Daily Check-in : It's the Fitness Fever-ary
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IzzyBooNZ1 wrote: »Holy carp. Overhead press was SO HARD ! I just did the bar ( 20kg) and it was a struggle. Might stick to bar again next time. Did anyone else struggle with this at first?
"At first" -- aaahhahahahaha. Try, "still, with no end in sight"!
I've been stuck and going back and forth between 40/45/47.5 since mid-October. Yup. OCTOBER.
*Sigh*
With this latest de-load, I've finally taken the advice so many of you gave me, and am upping my reps. Think I'm going to work from 5x7 to 5x10, and then try 45 lbs. again.0 -
I popped in yesterday but the cage and rack were in use. Did elliptical, cage opened up after 25 minutes, but that seemed like too far to start so I just did 40min cardio
Hoping for better luck tomorrow.
ETA: team OHP suck4life!0 -
Nice to see all the new faces here! And for newbies your lifts are mighty awesome!!
Warmup
5 min bike
third world squat 5x8
Lifts
Squat 5x7 92.5 (1x5 @ 40, 60, 80, then working set)
OHP 5x5 47
DL 1x5 115
Extras
Bicep curl 3x10 35
tricep kickback 3x10 16
Triceps Extension 3x10 15
Standing Calf Raises 3x18 50
Convict Conditioning Pullups Step 3: Jackknife Pullups 3x15
Had a weird thing happen with bar placement on my squats on Monday. I was trying to figure out high bar vs low bar and I ended up with a bruise on my shoulder. It's better today but can't let that happen again...0 -
ScientificExplorerGirl wrote: »Had a weird thing happen with bar placement on my squats on Monday. I was trying to figure out high bar vs low bar and I ended up with a bruise on my shoulder. It's better today but can't let that happen again...
If you try to do high bar you really can't afford to lose the upper back tightness, especially if you don't have too much in the way of traps. I have a bruise on the left side pretty much every time I squat, lol. It gets better over time.
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So, today was leg day. I mean, it was a full body workout, but with heavy emphasis on legs. Mostly quads, really. and a good bit of pulling, too. Front squats (4x5) and pull-ups (assisted, 4xsubmax) were the main strength moves. I did bent over barbell rows for the first time in a long time. I cannot bend very far and I'm now moving less weight than with pendlay rows o.o (I was actually tempted to do pendlay, but I figured I'd follow the program). lunges, bear crawls, push-ups and recline rows were also part of the day...
The finisher literally trashed me.
10, 8, 6, 4, 2 for time (6 min time cap)
- lateral hop burpees
- sit-outs (reps PER SIDE)
- squat jumps (good luck jumping at this point)
I got to 6 sit-outs and barely even managed to get up to stop the timer beeping before I collapsed to the floor for about 5 minutes, torn between wanting to cry, laugh, just fall asleep right there and wanting to eat ALLLLL THE THINGS (I'm having a pork tenderloin salad and protein shake for breakfast, btw).
If you wanna know in details, I'll have it posted on my blog and on my fitocracy account later today! The cut is going well so far. 3 days in. I'm going to weigh-in tomorrow AM to see where I'm at without the TOM bloat since that's my start day for the 15 in 15. Thinking sub 194!0 -
To everyone struggling with OHP: we've all been there! I spent MONTHS doing increased rep work just to build up to where I'm at now and I still do high rep OHP as an accessory to OHP (same with bench press). Hang in there ladies! It'll get better one day!
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OHP are still pretty hard for me, I don't think I will be able to increase to 55 pounds in weeks. Seriously. It's hard. But it makes my shoulders fabulous. Hang on on those!
Forgot to check out yesterday. It was not-so-boring cardio day, but I didn't lose myself because I had a lot to do at home. I did a workout from 30 day shred and I did some yoga to help with the general stiffness.
Today was Workout B, my fav, yay! I had a short night of sleep and everything felt hard and heavy, but I managed to did it. I had so much pain in my quads when I was squatting that I almost considered to deload, but no, I completed my sets and I went on. Proud, but I can't control my funny-oh-my-god-it-hurt-so-much face while walking in heels, so watch out DOMS tomorrow.
Squats: 2x5 @45, 1x5 @ 65, 1x5 @ 85, 1x5 @ 95, 5x5 @ 105.
OHP: 1x5 @ 45, 5x5 @ 50. I stuggled a LOT on the last rep of every set. Will repeat this weight for sure.
Deadlift: 1x5 @ 50, 1x5 @ 115. It's ok, but not ready to try 120.
No accessories today, I planked a little but I had no strenght and no willpower, so I crashed.
Stretch and some bruise-inducing foam rolling.0 -
I did my third Stronglifts workout yesterday and felt great. Still feeling like I could squat and bench a lot more (and I know I can, as I did in my past life as a college athlete) but barbell row is a toughie! I do feel like I did a much better job with form last night—wider grip, and the movement felt much more natural, but I did fail on the third and fourth sets. Felt good on the last set, but not quite ready to move up.
Love this group so far!0 -
Hi all
Welcome to all the newbies! So nice that we continue to get new friends lifting heavy!!
Lifted last night and can tell I did a good job as I woke several times last night wanting to eat the entire house!!
Squat 5x5 @ 145lbs.
Bench 5x5 @ 85lbs.
Row 5x5 @ 90lbs.
Off to eat all the foodz!!0 -
ScientificExplorerGirl wrote: »Had a weird thing happen with bar placement on my squats on Monday. I was trying to figure out high bar vs low bar and I ended up with a bruise on my shoulder. It's better today but can't let that happen again...
If you try to do high bar you really can't afford to lose the upper back tightness, especially if you don't have too much in the way of traps. I have a bruise on the left side pretty much every time I squat, lol. It gets better over time.
funny: my bruise was on the left side too!
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Squat 125 5x5. Unsure if I'll try more sets/reps next time or if I'll try my luck at 130 again.
Bench 80 6x5. I was alone and I whimped out on trying 85 so I did an extra set at 80. I really should order some fractional plates. I'm going away this weekend so maybe I'll order some for when I return.
Row 85 5x5. They were ok but I relied on the force of movement to get them done. I will probably stay here next time. I did rows the last couple times but not this time from a slightly higher starting point, maybe 12 inches instead of 9 and it felt so much better and less awkward. I might just keep doing that unless there is a reason I shouldn't. Anyone know?
Accessories:
Split squats 50 3x8 each side
Side bends 30 4x12 each side
Had to get back to work so I had to end my workout. Also, I worked out with my hair curled and down so I wouldn't mess it up. It's short but I still felt like a diva :agree:0 -
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Did workout B today, still using empty bar on the squats, but I'm starting to feel like my form is getting stronger. 14.5 on the ohp and DL. Ohp felt better today after watching a couple form videos and working on getting my torso tight. Deads are super easy, I kind of feel like I'm using my back instead of my hips to get up, so I'll need to work on form there too.
I also did 14 minutes on my bike, but the chains kept coming off when I tried to shift into first, so that was not fun.
And finally, I built myself a squat rack. Right now it's just a couple uprights, but at least I can start from a standing position instead of picking up the bar every time.0 -
Recovery run at lunch 4k at 7:29 min/km so that's alright.
Workout B tonight
Squats 160 lbs a deload from 180 lbs 5x5 but they felt much heavier than they should have.
OHP 75 lbs 4/3/4/3/2 finally broke passed 70 lbs so I figured these would be much worse then I did 2x5 at 60 lbs for shiggles
DL 205 lbs 1x2 and then 1x1 and then just because eff you deadlifts 1x1 again.
I don't know what's going on with my lower body, maybe it's because I have stuck to a deficit for almost 2 weeks (hey that's probably a record for me in the last 6 months) or if it is the running or tonight was just a piss poor night but damn I was not impressed with myself.0 -
Welcome to all the lurkers coming out of lurking!
I'm back from my trip..Didn't work out Monday night which I planned for and did my 5x5 Sunday. Ran on a broken hotel treadmill Tuesday morning and I'm home for my 5x5 tonight. Glad to be back and not having to manage calories with all restaurant meals.
Squats - Stayed at 95 lbs 5x5. I'm getting a pull in my adductor again. I'm sure it's form and heaviness-related. I'm going to stay at 95 or even do 90 next time.
OHP - #FortyFive4Life Club! I did, however, try for 8 reps. I hit between 6-8 for each set.
Deadlift - 115lbs, 1x5. These felt weird. Need to watch some more videos.
Then I did some assisted dips and decided to call it.
I downloaded Jefit to log, don't think I like it. I love the simplicity and usability of the 5x5 app, but I just need something that lets me add a few more exercises. Jefit has too many bells/whistles and the usability sucks, IMO. So I continue my hunt for a new app.0 -
Workout was just Meh today, and I'm going to have to figure something out on Wednesdays because the current plan to go after class may not cut it. By the time I get home, change my clothes and get out the door, I end up getting the gym between 4:30/5 PM, and it's grand central station. Maybe I could go straight from school, but that means driving from my house to campus, which is literally three blocks. Feels stupid to do that, but it would get me to the gym by about 4:05 PM, which is better. Today I waited until 9:30 PM to go, and it was still busy and the gym was infinitely more pig sty-ish than usual.
Anywho... Workout B
OHP - 5x7 @ 40 lbs.
- Squat racks were taken, so started with OHP. Since I can't seem to progress on this lift to save my life, I'm trying higher reps for a little while. Did 5x7 tonight -- they were fairly easy, so that's good. I will do 5x8 next time, then 5x9, until I get to 5x10, then I'll see about the 45 lbs. Fingers crossed.
- Did the last two sets in between squat sets because I didn't want to lose the rack once it opened up.
Squats - 5x5 @ 140 lbs.
- These were definitely heavy, but do-able. Will stay here on Friday, then move up 5 lbs. next week.
- I mentioned that I definitely used some unfamiliar muscles in yoga on Sunday, and I've been feeling what I think is my right gluteus minimus ever since. It's that muscle on the side of your hip / *kitten*. I wouldn't say it's injured, but it's a little angry, maybe, and squats pissed it right off. Will be careful here.
Deadlifts -- Warmups: 1x5 @ 135, 1x3 @ 165, 1x5 @ 145
- I never did get to my working sets (@ 180 lbs) on these. Again. This is my second failure, and it's happening at 165 lbs. Not sure what's going on, but I'm unhappy about it. Maybe I just don't have my strength back after being sick, maybe I've been too lax about my protein intake, maybe it's something else altogether.
- After failing the 165, I deloaded to 145 and did an "extra" set, because I hate going out on a fail.
- BUT, BUT, BUT... How do you go from pulling 1x3 @ 180 to failing at 165 lbs.? Grrrr. *Thoughts and comments welcome.*
Looks like everyone else is kicking *kitten* and taking names, as usual. Impressive and rad all around! Great job!
@Autumfilly -- Think about the deads as a PUSH exercise instead of a pull. Made all the difference for me.
@Llama -- See deadlifts section above. I was all about the "because eff you deads" tonight too!
@Tara -- I had a lot of trouble with my adductor for a while. Narrowing my stance helped a lot. I'm slowly widening again, just a little, but have been able to keep it out of the lift so far.
@Psych -- Those biceps!!! *Swoon*
@Loratliff -- Welcome! I'm sure you've read this elsewhere, but that weight will come on to the bar pretty darn quick. Enjoy the "easy" while it lasts.
xo,
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I've been out of touch lately. I spent the weekend down in NOLA for a 12-hour endurance event (not Mardi Gras
).
So, I did workout B yesterday. It was miserable. I have been physically tired this week (thanks to the endurance event), and it definitely showed in my lifts.
Squats 5x5 at 170 pounds. These felt really hard and heavy. I'll definitely be hanging out here for another 1-2 lifting days (maybe a few more).
OHP 5/5/3/5/5 at 95 pounds. I quit at 3 reps on the 3rd set because I just didn't feel like doing 2 more. It was really difficult, but they didn't feel right.
Deadlift: 1x2 at 195 pounds. This felt stupid heavy. I probably should have deloaded with how tired I've been, but oh well. I'll get it next time I lift. (I've already lifted this weight at least once for a full set.)
I also rode the bike for 9 miles. I was going to do accessory lifts, but I had zero motivation to do so.0 -
Squats: 5x5 @ 100lbs!!! YEA!!!!
OHP: 5/5/5/3/4 @ 55lbs. I am definitely getting better, and the sets of 5 I did felt ok, but I definitely feel like I need to do more to lock in the form before I keep going.
Deadlift: 1x5 @ 145lbs. Had a lady at the gym tell me I must be strong to lift that. I felt very tough.
Had to head home quickly from the gym because my wife had physical therapy this AM, so I did 3x10 pushups while hanging out with our son. He very cutely laid on the floor next to me. Then I showed him how to squat and he squatted super deep. Oh to be 19 months and have insane flexibility.0 -
@crabada You will probably shoot that idea down right off, but how about... dun dun dun... going BEFORE class? My gym is a free for all any later than 9am, but from 5-8am (yes, I've been there at 5 before. Doesn't happen often but it's the hour it opens during week days) it's typically only really dedicated people in there. Worthy consideration?
Also: welcome to all the previous lurkers! Looking forward to hear about all of your progress!
Re: OHP - I've never progressed as much on it as when I a) dropped bench press altogether for a while and/or b) worked on single arm shoulder work, and with kettlebells. I went in my last workout thinking I'd struggle with the weights, and I walked out feeling like I shortchanged myself. After a rep PR. So... If you're really looking to increase OHP, first step might be to replace BP with it for a while. Or a push press, perhaps, to get those muscle fibers activated. Or DB press. (And as your OHP imporves, your bench also will, without even trying!)
Active recovery day for me. I did the 3 rounds even though the plan said OPTIONAL in big bold, capital letters. I will walk at lunchbreak, and do more hip mobility and core work tonight. Got DB snatches and box jumps tomorrow... Gotta find my shin guards! lol0 -
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I haven't been doing SL since I hurt my back, but still trying to get in *some* activity so here it goes.
Tuesday - 20min on elliptical
3x10 - bodyweight dips
3x10 @ 15lbs dumbbell bench
3x10 @ 12lbs dumbbell chest flys
3 x 30 sec wall sit
Today -
Warmed up with ATG bodyweight squats and those weren't too bad
Then I added the bar and did another 10
Decided to stop here and not press my luck
4x10 Straightleg DL with the bar
3x12 @ 20lbs skullcrushers
3x8 @ 45lbs OHP
3x12 @ 10lb dumbbells inner and outer bicep curls
3x10 @ 10lbs dumbbells front shoulder raises
Plank/Crunches and some balancing on the bosu thingy...
Feeling pretty good. I stretched my back throughout the whole workout and will be doing it again in my office throughout the day in hopes that I continue to heal0 -
Yesterday was workout B for me.
Squats: 5x5 @ 85. Felt pretty good, but I think I'm was starting to come up on my toes on the last reps, so I'll probably stay here for a couple workouts until I correct it.
OHP. 5x5 @ 33. Used one of the smaller bars so I could add a little weight and not have to try to go all the way up to the fixed 40 lbs. I'll try adding more reps next time like suggested by a few of you.
DL: 1x5 @ 95.
Also, it was like it was ladies day in the free weights area at the gym last night. Made me happy
I just want to add that I can't believe how much I am enjoying lifting. I wish I would have started sooner!0 -
work out B here today too.
squats 5x5 @62.5kg (138lb) which is bodyweight I don't think I was quite parallel on the last couple though and they felt tough. I think I might stick there since I work out at home alone with no safety stuff next time rather than push it.
OHP- like everyone else today and yesterday these things are my nemesis. 26kg (57lb)for the second or third time and most sets I got a shaky four even with 5mins break. Ughhh. Should I do 8 or 9 sets of 3 next time to mix it up a bit??
DL- 75kg(165) 1x5 This perked me up after the disappointment of the damned OHP.
I went a walk to the shops post work out and I felt so light after throwing all the heavy stuff around and I am sure I am walking with better posture too.
Huuuunnngrry tonight though!!
Sending lots of strong OHP vibes to everyone- seems a lot of us need them just now!0 -
Everyone's doing great. I'm still fighting congestion and coughing but getting to the end part of the cold, so should get to lift soon. Trying to decide on my lifting schedule.
Looking at either lifting on thur-sat-mon or on sun-tue-thur. My work week is thur-wed (that is how they do the schedule at least) and freight day is thursday but realized it might be better to lift on that day instead of before and after doing stuff. Right now my days off are wednesday and friday, always work on the weekend.
Option 1 means my two non-lifting days are tuesday & wednesday. I could do grit tuesdays when I feel like it and just go for a walk in the park on wednesdays as I miss doing that. Option 2 means friday and saturday are the 2 non-lifting days. So, I'd have to either do grit strength on a lifting day or in between two lifting days. I also plan to have 2 cardio days for couch to 5k and going to very slowly go through the program by taking longer before moving up to the next "week". Still plan to have one day where no c25k or lifting, the walk is light so i would consider that a full rest day for option 1.
Going to start NROLFW too, since need to de-load from taking the week off and am at a good time to try learning different lifts. Though I'm also planning other lifts to do as well. I'm going to add front squats and OHP on one day for sure, the rest is still in planning.
Keep up the great work and I hope to have actual lifting to report in the near future.0 -
questionfear wrote: »Squats: 5x5 @ 100lbs!!! YEA!!!!
WOOT WOOT!!!!
Terrible workout for me today. I don't know what's up but I felt as weak as a baby kitten. I knew things were going to be bad when the bar felt heavy on warmup D=
Had planned to move up to 90 today but I struggled and panted through 85 and it was just NOT going to happen. By the end I was congratulating myself just for completing my workout at all.
Squat: 5x5@85 for the third (maybe fourth??) time
OHP and good mornings: 5x6@45 OHP and 5x5@45 GMs
Deadlift: 1x5@135 (again), and just BARELY. That was to be expected with how weak I was feeling. At least I did it.
Hoping for a better performance on Saturday, yeesh.
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Sooo... Got back from all my traveling, and in catching up with my trainer guy my awesome 80lb bench press came up. So today... I guess he just wanted to "have some fun" while he had some time to spot me.... So, I guess I can officially say I benched 100lbs today!!!
It was only for 1.5 reps, but I technically got it up!!! We will work on quantity now... but something about breaking the 3 digits there was a HUGE mental thing (should have seen the "are you flipping crazy" looks I was giving the guy as he grabbed the last set of plates) ... now only if I wasn't quite so upside down, but I am up to 65 lbs on my squats. Yes, I am upside down on that by a large amount, but part of it has been very questionable form holding me back, and part I blame on having to lift my fat butt up along with the weight on the squat...0 -
Day before yesterday was B workout.
Squats 5X5 @ 90lbs. Coming back down from a deload. These felt easy enough.
OHP 5X5 @ 60lbs. These were also a deload. Tried the SS hip thrust thing, not 100% sure I'm doing it correctly.
DL, only got 2 reps at new weight of 160lbs after warmup of 5 X 115. Maybe I should bump my warmup so I'm using big girl plates the whole time(maybe at 3 reps instead of 5), changing out the 35s for 45s is REALLY tiring.
Yesterday was run day. If you do run day the day after heavy deads, you're gonna have a bad time. I was physically incapable of widening my stride. I called it good after my 1 mile shuffle and then went home.0 -
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I can't wait to be able to bench 100 lbs. Awesome job @Hanlonsk!
Rest day today, so after happy hour I took Huck on a 45-minute walk. Loving this warmer weather.
xo,
C0
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