Workout check-in - April-tle bit more awesome
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Nice work everyone.
Cardio day for me. Did the couch to 5k training, week 6 day 2. That meant 10 minute jog, 3 minute walk, then 10 minute jog. Next up is 22 minute jog on Friday. My legs feel okay but my arms are sore from all the lifting I did yesterday.0 -
Seriously some awesome work going on up in here ladies xx
lifted last night
squat 5x5x140lbs - finally feeling this weight so may move up
Bench 5x5x85lbs
row 5x5x95lbs
then shoulder/arm/back superset craziness 5x5
Lat pulldowns at 90lbs
Single arm row with 25lb dumbbell
Single arm thruster things with 25lbs dumbbell
Single arm press with 25lb dumbbell
Pike push ups
took a *kitten* load of magnesium and casein before bed - feel amazing today!0 -
Just getting back into SL after basically taking the winter off.
30 minutes run/walk on treadmill
SQ 5x5x9lbs
OHP 5x5x40lbs
deadlift 1x5x55lbs
I've never been able to get past 25lbs on squats, and I just do goblets. IDK...at least it's something.0 -
OOOF. DOMS!
As I mentioned in a status post, I don't get them often, but when I do, I'm a big baby about it. They're worse today than they were yesterday, and it's mostly my quads, so I think it has more to do with the steep incline hiking I did on my "rest" day. 35 minutes up, 25 minutes down, and another 25 minutes on the flat trail back to my starting point.
So I decided to take another rest day and took Huck back out to the trail -- 90 minute walk on basically flat ground (some incline, but gradual, not straight up). Felt good to move, get some sunshine, watch Huck's cute little trot.
Back to the gym tomorrow.
xo,
C.0 -
Ran at lunch today, an easy 2 miles.
Workout A after work.
Squats 5x5 at 150#. These felt good, heavy but good. I find I'm not enjoying squats as much as normal, but I'm still doing them.
Bench 5x5 at 110#. Man, these felt awesome today. I felt like I could have done 115, which I may attempt next week depending on how I feel.
Rows 5x5 at 80#. Felt good and strong.
Accessories:
Upright rows 3x8 at 65# supersetted with 5 push-ups after each set. My chest is smoked now.0 -
@crabada have you tried a magnesium supplement? I know you're just getting back after 7 weeks, but I've found this has helped tremendously with my DOMS
@xcalygrl - that's funny, I feel the exact same way about squats at the moment! And we're around the same weight for these too. I'm thinking of a deload and doing them faster haha0 -
magnesium, and also vitamin d. weirdly enough, but it's apparently the only thing that has even close to reputable endorsement [inserted disclaimer: that i've seen, and maybe it's just that my google skillz suck], and in my mind i go 'vit d improves calcium uptake, some people think doms is caused by free calcium . . . hmm.' anyway, ugh @crabada. doms is such a mixed set of feelings. i kind of love it because it shows me that i did some real work . . . i just don't want it to feel how it feels.
and quads are the worst place for it. when you realise you're subconsciously avoiding all fluids because just the idea of eventually having to lower yourself onto a toilet is making you flinch . . .0 -
i lied two days ago. today was not a second rest day after all. i really took my ego with me to the gym tonight too.
squats: 2x5@45, 2x5@65, 5x5@95. YEAH!! they really weren't gold-standard squats, in fact they were probably like my driving test - right on the living border of 'pass'. from here on i have to buckle down and put in some serious form time before i go up any further, but i don't care. i made it back to just one plate on each side of the bar. 25s! and i have physio on saturday, where the guy said to email him my lifts and we'll put in some time on form checks and tweaks, so i felt like i could afford a tiny bit of flakiness with two (really, this time . . . for real) rest days between now and then.
bench: not nearly so good. i did 65lbs for my working set after warmup, and one or two lighter sets at 55 mixed in here and there. not really a great bench day, and okay, i'll admit . . . i can't find the shoulder sweet spot right now and it shows. the lat pinch and all that crap is on its way back. i'm disappointed. bench is on its way to being my most discouraging lift, with deadlifts right on its heels.
rows: warmup at 50, 5x5@70. that's okay too. 5lbs up, and i don't feel like my form suffered much from the jump. i know this is heresy and i apologize profusely, but i'm almost getting to where i like rows.
social note: an older woman was doing free weight lunges in my zone while i was doing my squats. i noticed her but then when i was re-racking my plates she surprised me by actually asking me if i had a minute or two. she wanted to know if/when/how i had learned my 'great form'!0 -
Hey 105lbs bench, I hate you.
Squats 5x5 205lbs - PR! Felt just about as heavy as 200lb.
Bench 5/5/4/4/3 105lbs - Well, that was improvement from last attempt's gong show of a bench press. I had better back tension, but was doing some weird stuff with my right elbow.
Rows 5x5 95lbs - PR! Of course my 25lbs bumpers aren't arriving until tomorrow so had another session of fighting with the stacked plates. Sooon!0 -
Finally done with TOM- Ugh and phew!
Did someone mention Magnesium? I mix the powder with hot water on occasion. It helps me sleep great!!!
Changed out my lifting time - from evening to 4 a.m. Am not a morning person, but I must admit, it is growing on me
Yester: Third fail on OHP at 50 lbs., so I will have to de-load next time
(I did 4 x 5...better than last week when I managed 3 x 5)
Squats = 85 lbs.
DD = 120 lbs.
I am thinking of adding dips to my lifting, but am afraid I may run out of time for I have to be at work early. I always finish my workout off with interval training on the treadmill...
Oh, and tomorrow will be time for my monthly Body Composition Analysis!!
Lift on ladies!!0 -
@crabada have you tried a magnesium supplement? I know you're just getting back after 7 weeks, but I've found this has helped tremendously with my DOMS
@xcalygrl - that's funny, I feel the exact same way about squats at the moment! And we're around the same weight for these too. I'm thinking of a deload and doing them faster haha
@psych101 - I think I'm just burnt out on them. I was up to 170-ish pounds, but then I realized I was having some form issues so I dropped down to 135 to fix the issues. I've been working my *kitten* off to make sure my form stays good, so I haven't been increasing the weight very much. I think that is effing with me mentally. Like I know I can lift more, and I probably could with good form, but I don't want to hurt myself so I am slow at adding weight. I love what squats do for ze booty and legs, but man they're getting into my head too much.
I'm considering a change in programs at the moment. I know I still have some progressing to do with Stronglifts, but I want to try something else. I feel like while I'm getting stronger, my other progress indicators have pretty much be stagnant (BF%, weight, measurements, etc.). I don't know, I'm all over the place at the moment, haha!0 -
You ladies all kick *kitten*!
I was so tempted to stay in bed instead of going to the gym this morning, but I was already packed and ready to go, so I went. I'm coming down with a cold but I have found that I get way less severe illnesses since I started working out regularly, so I'm hoping continuing with my routine will nip this in the bud.
Workout B today:
Squats, 5x5@125 lbs. Second time at this weight, and they were rough. I think I may be a little weak today from the aforementioned cold. I think I will stay here for another week, but might try 130 lbs.
OHP, 5x5@55 lbs. WTH, OHP? Today 55 lbs felt easy. I have been able to do 55 lbs easily some times, and then the next time when I try 60 lbs, I can't do the weight, but even 55 lbs is too hard. And then today after not great squats, the 55 lbs is easy? Whatever, I'll just take the victory, lol.
Deadlift, 1x5@135 lbs. This was a repeat weight because last time I felt like my form was sloppy. Much better today. I might start only increasing 5 lbs instead of 10 lbs in the coming weeks.
I also did some good mornings, 3x10@55 lbs and a 5k on the treadmill. Now I'm worn out! 0 -
I've taken a couple of days of 'troubleshooting', mainly on my deadlift, so the last workout was 5x6 90 pound speed deadlifts at a deficit to try compensate for my lack of initial power. If I can get it off the ground I can get to lockout 90% of the time. I just lack the initial followthrough of power, and then worked up from 100 pound squats to 245 to find out where exactly I had trouble getting below parallel and at what point was 5 reps too difficult. Similarly, same thing with the bench press, worked up to 105, because I was getting sloppy and letting myself get away with 3 inch ROM, but turns out I was just being sloppy and can still do a full ROM at the weights I'm working at. And good mornings with the empty bar. And this evil thing where I was doing empty bar OHP x5 and then squat empty bar x5 rinse and repeat... never bothering with any other cardio again because youwch.
From what I've seen, every woman has trouble with the OHP, lolol.
Next time I will return properly to stronglifts, maybe, or maybe do another day of speed deadlifts to hopefully finish compensating for that power loss. I can feel it in my back today. T_T It's stupid. I know that if I can squat 245 at a full ROM I should be able to deadlift 300. I just can't get it up. NO one can squat more than they can deadlift.
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Stronglifts B
Squat 165
Overhead press 50 5x5 (Finally!)
Deadlift 145
Plank 1 @ 50 seconds
Cardio=walking up to the base of Coit Tower0 -
I had no work today, so spent part of the day doing nothing online, managed to make myself edit a few chapters though struggling with this final novel edit, then wrote a little on a different one. When I'm home, it seems I want to eat more since I'm at the place where I keep all the food. Good thing I work 5 days a week, lol. Gym went okay though way too many people were there since I went earlier than usual. Still got stuff done and started Stage 3 in NROLFW.
Stage 3 - A1
one arm db snatch 3x6 @ 25 - might try heavier next time
db one leg romanian deadlift 3x6 @ 25 - struggle on left side
bar bent over row 3x6 @ 60 - fixed bar, not bad
db one arm overhead squat 3x6 10&20 - harder than expected and awkward
db incline bench 3x6 @ 20 - too easy
plank @ 60, 60, 45 - suck at these still
reverse wood chop 2x6 @ 10 - need to look these up again
bw matrix - are you kidding? First half was fine then the jumps and no. Over 10 minutes and not sure I'm doing lunge jump right, had to pause often in squat jumps. Needless to say, my knees aren't a fan and I did just one struggled attempt.
Then I wanted to deadlift but the show off boys were all doing that in both deadlift spot and squat rack area. So I just did good mornings in the power cage with the bar 3x10 and moved over to dumbbell area that was emptier and did hip thrusts 3x10 with a 20 fixed bar.0 -
First week of SL 5x5 is done diddly done!
Today:
Squats: 5x5 55 lbs
benchpress: 5x5 45 lbs (I repeated this weight until I feel good with my form doing bench. Same for OHpress)
Barbell row: 5x5 55 lbs
I absolutely loved my first week. I didn't mind getting up at 6am, to be in the gym at 7am. Actually enjoyed this rhythm a lot. Also ate really good and slept really good this week (sleep is something I have serious troubles with).
Squats, deadlifts and rows felt good. Benchpress and overhead presses not at all. I'm going to be much slower in increasing weight with these, because I want my form to be good first!
Have an awesome weekend, everyone!0 -
@DawnEmbers honestly just the thought of that BW matrix makes me hurt lol I hated that so much!!
Came home from work early and lifted
Squat 5x5x145lbs
Ohp 5x5x70lbs
Deadlift 1x5x165lbs 1x5x190lbs
Burned out on accessories this week so nada.0 -
Skipped bench day yesterday, I just was feeling like blah and it was just deload day anyway.
Smooshed bench and squats in today
squats 85 lbs x 5, 95 lbs x 5 105 lbs x 5
Bench 45 lbs x 5, 55 lbs x 5, 65 lbs x 8
Then rows at 65 lbs 3x8 EMOTM
I realise now that I am still feeling a little off so quite glad it was deload week. I will head out for an easy 5k jog at lunch but it might turn into a walk.0 -
Last night I squeezed my lifting in before 12 bells...would've rather climbed into bed, but I knew I'd be unhappy today if I didn't just do it.
Squats: 2x5x45, 1x3x85, 5x5x130
OHP: 5x5x80
Dead: 1x5x160
Ran/walked on treadmill for 30 min. Running's getting easier the stronger I get...unexpected lifting perk. I guess I didn't contemplate that. I was happy.0 -
Tried to go to the gym before work today, but realized that I forgot my work shoes so I had to go home. Managed to get a quick run in and it was one of fastest! Back at it on Monday.0
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Last Night's Workout - ended up getting home really late after my 2nd job and grocery shopping but still managed to get over to the gym for a quick 30 min workout so I could keep my 3x/wk streak. OHP felt heavy though, calories were good so I'm not sure what my issue was.
Workout:
Squat 70# 5x5
OHP 40# 5x5
DL 70# 1x50 -
SL - 6th week completed. I'm proud of myself.
Squats - 5 x 5 x 115lbs. After a 3 miler yesterday, I definitely felt it on the first reps of squats but other than that I was fine. Will go up next week.
OH - 5 x 5 x 50lbs. Hurray. Finished 50 lbs. and may stay on 50 next week because I felt my lower back arching.
Deadlift - 1 x 5 x 155 lbs. Done. Wow, I lifted more than my weight.
I did sneak in to a HIIT class for about 15 minutes and got a little cardio done plus a 1 minute plank. At class, all the 12 lb. dumbbells seemed so light now. LOL!! I kept up well with everyone and would you believe my burpees are better now than they were previous to SL?
I didn't really bike to work this week because of rain and wind (call me a wuss) but I'll bike next week.
Have a great weekend everyone.0 -
This morning was fuuun! =D (I'm procrastinating dishes in order to write this now, lol. Day off yet I feel so busy!)
Bench Press - decided to do a 5/3/1 set-up basing off of 90% of my past tested max (145lbs -> 130lbs) Sets looked like this:
55x5
65x5
80x3 (warm-ups)
97.5x5
110x3
122.5x6 (or 7. I actually lost count because I was expecting to hit a grinder on the 5th rep, if getting there at all. Whoops?)
I felt so great about it I decided to go for a 1RM PR because I rarely bench these days and yea.
135x1 smoooooth!
145x1 was a bit more fidgety over this one as I was nervous about missing my previous 1RM. It was a little slow but not so much that I would call it in.
150x1 BOOYA! I went in, found a good song on my phone (which took like a dozen skips and then I decided to just find one manually because random was giving me ALL the sappy songs I have on there xD) and decided not to overthink it. I actually got stuck about midway through and I had an inkling of doubt I would make it, but I gritted my teeth and pushed through. Very. Slowly. Grindiest rep of anything I've ever done. And it was a paused rep, too! 76% of my body weight, dudettes!
Riding on the adrenaline from that I moved on to doing assisted pull-ups of various grips and ever increasing assistance. On a machine. From an assist of 80lbs x10 parallel grip to 120x8 chin-ups as fatigue built-up I got 6 or 7 sets and like 52 reps total.
Then went in for some pendlay rows, 100x5, 105x5, 110x5 superset with side planks of 60+ seconds per round.
3 sets of submax recline rows (10, 10, 12) with 25, 20, 20 hollow rocks
And a few sets of 10 close grip lat pulldown superset with arnold Db presses. (55, 70, 85, 85 and 15, 17.5, 20, 22.5 lbs I think?)
I'm feeling okay for now, but I expect major lat DOMS and some slight chest soreness tomorrow! lol
150lbs bench press! SOOOO HAPPY! =D0 -
Kroakdor - You are killing it with those BP's! You go, lady!!!
Aaahhh yes...the OHP - ha!ha!
Squat 85 lbs. 5x5
Bench Press 65 lbs. 5/5/5/3 ugh - will stay at this till I can do 5x5
BB Row 65 lbs. - I think I will up my weight next week
Went in for my monthly Body Comp Analysis - since February (I skipped March), the stats are very close! Ugh! Apart from a very very slight fat decrease around my trunk and legs, a very slight increase in LBM, and decrease in TBW, everything else is the same!! Just a loss of 0.1 lb in BW
I suspect that perhaps I have been eating at maintenance? Will tweak the numbers a bit....I suspect the two glasses of wine per weekend may have something to do with it lol. Now that I am fully back into lifting, I hope to have made some progress by next month. Oh, and will add dips/chin ups...
TGIF ladies!!0 -
If I knew how, I'd be tempted to post a Wayne's World "we're not worthy" gif. heheh Nice bench pressing Krok!
I did cardio today. C25k end of week 6, so 22 minute jog with some walking before and after. It started to rain at the end but overall, not too bad. Still have to focus on keeping my legs going during many of the songs but I make it through.
Now to eat some protein.0 -
Yesterday: 3 mile run with my dogs. Afterwards, I did the 'Bring Sally Up' challenge with thrusters. It sucked, in a good way.
Today: workout B.
Squats 5x5 at 150#. Felt ok. I'll bump up next week.
OHP 7/6/6/5/5 at 75#. Felt weak on these, probably from the thrusters challenge yesterday.
Deads 1x5 at 200#.
Accessories
Light Deads 3x5 at 135#.
Cable rows 3x10 at 90 #.
Glute bridge 3x12 at 35#.0 -
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Hi everyone! So much good stuff happening here -- very impressive!
I ended up skipping the gym yesterday in lieu of that thing called "class"! Oh, yeah, what are those again? I'm just sitting in on one this semester, so I don't actually have to do any of the work and didn't make it for a few weeks due to the thesis work. It kind of snuck up on my yesterday, so ended up doing that instead of gym. Then out for happy hour with a fellow thesis-writer and another friend for celebratory beers. It was totally worth it.
I had a terrible case of the "I don't wanna!" today, but I forced myself to go to the gym. Maybe more out of boredom than anything else. Anyway, it went well and improved my mood a bit.
Squats: 6x5 @ 95 lbs.
- I'll continue moving up next week. Didn't want to overdo it today.
- Did throw in an extra set though, just to push a little bit.
- Really wish I had someone I really trusted to do a workout or three with me and talk about form. I feel like I'm where I need to be, but you just never know. And when I video myself, the angles and equipment are in just the wrong spots, so posting them here wouldn't even be that helpful.
OHP: 5x5 @ 40 lbs.
- Tried 45 lbs and it just wasn't happening. Shocker. I may never move up on this effing lift.
- Did super sets with Good Mornings, 5x5 @ 45 lbs.
Deadlifts: 1x5 @ 70 lbs., 3x5 @ 100 lbs.
- The app suggested I deload to 70 lbs, so I gave it a try. WAY too light. So I bumped up to 100. Still too light, but rather than hunt down the 110 lbs. static barbell, I just did extra sets.
- The deadlift corner was super crowded, the Oly bar was in use, then not, then was, so it was just easier to stack plates and use the permanent barbells. Not ideal, and I kind of don't "trust" those smaller barbells -- they're so much shorter in length, so balance is difference, etc. I'll probably start at 110 lbs. on the Oly bar next time and see how they feel.
Accessories:
* Good Mornings: 5x5 @ 45 lbs. (super sets with OHP)
* Super set Skull crushers / Bicep Curls
- Skull Crushers: 3x12 @ 17.5 lbs. -- maybe a tad too light, but I couldn't find the 20 lbs. dumbbell.
- Bicep Curls: 3x12 @ 10 lbs. -- Again, too light. Couldn't find the 12.5 lbs. bells. Grrr. My gym is messy.
* Seated Dips: 2x12 @ 47.5 (each arm), 1x12 @ 45 lbs.
* Converging shoulder press: 1x10 @ 20 lbs.
- Hahaha. My shoulders were fried at this point!
Stretching
- I concentrate on my hips a lot -- they're so freaking tight! -- but also started doing more with my shoulders and arms. Need to increase mobility here.
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All in all a decent workout. Wish I'd gotten back 3x this week, but it is what it is. I'll get back to my regular schedule next week.
xox,
C.0 -
Workout A (Fri)
Squats 1 x 5 - 165
Squats 5 x 5 - 185
Overhead Press, Barbell - 5 x 1 - 70
Overhead Press, Barbell - 5 x 5 - 80
Pendlay Row - 5 x 1 - 80
Pendlay Row - 5 x 5 - 115
Reverse Curl - 2 x 5 - 95
Reverse Curl - 5 x 5 - 105
Underhand Biceps Curl - 5 x 5 - 105
Flat Dumbbell Fly - 5 x 10 - 400 -
150lbs bench press! SOOOO HAPPY! =D
see . . . this. this is why this community is so much more than just a place for everyone to to check in and list off what we did individually. i got such a contact high off your achievement i'm sitting here laughing like a loon. loved getting the full story of how it came about too. thanks! i needed a boost like that today and you just provided it.
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