Daily Check-in : It's the Fitness Fever-ary
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Hello, all! Another SL newbie here.
I finished NROL4W about a month ago and slowly jumped into SL. I did my 2nd B workout today.
Squat: 1x5 @ 45, 1x5 @ 65, 5x5 @ 80.
OHP: 5x5 @ 50 - I really had to push through on the final rep of the last two sets! I might stay here a while, though I will see what 55 is like next time.
Deadlift: 1x5 @ 105.
I started low knowing that we're supposed to increase weight every time we do the move. I can't wait to see how much strength I can build!0 -
I took Friday and Monday off from lifting and running. All the trouble with the house gave me inadvertent workouts so I was too tired from that to even think about doing a bona fide workout. I will be switching back to 5/3/1 next week so I deloaded everything on SL to give myself a sudo rest week
Workout B
Squat 145 lbs 5x5
OHP 65 lbs 5x5 need to work on mobility for my shoulder/elbow/wrist
DL 205 lbs 1x1 135 lbs 1x5
then DB snatch 20 lbs x 10 and 10 assisted pull ups.0 -
@glwerth -- I am in awe. I'm still struggling with effing 40/45 after six months on this program! You're AMAZEBALLS!
@Scientific -- No "small yay"s allowed. BIG HUGE YAYS! ALL THE YAYS!!!!!!! Congrats.
@Krok -- Those deads! WOW. Well done!
@MissHoliday -- Your accomplishment, your choice.
@Canadian -- I'm waiting for the meeting update with bated breath.
xox,
C.0 -
Okay I'm gonna join this check-in thread after perusing it today. You people are truly awe-inspiring.
Congrats on all your progress. Amazing, and so encouraging!
Today I did:
Squat 120lbs 5x5
OHP 51.6lbs 5x5
Deadlift 160lbs 1x5
I've been struggling with Workout B for ages and finally figured out why. I don't know why it took me so long to figure it out, but - the way my workouts were falling on certain days, I tended to hit Workout B on days when I went to the gym before having lunch, and sometimes before having coffee (!!!!). Today I made a point of going between lunch and dinner, after caffeinating adequately. Wow, what a difference. I'd been stuck on that OHP for like, three or four workouts (yeah yeah, I know about deloading, but I'm stubborn).
The deadlifts were an accidental PR. I was supposed to do 155lbs but the only free bar was apparently a 50lb bar, not the standard 45lb. I discovered this after I did three reps (with a good 30s-1min in between reps!) and finally asked one of the staff members if it happened to be a heavier bar, because it was feeling...well, heavy. Yup. Oops/yay! I'm feeling pretty gleeful today.0 -
This is the best place for support. You all understand how much it takes to progress, how much work it really takes.
Other people... the ones who don't lift just don't get why it is a big deal.
You girls rock!0 -
Steph - Yay for you (about the 50lb. Oly Bar)!!!
So I finally garnered the courage to add plates for OHP...standing now at 50 lbs. I did manage 4 reps for all 5 sets, so I may stay here a while.
Instead of a protein bar for pre-workout, I had a banana...it seemed to give me an extra energy boost, or maybe it was all in my head. Will repeat this Friday, and see what gives.
Ever have the feeling pre-gym of, "Oy! I do not want to go...maybe I could just skip it today...I am so sleepy..." then you go to the gym, and post-gym you remark, "I am so alive...so awake! What was all that laziness all about?" Lol!0 -
I made it to the gym, but I was in a pissy mood when I got there. Every year around rodeo time, they do a trail ride from the outskirts of Houston to the center of Houston. Today, I got stuck behind one of the trail rides. It added a good chunk of time to my commute, so I got to the gym late and irritated when I finally got there.
I did workout A today.
Squats 5x5 at 175. THese felt really good today, easier than Monday. THat's a win!
Bench 5x5 at 110. These felt really heavy, but I was able to get 5x5 up. I think doing my push-ups program might be interfering with benching, but I don't want to give up either. I'm going to keep watching bench vs. push-ups and evaluate in a few weeks.
Rows 5x5 at 100.
I had planned to do accessory lifts, but I didn't have time. Le sigh. I'm glad I got in what I did though!0 -
Steph - Yay for you (about the 50lb. Oly Bar)!!!
So I finally garnered the courage to add plates for OHP...standing now at 50 lbs. I did manage 4 reps for all 5 sets, so I may stay here a while.
Instead of a protein bar for pre-workout, I had a banana...it seemed to give me an extra energy boost, or maybe it was all in my head. Will repeat this Friday, and see what gives.
Ever have the feeling pre-gym of, "Oy! I do not want to go...maybe I could just skip it today...I am so sleepy..." then you go to the gym, and post-gym you remark, "I am so alive...so awake! What was all that laziness all about?" Lol!
Congrats on your OHP!
And, re: the "sleepy, want to skip..." -- YES. Pretty much every time I do any workout, ever. Getting TO the workout and starting it is the hardest part. Everything feels so much better afterwards, pretty much always.0 -
I made it to the gym, but I was in a pissy mood when I got there. Every year around rodeo time, they do a trail ride from the outskirts of Houston to the center of Houston. Today, I got stuck behind one of the trail rides. It added a good chunk of time to my commute, so I got to the gym late and irritated when I finally got there.
I did workout A today.
Squats 5x5 at 175. THese felt really good today, easier than Monday. THat's a win!
Bench 5x5 at 110. These felt really heavy, but I was able to get 5x5 up. I think doing my push-ups program might be interfering with benching, but I don't want to give up either. I'm going to keep watching bench vs. push-ups and evaluate in a few weeks.
Rows 5x5 at 100.
I had planned to do accessory lifts, but I didn't have time. Le sigh. I'm glad I got in what I did though!
Yikes - what is a trail ride, exactly? I gather it takes up a lot of the road...?
And wow to your workout! 0 -
Lifted tonight, sooooo sweaty haha summer here
Squat 5x5 @ 155lbs.
Bench 5x5 @ 90lbs.
Row 5x5 @ 95lbs.
Moving up on rows but staying at the above for squat and bench as both were quite a grind tonight.0 -
I'm late to the party but goodness glaciers, 100 lb OHP is awesome! I just hope to make that on bench some day, let alone on overhead press.
I went to the gym after work and it was interesting. More females than usual after 11pm thought not a whole lot still. Had an older gentleman help me take off weight from the bar to deadlift. The first one I managed to get off attempting the thing using the 2.5 lb plate but then he offered, so he lifted up the bar and I tugged off the extra 45 someone had left on.
Day 6, B3
deadlift 2x12@ 135 - I almost increased but during warm up 135 felt heavy tonight so I kept it the same. Maybe next time I will try 145 again.
db shoulder press 2x12 @ 15 - felt easy so will increase next time.
lat pulldown 2x12 @ 60 - increased, which made it nice and heavy.
lunge 2x12 @ 20 - the 22.5 were in use and these still felt rather heavy.
sb crunch 2x10 - doing the correct reps now, lol.
For fun:
leg press 3x8 @ 160 - did first actually cause someone was where I needed to deadlift.
penally row - 5x5 @ 95 - hadn't done it in weeks and feel weak on it again, they were hard to do and slightly awkward.
Now to rest as tomorrow is freight day at work. I ended up working today instead of having the day off because I took a coworker's shift who needed it off for family thing. I'm looking forward to Friday as I don't work and get to lift.0 -
B today after a night shift-
Squats 5x5 65kg (143lbs)
OHP total deload 5x5 22.5kg (49.6lbs)
DL 1x5 80kg (176lb)
My OHP is dire. After being stuck at 26.5kg for ages I was supposed to move up today but for some reason even that felt really heavy and I was struggling to get a couple of reps in. I did a load with the bar and then working sets at 22.5kg which was pretty easy, and then another set and 23.5kg. I read some more form stuff in the breaks. I think maybe my grip has been too wide and I also read somewhere someone recommending thumbless grip so I played around with that but the bar felt less secure.
I work out at home so think I will throw in a few reps of these a few times a day just to get some extra volume in.
I can't imagine 100lbs of those bad boys- RESPECT
Squats- felt good today, had a few more difficult sets last week and deloaded a bit. I think maybe I had taken a wider base stance then that threw me off a bit- they are definitely better with a slightly narrower base and toes slightly out for me.
I was supposed to up the DL to 85kg according to the app but I stuck with 80kg again.
Well done everyone- reading what you all do keeps me motivated!0 -
@psych101 Just to add I am VERY jealous of your sunshine!0
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a_stronger_steph wrote: »I made it to the gym, but I was in a pissy mood when I got there. Every year around rodeo time, they do a trail ride from the outskirts of Houston to the center of Houston. Today, I got stuck behind one of the trail rides. It added a good chunk of time to my commute, so I got to the gym late and irritated when I finally got there.
I did workout A today.
Squats 5x5 at 175. THese felt really good today, easier than Monday. THat's a win!
Bench 5x5 at 110. These felt really heavy, but I was able to get 5x5 up. I think doing my push-ups program might be interfering with benching, but I don't want to give up either. I'm going to keep watching bench vs. push-ups and evaluate in a few weeks.
Rows 5x5 at 100.
I had planned to do accessory lifts, but I didn't have time. Le sigh. I'm glad I got in what I did though!
Yikes - what is a trail ride, exactly? I gather it takes up a lot of the road...?
And wow to your workout!
It's basically a group of people on horses and in old covered wagons with a police escort. They take up at least two lanes (the riders in one lane, the police in the one next to them to keep you from driving too close and spooking the horses). It's cool to see, but it sucks when it interferes with rush hour traffic.
And thanks! After I got to the gym and got into my groove, I tried to put my frustration into moving the weights.0 -
Today was optional cardio or recovery day... I chose the cardio. I don't know why. Maybe cuz I feel lame about losing a week of progress over the binging last week.
6 rounds of 30s sprint w/ 60s rest
Incline was at or above 10% through it all, fastest sprint was 12.5% @7mph but I had to tap out 25s in or so (I think it was the 4th sprint)
Took 15mins with a bit of warming up beforehand.
Then should've done 20 min incline walk, but I got fed up fter 10 min and decided i would just walk briskierly (is that even a word?) during my lunchbreak walk. It,s not gonna be super warm (-13C, windchill of -18) anyway so might as well make it fast. lol
Moved on to my hip kneeling mobility routine and a round of the core exercises that g with it. Tried to do some hanging work but sucked pretty badly. Wanted to get shoulder mobility in but was running late.
I'll just do more stuff tonight, ha0 -
Workout A
Squats: 5x5 @ 45.5 - taking the bar off bench rack was not safe, will probably stay at this weight until I get a squat rack, ugh!
Bench Press: 5x5 @ 36.12 - wobbly arms will repeat. When lowering bar what point should it hit on your chest, mid bra or band area?
Barbell Row: 5x5 @ 36.12
Hate traffic, totally feel your frustration @xcalygrl!!
@crabada luv your new pic0 -
Workout A
Squats: 5x5 @ 45.5 - taking the bar off bench rack was not safe, will probably stay at this weight until I get a squat rack, ugh!
Bench Press: 5x5 @ 36.12 - wobbly arms will repeat. When lowering bar what point should it hit on your chest, mid bra or band area?
Barbell Row: 5x5 @ 36.12
Hate traffic, totally feel your frustration @xcalygrl!!
@crabada luv your new pic
To the bolded: I hit right at mid-boob.0 -
Workout A
Squats: 5x5 @ 45.5 - taking the bar off bench rack was not safe, will probably stay at this weight until I get a squat rack, ugh!
Bench Press: 5x5 @ 36.12 - wobbly arms will repeat. When lowering bar what point should it hit on your chest, mid bra or band area?
Barbell Row: 5x5 @ 36.12
Hate traffic, totally feel your frustration @xcalygrl!!
@crabada luv your new pic
To the bolded: I hit right at mid-boob.
Yup, pretty much nip-line here, too. Elbows tucked in at around 45 degrees is what you're shooting for, regardless of where that lands on your rib cage (depending on your arm length and grip width, it could vary a little)0 -
fothers365 wrote: »I also read somewhere someone recommending thumbless grip so I played around with that but the bar felt less secure.
i don't think thumbless is safe with the overhead press. ohp and bench are the ones where, if the bar does slip, you're the thing that it's going to hit first. don't think it's advice i would follow, myself
i'm feeling you on the discouragement though. my ohp seems to go up and down like a yoyo. it's the one lift where my previous time's weight means the least. every time i approach it it seems like a whole brand new day.
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Good day today:
Squats: 2x5@45, 1x3@65, 5x5@100. This was a deload from 115, and I think I figured out why I struggled so badly with 115. I had been using littler plates (10lb ones) and just piling them on, and then when I hit 115 I threw on two 35lb plates instead, and I think I felt unbalanced with just one big plate on each side. Did my 100s with 25lb plates+2.5lb plates and I felt I had a better handle on big plates instead of smaller ones, if that makes sense.
OHP: 4x5@50, 1x4@50. Failed on my last rep.
Deadlift: 1x5@135, 1x5@165, 1x5@175! When I saw 175, I didn't think I was going to make that, but figured I'd try one and see how it went. I think my surprise at successfully doing one carried me through the next few!
15 minutes of HIIT on the treadmill: 90 secs walk (3.0), 30 secs sprint (9.0). Managed to not fall off the treadmill while sprinting so that's a plus!0 -
Thank you @xcalygrl & @krokador !
Reading each post and trying to comprehend, not ask a million questions, learn lingo...yea, it's going to take a while lol0 -
Thank you @xcalygrl & @krokador !
Reading each post and trying to comprehend, not ask a million questions, learn lingo...yea, it's going to take a while lol
You're welcome!
And ask all the questions you have. There are more than enough people here who are happy to help you out 0 -
canadianlbs wrote: »fothers365 wrote: »I also read somewhere someone recommending thumbless grip so I played around with that but the bar felt less secure.
i don't think thumbless is safe with the overhead press. ohp and bench are the ones where, if the bar does slip, you're the thing that it's going to hit first. don't think it's advice i would follow, myself
i'm feeling you on the discouragement though. my ohp seems to go up and down like a yoyo. it's the one lift where my previous time's weight means the least. every time i approach it it seems like a whole brand new day.
I've been doing thumbless grip (aka suicide grip) on OHP for a while and feel as though it's a lot easier on my wrists, gives me better ROM and does not feel unsafe at all. I do use chalk, so the likeliness of the bar slipping from my grip is basically zero, and I've failed enough OHP reps to say that it's really not a danger to drop the weight on yourself. (I'm much more dangerous on the way up than I am on the way down). Unless you have teensy tiny palms of the hands and fingers and the bar rolls around.
If you were to have to drop the bar, you'd drop it with or without the thumb around it. If anything, it'll protect your thumb. Just drop the weight forward and get the hell out of the way of the rebound.
I wouldn't do it on the bench, though. Then angle you press (and mostly lower the weight down) at isn't quite as safe.0 -
canadianlbs wrote: »fothers365 wrote: »I also read somewhere someone recommending thumbless grip so I played around with that but the bar felt less secure.
i don't think thumbless is safe with the overhead press. ohp and bench are the ones where, if the bar does slip, you're the thing that it's going to hit first. don't think it's advice i would follow, myself
i'm feeling you on the discouragement though. my ohp seems to go up and down like a yoyo. it's the one lift where my previous time's weight means the least. every time i approach it it seems like a whole brand new day.
I've been doing thumbless grip (aka suicide grip) on OHP for a while and feel as though it's a lot easier on my wrists, gives me better ROM and does not feel unsafe at all. I do use chalk, so the likeliness of the bar slipping from my grip is basically zero, and I've failed enough OHP reps to say that it's really not a danger to drop the weight on yourself. (I'm much more dangerous on the way up than I am on the way down). Unless you have teensy tiny palms of the hands and fingers and the bar rolls around.
If you were to have to drop the bar, you'd drop it with or without the thumb around it. If anything, it'll protect your thumb. Just drop the weight forward and get the hell out of the way of the rebound.
I wouldn't do it on the bench, though. Then angle you press (and mostly lower the weight down) at isn't quite as safe.
I did a thumbless grip on my OHP last night, and actually preferred it. I haven't tried it on bench yet, but that will be tomorrow's adventure.
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Workout A:
Squats, 5x5@95 lbs. I'm going to move up to 100 lbs next time.
Bench, 5x5@55 lbs. Felt really easy, so no qualms about moving up to 60 lbs.
Rows, 5x5@60 lbs. These felt tough today, even though I usually don't have issues with rows until I get over 70 lbs. Maybe just a bad day for them.
Accessory:
RDLs 3x10@60 lbs. My hamstrings were tight from my run yesterday. Need to get back on the foam roller!
Cardio:
45 minutes on the elliptical0 -
Gym was quiet because we got snow again which was great.
Squat 130 5x5 again. Did a bonus with the real plates at 135 just to see how it felt. I was able to get up. Might try it next time instead of staying at 130 one more time.
OHP 55 5x5. Might go for 60 next time.
Dead 160 1x5 plus a few extras. I am only going up by five now instead of 10.
Chest flies 20 3x8. Felt easy. Think I'll move up to 25 next time.
Side bends 30 3x15 each side.
Row machine 15 minutes.
Didn't feel like doing anything else. Had a good gym session today so I'm happy.0 -
100 lb OHP, @glwerth ?! Holy shite, Wonder Woman! everyone is doing great!
I lifted yesterday.
Squats-2x5@45, 5@65, 5x5@125
OHP 5x5@55 (don't laugh, @glwerth !)
Deadlift-5@135, 5@145
Goodmornings10@45
Hip thrusts10@45
Today I did 30 minutes of kettlebell cardio. I have a hard time believing the burn from this but even if it's half I will take it! 60 second plank.0 -
Woo hoo...we all rock!
Workout A (Thurs)
Dumbbell Skis - 5 x 10 - 40
Overhead Press, Barbell - 5 x 5 - 70
Barbell Row, Bent Over - 5 x 5 - 90
Squats 5 x 5 - 165
Flat Dumbbell Fly - 5 x 5 - 40
Reverse Curls 5 x 5 - 95
Underhand Bicep Curls - seated 5 x 5 - 1000 -
My weightlifting got derailed last year once marathon training got to be intense. Did the marathon early January, took a break, been lifting heavy since the end of January. Trying to do a weird Strong Curves + Strong Lifts hybrid. Currently, best and most recent stats are:
Squat: 80x5
Row: 60x3
Deadlift: 125 lbs!! (96% of my bodyweight!)
Bench Press: 40x3
Overhead Press: 40x4
Basically, I feel like a T-rex on top and Beyonce on the bottom.0
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