Sumiblue wrote: »

I shoveled snow for an hour for today's workout

I heard you guys got buried!

Back in the gym this morning with Workout B:

Squats - 5x5 85lbs
-
Overhead Press- 3/5/4/5/3 65lbs. These were real ugly. I had a feeling with how difficult 60lbs was last week that 65 would be the end of the road for the moment. I may try waiting 5 minutes between each set (including post warm up). As you can see, after 5 minutes, I managed to get 5 reps (barely), but any lower wait time, and I couldn't do it.

Deadlift - 1x5 135lbs

I feel good... After Saturday's debacle, I have a little lingering knot in my shoulder, but epsom salt baths, yoga, and rolling on a lacrosse ball have really been helping!

Went after my daughter went to bed, and the weight room was super busy! And almost all dudebros. Weight plates scattered everywhere, bars left loaded, etc. Sooo annoying. One cage had a loaded bar, plus various plates leaning up against it. Apparently in was not in use. Who knew? But - saw some guy leg press with 6 45lb plates on each side!! That was insane. Couldn't see who it was across the room, just saw the plates moving.

Anyways...

Squat 5x5 at 105 lbs.

Bench 5x5 at 65 lbs. This was my second time at this weight. Still hard, but I wasn't shaking like last time. If I go up in weight, I think I need to break out the fractional plates.

Row 5x5 at 70 lbs I did bent over rows as it was crowded and I didn't feel like stacking plates.

i worked out today, but it was at the Other rec centre, which often leaves me too scattered to properly remember what i did. my intention was to do workout b, and i kind of did. more or less.

squats: eugh. 2x5@45, not-sure x 5@65, i-can't-remember x5@70. i may not have done the full workout because my left shoulder was in really bad shape mobility-wise and could barely deal with the bar. i wasn't even really able to think about the rest of my form. possibly shouldn't have squatted at all, but a workout without squats is a problem in other ways too.

ohp: weirdly enough, not too bad. i did sets of 6 at 40lb since the barbells are fixed. every so often i feel like i'm 'getting' the finer form points from recent research and it's true that the reps when that happens are dramatically easier than the ones where it doesn't-quite.

deadlifts: i don't know, because i don't know the weights of these bars. but i put 45lb plates on the middle-sized one so it was at least 110 and could have been 120. not deadly hard but i was struggling all over the place on the form front today.

so not a good workout, basically. but it was a workout.

I've made a decision to keep my OHP at 45 lbs until I can bust out 5 sets of 10 reps. The hip bounce helped but my upper body strength is just not there yet...

This morning:
Squat 5x6 80 lbs
OHP 3x5 50
OHP 2x5 45
Deadlift 1x5 120

Standing Calf Raises 5 5 50
Convict Conditioning Step 2 Horizontal Pulls 5x8
I think I am ready to progress to Step 3 in the CC pull up progression!
Up in Squats and Deadlift!

@Dawn your lifts are so awesome!
@canadian any workout done [without harm] is a good workout!

Workout B this morning. I tought I would deload on each lift because my back hurted a lot yesterday, it felt ok this morning, so I proceed as usual.

Warm up: 15 minutes elliptical

Squat: 1 x 5 @ 45, 1 x 5 @ 65, 1 x 5 @ 75, 1 x 5 @ 90. I played a lot with my grip and it felt a little bit better.

OHP: 1 x 5 @ 30. 1 x 5 @ 45, 3 x 5 @ 50, 2 x 5 @ 45. I tried to up the load but I know I would have failed my fourth sets. I'll try again next time.

Deadlift: 1 x 5 @ 115.

Accessories

Pull ups with assistance
Dips
Plank on the BOSU (I was not able to alternate today, I would have fall the face straight down on the BOSU).

Then some stretching and foam rolling.

Today when I was squatting, I heard Mark Rippetoe in my head..."THERE'S A GOOD SQUAT" from 31 seconds on this video - except he was yelling at me more..I almost started laughing to myself. I think I need to get this on to my iPod.

https://www.youtube.com/watch?v=-OoVQPmfZ4o

Squat 80lbs 5x5
OHP 1 set at 50, form was crap. 4x5 at 45lbs. I feel like I'll never progress on these!
Deadlift 1x5 at 105lbs.

AbsoluteTara79 wrote: »

Today when I was squatting, I heard Mark Rippetoe in my head..."THERE'S A GOOD SQUAT"

i think i need to picture him standing behind me, talking to a roomful of people and smacking me on the butt the whole time. mind you, i did spend some time on 'his' site over the weekend, and saw a response from him to a kid who had posted his video for a form check. rippetoe said 'only thing i see wrong with that is, why is there only 135 pounds on that bar?' i had a brief moment where i pictured myself being talked to like that and i thought: 'because i'm not going any heavier until i know what i'm already doing is safe . . . dipshit.'

i'd probably want to mouth back at him now and then if i were around him in person, but there's lots to appreciate too.

@crabada - Awww. Hope you feel better soon.

@Llamapants86 - Let me know how the balance goes. I have a 5k in June and I need to start the C25k thing at some point cause right now I can jog for a whole 10 minutes max. Might want to work on that.


@ScientificExplorerGirl - Aww. Thanks. The OHP is quite a struggle. I don't get the hip bounce still but some day. It's a slow one to ever increase that is for sure.


Just work today. Really boring cause we're used to doing freight on Wednesday but that's what I'll be doing tomorrow, putting away freight.

fothers365 wrote: »

work out A today.

It went well, even managed all the OHPs but fully expecting to fail when I go up next time. The squats are getting challenging- not sure whether to stick at the weight next time or go up- will see how I feel Thursday.

Squat 42.5kg (94lbs) 5x5
OHP 22.5kg (50lbs) 5x5
DL 60kg (132lbs) 1x5

Next DL day will be 65kg and above bodyweight- first goal achieved!

Working right along! OHPs are SO hard. I've got stuck so many times on those.

glwerth wrote: »

GAH! Second dead lift day when I couldn't complete my reps.

I don't know if I'm having trouble mentally or physically. I'm going to give it one more day at 245 and deload if I can't make the reps next time.

On everything else, I'm plugging along. Made 170 on squats (5x5) which seems great to me.

Those weights are amazing- how long have you been doing this?

I've been at it about two years now....though, I ended up not lifting most of the summer since I kept injuring myself in non-lifting stuff!

Thanks for the encouragement. I often feel like I should be farther along, then I remind myself that I'm a. quite heavy, so my squats are the weight plus my body weight and I'm 48 years old.

Workout A, did not go great but it got done at least.

Squats: 5x5 @ 105 lbs. These were tough but I felt like my form was OK. I am planning to repeat here next time.

Bench: 5/5/4/5/4 @ 70 lbs. Pretty epic fail here. Tried to move up to 75 lbs since 70 lbs felt pretty good last time, no go. Even 70 lbs was a problem, as you can see. Set 3 I didn't try to attempt the 5th rep so I wouldn't have to do the roll of shame, but I did end up having to on the 5th set. Ouch. Obviously I will be repeating here.

Rows: 5x5 @ 75 lbs. I got the 25 reps in, but these were HARD, so I will repeat this weight.

I normally do some light accessory work during sets but wasn't feeling it today. I did do some RDLs, 3x10 @ 75 lbs after the rows. I finished up with 35 minutes on the elliptical.

The good thing is I got my workout in, even if it wasn't a great one.

Ohhh, I missed that! Happy birthday Katro!!

Pffft. Turnong 30 si so overated. I did that in september and nothing happened. You will be fine, you'll see.

@symba1130 good job on ROCKING!! that's nice Congrats for the big girls plates!

Got really busy this week so posting Tuesday's workout.

Squat 130 5,5,4,4,4. Still struggling here. Mehdi told me to de-load but I told him via talking to my app that he's not the boss of me so I don't think I'm going to yet.

OHP 50 5x5. So I was supposed to attempt 60 for the third time but I just couldn't lift it. I think I went up too fast before. 50 was pretty easy so it looks like I'll be lifting the oly bar with cookie plates next time

Deadlift 160 5,1,1 (played around with grip). I actually got it double overhand for a rep. I started moving up by 5 instead of 10.

I threw in front squats to help with my lifts. I did 65 3x8. It was pretty hard but fun.

I wanted to do rack pulls, too, to help with deadlifting but the gym was SO BUSY at 830-9. Not only busy but full of douches. I'll save details for the "So there was this guy at the gym..." thread but I'm talking, people leaving all the 45-lb plates on the bar, curling in the squat rack, sitting on the equipment talking, congregating in areas and talking loudly, leaving bags on equipment, etc. I have never seen it that bad and it was not cool.

I did hot vinyasa yoga yesterday and it was a particularly athletic class. Several arm balances (which I love) and inversions (which I sort of love). I am now walking like I have a stick up my nether regions... legs, hips, abs, shoulders, everything is sore.

I did just the bare bones 5x5 today because I had a really bad morning. Just wanted to get it done.
Squat-5@45, 5x5@135 (big girl plates!)
OHP-5x5@55 (was supposed to do 60 but was not in the mood to struggle today)
Deadlift-5@150! 10@95

katro111 wrote: »

So since I'm a weirdo and like to make up songs to sing to my dog when we walk, I started singing "I believe I can squat" to the tune of R. Kelly's "I Believe I can Fly."
It was pretty awful :

I believe I can squat
I believe I my *kitten* can touch the grass
I think about it every night and day
Widen my stance and squat away

Literally laughing out loud at this. It is FREAKING CLASSIC!