Workout check-in - April-tle bit more awesome
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Cardio day today. Day 2 of Week 7 in Couch to 5k. Was cooler outside though after the jog I took off the sweater because I still sweat a decent amount when jogging even in cool air. Was nice overall though I struggled to keep jogging for part of it. One more day, then next week is 28 minute jogs.0
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For some reason today was really hard. Maybe because I ran last night? I usually do that in the morning.
Goblet squats - 5x5x12#
OHP - 5x5/5/5/4/5x45#
DL - 1x5x65#
I'll be repeating these next time.
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Workout B today.
Squats 5x5 at 155#. These felt good and strong. I'll be sticking here one more time at least before bumping up.
OHP 2x7, 1x6, 2x5 at 75#. I got more 7 rep sets today than I did last time. I'm trying to add a rep to each set to get stronger before bumping up to 80#. I think it's working!
DL 1x5 at 205#. Felt good and heavy.
Accessories
Sumo deads 5x5 at 115#. I wanted to test these out just to see, but I enjoyed them so I did 4 more sets. I used these to focus on form and to try something new.
Upright rows 5x8 at 65#.
Straight leg deadlifts 5x10 at 60#.0 -
if i were feeling 100% this would have been workout b day. but either i spent all of last night snoring my head off or i'm getting sick, so the little time i spent in the gym on my way home was more like a placeholder than a real workout and i'm not going to count it. i scrubbed off everything i had touched and i'll do my real workout b when my throat doesn't hurt.
squats: 3x5@45, 2x5@55, 7 or something x5@65. i'm concentrating extremely hard on form so this wasn't really about weight. in fact it was kind of about non-weight, so i can work out how to eliminate this scary little click sensation i've started to feel in my sacroiliac zone as i come out of the hole, and then ingrain those muscle patterns instead. i'm pretty sure it's because i'm getting lazy and not really driving up with my upper hamstrings/glutes and my lower abs anymore. groke knows what i'm using instead, but when i stop using it and go back to my hardline pre-xmas patterns the feeling of going up in a hydraulic chair began to come back and click went away. so that's something to work on for sure.
ohp: did three sets of this at 45, just because. and then i went and got much lighter bars and spent a chunk of time trying out the tommy suggs version of ohp with the double-shimmy form of hip-drive. hah. i have NO skillz at this one, can't even get a half-inch bounce out of a 20lb bar. on the other hand, the lockout did seem to happen somehow without me even noticing how the bar got up there. and it felt more like a real torso-through kind of lockout, so idk. can't do the tommy with 45lbs though, for sure.
didn't deadlift or do any accessories because like i said. probably sick. and also, clicking feelz from my bum.0 -
Stronglifts B
Squat 115
Overhead press 51 5x5
Deadlift 145
Serious deloading on both squat and DL to work on form. Had a difficult night all around: I think maybe it's just that i was tired after a long workday followed by therapy. Will try to get to the gym in the am next time.0 -
Cardio day -- 92 minutes on the trail with Huck. It was still 90 degrees when I left my house at ~6:15 PM, but actually felt pretty good once I got out there. The trail actually has a nice amount of shade, so that helps too. But I did the last 30 minutes in the dark. It was well past dusk, but not quite pitch black. I'll need to be figuring out a happy medium for the coming months -- it's not exactly going to get cooler as the summer progresses, and I'm not a morning person.
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Bad off day today, sucks as I've been wanting to lift for 2 days!
Squats 5/5/4/4/4 210lbs - 3rd set and I realized I wasn't feeling good. I've done brazilian jiujitsu so I know that feeling of about to faint (from being choked) as stuff was tunneling and turning dark as well as feeling light headed. I checked my breathing and took extra breaths too. To be safe, I didn't finish the reps since I was alone.
Bench 1/3/1/2/1 105lbs - this was apparent something was amiss as I did have a spot for these. After the 2nd set I got up, took a few steps to my phone and got really dizzy, starting to crumple. I kept on pressing, sitting down longer and taking my time. The app wants me to deload now, but I was sooo close last attempted and this is an off day.
Rows 4/5/4/4/2 100lbs - Did pretty good considering I was tired!
So, first I figured it was like "well, I'm still in shark week and forgot to take my vitamins for a few days, could be iron." then I checked my diary and behold, I'm running off half my calories for the day (I thought I had more) and it's 10pm. Well, I know for next time to not be an dummy!0 -
Everyone is doing such an awesome job. Good to see all the new faces too :-)
Last night's lifts:
Squat 5x5 100
Bench 5x5 60
Row 5x5 65
Biceps curls 3x10 12
Goblet Squats 3x10 30
I am loving the goblet squats! I think they are helping with form and achieving depth on my regular squats too!
Lifts felt good. Thus ends my deload and I am going back up! The problems I was having with my shoulder seemed to have gotten better after the break. I'll need to remember about taking a rest week if I start to feel wonky again. I always want to push through.0 -
Quick and dirty 3km run tonight. Legs complaining after PR on deads yesterday0
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UBB 2.0 Conquer W1D3
Didn't even get a chance to do mobility work yesterday after all. Only movement I got was a walk while talking on the phone during my lunchbreak. It took me a few extra minutes of warming up to get good squat depth today! (And I'll definitely take it easy tonight)
1A) 12 min to front squat 2RM
95x3, 115x3, 135x2, 145x2, 155x2
Previous best was 150 for 2, and to be honest Im not sure I didn't have a little more juice there. It really seems like my front squat is skyrocketing lately, whereas my back squat has been pretty stagnant. Not sure how to feel about it, as my ratio is already pretty skewed from what I know (192.5lbs 1RM for back squat, I'll assume 160 for front squats here).
2A) Pull-ups MAX + 3x submax
~65lbs of assist x8, 80lbs assist x5, 6, 8
2B) Pike Press MAX +3xsubmax
12' box - 14, on ground 9, 10, 9
3A) 2 rounds for time: 16:26 (Bar @ 85lbs)
- OH Squat x10
- Pull-ups x10
- Front squats x10
- CTB Chin-Ups x10
- Back squat x10
- TRX Recline Row ->MU transition x10
I ended up inverting the squats and pull-ups by mistake, but in the end I don't think it makes much of a difference. I was also putting my foot in to the bands rather than my knee and wow, they were MUCH easier. The 2nd set of OH squats was actually unbroken. I'm pretty happy with that!
Aaand I just saw what the next chaos exposure session is and am suddenly filled with dread. That 3000m row + 60 burpees is one of my least favorite. Guess I'll just have to kill it proper. To compensate, next session also starts with a Deadlift 1RM attempt. 260? 270? I guess we'll see! ^^
Gonna try to hit some 100m sprints at lunch when it's finally SUNNY here
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Back to the gym today after several run days.
Workout A
Squats, 5x5@125 lbs. I repeated here again, I think they are finally starting to feel easier, so I might try 130 lbs next time.
Bench, 5x5@65 lbs. These felt pretty good, I think I'll go for 70 lbs next time.
Rows, 5x5@70 lbs. Had a tough time with these today, I may repeat here next time.
Extra stuff:
RDLs, 3x10@70 lbs. I also did 45 minutes on the treadmill.0 -
Took a rest day yesterday and didn't get up early to lift today. I'll work it in tonight, though
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Did bench and squat today so that I can hit the SISM challenge tomorrow morning.
Squat
115 lbs x 5, 135 lbs x 5, 155 lbs x 2 did some form tweaks and realize I need to deload more
Bench
65 lbs x 5, 75 lbs x 5, 85 lbs x 5
Then 65 lbs 3x8 EMOTM
And to round out the workout I did power cleans with the same weights as bench. It was fun do try cleans out with more weight. Previously I have just been doing weight appropriate to hit 3x8 or 12/9/6
5k tempo for todays lunch run. Hope it goes ok, it always seems so daunting but turns out to be great.
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Was going to lift yesterday but I did a 180 at the gym's entry after work because it was so crowded. Could not deal. Ended up running errands instead. So went today at lunch and it was empty, thank goodness.
Squat 120 5x5 repeat. One more session at this weight.
Press 55 5x5. I worked on my hip bounce and thing I did pretty well. I took a video too.
Dead 155 1x5 regular, 1x5 sumo. I kind of like sumo better. Still going to do both until I have a clear preference. Both had mixed grip since the bar I used was a beater and the knurling was pretty worn. I did one extra rep double overhand but was slipping even with chalk.
Single stiff leg dead 50 3x8 each side
Stiff leg dead 70 3x8
Split squat 55 3x8
Asst. pull up -45 3x5
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could you post that video in the sticky thread here?0
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I posted it to the ssbc chapter 3 thread0
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