Daily check in - NoVEmbeR give up!
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Braved the TOM cramps to go do squats (of all the exercises... Ha!) Didn't go too bad. However I had to use a different rack because the xfit room was completely crowded this AM and I'm not sure the bar was really 45lbs but eh... What can you do?
New cycle, back to 5s
117.5x5
135x5
152.5x8
117.5x15
Then did 3 rounds of 40/20 and got some ridiculous numbers haha
1 arm KB clean (25lbs) 19/14/16
1 arm push press (20) 18/19/15
other side
american kb swing (40) 17/18/17
finished up with 5 rounds of 20/10
- sumo deadlift kb high pull ({ 10 reps per round @40lbs)
- bear crawls 10ft to and backwards (2 trips and some)
Then did some stretching, tried to do thefrog stretch because my hips are real tight... I need to work on that O_o So... bad...
@sing setting goals is something that's pretty personal. What may be realistic for me might not be for you. However, as a general rule, you want to go for something that's a little out of your comfort zone without being crazy or impossible. And setting both long and short term goals is also a good way to go. Helps with staying consistent
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Wow, 2 check-ins in a row? Where are all the people?
Bench Press 5 day
85x5
100x5
112.5x7 - I thought this was a rep PR but upon verification, no go, I'd done 8 previously However, my rep "goal" to beat last week's PR was 7 so I didn't go in with the right mindset, possibly. Ha! Ah well
85x16 - Had more reps but I kept shifting and losing my form so I called it in. Dry fit shirts do not adhere well to the bench *sadface*
the GBB workout (day 17) today was
10 min AMRAP of
- power pull-ups (~80lbs assist) x5
- pike press on 12' box x 5
- kb goblet cossack squat x 5 (20lbs)
Managed 5 rounds and 4 squats per leg and finished that round. Alternated between chin-ups and pull-ups and the very last set I added about 10lbs of assist
Finisher was a for time (cap 10 mins):
- Burpees 30, 20, 10, 5
- KB ground to overhead (35lbs single KB) 5, 10, 15, 20
I reached 10 burpees and 14 KBG2OH before time was up. I rarely struggle with the push-up part of the burpees but my upper body was toast this time around lol. Looking forward to trying it again and hopefully finishing within time. I only needed about aminute and a half more to get through I think!0 -
Deadlift challenged today because of manually sanding my risers last night (we are re-doing stairs) but did what I could do.
Workout B (Sun)
Dumbbell Skis - 5 x 10 - 40
Bench press - 5 x 5 - 105
Hot Potato Squats - 5 x 5 - 20
Squats 5 X 5 - 200
Deadlifts 1 x 2 - 150
Deadlifts 1 x 2 - 155
Deadlifts 1 x 2 - 160
Deadlifts 1 x 2 - 165
Reverse curls - 5 x 5 - 100
Incline Crunches 1 x 100
Flat dumbbell flys - 5 x 10 - 40
Overhand bicep curls - 5 x 5 - 130
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YESSS!!!! Groups are now listed on the Community tab without having to dig for them! Yay for easy access to this board! I haven't been posting my workouts in here lately mostly because of that. Thank you MFP for fixing it.
So I've been doing a modified Madcow routine. I do ramped up squats and light bench (plus accessories) on the first weekly workout, the next workout is ramped up DL's and OHP (plus accessories), then ramped up bench and light squats (plus accessories) the 3rd workout. I deloaded OHP some weeks ago and am working my way back up by adding a rep each week and once I can hit 10 reps, then I increase the weight. Tuesday's OHP goal is 4x5 @ 72.5 - here's hoping I can hit it!
Squats:
5 @ 85, 107.5, 127.5, 150, 175 then 10 @ 127.5
3x10 @ 115
Bench:
5 @ 47.5, 60, 72.5, 82.5, 95
3x10 DB chest flys @ 20 (flat bench)0 -
Glad to see groups are back on the forum main page... I have been working out 4 days a week split since October, made a bunch of gains and PRs and I missed this group
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Last week was a bit of a mess and I only ended up getting to the gym twice. Rather disappointing given how rad Wednesday was, but it is what it is -- life gets in the way sometimes.
Tonight I did StrongLifts 5x5 / Workout B, with some variations:
Squats -- Skipped these to give my adductor a break. Did Incline Leg Press instead.
Incline Leg Press -- Warm-ups 1x5 @ 90, 180, 270, 360, Working sets 6x5 @ 450 lbs.
- Felt harder than I expected given I've done 450 lbs. many times before, but good, and mostly kept my adductor from engaging. Better than squats on that count.
Overhead Press -- 2x5 @ 45 lbs., 3x5 @ 40 lbs.
- Frustrated here, but will keep on keeping on. I'll get to 5x5 @ 45 lbs. someday!
Deadlifts -- Warm-ups 1x5 @ 85, 135, Working set 1x5 @ 140 lbs. (!!!!)
- YES! Finally broke through the 135 lbs. mental block, but it took a couple attempts! First time I tried to pull 135 tonight, I got nowhere. Second time, I got one rep. Third attempt finally got all five. I considered calling it, but figured what the hell, so threw on another 5 lbs. and ROCKED IT! I wished someone I knew had been there so I could have celebrated a little more, but whatever. It was AWESOME!
Accessories:
Bicep Curls -- 3x10 @ 12.5 lbs (dumbbells)
- Damn, these were hard. I had to eek out the last 2 reps on my final set like my life depended on it. Definitely need to be doing these more often!
Adductor machine -- 1x12 @ 90, 95, 100, 105
Abductor machine -- 1x12 @ 100, 105
- I think part of the adductor issue that they're generally weak. Plus my hips are super tight, so I think these will help.
- I like these exercises because they allow me to work those areas in a super controlled fashion. It's not like in squats where I'm also thinking about my feet, my back, my *kitten*, where I'm looking, the bar on my back, my arms, and and and and. So, these felt pretty good, but by the time I got to my second set on the abductor, I was D-O-N-E done!
All in all, a pretty great night and a wonderful way to start the week.
xo,
C.0 -
Sing 809 - my goals are just to lift heavier than the time before or add extra reps if I cant increase my weight. Day by Day, lift by lift, one day at a time to a stronger me.0
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Courtney you're killing it lately!! Way to go!!
So I meant to take 2 days off over the weekend to organise little mans 2nd birthday party, but between all the baking, setting up, decorating, Pinterest explosion in my house lol I ended up being too exhausted and took Sunday off too. Didn't really track over the weekend, ate too much cake
, Oreos and candy. My god it was amazing lol
Lifted tonight and felt the full effect of a weekend of carbs - kick *kitten* workout!!
Squat 5x5 @ 145lbs
OHP 5x5 @ 70lbs
Deadlift 1x5 @ 190lbs booyah!
Then some step ups, lat pull downs, random stuff lol
Shaking now, shower time then bed
Have a great day my lovely lifting ladies xx0 -
I came, I saw, I... did a workout. Nothing special about it today. I felt a lil sluggish and definitely did not break any PRs.
Pendlay Rows
75x5
87.5x5
100x8 and a 9th rep that was too momentum-ish.
75x15
Decided to try something new-ish with these and actually try to pull the bar through my chest and kind of "pause" at the top. Really felt it, but it did take a bit more effort than usual, so maybe it's good, maybe it's bad. Also decided to give a 5/3/1 cycle a go on this and see where it gets me because the previous method wasn't working.
EMOTM x8 of
double KB deadlift @ 30lbs x6 for the first 4 minutes, 8 for the last 4. Not really tough. Need to progress to a hard variation because my gym's 40 pounders are always in 2 different rooms so... yeah.
6 min AMRAP of
- KB piston rows x4/arm (25lbs)
- half turkish getups x4/side - first round @25 but I could barely hold it so I regressed down to 20. 5 rounds and 4 rows were achieved. I'm still not sure those 25s aren't 30s. The weight is sadly completely faded from the front and the scale is at the other end of the gym. Nuh.
6 min AMRAP of
- Double KB clans (25lbs) x3, 6, 9, 12
- lateral hand walks (right and left x5) x 1, 2, 3, 3
Kinda glad this wasn't too taxing because it's Monday and I do have soccer tonight ha. I don't think I'll register again. I need a different type of cardio. It is still too late at night and beats me up too much. 0 -
So excited to find this board! Just started the 5x5 program! Today was day 2!
Squats 5x5 45lbs
OHP 5x4 45lbs
Deadlift 1x5 90lbs
Looking forward to this journey!
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Not sure I should even check in because I basically didn't do 5x5 today. But it's where I keep track of my workouts in general, sooo here it is.
The power cage was in use the ENTIRE 90min I was at the gym so I couldn't do my squats at all It really sucks because I was looking forward to a new weight and I knew I could do it today!! There is only the one cage though and a squat rack, and the safety bars on the squat rack are too high for my short self, so for me it's the power cage or nada.
So I ended up doing a lot of random crap, but in the end it was good. I am absolutely exhausted (and famished) and already feeling muscle soreness. So my random things were a pretty good workout.
Elliptical 10 min warmup
Bench - warmup, 1x5@55, 5x5@65 (new weight). In between sets, accessories of 5x10 leg raises while holding bar up, and 5x15 hip popups
3x50 feet walking lunges and 3x10 good mornings with 50lb bar on shoulders
4x6@60lbs romanian deadlift, 4x10@25lbs skull crushers
2x60sec plank, 2x30sec side plank
20min row machine (the cage actually freed up halfway through this but at this point I was too exhausted)
I could have done my pendlay rows but ..... meh. It's right by the cage and I would have just spent that time annoyed :P
I need to catch up on the group going-ons, sorry I haven't been very chatty!
Welcome, BealeAppeal!! I hope you love it!!!0 -
Courtney you're killing it lately!! Way to go!!
kick *kitten* workout!!
Squat 5x5 @ 145lbs
OHP 5x5 @ 70lbs
Deadlift 1x5 @ 190lbs booyah!
That *IS* a kick-*kitten* workout! I can't wait to get to your numbers! SO RAD. (And thanks! )I came, I saw, I... did a workout.
Pendlay Rows
75x5
87.5x5
100x8 and a 9th rep that was too momentum-ish.
75x15
Decided to try something new-ish with these and actually try to pull the bar through my chest and kind of "pause" at the top. Really felt it, but it did take a bit more effort than usual, so maybe it's good, maybe it's bad. Also decided to give a 5/3/1 cycle a go on this and see where it gets me because the previous method wasn't working.
You're funny. I've been trying to do that with my rows too, but to do it well, I feel like I have to deload to about half of what I'm currently pulling, so I'm torn. Some peeps don't think the squeeze / pause at the top is all that important, so again, torn.BealeAppeal wrote: »So excited to find this board! Just started the 5x5 program! Today was day 2!
Squats 5x5 45lbs
OHP 5x4 45lbs
Deadlift 1x5 90lbs
Looking forward to this journey!
Welcome! And wow! Nice weights -- I'm still trying to get to 45 on my OHP (shoulder issues), and definitely didn't start at 90 with my deads. Awesome!Not sure I should even check in because I basically didn't do 5x5 today. But it's where I keep track of my workouts in general, sooo here it is.
Sorry about the squats, but it sounds like an awesome workout! Great job! 0 -
Deadlift day 3.
I decided to stick with the deload that came from failing last week. I can always work my way back up, plus the last set is plus reps so even if it seemed light I could always grind out a couple extra reps and my volume would still be good. Then I actually did it and barely got to 3... My DL's have just been really weak this cycle.
Warm up 165 lbs x 3, 175 lbs x 3 and 190 x 3
Front squats 70 lbs, calf raises 120 lbs and russian twists 25 lbs. 10 reps for 3 circuits.0 -
Workout A today:
Squats 2x5x45, 5x5x85
BP 2x5x45, 5x5x65
Rows 3x5x85, 1x4x85, 1x3x85 -- these felt really hard today
Accessories:
None. I left the gym early so I could give my son a ride to school. He usually walks but it was awfully cold out today.0 -
Workout A (Tues)
Dumbbell Side Bends - 5 x 10 - 40
Overhead Press, Barbell - 5 x 5 - 70
Flat dumbbell flys - 5 x 10 - 40
underhand bicep curls 5 x 5 - 125
Reverse curls 5 x 5 - 100
Barbel Row, Bent Over - 5 x 5 - 100
squats 5 X 5 - 200
Incline ab crunches - 1 x 100
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I'm so glad I found you awesome ladies! I just did day 2 of SL and I'm addicted already!0
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Thank you for the welcomes!! I look forward to rockin' it with you ladies!Welcome! And wow! Nice weights -- I'm still trying to get to 45 on my OHP (shoulder issues), and definitely didn't start at 90 with my deads. Awesome!
I have a feeling my OHP will be at that weight for awhile. I have shoulders issues as well, especially the left side. There's a huge imbalance at the moment. I've been diligently working on them for the last year through yoga and pilates. If I hadn't done that I don't think I could have done ANY overhead presses. Keep up the hard work on those shoulders. The best thing I've done for mine so far are a couple of diff daily stretches and forearm side planks!
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Just starting out with the program. I joined a gym a few weeks ago and have slowly worked my way up in getting comfortable with weight lifting again after not doing it for 10 years, with the goal of starting SL. Though a bit hesitant, I did day 1 yesterday, after work since it's easier to get to the squat racks at 11pm. I go to a 24 hour fitness location.
bench = bar + 10 lbs
squats = bar
row = fixed 30 lb barbell
I'm not sure that I'm even doing the row correct. I think I'll go before work for workout b and ask if someone can show me the form on that and the deadlift (as I still don't quite know how to do that one and watching videos just doesn't quite do it for me). I tried the row with dumbbells in order to do a lower weight but it felt odd, so switched to the fixed bar they had in the "upper body" weight area.
I have been doing squats for a couple weeks and probably could do it with weights, if I could get my shoulders and arms warmed up a bit better before. The holding the bar causes a mild ache when I have done it the past two times. I don't get quite as low either, but I'm hoping once I'm more used to the motion and maybe have less stomach (once I get closer to not being obese maybe), it'll be a bit easier to go lower. Also, I may need to start the bar lower on the rack but it's either have it rest pretty low or have to push up on my toes to lift the bar before moving in place.
Long story short... newbie who just started.0 -
Welcome to all the new folks! YAY!
@ DawnEmbers -- My shoulder issues made doing squats impossible for a while, and when I finally did get started, my grip was really narrow. I felt like my elbows were coming out of my ears. As I've progressed, I've been able to widen my grip.
Long story short -- try a narrow grip, and know it's OK if you're basically just hanging on to the empty bar with your curled fingertips. The rest will come!
C.0 -
OHP day 3.
Warm up and then 45 lbs x 3 55 lbs x 3 and 60 lbs x 6
Accessories: Rows 70 lbs, incline push ups and assisted dips 3x10
I am in all day training (including lunch) this week so my lunch and afternoon snack will be WAG for the rest of the week.0 -
Made a pyramid out of OHP and hit all my reps at 72.5. Very happy with that! Next week will be same weight, but 4 sets of 6 reps.
Deadlifts:
5x 85, 107.5, 127.5, 150, 175 then 10x 127.5
3x10 SLDL @ 115
OHP:
10x 45, 5x 60, 4x5 @ 72.5, 5x 60, 10x 450 -
Deadlifts 5! Just realized this is my 4th cycle in a row! I don't think I ever stuck to 5/3/1 for that long in the past! lol. Next deload, if I take a week to test maxes, falls right into place with my trip to go see the wife... Yay
Started with 2RE30Sx3 min of broad jumps to get the springs oiled up
150x5
172.5x5
195x11.75 - barely failed to lockout on the last rep due to grip fail. It was an ugly rep either way xD
150x16
Moved on to 4 rounds of KB goblet squats @ 30lbs x 20 with a minute rest between rounds. Ow.
Finished with
- 1/2 burpees x 10, 8, 6, 4, 2
- 1 arm KB power snatch @ 30 x 5, 4, 3, 2, 1 (per arm)
- TRX rows x 20, 16, 12, 8, 4
for time and finished in 10:10 (time cap was 10 minutes, but I wasn't going to stop with 2 reps left! lol)
SOOO HUNGRY NOW!
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Got my @$$ to the gym finally!
Squats, 1x10 body weight, 5x5 @35lbs. These still hurt. I really didn't think that I was going to make it through these. My legs felt like the might melt after the 2nd set but I pushed and made all 5 sets. really proud of myself here. They still hurt like hell though
Bench Press, 4x5 @50lbs, 1x4 @50lbs. Oh man, I finally got brave enough to add weight to the bar and wow. That 5 lbs makes a HUGE difference. WOW. I didn't think I was ever going to get the bar up after I got it down to my chest, but I managed to get it up there over and over until I stalled on my last set, which is okay with me. I still made progress and that's something!
Barbell Row, 2x5 @45lbs .... yeah... these HURT. After being out of the game for so long and not eating right (virus knocked me out and I'm just getting back to regular food) these about killed me. I almost didn't even attempt one set, so I'm thrilled that I got in at least 2 set!
It was a great gym day I feel. I might have stalled and not completed the entire workout, but I pushed myself and I feel it haha
And I got some new gear
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Good morning Ladies! All your progress is inspiring! Workout 3 today and for some reason I killed it...seemed super easy, even with my increases. Could be my diligent work at eating better and trying to hit my macros.
Squat: 5x5 50lbs
Bench: 5x5 50lbs
Row: 5x5 55lbs
Looking forward to Friday!0 -
Awesome shirt mrmrsvoelkel!
So my weights have gotten too heavy (and/or my calorie deficit and cardio are finally catching up to me) to keep up with weight increases.
I thought Monday was going to be a great workout after a two day rest on the weekend and eating more food, but I couldn't do the last rep on any of my OHPs and couldn't even pick up the bar off the floor on deadlifts when I tried 150lbs which I thought was so weird because 140lbs felt okay on my last workout. Even 145lbs was really bad so I ended doing a set of 142.5lb deadlifts. The only thing good about Monday was I managed to bang out the 105lb squats I couldn't do last Friday. I ate some more calories than I normally would on a Monday to help recover.
But I did some stairclimbers on Tuesday and my legs felt crazy exhausted afterwards. Not sore but tired. They felt so heavy like it was hard to just lift them up when just walking around. So I had a feeling my squats weren't going to be great today.
Fast forward to today and I only added 2.5lbs to my squats. But I still couldn't do them. Ended up with 1x5, 1x4, 1x3 (went down for the 4th one and almost could not get up so counted as 3 reps), and 2x4. Benched at 70lbs and rows at 72.5lbs and both felt good! I was happy with my rows for once. I skipped my after lifting cardio and did some stretches instead to help my legs.
The tentative plan is to see how I feel today/today morning and maybe skip cardio tomorrow. Even if I do go to the gym, I'll take it easy and do some elliptical on lower resistance instead of stairs or treadmill. I think I'm also going to up my calories as I've been losing weight faster than I calculated so hopefully I'll be able to keep making progress on the 5x5s.
Question about squats- what do I do if I can't get up? Sit on my *kitten* to lower the bar onto the safety bars? The safety bars are usually a few inches below the level I get when I squat in the cage. I also do squats outside of the squat rack (the sides are too high for me to go below parallel) but I think I'm going to stop doing that and use the cage exclusively or just be really conservative with what I'm doing if I'm using the squat rack.
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Question about squats- what do I do if I can't get up? Sit on my *kitten* to lower the bar onto the safety bars? The safety bars are usually a few inches below the level I get when I squat in the cage. I also do squats outside of the squat rack (the sides are too high for me to go below parallel) but I think I'm going to stop doing that and use the cage exclusively or just be really conservative with what I'm doing if I'm using the squat rack.
I usually squat in the cage or with safeties hooked into the rig (crossfit section) when I get to heavier weight. Set the safeties around I'd say 4 inches above knee height (I think? I never really paid attention. I'm 5'6" and I use the 2nd or 3rd hole... lol).
If you can't get up, just slowly sit down until the bar is on the safeties then get out however you want. I call my exit move the goron roll of shame because I roll into a ball and make a weird disappointed sound/grunt lol. (If you've played legend of zelda you'll know what I'm talking about xD)
If you don't have any safeties, and have to drop the bar, make sure you drop it back, and not over your head. move your hands out of the way then get the hell out of dodge because the bar WILL bounce.
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If you can't get up, just slowly sit down until the bar is on the safeties then get out however you want. I call my exit move the goron roll of shame because I roll into a ball and make a weird disappointed sound/grunt lol. (If you've played legend of zelda you'll know what I'm talking about xD)
Thanks! I can totally imagine that move and the sound effect. Haha.
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Krok I haven't a clue what you post about at the moment, but I recognise big numbers in there!
voelkel Great workout. Great outfit.
BealeAppeal I remember reaching this point when my two goals of weight loss and weight lifting started to clash.
Waves to everyone else
So, finally got to the gym after last week under-eating and this weekend over-eating on holiday.
Squats 5, 6, 6, 6, 6 at 90lb.
Barbell rows 5x5 at 62.5lb or something.
Where are the bench presses? Staff refused to spot me and I was too scared to do any without.0 -
This discussion has been closed.