to say up top that at last workout a my weight was 60, to explain the !!!s in this one. so. 1x5@44, 1x5@52, 1x3@idontevenknow . . . i think 79 (!!!!!). did the warmups early, pre-squats even, and used kettlebells since they were available. then did the workout at the very end with the bar. working weight: 5x5@70. another !!!! lift today. not quite as heavy as the bench press as far as feelz, but i didn't even want more because i think i am finding a couple of form lightbulbs and i didn't want to disrupt that with truly-too-much weight. points: setting my back in the right tightness before i even bend down to the bar, finally think i've figured out a good stacking protocol to get the height. i snuck a few sideways mirror checks and i think my back really was level and strong. still just don't like rows though.
accessory stuff: eh meh bleh, i did some of it (usual pulldown shoulder work) and that went well too and showed good strength progress (last time's weight of 55 felt easy), but not consistently or very organized, not the full systematic set/rep/widths stuff of recently.
i did not do any planks today. shoot me.
thanks guys . . . i'm reading everyone else's stuff too but minimal time to comment atm.0 -
Well today was absolutely awful lol...
First notes, unrelated to SL, this last week I switched to logging TDEE-20% method, instead of a baseline & logging (and eating) exercise cals which is what I've done for the last 5 months. TDEE is a TOTAL FAILURE for me. This last week I really dragged my feet getting my workouts done and I am pretty convinced this is because I am "granted" all my calories up front and then I procrastinate on doing the work to actually EARN them. It's totally stupid because intellectually I understand EXACTLY what is happening but I can't seem to prevent the loss of motivation this causes me. So, it's back to baseline +exercise cals. The end calorie result is exactly the same, it just means I do not get to earn the extra calories until I DO the work, which just seems to work much better for me psychologically.
OK on to SL and my terrible no good very bad day...
Friday I never got around to going and Sat morning is yoga with my bestie, so I didn't go to the gym until 10PM on Sat night. Luckily that means there was hardly anyone around to see my fail haha.
Squats - Repeat of 70lbs. I did one set of these and it was iffy. I'm feeling a pain in my groin on the right side and I thought that taking both Thur and Fri off might help with this, but it was back. Anyone know what this is? It's basically right at the crease of my leg and groin, but just on the right side.
ANYWAY. 70lbs, did a set, on second set I am not sure what happened. I discovered that I forgot to lower the safety rack bar on one side, and I hit on that side on a rep. But, I might have failed to stand up before that and then dipped lower and hit the rack bar. Which happened first - did I hit the rack bar and lose my concentration and fail out, or did I fail out then hit the uneven rack bar? I'm not sure, but either way, I failed my rep and it wasn't even a difficult weight.
I was mortified, especially because I couldn't even pick up the bar to put it back on the rack. I had to deload all the weights and put it back up, and then fix the lower rack bar. I am so glad there was only one person anywhere near me.
After that I dropped to 65 to complete my sets because I did not want to screw that up again today.
Bench - Repeat of 60lbs. I was very, very close to failing at this weight last time, but this time it was much stronger. I still can't do more than 5 reps (I am very hesitant to move up on bench without a spotter so I think I'll aim for extra reps) but I did do an extra set. So I was feeling ok about that.
Rows - Repeat of 70lbs. I could not remember how I felt about this last time, and I was not feeling great about this workout obviously, so I did 70lbs again just to be safe. I felt pretty good about this and will move up next time. I have a feeling based on how easy it was that I should have moved up this time.
Deadlifts - I can't resist doing deadifts when I have control of the barbell for rows. So I did 2x5 at my repeat weight of 115.
No run to the gym at that hour, just 10min elliptical warmup and drove right home after.
@Crabada I do my best to wait at least 90 seconds, but sometimes it's between 60 and 90. I basically never wait more than 90 seconds, which I probably should when I am having trouble hitting my reps =/0 -
threnjen . . .
you did notice my stellar performance earlier this week with a MISSING PLATE on one side?? if you wanna be lame, i'm gonna be right there on the lame-kids bench beside you. **
next time will be better - you were operating with an iffy hip joint (that's what it would sound like to me if it were my hip, fwiw). and your bench and row numbers are impressive.
**we need a 'fail story' thread. anyone?? if you build it, i will come
sorry, feeling a little bit goofy tonight.
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*insert frustrated sigh here*
Today was squats. I've been dreading this one all week. Even switched OHP over yesterday cuz I was afraid I'd tank it after having a bad night of food on Friday and being sick for half the night. I didn't eat a lot and my main meal was not of my choosing (dinner at my dad's) so not all that great...
115x5
132.5x5 - these felt heavy but solid. Although I had to hike the bar over on the second rep because I wasn't smack dab middle and the bar was pulling me to the left
150x8
over-adjusted and ended up with the bar pulling on the right - my bad knee. at 150 it's a lil harder to pop it back. I wasn't all in it and misgrooved the 9th rep so bad I decided to fail instead of grinding it up. Which I'm not sure I would have anyway. My squats have just been messy and lame and not progressing lately. That got me so frustrated I sacked off the first sets last because I wanted to get out of there. Also had some headache-y pain after most sets for some reason. It wore off over the workout but that had me worried for a while...
Moved on to 4 rounds of
- wall (and then trx) assisted pistols, 5 on each side
- 10 swing KB snatches per arm @ 30lbs - finally got the technique down on these and managed not to slam the bell onto my wrist
- hindu push-ups between 6 and 8
did some power split jumps and kneeling jumps (elevated from the floor)
finished up with an ascending ladder of KB clean on one side, burpee, clean on other side, burpee, AMRAP for 6 mins. KB was 35lbs this week. Just like the snatch, I'm starting to get the groove on these and not banging my forearms so much. yay! Got up to 6 cleans + 4 burpees once
At least I'm progressing on the circuits, so even if my absolute strength isn't all there I'm gaining something. If it wasn,t for these workouts I'd have gone insane already. They're like a therapy for a stress I can't even fully pinpoint. Perhaps this whole wedding thing has me more wired up than I want to admit ha. 2 weeks!
Also, fail-wise, this didn't happen lifting (I don't need to be doing crazy things to hurt myself), but yesterday when bending down to pick something up in the cabinet under my bathroom sink I knocked my face right into the counter. *nod of shame*0 -
@ Canandian -- Awesome job on your workout! So glad things are coming together with form. I always feel so much better about everything when I know I've nailed that part, regardless of the weights.
@ Threnjen -- Sorry you had a crappy night, though I have to say it doesn't look so bad from where I'm sitting. One little fail, but so much success! Awesome BP, great rows, sexy deadlifts -- these are all wins! As for the groin issue, check the position of your feet. I notice my groin a lot more when my feet are turned out, so maybe an adjustment there will help. Obviously it could be lots of other things, but figured I'd throw out my newbie 2 cents anyway.
@ Krok -- Ouch! Sorry about the face-meets-counter episode. I think you're probably right that the stress of the wedding, on top of a week or more of not feeling 100%, is impacting your lifting. Maybe a rest week is in order? Either way, we're here for you. Hang in there!
I continue to be inspired by all of you, so as a parting gift on this lovely Sunday, I just want to say...
You b*tches be bangin'!
xoxox
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I've been keeping up with everyone but just not posting. Everyone is doing an amazing job!
Tomorrow starts week 4 of madcow.
So Friday I PRed on bench at 85 and row at 100. Can't wait for tomorrow's session! I really like it since it changes all the time. I felt good on Fridays lifts so I did an extra set on squats heavy triple and tried benchs heavy triple but only got 2 extra. Made up my own strong curves program and am enjoying adding weight/reps to all those as well. Love eating at maintenance, I can lift so much more. BMF has be at an average of 2800 a day. Bring on all the foodz! 
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So Friday I PRed on bench at 85 and row at 100.
ho.ly. cow.Made up my own strong curves program
want to share? i really feel like i need to get in on my bum (so to speak) for strength alone, but i'm kind of last after the hip-thruster idea. don't liek them for logistic-complexity reasons.
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canadianlbs wrote: »So Friday I PRed on bench at 85 and row at 100.
ho.ly. cow.Made up my own strong curves program
want to share? i really feel like i need to get in on my bum (so to speak) for strength alone, but i'm kind of last after the hip-thruster idea. don't liek them for logistic-complexity reasons.
There is so much you can do besides hip thrusts. But those are the best! Even doing feet elevated body weight hip thrusts are awesome for glutes. Lunges, Bulgarian split squats, box squats, deadlift variations, side lying clam to name a few, there is tons of different things to do. Check out strong curves on FB. Great info there as well. The book is cheap, I'd get a hard copy if I would get it again. There is so much info in it! I really like what it's done for me, so it's worth it.0 -
Ditto on the bulgarian split squats working dat backside something serious. I still have twiches in my bum thinking about the last time I did them >_>
Also have some serious DOMS considering the low volume I did on squats yesterday! Haha.
Hammered at some pendlay rows. 120x5x3
The first reps were all clean and felt great. The third ones were all struggles. I'm debating using the 5/3/1 formula with these - I've done it in the past with decent results. And lighter weights might allow me to feel that contraction a little more. Eh. after this 5x5 @ 112.5 might go okay, too. Decisions...
Moved on then to EMOTM x6 of 5 KB strict presses per arm (so 30 reps total). 30lbs KB. I had cut off a few sets the last time around so really pleased with it
Then did 3 rounds of 1 arm KB
- snatch x 5
- front rack squat x 5
- swing x 10
- oh lunge x 5/leg
And ow my shouldahs!
Finished up with 5 min AMRAP of turkish get-ups. I had managed 8 per side with a 20lbs KB, Kept my thrusty 30lbs partner this week and did 6 per side + pushed the bell up to get in position before the time was up. Not too shabby!
But tomorrow's rest day will be welcome haha0 -
Any suggestions on how to simultaneously activate the glutes and get low / stick your *kitten* out on squats? This seems to be an either/or for me --0
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Any suggestions on how to simultaneously activate the glutes and get low / stick your *kitten* out on squats? This seems to be an either/or for me --
I'm not sure it's really possible to squeeze the glutes while sitting back. It's when you reach the bottom and hit the "bounce" that you should really tighten them to help on the way up (not that you aren't supposed to be tight all the way... It's just easier to feel it when you're not moving down, at least for me it is...)
Hope that helps? If all else fails, there's always the "squeeze like someone's trying to stick something up yo @*kitten*" cue ;P
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Tonight:
Squats: 5x5 @ 100. This was my 3rd time at 100 and it felt comfortable. Will go to 105 lbs. next time.
OHP: 5x5 @ 50 . Felt good and even on the last sets I wasn't arching my back. Still, I remember how much heavier 5 pounds felt when I went up to 55 last time...and talk about form going to crap. Jeez!! Not sure I'm ready yet.
DL: 1x5 @ 135. So up to now I haven't had problems with grip or hands sliding, but I'm starting to feel the bar slide some. Probably time to get some chalk. I'm sure it's only going to get worse as the weight gets heavier.
Threw in some push-ups, hip thrusts and planks just for fun
Have a great week, lifting ladies!0 -
Squat: 5@60,75,90,105,120
Bench: 5@45,45,50,55,65
Row: 5@45,50,55,65,75
The last set of squats were ugly. I really don't know why my form turns to cr*p some days and not others
. I think I may have to repeat that weight again before moving up. 0 -
me: extra glute work suggestions please?
massage: [stuffidon'twannado] deadlift variations [stuffidon'twannado]
me: ooooo. *goes off to research and experiment*
thanks.0 -
Looks like a productive weekend for you ladies!
I had day 3 of deadlifts today. Warmups and 160 lbs x 3, 185 lbs x 3 and 205 lbs for 3 and then for 2 because my grip failed and I knew I could get at least one more rep in. I started doing warm ups overhand but I think I am going to go back to mixed. By the time I got to my working weights my grip was all dodgy.
Front squats 75 lbs, calf raises 125 lbs and 25 lbs russian twists 5 sets of 10 for accessories. I keep changing by ab exercises because, well I don't like them, any of them so far, so I just keep trying new ones.0 -
somewhat crappy. actually, pretty crappy . . . only about 1/2 a workout because i only gave myself about 1/2 an hour before the gym closed. workout b:
squats: 2x5@45, 1x5@65, 5x5@75. not great, not awful like previous workouts recently. working on the form or trying to, as mentioned. i'm really really feeling it in the knees that i gave myself no time to do proper stretches on quads.
ohp: *kitten* ohp. i used the word i feel like using in the confidence mfp will censor it nicely for me. not really the lift's problem, just me not being in it or on it. just not in the mood or not right for it or should have eaten something at some point today (been hyperfocused elsewhere in life, routine gone to hell). gave up early because only 10 mins left for deadlifts. 1x5@45, 3x5@50, 1x5@45.
deadlifts: approximate rep numbers, i wasn't really counting. 4x1@100 for form, 5x1@120. then i did add ten more and do i think 1x3 at 130 just to be able to say i'm still deadlifting bodyweight. the 4th one just wasn't happening though and i always quit deadlifts when i hit that not-happening rep. crazy rushed but i do think form improvements are happening slowly for this lift.
also. for totally trivial reasons (truly, no sympathies needed) i went out to do this really really angry and sort of halfway through one of those tearstorm-of-fury type things. so just not my day but not sl fault.0 -
I'm out, probably for the whole week! That yoga I mentioned on Saturday gave me a mild sprain or strain of something in my ankle and my lifting on Sat really exacerbated it. I need to wait for it to clear up, and then wait some more Not sure what to do in the meantime except sit on my butt and gripe about how much less food I get to eat.
Keep kicking *kitten*, everyone!
I need to look up some of the accessory exercises that I see people talk about. I never really know what else to do along with my SL routine.0 -
Back to it.
Workout B (Tues)
Bench press - 5 x 5 - 105
deadlifts 5 X 1 - 155
squats 5 X 5 - 200
Reverse curls - 5 x 5 - 100
Overhand bicep curls - 5 x 5 - 1200 -
second week of SL, first time logging:
squats - 5x5 @ 65lbs
OHP - 5x5 @ 40lbs (can't wait to start using a legit barbell, but taking it slow with these)
DL -1x5 @ 105lbs
The hardest part is trying to do the math to see what plates to use
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Forgot to check in yesterday after I did my workout, so here goes....
Workout A on Monday morning:
Squats 90 lbs 5x5. These felt pretty good, the 24-25th reps were tough though. I'll probably repeat on Wednesday.
Bench 60 lbs 5x5. Also felt good, the last couple reps a bit of a struggle. Planning to repeat this weight again next time.
Rows 60 lbs 5x5. These were tough, definitely repeating this weight next time.
I got back into planks and was able to do 2; 1 @ 45 seconds and 1 @ 35 seconds.
I also did the stair climber for the first time in a long time to finish out the morning. Ugh I hate the stair climber, even though I know it's good for me.
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canadianlbs wrote: »me: extra glute work suggestions please?
massage: [stuffidon'twannado] deadlift variations [stuffidon'twannado]
me: ooooo. *goes off to research and experiment*
thanks.
hahah Sorry I have more info in front of me now.
Although getting the book would probably be better so you can see what to do.
Hamstring dominant. Goodmornings, kettle bell swings, reverse hypers or back extensions, glute ham raises (these are hard), gliding leg curl(haven't tried that yet), and the DL variations.
Quad dominant if you need those are goblet, zercher, barbell high box, single leg box squats, any type of lunge, forward, reverse, walking, side.
Glute accessory. band or cable seated or standing abduction, cable hip rotation, quadruped hip extension, fire hydrant, Side lying hip abduction, side lying clam.
Glute dominant are the ones you dont want. Hip thrust, glute bridges. As much as you dont want to do them, they are the best at working the glutes. Sorry. If anyone want a description on any of these message me the ones and i can try and describe them. The ones listed are the ones i want to do or try. There is more in the book but then i would have a post that is 10 pages. 0 -
Well, my son is finally in a complete arm cast and back to school full time - he's coping well with it, bless him. So, I was back to the gym yesterday.
- Decided to drop the squat weight right down, use the kettlebells and work on form. I did some bodyweight ones to warm up, then 5x5 at 17.5lb. They felt better than with the bar and with a lower weight I could get lower.
- I then did Bench presses - 5x5 at 33lb
- Then pendlay rows - 5x5 at 44lb
- I think I'm going to take the advice on here and ignore the well meaning staff member who is telling me to sit for this and use the smith machine for that. Wish me luck!0 -
Similar to canadian I went out part way through work today because I was getting angry and frustrated with it. Bit of a rush, but did:
Squats 5,5,6,5,5 90lb (wasn't sure one was low enough, so did 6 to be sure).
OHP 6,6,6,6,6 40.5lb (still too scared to increase).
DL 5x 123lb (to work on form).
I hurt my knee, think I caught the top of the kneecap as I lowered the deadlift. I think this could still be hurting tomorrow.0
This discussion has been closed.