Daily Check-in: Time March-es on
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Hi rockstars!
It seems like everyone is doing well, many workouts were logged while I was stuck doing boring cardio everyday. I'm ready to go back to lifting, but I don't know what to do.
Should I deload from where I was before the injuries? Should I start first with body weight things? Should I do both (bodyweight + deload) during the same workout?
During the last two and a half weeks, I did cardio, mostly spinning and ATM. I have tried little things to put stress on my elbows (rowing machine, some bicep curls, packing and moving boxes full of books, things like that).
I don't know how to plan my tomorrow's workout. We're going out for the weekend, so I want it to be effective, but I don't want to do another 60 minutes of cardio, I want to do strenght training. Any suggestions for me?0 -
@DaivaSimone - how much had you progressed from starting to SL to when you stopped lifting because of injuries? If it was about 10-15%, I would start back at the beginning. I know that sounds like it's gonna suck, but SL would deload you that much anyways. And it gives you a chance to check/watch form again. If you progressed by more than 20%, I would do the normal deload of 10% and see how that feels.
(This is all based on my own experience and knowing my body. I don't know the extent of the injuries and limitations, so the actual numbers are something you'll need to play around with and adjust to your own needs/abilities.)0 -
I'm not good with maths, but I started at the beginning of the program (lifting just the bar) and progressed to 130 squats, 130 deadlifts, 70 BP, 70 row and 50 OHP. The Stronglifts app recommend a 30% deload, so 95 squats, 95 DL, 45 BP, 65 row and 45 OHP.
I'm not sure why the app have a different calculation for the bench press deloal and the row deload because I was lifting the same load. That's weird.
Anyway.
So you would just go with a normal (but deloaed) SL workout?0 -
DaivaSimone wrote: »I'm not good with maths, but I started at the beginning of the program (lifting just the bar) and progressed to 130 squats, 130 deadlifts, 70 BP, 70 row and 50 OHP. The Stronglifts app recommend a 30% deload, so 95 squats, 95 DL, 45 BP, 65 row and 45 OHP.
I'm not sure why the app have a different calculation for the bench press deloal and the row deload because I was lifting the same load. That's weird.
Anyway.
So you would just go with a normal (but deloaed) SL workout?
The row vs bench thing is because they recommend you start at 65lbs on the rows (wuh? yeah, baffles me too, since I can bench more than I can row xD. Um, that's probably not a good thing...
)
I'd warm up as if you were going to hit those deload numbers, something like 45x5, 65x5, 80x3 for the squats, or whatever your usual progression would be, but keeping the option to just stick to whatever weight you're at if anything at all feels a bit off or wonky or hurts.
If you end up sticking back, I'd take some extra time (which you might have cuz you won't need as much recovery) to do some rehab/prehab moves for the stuff that hurt in order to get the best bang for your buck for that first workout back
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Thanks! I think I'll do just that. Usual warm up, than deload with the usual warm up sets. It's workout A tomorrow, I think, so squats, bench and rows,,, and then I'll try to do some flexibility work (and maybe grip work). And I may throw in a 20 minutes spinning session (if I'm not too tired) so I would have plenty of calories to drink all the wine I need to celebrate my six months wedding "anniversary" tomorrow.
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Agree with what krokador said DaivaSimone.
Workout B for me today.
Squats 5x5 at 140#. My form is feeling pretty good 90% of the time. I'm really working on the knee caving issue.
OHP 5x5 at 70#. These felt good, hard but good.
DL 1x5 at 180#. Felt good. I'm half-tempted to skip progressing back to my 200 deads, but I think I'll just progress like I should so I don't go too hard too fast.
Some accessories after:
Light deads to work on grip and execution of form 3x10 at 135#.
Lunges 3x16 at 60#.
Straight leg deads 3x10 at 60.
Assisted pullups.
And a mile walk.0 -
Squat 95 5x5 up from 85
Deadlift 115 3x5 (one set sumo) up from 95
OHP 50 5x5 up from 45
All felt pretty easy. I was in a time crunch to meet my friend at the movies but got some accessories in:
Split squat 50 3x10 each side
Goblet squat 30 3x12
Kettle bell swing 20 3x15
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i managed an am workout. awake at 5, protein shake parked in squat rack by 6:20 or so. and sleepy.
squats: 2x5@45, 1@5@65, 5x5@80. not really my greatest squats or my easiest, but i got them all done with a minute or two of rest in between.
ohp: i'm not sure. 45lb, pretty sure i did 5 sets in the end, but i kept failing at about the 3rd or 4th on a couple of them, so there were repeat sets in there. it wasn't really feeling right this time around.
deadlifts: 5x1@120, i think? clearly the issue with lifting that early is by the time i get home i can't remember anymore what i did. but i stopped at the other gym on my way home just for do-overs, and i know i did 5x1 at 120 that time.
whoa but the ride to work was a slog this morning. last time i did the workout before the ride i felt fine, but this time i was like a finalist in the molasses marathon. all week i've been planning/promising myself i'll come home after work, eat dinner and go to bed to get a good start on my sleeping; haven't managed it yet. but i think that it really has to happen tonight.
accessory, end of day: 3x8@50lb rows, because working the rear shoulder feels so good after either version of press. various sets of ohp again, with much lighter bars. and a few sets of one-sided press on the left, with a 5lb dumbbell. plus the do-over deadlifts at 120.0 -
Long day leading up to an interesting time in the gym. My biceps sure felt it tonight but that in part is probably from hours of working freight including cases of water and teas that I had to carry through a passkey protected door then open the cooler door before being able to put down again. Got a lot done at least. Since I did front squats last time, I decided to try some of the things from workout B from stage 2 tonight. I skipped all of the crunches though. And I did them in different order based on what was the most convenient at the time. Felt weird carrying my book in a small bag to double check on some of the lifts but oh well.
Random Workout, parts from Stage 2 B
underhand lat pulldown 3x10 @ 60 - wasn't sure at first but not bad overall, I may like it.
db prone cuban snatch 3x8 @ 5 - the weight is easy but the motion is awkward, had to fix the seat after the first set.
bulgarian split squat 3x8 each foot @ 10 - yeah, a lune but not bad though the bench may be too high for me, I might try a smaller step next time.
wide-grip deadlift from box 3x8 @ 95 - Don't like lugging the step around but it turned out to be better than I first expected. I used a set of plates to get the bar up a little higher which barely fit alongside the long step but made it work.
Considered doing the other lunge but chickened out as I was putting away the step I'd be using for it since other people were in the room where they are kept for class use.
Extra
wide grip lat pulldown 3x8 @ 70 - these were hard to get all the reps done.
db shrug 3x10 @ 27.5 - little more challenging now.
assisted chin-up 3x8 @ 14 - tad easier this time, still so long to go.
Yay for day off work tomorrow!0 -
Lifting day again finally! Had an unintended 3 days off. Too busy at work.
Squats 5x5 85 lbs
OHP 5x5 45 lbs
Deadlift 5x5 125 lbs
Bench 5x5 65 lbs
Lat pulldowns 5x5 70 lbs0 -
It is my first day doing Stronglifts 5X5 and I'm really enjoying it
workout A
Squats 5X5 23 lbs
Bench 5X5 23 lbs
Barbell row 5X5 23 lbs
I'm feeling the weight is not challenging so I'm going to increase it.0 -
Squat deload day.
75 lbs x 5, 95 lbs x 5 and 110 x 5 I had some issues with the bar pushing on my shoulder funny but it just took another try at racking and it seemed fine after that.
Wod called for the sets of Db snatch (40 lbs) x12, chest pullups x 12 and burpees x 12 I just did snatches at 20 lbs, inverse rows and the burpees, and I only did 3 rounds. Totally done after 3....0 -
Running out of steam at the end of the week, it seems. The oatmeal protein bar was not as much of a success as the poptarts as far as preowrkout food goes, either. But mainly just tired.
Last test day of this 4-week phase:
Power Clean 1RM -> 65x5, 75x3, 85x2, 95x1, 105x1, 115x1, 122.5xfail, 122.5x1 vewy vewy ugly wep *Elmer Fudd impression*
Previous best was 125 (which had surprised me at the time) about a month ago. But I was more diligent with my hip mobility then and was trying for full cleans so that may have played into it. I had the power in the pull, just couldn't get the dip timing right today.
Push Press 3RM -> 35 or 45 (weird bar) x8, 55 or 65x5 (I was too lazy to unload my clean bar completely so it was sitting @75lbs lol), 75x5, 85x3, 90x3, 95x3, 100x3
Previous tested 3RM was 90, so I'm happy with this
4x600m rowing for time with a 1:3 work:rest ratio (that I reduced as I was runing out of time). 2:25-2:27 per round (really kept it even somehow), about 40 cals per round.
Somewhere during my rest I added my No Matter What Push-ups (17) and recline rows(12) sets and then did a no rest 6/4x2 at the very end.
Looking forward to less max effort, more volume over the next 3 weeks. Also cutting back cals some towards 1650 for the next week. Maybe I can do half poptarts before my workouts? lol0 -
So, I did it. Went back to lifting this morning without choking. I deloaded as per app instruction.
Warmup: 15 minutes on the ATM
Squats: 2 x 5 @ 45, 1 x 7 @ 65, 1 x 5 @ 75, 5 x 5 @ 85. Deload are mean. I did my warm up sets as usual, but as soon as I started my working sets, I had a weird case of flash gordon DOMS like I never had before. Thighs were stiff, legs were shaking, I thought I was about to collapse, but I pushed through it anyway. Now, I feel like I never did squat before. Not like I never used a squat rack before: like I never did squats at all.
Pendlay rows: 1 x 5 @ 45, 1 x 5 @ 50, 5 x 5 @ 55. There was a coach roaming around that corrected my chest height, and seriously, it was much more effective after that.
Bench press: 1 x 5 @ 45, 5 x 5 @ 50.
Then, stretch and foam roll.
And that's it. I didn't have time to do more, but it felt good to do some strenght training at last.0 -
Workout A today:
Squats, 5x5@110 lbs. I rested 2+ minutes in between, and they were tough, but doable. I am going to try 115 lbs next week, and will plan to take the full 3 minutes in between.
Bench, 5x5@65 lbs. The last few reps got tough, but I think 70 lbs next workout is doable.
Rows, 5x5@75 lbs. The fifth rep on my last two sets were really hard, but I counted them. I might try 80 lbs next time, but may end up repeating 75.
I did some RDLs, 3x10@75 lbs, and about 45 minutes on the elliptical.
I have a 10.5 mile training run scheduled for this weekend, but I think the strength training is really helping with my running, so I'm happy about that!0 -
@canadianlbs, do you have the SL5x5 app? That's how I track what I lift.
Today's workout:
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 95, 1x5 @ 115 and 5x5 @ 135, with only 90-second rests, so I'll go up to 140 on Monday.
Bench: 1x5 @ 45, 1x5 @ 65 and 5x5 @ 80. Again, only 90-second rests so I'll move up to 85 on Wednesday. I'll also make sure I have someone spot me.
Row: 5x5 @ 85. These are getting tough now. I can get the first 3 reps up pretty well but those last two, especially in the last 2 sets, were rough! I try to make sure I don't use momentum to pull them up.0 -
Great workouts everyone! (and hi again to those posting in here and NROLFW group since I post in both with each one, lol)
Cardio Day
Couch to 5k, Week 4 Day 1
I went to the park this time and think I like it more. While there are many more people and dogs, there aren't cars to worry about, streets to cross or needing to pause music due to timing of traffic light. It's not flat but not too bad if I pick my route well enough. Think I'll do the C25K there whenever possible.0 -
lovetowrite73 wrote: »@canadianlbs, do you have the SL5x5 app? That's how I track what I lift.
nope. it's a good idea (if i could stand mehdi, which i can't. i try to pretend he just doesn't exist), but i don't have a mobile device of any kind either. i hate them.
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It's a bit old school, but I just use a pen and a small notebook I found at the dollar store to keep track of my lifts. I put in what I need to do that day ahead of time, since it changes up in the different stages of NROLFW but with SL I just had the lifts and would add the weights, plus I could see what I'd done before easily.0
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It seems every Friday night I've been lifting. No going out for me.
I went in with some wicked tricep doms from my negative pull ups the other day. I had a spot just in case for bench, but it went smoothly.
Squats 5x5 160lbs
Bench Press 5x5 85lbs - woot, my PR is 90lbs, getting close!
Row 5x5 75lbs - I think I got them, but it's probably because 75lbs is now easy.
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DawnEmbers wrote: »It's a bit old school, but I just use a pen and a small notebook I found at the dollar store to keep track of my lifts. I put in what I need to do that day ahead of time, since it changes up in the different stages of NROLFW but with SL I just had the lifts and would add the weights, plus I could see what I'd done before easily.
You mean something like this?
(That's yesterday's workout, btw. If there are discrepancies between what I reported -- if I did, can't recall -- that's cuz I was going off my memory at the time haha)
Good ol' pen and paper will never be replaced by an app. I mean, I tried and on some days I have to log on my phone if I forget the notebook (I have a pdf of my training plans on there too), but it's too much of a hassle for the most part. And with the notebook I can write down notes or go outside the boxes if I need to.
For the sake of reporting, I haven't done it yet but I'm gearing up for the Shred mobility routine here. Then I'll have breakfast and clean and then I'll decide if I do some cardio and what kind haha. Tooo many options (but the one I wanted, running outside, not one today. So cold! WHYYY?!)0 -
Yep, only mine is little as don't need much room to log at this point. Maybe after tonight I'll try to figure out how to post images. Tonight will be testing out lifts from workout A, but first I have work this afternoon. Get to take down all the sales tags from the week and the month tonight, oh goodie.0
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Workout A:
Squats - 5x5 @ 85
Bench Press - 5x5 @ 44 - YAH! I'll graduate to the oly bar next workout!
Barbell Row - 5x5 @ 53
Sumo Squats - 1x5 @ 45
Finished my 3rd week, noticed that my squats are not as deep (below parallel), should I continue with the same working weight until I hit below parallel or deload?
I so enjoy reading each post, learn so much!0 -
First day back after a week off due to illness and crappy stress at work. Everything was harder than it should have been, for the most part. Add to that the fact that my mp3 player was dead, and there was an extremely chatty PT and client nearby that were annoying me, and I really wasn't feeling it today. Oh, and my husband got laid off today. Super fun. It wasn't unexpected for him, and he was more than ready to leave the company, but still...
Squat - 5,5,5,5,4 at 135 lbs. I probably could have squeeked out that last one, but I don't think my form was great anyways, and I just wanted to be done.
OHP - 5x5 at 55 lbs. This is still really hard, even though I have been at this weight for a long time. It is frustrating.
Deadlift 1x4 at 165 lbs. This is the only thing I was happy with today. Last time I tried this weight I pulled a muscle in my back and didn't get a single rep. I probably could have done 5, but I can't seem to get a grip that doesn't pinch my hands and they hurt, so I called it at 4. On a related note, I realized halfway through my warm up set at 135, that I was using a double overhand thumbless grip! I can't believe I finished 5 reps with that grip. I guess my grip strength is improving.
No time for accessories, I was late to meet my mom.0 -
Sets of 4 today, triples tomorrow, then REST REST REST.
Squats: 8x4 @ 180lbs
Bench: 8x4 @ 115lbs
I've been working on my arch for bench for the past few weeks and I think I got it down pretty well since today's bench wasn't nearly as hard as I thought it'd be. Sooooo, I made it up to using 35's on bench!!! Woooooooohoooooooo!!!!
I did squats after bench, and I started to lose steam halfway through my squats, but then I got to Renegade by Styx on my playlist, and bam! second wind. I
Styx. 0 -
took me a while to get in there today, but i feel like i made it count. workout a. i did it all backwards too, since the squat kings were in and completely swarming the rack for my first hour or so. so. in order:
warmup: plank@60sec, plank@40sec at home before i left, then another at 60 secs once i got there. some kind of airplane/locust type thing too to turn on my glutes/back, but i didn't track time that i held that one for.
cable pulldowns: 2x10@40, then sets at 45 and then 50. i can't remember how many sets or reps, since this is accessory-ish. i think probably 2x10 for each weight.
rows: 2x8@30, 1x5@50, 4x5@55 and then someone else asked for the bar. i wasn't especially interested in rowing, so i let him have it.
bench: 2x5@45, 2x5@50, 5x5@65. whoa, those were hard. not sure it was smart to do them but meh. all the plates had disappeared into the squat kings' maw too, so when i saw two 10s still left on the bench i grabbed them. form better enough to make it worth risking, not sure how tomorrow will feel.
squats: 2x5@45, 1x5@65, 5x5@85. not gonna say these were easy - they feckin' weren't. but they were the kind of hard where you feel pretty sure that you can get them all done, and i did. concentrated on driving through my left leg in particular and i'm pleased with the feeling of being much stronger there.
and then i went and did real rows properly because left front delt after the benching, all ow. 4X5@65. also hard but worth it, i think. i skipped the last set because i could feel my left side crapping out even during the 4th while i was finishing it.
and then stretching all over the map, and then jellybeans. i'm beat, but i feel good.0 -
Oh, I'm another one that just writes my workouts down on paper. I do have the SL 5x5 app, but I haven't used it in forever. I actually keep all my workouts in spreadsheets, but once I actually perform them, I write it down in a little notebook I keep near my power rack.0
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Workout A:
Squats - 5x5 @ 85
Bench Press - 5x5 @ 44 - YAH! I'll graduate to the oly bar next workout!
Barbell Row - 5x5 @ 53
Sumo Squats - 1x5 @ 45
Finished my 3rd week, noticed that my squats are not as deep (below parallel), should I continue with the same working weight until I hit below parallel or deload?
I so enjoy reading each post, learn so much!
If 85 was easy mode I'd just go up and make an effort to do parallel your next session. If they were some challenge or you want to be on the safe side, I'd repeat your work weight until you get the form right. Deload when you fail 3 times. Be sure to do the warmup sets and treat them like your work set - that helps out practicing the form.
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Okay, I don't know how to post a picture of my notebook, but if I ever figure it out, someday...
Had a rough day before gym due to having a headache for over 24 hours. It wasn't intense or anything, just insistent and made sleep annoying along with nausea during work. But at the gym, things got better. After trying out some of the things for Stage 2 workout A, I decided to test bench just for the fun of it. Did a warm up with a couple sets of 5 then just worked my way up doing sets of 3 reps and taking breaks in between. Didn't have a spotter but I made it up to 100. So goal checked off list after all.
Random Workout, parts from Stage 2 A
front squat/push press 3x8 @ 55 - Tad heavy by end. I'll either do this weight on day 1 or 5 less, depends how I feel.
static lunch 3x8 @ 10 - used step with one set of risers in the classroom using one of the plates from the weight sets the classes use. Not so bad for a lunge.
db 1 point row 3x8 @ 15 - oh dear... balance and glad not many were in the gym and/or at the dumbbell section. Good thing it's paired with step up cause then I can do them both tucked away and not by the benches or racks of weights.
cable horizontal wood chop 3x8 @ 10 - different. I didn't do the rope attachment but should maybe make the effort next time.
For Fun:
Bench: 1x5 55, 1x5 65, 1x3 75, 1x3 85, 1x3 90, 1x3, 95 and the big 1x3 100. Woot! No way I could get 5x5 with that weight but I could lift it and more than once, so I'm happy.
wrist curls 3x10 @ 15
Hopefully I can sleep better tonight. Monday I test regular squat with hope of getting 165 at least once or more.0 -
DawnEmbers wrote: »Okay, I don't know how to post a picture of my notebook, but if I ever figure it out, someday...
[...]
static lunch 3x8 @ 10 - used step with one set of risers in the classroom using one of the plates from the weight sets the classes use. Not so bad for a lunge.
If you have the picture on your computer it's as easy as clicking the "doc" icon at the top of the new post section (where you can adjust font) and browsing to the file or drag and dropping it. If it's on your phone, you can email it to yourself. I have no idea how to use the forums from my phone. The interface kinda sucks so I never bothered.
Also lol at static lunch. Sounds like an exercise I would definitely enjoy! Thanks for the chuckle haha. 0
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