Daily check-in: Something catchy that rhymes with January!
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Workout A today. I think I may have figured out the row for good.
Warm up: 13 minutes on the elliptical. When I hit 100 cals on my HRM, I stop, 'cause I don't want to impair my lifts.
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 75, 5x5 @ 90. Felt better than the first times I did this load. Grip seems better to.
Pendlay row: 1x5 @ 45, 5x5 @ 55. As I said, I figured out the move. Now, I need to up the loads.
Bench press: 1x5 @ 45, 1x5 @ 55, 5x5 @ 60. I thought I would stay at 55 (again) because it felt heavy, but I said to myself... *kitten* THAT *kitten*, I'M INCREASING THE LOAD! and I did 5 sets at 60. It was hard, the last rep was always a struggle, but I did it.
Accessories:
1x5 pull ups with assistance
1 minute plank on the BOSU
Then stretching and some foam rolling that was OMG painful.0 -
Ok, so I'm super behind on this toping (like ... 11 pages behind).
So... random thought - I did SL yesterday and I really want to do it again today. Just saying. I'm still just starting out (3rd week)... can I do it today if I want to?
OH and I see some people are posting stats and stuff. So... here's mine from yesterday:
Squats 5x5 at 75lb - did it all, but I think I'll do it next time too, my butt was coming up first for some of the lifts (so it must be heavy for me)
Bench attempted 55lb but did 3x5, 1x3 and 1x4... so I'll be repeating that. I should buy 1.25lb plates. 5lb increment is hard for me for bench.
Rows 5x5 at 55lbs, still feels easy, so I'm increasing that
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Ok, so I'm super behind on this toping (like ... 11 pages behind).
So... random thought - I did SL yesterday and I really want to do it again today. Just saying. I'm still just starting out (3rd week)... can I do it today if I want to?
OH and I see some people are posting stats and stuff. So... here's mine from yesterday:
Squats 5x5 at 75lb - did it all, but I think I'll do it next time too, my butt was coming up first for some of the lifts (so it must be heavy for me)
Bench attempted 55lb but did 3x5, 1x3 and 1x4... so I'll be repeating that. I should buy 1.25lb plates. 5lb increment is hard for me for bench.
Rows 5x5 at 55lbs, still feels easy, so I'm increasing that
Give it a day in between. Gives your muscles time to recover.
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I hit 3 of my 5 dead lifts at
After that, my body just said "nope, not lifting it" and I couldn't move the bar at all. Still not sure if it is metal or physical, but I'm staying at this weight and going for all 5 next time, but I'll take 4.
170 squats, 5x5, staying at this weight one more workout before moving up (by 1 pound, not 5!).
97 on OHP. After all this time, you'd think it would be higher, but you'd be wrong. These are so hard for me and I HATE them. But, I did 5x5 and will increase next time.
Incremental plates are the best purchase I ever made, well, aside from the home lifting equipment...so nice not to have to leave. Of course, I also often have cats on the top of my squat cage and sometimes they jump down on me. 0 -
Ok, so I'm super behind on this toping (like ... 11 pages behind).
So... random thought - I did SL yesterday and I really want to do it again today. Just saying. I'm still just starting out (3rd week)... can I do it today if I want to?
OH and I see some people are posting stats and stuff. So... here's mine from yesterday:
Squats 5x5 at 75lb - did it all, but I think I'll do it next time too, my butt was coming up first for some of the lifts (so it must be heavy for me)
Bench attempted 55lb but did 3x5, 1x3 and 1x4... so I'll be repeating that. I should buy 1.25lb plates. 5lb increment is hard for me for bench.
Rows 5x5 at 55lbs, still feels easy, so I'm increasing that
Defintely give your body a day to recover between lifting days. You do the work while you're lifting, but your body does the work (repair and strength) while you rest.0 -
DaivaSimone wrote: »Workout A today. I think I may have figured out the row for good.
Warm up: 13 minutes on the elliptical. When I hit 100 cals on my HRM, I stop, 'cause I don't want to impair my lifts.
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 75, 5x5 @ 90. Felt better than the first times I did this load. Grip seems better to.
Pendlay row: 1x5 @ 45, 5x5 @ 55. As I said, I figured out the move. Now, I need to up the loads.
Bench press: 1x5 @ 45, 1x5 @ 55, 5x5 @ 60. I thought I would stay at 55 (again) because it felt heavy, but I said to myself... *kitten* THAT *kitten*, I'M INCREASING THE LOAD! and I did 5 sets at 60. It was hard, the last rep was always a struggle, but I did it.
Accessories:
1x5 pull ups with assistance
1 minute plank on the BOSU
Then stretching and some foam rolling that was OMG painful.
You're moving right along! Great work!
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I think I got all of 4 hours of sleep last night and the sleep I did get was filled with anxiety dreams. The good news is I get married tomorrow so I won't have to stress about the wedding for too much longer.
Workout A
Squat 170 lbs 5x5 these were hard but I think I can blame running for that
Bench 80 lbs 5x5 deload after too many fails so pretty easy
Rows 95 lbs 5/4/5/4/3 these are my nemesis. The first rep on all of my sets feels really good. The second one things feel heavy, the third one I can get through, the fourth is questionable and the 5th tends to not come all the way up. So frustrating.
Then I did my recovery run. I ended up finding my pace really easy so instead of the planned 3k I did 5.5k. My pace was 8:29 so it was slow but so relaxing. Helped me burn off some of my anxiousness.
Now I want food and sleep. I might actually manage to get a quick nap in.0 -
Such fantastic weights everyone! I love coming here for two reasons:
1) Sharing tips etc
2) Comic relief
You all are awesome ...
@katro Happy Birthday!0 -
Llamapants86 wrote: »I think I got all of 4 hours of sleep last night and the sleep I did get was filled with anxiety dreams. The good news is I get married tomorrow so I won't have to stress about the wedding for too much longer.
Workout A
Squat 170 lbs 5x5 these were hard but I think I can blame running for that
Bench 80 lbs 5x5 deload after too many fails so pretty easy
Rows 95 lbs 5/4/5/4/3 these are my nemesis. The first rep on all of my sets feels really good. The second one things feel heavy, the third one I can get through, the fourth is questionable and the 5th tends to not come all the way up. So frustrating.
Then I did my recovery run. I ended up finding my pace really easy so instead of the planned 3k I did 5.5k. My pace was 8:29 so it was slow but so relaxing. Helped me burn off some of my anxiousness.
Now I want food and sleep. I might actually manage to get a quick nap in.
Woohoo! Congrats for getting married tomorrow and great lifts too! 0 -
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Okay, lost again--I'll try later...
ETA:
Squat 5x7 80
Press 5x6 62.5
Row 5x5 80
Standing Calf Raises 3x5 50
Convict Conditioning Step 2 Horizontal Pulls 3x15
Convict Conditioning Squats Step 6: Close Squats 2x15
Yesterday:
Convict Conditioning Pushups Step 1: Wall Pushups 2x25
Convict Conditioning Iron Spine Step 1: Short Bridges 3x25
Convict Conditioning Six Pack Abs Step 1: Knee Tucks 2x25
Convict Conditioning Squats Step 6: Close Squats 2x 15
The knee tucks are a killer!!0 -
AbsoluteTara79 wrote: »Today when I was squatting, I heard Mark Rippetoe in my head..."THERE'S A GOOD SQUAT"
Haha, that's awesome!
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
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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
Anyway, I took yesterday off so today was Squats and DL's.
Squats: 3@155, 3@165, 5@175lbs then 3x8 @ 130lbs
Deads: 3@145, 3@165, 3@185lbs then 3x8 @ 135lbs
Thanks for the birthday wishes! I'm not sure how I feel about being 30. It's just weird; kinda like my 20's took FOR.EV.ER to be done with and now I have to start over with another decade lol
And I know what I'm going to be singing today. Yeaaaah! Please, make up more songs.0 -
Llamapants86 wrote: »The good news is I get married tomorrow so I won't have to stress about the wedding for too much longer.
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This is amazing!! Congrats!
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I'm starting to get to the point where grip is becoming a factor in not hitting lifts. Could only finish 3 of 5 DLs, also didn't finish all my squats because my hands were starting to get slippery. Gonna get some chalk over the weekend. Hopefully no one at the gym cares. There's no rules against it.0
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Llamapants86 wrote: »I think I got all of 4 hours of sleep last night and the sleep I did get was filled with anxiety dreams. The good news is I get married tomorrow so I won't have to stress about the wedding for too much longer.
Congratulations! I hope you have a lovely day!0 -
Congrats @Llamapants86 on your wedding!0
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So excited it's Friday. I am officially 1 month down with SL 5x5. (I technically did my first workout on 12/22 - but then I was pummeled by influenza and didn't start back up until 1/2. So that is an exciting milestone of sorts.
Squats - 85 lbs 5x5. I don't get it...80lbs on Wednesday felt good. Add 5 pounds and it's hard. Anyone else start to feel worn down by the end of the week? Starting to wonder if I need to look at my calories or cardio or just chalk it up as normal human variation...
Bench - 70 lbs 5x5. These are getting tough. But I'm pretty happy that I've been adding weight like I have.
Barbell Row - 55lbs 5x5. I had to deload. Now that I'm not embarrassing myself using a curl bar to do these, I couldn't pull 65lbs all the way to my chest and I felt myself inching my back up.
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Another day at the gym, Yay. It wasn't too bad since I didn't have work today, so I went a little earlier than on nights I close. Went pretty well, no waiting or anything, though the cramps didn't help matters (pesky being female).
Workout A
Squat - 5x5 @ 145 - Kept to the weight but doesn't feel too bad. Will do 150 next time.
Bench - 5x5 @ 80 - de-load, so was easy enough.
Row - 5x5 @ 105 - I was going to do 100 but couldn't find another 2.5 so instead of going all the way to other side of gym for one, I used 5's. It actually went pretty well.
3x8 @ 27.5 DB bench and 3x8 22.5 DB row then 35 minutes treadmill with 5 minutes of that where I tried jogging.
The jog was tough cause I haven't done a cardio day lately and don't usually jog at all after lifting. I kinda of look forward to starting c25k because I'll cut down the walking after lifting as I'll be getting cardio different days or in morning, means main gym focus will be on weights and maybe take a little less time.0 -
Phew! Back at it this AM with the 20th day. Only a week left to the program. I can't wait for the transition week as i think I'll be testing some maxes before I truly deload and transition to a different program. That's always exciting ^^
EMOTM x8 of assisted pull-ups/chin-ups. I used my black and blue bands (so ~ 50-60lbs of assist I think), and managed 3 reps on all sets of chin-ups and 2 reps on all pull-ups except the very last round.
Moved on to 4 rounds of the double KB complex (used 2x30#)
- wide stance sumo deadlift x5
- front squat x5
- push press x5 (turned into more of a push jerk towards the end)
- thrusters x5
the toughest part is always to last through the thrusters. Your shoulders are burning and can barely get the weight overhead, but holding them in the front rack position is also somewhat taxing, so you just gotta bite down and get through it. Loved it! Haha
Then the finisher was an EMOTM x6 of
- Double KB power clean (used the 30#ers again) x3
- hanging knee raises RAT
The last time I did this I had 2x25# and managed 66 total knee raises. This time around I did 74 total! The extra grip work has paid off because my abs were giving in before my grip did today!
Then did a 5x5 of squats with 125lbs and they were feeling great. New shoes don't have a raise in the heel when I sink down so I can power back up much more efficiently. Can't wait to test some heavier weight with this, but I'm sticking to the plan of increasing slowleh while on this program!
Now I'm gonna go shower, retake my measurements then go brave the cold to get myself my cheat footlong sub (and maybe cookies) that I've been craving for a while. Wee!0 -
Another rough work day yesterday, I didn't get to my workouts until 9pm. At that point I was debating between crying over a pint of ice cream or getting my lifts done. I ended up going with the lifts, but lighter.
1x5 pullups, assisted *Green band #5 - 50-120 lbs* in the morning
10 min stretches
2x10@65 warmup squats
SQ: 5x5@105#. My deload weight, focused on breathing, keeping core and glutes tight and went ATG.
BP: 5x5@65#. Maintained this weight from last time.
Rows: 1x5@75#, 5x5@65#, 5x5@70#. Started off 75, then went down, then up.
Accessories (focused on upper/core):
1x5 hanging ab crunches
5x8@25# kettlebell upright rows
5x8@40# dumbbell arnold presses
After all was done, my man brung me home a burger and fries. Felt much much better.0 -
i've either pulled or bruised some muscle or other which is either a pec or in the rhomboids/traps zone . . . or i just got too serious with the lacrosse ball and the whole kelly starrett it's-supposed-to-make-you-whimper mobility schtick. it's mind-bending how a pectoral trigger point travels all the way around your ribcage and nails you right next to your spine. like a zipper undoing an orange or something. or something like that. i can't stop poking at it just to feel the weird sheet-lightning kind of effect.
anyway. i'm in no kind of shape for lifting, especially upper body. and this time i am NOT going to try until this is for-really better.0 -
OHP day! You know what's sick? I'm starting to like OHP! The past two weeks my lower body lifts have been hard and crappy and my upper body lifts have been feeling great. I usually love squats but I haven't been lately.
OHP: 3@55, 3@65, 5@75 then 3x9 @ 62.5lbs
Upright rows: 3x9 @ 55lbs
Side planks: 3x45 seconds
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97 on OHP. After all this time, you'd think it would be higher, but you'd be wrong. These are so hard for me and I HATE them. But, I did 5x5 and will increase next time.
97 is awesome!! It's taken me a year to get to 77.5 and that's 20lbs less than what you've gotten to; I think that's quite an accomplishment you should be proud of!
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Gym was dead dead dead this morning! I know the weight room at the women's gym is pretty quiet, this morning there were like 3 people in there at one point, including me! It was nice. In the 4 or 5 times I have gone to that gym, I have only encountered someone else using the rack once. I may switch my membership to include this location too once the construction is done at my usual one. The equipment isn't as good, but is less busy, quiet, and it is nice not having to clean up after the boys It is also close to my work.
Squat - 2x5 at 45, 1x5 at 75, 5x5 at 115 lbs! I've got to admit, looking at those 35 lb plates on the bar was a little scary! I am thinking of repeating this weight as I feel I didn't break parallel a couple times.
Bench - 5,5,5,5,4 at 70 lbs. So close! I wasn't expecting to get even that far though, so that was a nice surprise. Couldn't get the last rep up. Luckily in this gym I BP in the power rack, so I just had to roll the bar on the safeties. I wonder if I would have managed to pull it off on the bench to avoid the roll of shame?...hrm. Well, repeat this one next time anyhow.
Rows - 5x5 at 75 lbs. I will be repeating this weight too. I think I was lifting my back as I went on and using some momentum there.0 -
97 on OHP. After all this time, you'd think it would be higher, but you'd be wrong. These are so hard for me and I HATE them. But, I did 5x5 and will increase next time.
97 is awesome!! It's taken me a year to get to 77.5 and that's 20lbs less than what you've gotten to; I think that's quite an accomplishment you should be proud of!
Thanks. It has taken me two years of hard work to get there. I was at 105 before summer, but I had a bunch of injuries, so I ended up going backward.
OHP is hard...don't like.
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Yesterday was run day. 9:57 mile. Much better than the previous few times.
Today
Squat 2 warmup sets, 2 X 5 100 lbs. Got a little shaky on the 3rd set, so stopped.
Bench @ 90lbs. 5/5/5/2/3. Ap says to deload. I'm not sure, I think maybe I could hit all my reps if given one more shot-I got a little out of rhythm on my last two sets.
Rows @ 85 lbs 3/3/4/3/3.
I feel very out of balance. One's bench should not be so close to one's squat-your legs hold you up all day and should be much stronger.
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Yesterday was run day. 9:57 mile. Much better than the previous few times.
Today
Squat 2 warmup sets, 2 X 5 100 lbs. Got a little shaky on the 3rd set, so stopped.
Bench @ 90lbs. 5/5/5/2/3. Ap says to deload. I'm not sure, I think maybe I could hit all my reps if given one more shot-I got a little out of rhythm on my last two sets.
Rows @ 85 lbs 3/3/4/3/3.
I feel very out of balance. One's bench should not be so close to one's squat-your legs hold you up all day and should be much stronger.
Running for 10 miles will definitely tax your legs a LOT though. I know for a fact even just like 30-45 minutes 3 times a week last summer stalled my squat completely.
Also, bench form is easier to get right than the squat form. Maybe a few tweaks would make your weigth skyrocket there. Hard to say without a video though
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I had such bad DOMS that I took an extra day off. Hip flexors were screaming until yesterday.
I backed off a bit on squat to 125 from 130 5x5. I did an extra three at 130 and it was hard. I don't know why that five pounds is so difficult!
Row 75 5x5 this was weirdly easy.
Bench 80 5,5,5,3,3 many were ugly. I had a surprisingly easy time first time I did this but this time was hellish.
Extra stuff:
Split squats 45 3x15 each side
Side bends 25 3x15 each side
Chest flies 20 3x8
Skull crushers 40 3x8
Planks 3x45 seconds0 -
Today is the day I add plates to the Oly Bar for OHP. I will see how that goes....0
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I meant bench 85, oops.0
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