Daily Check-in: Time March-es on
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Here's the training sesh that happened this morning: Week 2 of UBB 2.0 Construct Phase. Nothing quite like hitting the legs on a Sunday morning!
1A) EMOTM x6 Power Snatch x2 @ 65lbs (70%) -- this felt pretty easy, I was even able to add some ankle mobility work in between sets. Wish i had taken the time to get a video, bar path felt good but a visual confirmation woulda been nice
2A) Back squats 5x5 @ 137.5lbs (75%)
2B) Assisted (~65lbs resistance band) dips x submax (7/6/6/7/8)
3A) Metcon #2 - For time: 14:30
- 15, 10, 5 OH Squat @ 75lbs
- 20, 15, 10 1arm DB snatch (alt. arm) @ 35lbs
- 25, 20, 15 push-ups
I ended up doing the 1arm snatch reps PER ARM instead of total because I hadn't written it down in my notebook. No wonder it took me 4 minutes more than the last time I hit this up! But hey, I'd rather do more work than not enough. I was trashed at the end!
NMW Recline rows x13 and push-ups x18 (wasn't sure I'd hit this one, but I'm glad I did).
I think I figured out why my squat progress has stalled so much: In narrowing my stance to nurse my knee, I ended up taking the adductors almost completely out of the lift. I widened my feet just a tad today and it made a huge difference in my power out of the hole (my inner leg hurts like a b**** now, too xD Knee is good tho so I'm happy)
Hoping to get in a good 45-60 min walk in the warm-ish sunlight this afternoon as well. I love me some spring weather
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Sigh
I hate typing on this thing. Between the wonky little keyboard that is called wireless even though it has to be plugged in to usb to work, how it misses letters I swear I press, adds spaces at random and my computer's decision to correct me at random, it's hard to communicate. Sad thing is, I did a quick edit last night before posting in the other forum (just copy and pasted in here) and didn't notice it said lunch instead of lunge.
I have the picture on my phone, not computer. Email then do stuff, that's too much effort for a little picture of my badly written workout. Oh well.0 -
canadianlbs wrote: »indianarose2 wrote: »I love to workout but the practical side of me definitely sees it as insurance too.
yeah, i can see that. and everyone's mileage is different too with ra, so who knows. but the deal is that expecting weightlifting to cure a systemic condition like this is like expecting it to cure you of an allergy to penicillin. they're about the same thing.
To Canadianlbs: My mistake about the exercise part - I was thinking more of the osteo arthritis in which exercise is supposed to help. My son recently burned a DVD for his Grandfather of a few exercises from youtube that the council on aging suggests for OA. Thanks for schooling me on RA though. I haven't researched much on it since no flares in a long while. Indianarose.0 -
awkwardsoul wrote: »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.
85 is challenging but manageable, I noticed at 70 that I wasn't hitting below parallel but kept trying, at this point I agree with you to repeat work weight to work on form/depth...thanks @awkwardsoul, it always helps to bounce things over with someone!0 -
DawnEmbers wrote: »Sigh
I hate typing on this thing. Between the wonky little keyboard that is called wireless even though it has to be plugged in to usb to work, how it misses letters I swear I press, adds spaces at random and my computer's decision to correct me at random, it's hard to communicate. Sad thing is, I did a quick edit last night before posting in the other forum (just copy and pasted in here) and didn't notice it said lunch instead of lunge.
Dawn: I'm with you! I hate trying to type anything substantial on anything but my regular laptop. and Autotype is ridiculous sometimes! Hence, I haven't posted anything in days... kids always have my laptop!
I'm using the SL 5x5 app bc it is easy for now, that's all i'm doing and I like the little timer.
B workout (dumbells and wrist weights)
squat 5x5 40#
press 5x5 25#
deadlift 1x5 55#
A workout: (dumbells and wrist weights)
squat 5x5 45#
bench 5x5 40#
row 5x5 30#
Now some rambling bc I'm new and hoping anyone who is interested/has time/feels inclined might comment.
1. I've been watching the Riptoe vids on form. I think I'm doing Ok. I was feeling the squat heavily in my upper hip (Tenor Faciae Latae? per a diagram i looked at). Now I am concentrating on putting my weight on my heels, driving from my hips...and I don't feel the pressure in my hip anymore.
2. These weights in general are feeling pretty easy. I know I can count on them getting harder so I'm trying to learn all I can about good form. I found myself doing these last two workouts alternating the first 2 lifts out of boredom to get it done.
3. I am struggling with only lifting 3 days a week and only 3 lifts. I was doing daily supersets (chest/back 2x/wk, bi/tri 2x/wk, legs 1x/wk) before so this is a big change. As the workouts get more challenging I am hoping it will help.
4. The hardest thing right now though is that my progress on weight and inches has stalled since starting this routine. Very confusing. My intake has been pretty to very good I think. I rarely go over net cals and try to underestimate burns. My intake is 1310 per MFP and another TDEE calc confirmed it a month ago when I started. However, I checked 2 other TDEE calcs and found that with a 20% deficit I could/should be able to consume 1600-1700 cals. Should I up my cals? I was losing on average a #&an inch per week. Could it be I'm not lifting heavy enough? My starting loads were about 1/2 of a 5 rep set that I was doing previously - saw that as a starting point somewhere here on how to get started...
5. Lastly, started looking into oly bars and wondering if a 6' bar would fit on most power racks as that is what I am leaning towards investing in.
Thanks in advance if you care to reply!
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Cardio - Couch to 5k, Week 4 Day 2
Not bad. Still tough, especially near the end but I make it through the jogging each time and part way in the cool down it's like "is that all?"... Though would be better without the cramps, bleh. Now to curl up, maybe eat and get ready for work.0 -
Back from my break (of 1 week)
Workout B (Sun)
Underhand Biceps Curl Seated - 5 x 5 115
Reverse curls - 5 x 5 - 105
Squats 5 x 5 - 175
Bench press - 1 x 5 - 105
Deadlift 5 x 5 - 195
Flat Dumbbell Fly - 5 x 5 - 400 -
Triples will not happen today. Soooooooooo tired. No energy to lift. Only motivation to sleep. Triples will be done tomorrow. Over and out.0
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indianarose2 wrote: »DawnEmbers wrote: »Sigh
I hate typing on this thing. Between the wonky little keyboard that is called wireless even though it has to be plugged in to usb to work, how it misses letters I swear I press, adds spaces at random and my computer's decision to correct me at random, it's hard to communicate. Sad thing is, I did a quick edit last night before posting in the other forum (just copy and pasted in here) and didn't notice it said lunch instead of lunge.
Dawn: I'm with you! I hate trying to type anything substantial on anything but my regular laptop. and Autotype is ridiculous sometimes! Hence, I haven't posted anything in days... kids always have my laptop!
I'm using the SL 5x5 app bc it is easy for now, that's all i'm doing and I like the little timer.
B workout (dumbells and wrist weights)
squat 5x5 40#
press 5x5 25#
deadlift 1x5 55#
A workout: (dumbells and wrist weights)
squat 5x5 45#
bench 5x5 40#
row 5x5 30#
Now some rambling bc I'm new and hoping anyone who is interested/has time/feels inclined might comment.
1. I've been watching the Riptoe vids on form. I think I'm doing Ok. I was feeling the squat heavily in my upper hip (Tenor Faciae Latae? per a diagram i looked at). Now I am concentrating on putting my weight on my heels, driving from my hips...and I don't feel the pressure in my hip anymore.
2. These weights in general are feeling pretty easy. I know I can count on them getting harder so I'm trying to learn all I can about good form. I found myself doing these last two workouts alternating the first 2 lifts out of boredom to get it done.
3. I am struggling with only lifting 3 days a week and only 3 lifts. I was doing daily supersets (chest/back 2x/wk, bi/tri 2x/wk, legs 1x/wk) before so this is a big change. As the workouts get more challenging I am hoping it will help.
4. The hardest thing right now though is that my progress on weight and inches has stalled since starting this routine. Very confusing. My intake has been pretty to very good I think. I rarely go over net cals and try to underestimate burns. My intake is 1310 per MFP and another TDEE calc confirmed it a month ago when I started. However, I checked 2 other TDEE calcs and found that with a 20% deficit I could/should be able to consume 1600-1700 cals. Should I up my cals? I was losing on average a #&an inch per week. Could it be I'm not lifting heavy enough? My starting loads were about 1/2 of a 5 rep set that I was doing previously - saw that as a starting point somewhere here on how to get started...
5. Lastly, started looking into oly bars and wondering if a 6' bar would fit on most power racks as that is what I am leaning towards investing in.
Thanks in advance if you care to reply!
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indianarose2 wrote: »I was thinking more of the osteo arthritis in which exercise is supposed to help.
makes sense. on weight and inches, i'm not sure how this applies for someone who's already used to more volume at lower weights but water retention and other upticks are very familiar to a lot of us when we go heavy and or come back after rest. 1350 sounds low even for someone who doesn't work out a whole lot, to me.
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Thanks canadianlbs. I was wondering about water retention etc. and 1350 feels low to me but I was avg'ing 1#/wk so I may hold for a little while longer especially since no loss recently.0
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4 hr derby bootcamp today. My legs hurt.
My first big game of the season in 2 weeks. Another (harder) bootcamp in 3 weeks. Home opener in 5 weeks. It will be a busy month! I need to make up some progress from this month though if I want to keep on track.0 -
One of those derpy lifting nights.
Squats 5x5 165lbs - not 100% happy with form again, should of repeated my last weight but forgot. I should just mark it on the app as a fail so I remember for next time.
OHP 5/5/5/5/2 70lbs - BLOODY HELL I got psyched out on the last set! ARRGGGHH
DeadLift 1x5 155lbs - So on warm ups the plates hit the squat rack and bounced back and hit me in the shin. Not fun.
Trying some casein tonight which I hope will combat my post lifting next day hunger beast - it tastes like sand, yay. bleh.0 -
Sadly today was all helliptical. The cage was in use when I got there and I was watching it like a hawk while on the elliptical, then I got distracted by the show that was on and stopped watching for two minutes and in that time it turned over to someone else. Sigh.
On the plus side I really liked the show that was on Food Network and I don't get that channel at home, so I spent a whole hour on the helliptical which is unheard of for me. At least I worked off some of my caloric overages from the weekend!0 -
A friend of mine introduced me to this great all you can eat sushi place on Saturday and then hubs was a little pouty that he didn't get sushi so we went back there on Sunday.... Needless to say, good by weekly deficit. Oh well, that happens. Decided that this morning would be a great day to do deadlift day instead of ohp. I also had the grand idea to have 1.5 scoops of C4. Omg, I think I can taste colours.
Dls 135 x 5 160 x 5 180 x 5. I had the energy to go for six but my form felt off so I erred on the side of caution.
3x8 emotm front squats (empty bar)
Then a modified wod (because I forgot my accessories plan at work)
40 pistol squats (20 per leg)
10 Lunges (5 per leg)
30 pistol al squats
20 Lunges
20 pistol squats
30 Lunges
10 pistol squats
40 Lunges
Now time to get ready for work!!
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Llamapants86 wrote: »I also had the grand idea to have 1.5 scoops of C4. Omg, I think I can taste colours.
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@mirrim52 keep us posted about your roller derby extravaganza! I would love to be in the derby league here in Montreal, but there's not so much openings on the team. I may try next year.
Workout B this morning. I had still some DOMS from Friday workout (you know, those flash gordon DOMS I was talking about? well, it was way, way worst on Saturday, and still handicapping on Sunday... brutal), so squats were painful and my form was junk. It's hard to get back on track. The deload is hard on my ego, but the fact that I'm just unable to perform squats without being in pain, that's just maddening. Still, I completed the workout.
Warm up: 15 minutes ATM
OHP: 1x7 @ 30, 5 x 5 @ 35.
Squats: 2x5 @ 45 (after those, I had another episode of flash gordon DOMS), 1x5 @ 65, 1x5 @ 75, 5x5 @ 80. I did 85 on Friday, but my thighs didn't want to cooperate today, really.
Deadlifts: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85.
Then plank (60 seconds, I've lost some endurance), stretch and foam rolling (so painful, blah!).
All in all, this workout was ok. I'm hoping on using my bike tomorrow morning, that will probably help with thighs DOMS.0 -
Llamapants86 wrote: »I also had the grand idea to have 1.5 scoops of C4. Omg, I think I can taste colours.
So much of this... although the crash will probably be just as spectacular as the high, but I will worry about that later, first I must complete all of my work before I slip into a coma! Weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee0 -
Hot yoga Saturday. Did lots of hip openers and my right flexor is still a bit sore. Plan on doing SL today after work.0
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Llamapants86 wrote: »I also had the grand idea to have 1.5 scoops of C4. Omg, I think I can taste colours.
Wait, you mean to tell me we're NOT supposed to be taking 2 scoops? Haha. I have a pretty high caffeine tolerance at this point, so there will be days where my "scoop" is heaping to a "spilling everywhere" degree. I was so tired today though. Had a crap night of sleep and my boss texting me is what woke me up (even though I'd shoved off the cats off the bed a few times already) I was took a normal serving of amino energy and added a rocket science pill on top (~200mg of caffeine, but none of it is so stim-intensive that you get up high). I crashed before I even left the gym haha. I'm gonna use my next deload week as a caffeine detox battlefield. Haven't done one of those in a while...
UBB 2.0 Construct W2D2 was completed, albeit slowly. Super slowly. I was in a weird daze probably from all the crap I ate yesterday night.
Heavy clean pulls 4x5
95x5, 105x5, 115x3x5 (yes, that is 5 sets, I ended up deciding that the set at 95 wasn,t heavy enough).
Clean pulls are an odd move when you're not used to them. It,s basically an explosive deadlift (albeit a slightly different set-up because of the 2nd pull you get into) with a shrug as you come up on your toes. It's hard to keep elbow bend away from the shrug and keep the balance, but they,re a great exercise to build power in the 2nd pull of the actual clean so they're really helpful when done right!
superset of:
- OHP 4x5 @ 70lbs (had at least an extra rep in all sets, but it would've been grindy. Pretty spot on, in other words haha)- Assisted pull-ups (~80lbs assist?) 4xsubmax (7/5/5/8 chin/pull/wide/chin)
12 min AMRAP of double KB complex (25lbs)
- 2 snacthes
- 4 push press
- 6 front squats
- 8 swings
- rest 30-45 secs
Managed 7 rounds and 4 push presses. The double 25s (if they're not 30lbs, I never did figure out what the actual weight of these is because the paint has been rubbed off. They feel just a tiny bit lighter than the 30s) are hard to hike up overhead for the snatch and I'm quite sore from yesterday's squats.
Finished with recline rows x14 and push-ups x19 (which I was surprised to grind through). The NMW sets are paying off! Can,t wait to try 15 and 20 on wednesday 0 -
Happy Monday! (yes, that is dripping with sarcasm)
Squat: 5x5 @ 140.
OHP: 5,5,4,5,4 @ 65. It's amazing what a 5-pound difference makes! It was a real struggle and I was pissed that I failed on the 3rd set and had to relax for 5 minutes. lol
Deadlift: 4x5 @ 175. So, did 2 reps mixed grip, 1 regular and the 4th mixed. I just felt like I was going to drop the bar using the mixed grip and I could not get the 5th rep with the regular grip. I'm going to have to do some exercises to work on my grip or I'm going to be stuck at 175 forever. My legs can handle the load, my hands cannot. Blah.0 -
you know how sometimes i-can't-even isn't metaphorical? when it's how you actually feel about things. well, i had one of those days. nothing really wrong with it on paper i guess, but i was tired and hungry and somehow everything was just discouraging even though . . . yeah. there probably wasn't anything much that was wrong with the workout itself. workout b in the gym where i seem to have more of these kinds of workouts than the other kind.
squats: 2x5@45, 1x5@65, 1x5@75, 5x5@85. nothing much to report. was heavy and hard and that made me sad.
ohp: idk. i was in the gym iwth the fixed-weight bars in 10lb increments and just pulling the bars off their stack at all kinds of different heights, so i didn't do a very organized or consistent workout. i probably did 5 or 6 sets at 40, and also a few additional sets at 30 a couple of times. i think i got the volume, if nothing else.
deadlifts: up slowly(ish) from a slight deficit with the 35lb plates on the 30lb bar, so 100lb. then 110, and after that i switched up to the 45s and i guess i did my 5 reps with that, i.e. 120. only a couple of them felt good, the rest were just bleh.0 -
My last lifts for March. Tonight I just messed around at the gym and tested squats to see if I could get close to body weight. During stronglifts I made it to 150 but had to cut back after that as right side of back acted up, then transitioned to NROLFW. I was tired after work but the lifting went pretty well. I'm going to have 3 whole days off from work, lifting and calorie counting now. Looking forward to this break but it's already 1 am and I have to meet grandparents at airport before 9 am, dealing with rush hour traffic to get there, so it's going to be one long first day. Oh well, still can't wait. Definitely need a little break.
Random Workout
Squat: Warmup for a few sets then 1x5 @ 95, 1x5 @ 115, 1x3 @ 135, 1x3 @ 145, 1x3 @ 155 and 1x3 at 165. I made it but oh was it hard to get up each rep on the last two sets. Won't be doing many reps at those weights but that's okay.
seated row 3x8 @ 70 - weight from end of stage 1 still feels heavy
pendlay row 3x5 @ 95 - pondering if I'm setting them up too low, hmmm
deadlift 1x5 @ 135 and 1x5 @ 185 - tried the heavier set just for fun but was hard to get all 5 reps
leg press 3x8 @ 110 - added a little more this time
good morning 3x10 @ 45 - not sure about adding weights yet so did extra reps
Now to finish getting everything ready and try to get some sleep. I won't be online as much though will have my little tablet to use while I'm away. Just 3 days but well needed mini vacation. Happy lifting everyone!0 -
Workout A yesterday. I felt pretty good the whole time.
Squats 5x5 at 140#. I feel like my form is getting better. I can tell when I'm watching my videos after my workout that it has improved greatly since I deloaded to work on it.
Bench 5x5 at 110#. These were hard, but I was able to get them all. I'm thinking a couple of more sessions here before I bump up to 115#. Eeek, that was my 1RM just a few short months ago!
Row 5x5 at 75#.
Some accessories afterwards.
Narrow grip lat pull downs 5x10 at 80#.
Decline bench press 5x10 at 65#.
Walked 1.4 miles as a cool down.0 -
Pretty proud of myself for getting back into the swing of things. Did Workout B yesterday after my warm-up mile run.
Squats @ 80, OHP @ 60, DL @ 145. Last week I was able to complete all 5 sets of the OHP @ 60, but this week, I failed on my very last rep. I'm starting to see that consistency is key
Will try again @ 60 next time.
Added in hip thrusts, single leg hip thrusts, glute bridges, and some planks at the end, all body weight. Really want to get some what of a booty for this summer, and read that hip thrusts are the ticket along with the usual squats etc.
Ran for 30 minutes this morning and really feeling the burn in my legs. Think I may have to save the running on my "off days" for the evening after, instead of 12 hrs after.0 -
ohp 5 day
55 lbs 5 65 lbs x 5 70 lbs x 5
The last one was really hard, strange since I was doing 5x5 at that weight.
I was going to do a wod that called for 27/21/15/9 thrusters and rows but I got through the 27 rows and all of 10 thrusters and said nope.
Decided to go with 10/8/6/4/2
thrusters
bentover rows
one arm db rows
Arnold press
Seemed to work out well.
I will be doing some assisted pullups throughout the day since I am working from home (the dayhome my kids went to randomly decided to shut down effective immediately and I am struggling to find care, so much stress arg). At the rate I am getting through things for work I should be done around this time tomorrow...0 -
Llamapants86 wrote: »ohp 5 day
55 lbs 5 65 lbs x 5 70 lbs x 5
The last one was really hard, strange since I was doing 5x5 at that weight.
I was going to do a wod that called for 27/21/15/9 thrusters and rows but I got through the 27 rows and all of 10 thrusters and said nope.
Decided to go with 10/8/6/4/2
thrusters
bentover rows
one arm db rows
Arnold press
Seemed to work out well.
I will be doing some assisted pullups throughout the day since I am working from home (the dayhome my kids went to randomly decided to shut down effective immediately and I am struggling to find care, so much stress arg). At the rate I am getting through things for work I should be done around this time tomorrow...
ROFL, You didn't complete 15.5? How dare you?! lol ;P I will be trying that one next deload. I've heard it's a painful one... >_>
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@krok, nothing like a WOD to remind me I am terribly out of shape I can't even do a real thruster any way so even if I completed it at 20 lbs less than the scaled version it still wouldn't have been a success.
I think every WOD I have done I have to modify the hell out of.0
https://www.youtube.com/watch?v=OM_VxKBYKVI
This discussion has been closed.