Daily Check-in : It's the Fitness Fever-ary
Replies
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AbsoluteTara79 wrote: »Workout A last night...Nice little copy/paste from the app I'm using so I don't have to type it out! I stayed at 75 on squat, but have added more warm-ups/shortened rest, and am actually hitting sub parallel. Bench is still challenging at 75. I would def fail any higher. Barbell row I also dropped for form. I need to refresh here and watch some vids.
Squat
Set 1: 45 lbs × 10
Set 2: 55 lbs × 8
Set 3: 65 lbs × 8
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Set 6: 75 lbs × 5
Set 7: 75 lbs × 5
Set 8: 75 lbs × 5
Bench Press
Set 1: 75 lbs × 5
Set 2: 75 lbs × 5
Set 3: 75 lbs × 5
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Barbell Row
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Set 3: 55 lbs × 5
Set 4: 55 lbs × 5
Set 5: 55 lbs × 5
Hip Thrust
Set 1: 105 lbs × 8
Set 2: 105 lbs × 8
Set 3: 105 lbs × 8
Assisted Pull-Up
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Tricep Dip (Machine)
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Hope you don't mind me asking @AbsoluteTara79... Would like to TRY to understand, since I would like to continue StrongLifts. Your outline helps me out a LOT! You used the first 3 squat sets as a warm before continuing. The Hip Thrust, Pull-up and Tricep are not part of Workout A, correct? Just to make sure I did the Workout correct last night....0 -
AbsoluteTara79 wrote: »Workout A last night...Nice little copy/paste from the app I'm using so I don't have to type it out! I stayed at 75 on squat, but have added more warm-ups/shortened rest, and am actually hitting sub parallel. Bench is still challenging at 75. I would def fail any higher. Barbell row I also dropped for form. I need to refresh here and watch some vids.
Squat
Set 1: 45 lbs × 10
Set 2: 55 lbs × 8
Set 3: 65 lbs × 8
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Set 6: 75 lbs × 5
Set 7: 75 lbs × 5
Set 8: 75 lbs × 5
Bench Press
Set 1: 75 lbs × 5
Set 2: 75 lbs × 5
Set 3: 75 lbs × 5
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Barbell Row
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Set 3: 55 lbs × 5
Set 4: 55 lbs × 5
Set 5: 55 lbs × 5
Hip Thrust
Set 1: 105 lbs × 8
Set 2: 105 lbs × 8
Set 3: 105 lbs × 8
Assisted Pull-Up
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Tricep Dip (Machine)
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Hope you don't mind me asking @AbsoluteTara79... Would like to TRY to understand, since I would like to continue StrongLifts. Your outline helps me out a LOT! You used the first 3 squat sets as a warm before continuing. The Hip Thrust, Pull-up and Tricep are not part of Workout A, correct? Just to make sure I did the Workout correct last night....
The hip thrusts, pull-ups, and tricep stuff are accessories.
Workout A is squats, bench press, and rows.
Workout B is squats, overhead press, and deadlifts.
Everything else is accessory lifts/extras.0 -
Last night was workout A for me. I skipped Monday's workout because I had been dealing with back pain for a few days. (Sympathy pains for all the ladies with back issues lately? I hope you are all feeling better.) So it felt good to make it back to the gym.
Squat: 2x5 @ 45 lbs, 5x5 @ 90 lbs
Bench Press: 2x5 @ 45 lbs. 5,5,5,5,3 @ 65 lbs. I didn't think I could do 65 lbs, because 60 was such a struggle last week, but my lifting partner (strongly) encouraged me to try it. Yay! It wasn't pretty, but I almost made it through.
Row: 65 lbs. I don't really count this as completed, because they felt so uncomfortable and form was bad. I really wanted to be able to do 65 so I could use the 10 lb bumper plates and do the lift as intended. What do those of you who can't have the bar high enough off the floor do?0 -
Rest day. Best. Workout. Ever.
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Thank you @xcalygrl!
Another question,WillRun4Wine79 wrote: »Row: 65 lbs. I don't really count this as completed, because they felt so uncomfortable and form was bad. I really wanted to be able to do 65 so I could use the 10 lb bumper plates and do the lift as intended. What do those of you who can't have the bar high enough off the floor do?
When completing a row, I lift off the floor, is that incorrect? Didn't see anything that stated you must be off the floor...
My apologies for all the questions.0 -
Sorry, I knew as I typed it that it didn't make sense
Yes, it should be lifted from the floor. But I can't lift enough weight to use the bigger plates so that the bar is high enough. Does that make more sense? I was up too late and haven't had caffeine... 0 -
Workout on Wed. Was KILLER OMG
First time at 90 on squats and I swear 90 was like...50 more pounds than 85. I was dying. I managed my 5x5 but it was the most BARELY ever. Last rep of set 4 my knees almost buckled in, and coming out of set 5 I was so lightheaded I almost fainted. Urrggh.
5x6 OHP@45 with 5x5 Good mornings.
Did manage to up my DL, new weight of 145 (1.2x body weight). I experimented with some different grips but all were incredibly painful. I barely managed 5 reps, I actually failed rep 5 the first try and waiting a minute and tried again. It was pretty bad.
I wasn't specifically feeling weak yesterday, but I was running on only 4.5hrs sleep and I that surely made a difference. Then I was so tired from no sleep the night before and exerting myself to the max that I fell asleep super early last night!0 -
I cried the whole way home from the gym
Sad part...I cried more because I hurt myself and this is derailing my program than the actual pain. 6mths of this and now I injure myself!!!
I would too! I get so mad when something happens that keeps me from lifting. I hope it feels better soon!!!
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Hi! I haven't checked in over the last week or so due to out of town guests, but I've kept up with my workouts as much as possible. Last night should have been Workout A, but after a couple of hours of snow shoveling, my lower back and shoulders said hell no!
Over the last week, I've definitely made some progress on my lifts, but I still have a long way to go. Latest stats:
Squats 5x5 @ 65
Bench 5x5 @ 55
Rows 5x5 @ 55
DL 1x5 @ 70
OHP 2x5 @ 35, 3x5 @ 30
I still feel like I can somewhat easily up the weight on all of my lifts except for rows and OHP. I feel like I need to improve my form on rows before I move up, and OHP....well, its OHP!
Anyway, after just a month, I'm already noticing some significant benefits of lifting. First, I don't think many men on my street could have shoveled snow any harder than I did yesterday! This time last year, I would have given up after about 30 minutes. Secondly, even though I still stink at OHP, my shoulders are shaping up nicely! I tried on a bunch of sweaters over the weekend, and they drape/hang so much better now, which makes me look thinner all over! Gotta love heavy(ish) lifting!0 -
WillRun4Wine79 wrote: »Sorry, I knew as I typed it that it didn't make sense Yes, it should be lifted from the floor. But I can't lift enough weight to use the bigger plates so that the bar is high enough. Does that make more sense? I was up too late and haven't had caffeine...
I think I know what you're asking. You are currently just using the bar, so basically it is just setting on the ground, right? You are asking how to elevate it to make it easier to lift? If so, get 2-4 plates/bumper plates (any weight) lay them on their side and set the bar on top of them. The bar will then be elevated, but you won't have any additional weight on the bar.
Like this:
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@xcalygrl Yes, that's what I was asking! Thanks for stating it clearer than I could
And I appreciate the suggestion, I will give that a try next time! 0 -
WillRun4Wine79 wrote: »@xcalygrl Yes, that's what I was asking! Thanks for stating it clearer than I could And I appreciate the suggestion, I will give that a try next time!
You're welcome! I'm glad I could help 0 -
Thanks! - that helps me out as well. Looking forward to Saturday now! (feel like a little kid at xmass with a new toy lol)0
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Lots of fun stuff going on here. Great to see all the posts.
Wow that is a tall stack of plates. The gym I use doesn't have bumper plates so I've just been using a 45 and one other plate, 35 or 25 depending on the weight I'm using, in order to get some height but it's no where near that tall. More like just under what two of those would be as they aren't very thick plates. Though with NROLFW there is no barbell row. I might do it tonight anyways as I'm doing extra lifts anyways. Haven't decided yet on my day 3 accessories. *ponders* Will lift tonight after work and see how lifting after freight goes.0 -
DawnEmbers wrote: »Lots of fun stuff going on here. Great to see all the posts.
Wow that is a tall stack of plates. The gym I use doesn't have bumper plates so I've just been using a 45 and one other plate, 35 or 25 depending on the weight I'm using, in order to get some height but it's no where near that tall. More like just under what two of those would be as they aren't very thick plates. Though with NROLFW there is no barbell row. I might do it tonight anyways as I'm doing extra lifts anyways. Haven't decided yet on my day 3 accessories. *ponders* Will lift tonight after work and see how lifting after freight goes.
You definitely don't have to stack them that high! That was just the only example I could find that showed what I was trying to explain. (I'm really bad at explaining stuff sometimes, but pictures are worth 1000 words.) If you are comfortable doing what you're doing, keep doing that.0 -
Workout A (Thurs)
Reverse Curls 5 x 5 - 90
Overhand Bicep Curls - seated 5 x 5 - 90
Bench press - 5 x 5 - 80
Barbell Row, Bent Over - 5 x 5 - 85
Squats 5 x 5 - 150
Dumbbell side bend - 5 x 5 - 40
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Good and bad day today. I am on nights, and Thursdays are hard because the hubby has hockey. I usually go after he gets home, but I don't have time when I am on nights. So I got up 90 mins early today, and went to the gym for 3:30. It was crazy packed. I was there for 20 minutes and still couldn't get a rack, so I ended up leaving with only 10 mins on the elliptical complete. Then I picked up groceries, the kid, and the hubs, quickly made and are dinner and rushed to the other gym, barely got my workout in, then rushed home to bring everyone to hockey.
Anyhow...
Squats 5x5 at 125. Form is feeling much better on these. I may try 130 next time.
OHP 5x5 at 55! Woohoo! They weren't pretty, and I almost didn't get the last rep, but I refused to get so close and fail. I will be staying here for a while though until they get much easier.
DL - 0 at 165 warmup at 135 felt great. 155 last time felt good. Tried 165 today, felt a tweak in my lower back about an inch off the floor, so dropped the weight. I am icing my back now. Doesn't feel to bad, just a little sore. Will go back to 155 next time to check my form, then start going up by 5 instead of 10. 0 -
Blah!! Running is seriously impacting my lifting booooo. I don't wanna compromise either!!
Run yesterday 5km
Tonight's session
Squat 5x5 @ 150lbs.
OHP 5,4,5,5,5 @ 70 lbs.
Deadlift 1x5 @ 190lbs, 1x3@ 210lbs, 1x2@ 190lbs0 -
Decided to try lifting after working freight. It wasn't too bad except the back of my thighs are a bit tight and achy still from monday... Butt doesn't hurt anymore, at least. I did foam rolling both before and after lifting. Plus, since I'd walked 18,000 steps just from work, I skipped the cardio after. Haven't decided on my accessories for 3rd lifting day of the week so didn't do any this time.
Day 3, A2
2x15 Squat @ 100 - not bad though 15 rep range is still tough.
2x15 Push-up - used the walkway rail
2x15 Seated Row @ 50 - Kept to same weight, not too hard.
2x15 Step-up @ 15 - Kept same here, short step and left knee got achy in 2nd set.
2x15 PJ - Didn't fall or take a break but almost didn't make it through the sets.
Rested a little extra at times doing things like getting a cough drop and such. Cold is basically gone but I still get little cough fits on occasion. And I think I need to find a foam roller for at home. Funny cause I thought it was really weird when the trainer recommended even trying it. Think I'll like the 2x12 range more. I'm almost there.0 -
I've been wondering how to balance cardio and lifting too...Not so much now but during the Summer. I usually do long distance biking (50-80 miles, even 100 miles per ride). If I stick to my MWF lifting schedule then Saturdays would probably be my best day for a long ride...Just thinking out loud. Does anyone have experience/suggestions?
Todays Workout:
Warmup
5 minute bike
1 minute arm swings
2 minute kettlebell swings
1 minute jumping jacks
Seems to be working well so I'll stick with this.
Lifts
Squat 5x5 105
OHP 4x5, 1x4 50 (yay!)
DL 1x5 75, 1x5 90, 1x5 100
I tried to do 115 lbs (prior to the 100 lb lift) but it's still too heavy. I am going to build slowly due to back issues. Hopefully increase in volume will eventually allow increase in weights...
Accessories
Convict Conditioning Pullups Step 3: Jackknife Pullups 3x15
Convict Conditioning Pushups Step 3 Knee Pushups 2x10
Standing Biceps Curl 3x12 35
Triceps Extension 3x12 15
tricep kickback 3x12 16
Stretching and cool down...
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Yesterday was a run day. I did 4 miles in 38:06 (which is 57 seconds faster than last week)!
That's awesome progress!!
@Dawn - you must be feeling some fantastic burn doing 2x15 squats!! Good on you :-)
One more thing---did anyone else notice a change in the tone in the SL app? I feel like I'm entering a wrestling ring
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Thanks @ScientificExplorerGirl and @giusa!0
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Man, today was weird. Had a hard time just staying asleep past 2:45. Only slept like 5.5 hours if even that. Loaded up on C4 before I left for the gym. Despite last night's foam rolling I was stiff as a board this morning, too.
After some warming up I was ready to attck the workout.
1 arm DB snatch
35x5
40x5
45x3
45x3
50x3
Box jumps
20' x8
22' x6
23' x4
24' x2
24' x2
I tried to video the last 2 sets but my phone crashed on me both times *sigh* would've been ncie to see how comfortably I was clearing that 24'. It sure took a few seconds of bracing myself to go and try it, even with those shin guards xD
Then moved on to 5 rounds of double DB
- clean & press x8
- sumo deadlift x8
- drop lunges x8
- renegade rows x8
started with 30lbs. Killed my grip right there and then. Made it through without letting go, but had to drop to 25lbs for the next 3 rounds, and 20 for the last one. I just couldn't hold on to the DBs anymore
Finished with a tabata of high knee sprints and squat thrusts. Then some core work and I tried hollow swings and knee raises from the bar but shouldn't have cuz I pinched something in my left hand and it still hurts a bit xD
Not too bad for a birthday workout. Now I'm looking forward to the black forest cake tonight! =D
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Happy birthday @krokador!!0
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Happy birthday @krokador !!!
Workout B today
I felt my heart pumping for real after finishing my squats set, that was cool! There was a guy training for crossfit today next to me today (he always do weird and amazing things, today it was using the cage as a support for gymnastic rings he was using to make different exercises, like some kind of pull ups and floating crunches - seriously). He watched me doing my OHP and as I struggled hard to push the last rep on the last set, he mouthed me GOOD JOB and I felt shy but strangely cheered on. We cross paths when I was ready for work, and he wishes me a good day. It was my first real interactions with someone on the gym. Hm. Maybe I'm antisocial.
Warm up: 13 minutes bikings
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85, 1x5 105, 5x5 @ 115. I should have done 120, but I felt like I am progressing really fast (lifting for 7 weeks now), and it could be a good idea to repeat some weights to work on form, so I repeated it.
OHP: 1x5 @ 45, 5x5 @ 50. Form is junk on that lift. I don't know what I'm doing, and I seem unable to increase my load. I will check that this weekend.
Deadlift: 1x5 @ 50, 1x5 @ 95, 1x5 @ 120. Deadlifts felt heavier each time I'm doing those. Not sure why, I am supposed to be able to deadlift more than I squat, but it's hard.
Accessories: just planking 65 seconds (66, to be exact) on the BOSU.
Stretch, foam rolling and... I took a sauna before going to work. My my my. I'm feeling like a walking jelly.
My workout was apparently fueled by my poutine extravaganza yesterday night. Should eat poutine more often, I felt like I was a badass.
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Happy birthday @krokador!0
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Happy birthday @krokador0
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