Workout check-in - April-tle bit more awesome
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Back to it today.
Squats - 5x5 at 135. Still here for a bit. I find myself getting lazy and not always going all the way down. I don't want to move up until I know I nail it.
OHP - 5x5 at 52.5 - slight deload. I have been struggling with form a lot at 55. My back arches after the 3rd set. At 52.5, I can tell when it is starting to go bad and correct it. I am going to do 52.5 once more, then maybe just do 5x4 at 55 and see if it is better. I think my weak core is really hindering me on my upper body lifts, so I need to work on core strength.
Deadlift - 1x5 at 165. These felt good.
I think I am going for 170 next.
Assisted pull ups - 3x4(ish) at 25 lbs assistance. First time trying this weight, and damn, was it hard! I did 4 decent ones the first time, then didn't really get all the way to the top the other two sets.0 -
Nice work everyone. Some great lifts going on *envies just a little*
I was a bit out of it today. Had a rough morning dealing with being a grown up and trying to handle student loan issues, then just went to bed for an hour before I had to go to work. Shift was short but not bad since we had enough people finally. Still communicating with one about a moving potential, so stressed about potential move still and will be until it happens. Doing okay on protein but need to buy more. At least gym went okay though not a fan of it all.
Stage 2 - B1
OHP 3x8 @ 55 - I had to wait for deadlift area so I used overhead press as a sort of warmup.
box(step) deadlift 2x10 @ 95 - not bad, still a tad awkward on the set up. Might add more next time.
bulgarian split squat 1x10 @ 17.5 cable bench, 1x10 lower step - one was too high, the other too low.
underhand lat pulldown 2x10 @ 60 - easy enough so will do 70 next time.
reverse lunge front reach 2x10 @ 10 - easy but did the weights based on prone cuban so will need to vary next time
db prone cuban snatch 2x10 @ 10 - the raise up is hard, and I'm not really a fan as it's very awkward sitting on the bench thing that way.
sb crunch 2x10 @ 10 - used a 10 plate just cause I'm bored of these already.
reverse crunch 2x10 - not sure on my form and they were rather awkward but different at least.
lateral flexion 2x10 - did the first on in the book and no idea what it does or if I'm moving my leg right... not a fan.
prone cobra 2x 60 seconds - tough but I managed to do 60 on each set.
Extra
bench press 3x8 @ 75 - not bad but my right palm ached during the last reps.
wrist curl 3x10 @ 15 - still working on the wrists, it's eh okay.
bicep curl 3x8 @ 30 - gave them another try, still not sure.
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Ice Cream Fitness workout A. Fine, not bad, not great, just there. Did get to chat some with @DawnEmbers
Squats 5x5@95. These were still rather challenging, but I am going to try to move up next time. Surely some of the block to 100 is psychological.
Bench @60 5x5, w/5x12 leg lifts and 5x15 hip thrusts. This was also challenging. I am hesitant to move up but maybe I will try. I am always so hesitant with bench because I worry I could hurt myself.
Rows @70 5x5. I've abandoned Pendlay rows because I just prefer the convenience of bent over rows. I had good form on these and was really pleased.
Shrugs @70 3x8. These were obviously too easy, I will move up next time.
Tricep Extension @50 3x8. Last time I had some issues with feeling this in my obliques. I did go ahead and do 50 again because I wanted to focus on really feeling what this seems to do. I noticed that my form was better and I kept my arms more locked to the elbow when I DID look in the mirror. So I tried to form check a lot. I felt this in my triceps but I still also feel it in my core in the oblique area. I've decided that's ok, just makes it a compound move. It's not a bad feeling, just feels as if I am using stabilizing muscles.
Barbell Curls @30 3x8. These were challenging. I wouldn't be able to do 40, so I will stay here at least once more, if not more.
Hyperextensions w/plate 25. These seemed harder than last time. Perhaps I was doing them better
That was it, no cardio, just lifting!
On Sunday I did go for a run that I didn't report.0 -
UBB 2.0 Construct W3D3
1A) Snatch Balance x3 + OH Squat x3: 75, 80, 85, 85
Weight was moving okay here, just need to stabilize the bar a little better
2A) Front Squat: 107.5x5, 120x3x3
2B) Step Box jump: 24'x2 all rounds
Still building confidence on the box jumps. It was my first time not putting on shinguards (they were getting in the way of the squats more than anything, anyway) this year. Going higher is really just a mental game at this point.
3A) Grinder: 10, 9, 8, 7, 6, 5, 4 reps for time: 17:10
- Sumo deadlit @ 155lbs
- Push Press @ 75lbs
- OH Squat @ 75lbs
Calculated that I moved 14,945lbs total during this grinder. I've had workouts of 1.5 hours where I've moved less weight! Had the sweat dripping off me when I was done. Definitely going to feel this tomorrow!0 -
Whew! Finally back at the gym after a week off from lifting.
Workout A today:
Squats, 5x5@115 lbs. This was a repeat of last Wednesday's weight, felt ok considering the small break I took.
Bench, 5x5@65 lbs. These were tough but got them done. I'll probably try for 70 lbs next time.
Rows, 5x5@65 lbs. I deloaded a bit on these and they were still kind of tough. I will try to move up next time.
RDLs, 3x10@65 lbs.
Treadmill for 50 minutes.0 -
Workout B this morning. First workout since injury where I didn't had pain while squatting. I actually enjoyed it, but I think I may have find the culprit for my double epicondilitis, 'cause my elbows were hurting a little after farmer's walks. Those would be done with lighter weights from now on.
Warmup: 15 minutes ATM
15 good mornings (body weight, with a broom stick).
Squats: 1x 15 @ body weights, 1x5 @ 45, 1x5 @ 65, 1x5 85, 5x5 @ 90.
OHP: 1x5 @ 35, 5x5 @ 40.
Deadlifts: 1x5 @ 45, 1x5 @ 85, 1x5 @ 95.
Farmer's walk: 5 x 5 with two 55 pounds kettlebell.
I skimped on stretch today and may regret it tomorrow. I'll try to stretch at home tonight.0 -
DaivaSimone wrote: »[...]but I think I may have find the culprit for my double epicondilitis, 'cause my elbows were hurting a little after farmer's walks. Those would be done with lighter weights from now on.
Sounds to me like you need to do some reverse hand stretching to compensate the gripping. Grab a rubber band from a stalk of broccoli and wrap it around your fingers, then work on stretching your fingers out (if that's too hard, regress to a lighter band, but I find broccoli works well). 3 sets of 15-20 per hand should be a good start? I had given a link to someone with elbow/forearm pain issues like a week or 2 ago with other exercises to help, but I can't remember what, where or who, lol.
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Last Night's Workout
5 min warm up before
Workout: All 5x5
Squat 60# - feeling much better being parallel, will probably move up after Thurs's workout
Bench 60# - finally moved up on this from 55# and I felt bad *kitten*
Row 60# - still not 100% comfortable with this, will need to revisit some videos for form
Afterwards:
Push Ups (close and regular) 3x15
Jumping Lunges 3x14
I felt pretty strong! I cannot wait to get into the gym this weekend (the full gym, not my complex's "gym") and work on the barbells....I just hope I can get into a routine there where I'm not having to wait for the equipment.
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Today's lift:
Squat: 5x5 @ 145 - only 90-second rests so up to 150 next time!
OHP: 5/5/4/4/3 @ 65. Second time failing at this weight! Ugh!
Deadlift: 5x5 @ 175. Woot for my grip not failing me today! And double woot for another woman telling me that was impressive and that I'm strong! Yeehaw!0 -
I didn't do anything today - it would have been cardio, though. I played some Tennis on Sunday and rolled my left ankle when shuffling across the court. It hurt some when I did it, but not bad enough to stop playing. I got up Monday to do my cardio as usual, ran some on the treadmill and that ankle was feeling a little pesky. Tuesday I did my SL routine as usual and I was ok (but during the 5 minute warm up it was a little pesky again). So today I decided I would do no cardio and pick it up again Friday if all is well. It's not a terrible injury, but I think skipping a day of cardio is better than aggravating it. Maybe a nice leisurely walk this evening will do. It feels completely normal this morning, so we will see.0
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Sorry to hear about the ankle @Deena_Bean hope it feels better soon!
Yoga last night. An hour of power yoga and I was sweating more than during a SLs workout - wtf?!?0 -
Squat 5x5 @ 65 (still feels & looks ok per my teenage son)
OP 5x5 @ 35 (didn't feel great but did them all)
7x1 @ 65 (was supposed to increase to 75 but ran out of weights0 -
Cardio day for me. Last day (number 5) doing week 4 of C25K. Not bad though get slight aches in my right side during the first couple jogging sections. Just makes me focus a bit more on my breathing but it is getting easier. The last 5 minute jog I'm breathing much better than I was on day 1 of the week. Next time is day 1 of week 5.0
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DaivaSimone wrote: »[...]but I think I may have find the culprit for my double epicondilitis, 'cause my elbows were hurting a little after farmer's walks. Those would be done with lighter weights from now on.
Sounds to me like you need to do some reverse hand stretching to compensate the gripping. Grab a rubber band from a stalk of broccoli and wrap it around your fingers, then work on stretching your fingers out (if that's too hard, regress to a lighter band, but I find broccoli works well). 3 sets of 15-20 per hand should be a good start? I had given a link to someone with elbow/forearm pain issues like a week or 2 ago with other exercises to help, but I can't remember what, where or who, lol.
Thanks, I'll try this! I always have broccoli on hand anyway. 0 -
Lovetowrite that's awesome!! All of you ladies are STRONG!0
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Tonight's lift.
First off, squat warm ups are now 5 sets - 45, 45, 95, 135 and 165. UGG! A long session indeed!
Squats 5x5 185lbs - PR!! Rough and do-able. I'm at the point now where I'm exciting I'm lifting lots, but also slightly hoping to fail so the weight won't go up anymore. Well, it's going up again.
Bench Press 5/5/2/3/5 100lbs! A PR? First time at 100lbs, yay 3 digits! Boo, couldn't get all the reps. Next time!
Rows 5/5/5/4/5 85lbs - damn rows. Pretty sure I was gassed out here.0 -
Bench 3 day.
65 x 3, 75 x 3, 85 x 3
65 lbs 3x8 emotm
Then amrap 4 min x 3
Bentover rows 65lbs
Db snatch 15 lbs
Inverted rows
Hanging knee raises
Reps 3/6/9
Got 3, not quite 3 (took 4:11 to get 3) and 3
It wasn't too bad. I am however extremely hungry already. I found that eating right after usually helps and I've dropped my goal to only lose 0.5 lbs a week but it seems today might be one of those days where all my tactics just don't cut it.
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I am all kinds of tired and grumpy on this stormy Thursday morning. I was grumpy when my alarm sounded because I went to bed too late. I contemplated staying in bed and doing my lifts tonight instead. Somehow, though, I managed to roll my *kitten* out of bed and carry down to the basement. I did my lifts, grumpily, and went up on the OHP and deads - both of which were SO hard today. I did it, though, I'm glad I did - grumpy or not.
5 min cardio warmup
Squats: 2x5x45, 1x3x75, 5x5x120
OHP: 5x5x80 (omg almost impossible, 5lbs makes a ridiculous difference)
Deadlift: 1x5x160 (also almost impossible, but more because I can't hang on to the bar - I'm sure my body can handle the load, but my hands are all "hellz no, fool"...sigh)
So there's that. I did play a bit of mild Tennis again last night and my ankle seems to be a-ok.
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Why is a r s e a bad word? Hm. I thought I was self-censoring there, but evidently not the case.0
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What kind setup do you have? Squat rack, power rack, half rack...? I'm trying to decide which to pitch to my husband. I'm kind of partial to a half-rack at Dicks... I'd appreciate your input!Deena_Bean wrote: »I am all kinds of tired and grumpy on this stormy Thursday morning.
Kind of like this? Lol!
Somehow, though, I managed to roll my *kitten* out of bed and carry down to the basement.
Glad your ankle is better!
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Sorry I murdered the quote part and put my comment in your quote. I am so not good at this!0
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Hahaha, yeah, grumpy cookie, that's me! I'm perking up a bit, but man did I roll out on the wrong side of bed this morning! Wow.
I have a tuff stuff cage, an olympic bar, plates and my bench is some cheapo thing from play it again sports. I need a heavier duty bench, but my cage is super bada$$. I have a really nice Nordic Track treadmill (merry 2 christmases ago to me ) that comes in handy since I live in the heart of the arctic tundra (aka Chicago) - and some dumbbells. Oh and a giant ball I don't use. Ever. Except to sit on during the rest periods LOL. 0 -
Last night was my rest day for lifting but I had our 2nd outside ball practice - season starts in 2.5 weeks! It was good to get together with the team and do some drills...looking forward to lifting tonight though. I may move up on my squats and OHP...will see how it feels.0
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So much DOMS today!
Between getting back to SL after nearly a week off on Tues and a brutal derby practice last night, my legs are killing me today. Luckily, tomorrow is a full on rest day.
Squats - 5x5 at 135 lbs. These felt so hard today, even though I have done this weight a few times before. My form was good though. I am not going up in weight on Saturday because I have a game Saturday night, but I will go up to 140 next week.
Bench - 5x5 at 75 lbs. First time at 75 and holy crap it was hard! I couldn't believe I made it through. I think I am going to do this weight once more.
Rows - 5x5 at 85 lbs. Feeling ok here, I am going to go up to 90 next time.
Assisted pull ups at 25 lbs. 5,5,4. Much better than last time when I couldn't do 3x4.0 -
Stronglifts B
Squat 135
Overhead press 45 3×5
Deadlift 125
May have to start doing pistol squats untilbi gain some upper body strength. My lower body is so much stronger than my upper body that is becoming a safety issue.0 -
I have deloaded again after seeing some videos of women doing SL and realizing that my form stinks on sqats and deadlifts. I did, however do 5@80lbs for Bench press yesterday! My deads are at 155-I didn't need to deload on those, just concentrate on form. I'm thinking that I might need a belt soon.0
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PRs today on squats and DL!
145x5x1
90x5x5
officially DL 111% of my total body weight!
had a hard time breaking through 135, but changed to an over/under grip and was definitely manageable.
gym highlights: bane from batman was at the gym with his oxygen mask. saw some interesting leg exercises on the smith machine.
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I'm sore today, particularly hamstrings, so had to de-load squat.
Squat 105 5x5 dropped from 110. Just didn't have that in me. My 105 felt good though. Was hard but my form felt good and I felt strong.
OHP 60 5,5,5,3,3 I used the fixed bar for split squats and could barely lift it so I was worried about doing OHP. Did it in the rack with the regular bar and was fine. I probably could have banged out a 5x5 but my form was slipping and I didn't want to injure (or have to do 65 next week!).
Deadlift 135 1x5 plus some extras because I love deadlifting.
Accessories
Chest fly 20 3x10
Split squat 60 3x8 each
Pull ups -64 (66) 1x5, -58 (72) 2x5
Sumo DL 135 1x5
Prison dips 3x150 -
barneychavez wrote: »PRs today on squats and DL!
145x5x1
90x5x5
officially DL 111% of my total body weight!
had a hard time breaking through 135, but changed to an over/under grip and was definitely manageable.
gym highlights: bane from batman was at the gym with his oxygen mask. saw some interesting leg exercises on the smith machine.
Congrats on your PRs! Two in one day is awesome. Too bad it was bane and not Tom Hardy because I would have thrown my bra at Tom Hardy (that's how I lure men).0 -
MissHolidayGolightly wrote: »Congrats on your PRs! Two in one day is awesome. Too bad it was bane and not Tom Hardy because I would have thrown my bra at Tom Hardy (that's how I lure men).
Thanks, haha! I think if Tom hardy was at my gym I would find it much easier to do ATG squats LOL.0
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