Workout check-in - May-king big changes this month
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Took a few days off for a long weekend vacation trip for a wedding. I did workout on Wednesday, mostly deloads and was just an awful day at the gym because my allergies were horrible as well.
I am always staaaarving the day after too. The day I work out I have trouble eating enough but the day after I feel like I could eat the entire kitchen.
Yesterday's workout:
Squats: 75lbs - going to stay here again working on my hip drive a bit
OHP: 45lbs! I decided to try the bar instead of the baby bar because the gym was light. I had a couple of failures, but I'm happy I was able to actually do the bar!
Deadlift: 80 lbs. Crossfit side had a class so I couldn't use the bumper plates. so I did have to stack some plates. At what weight do we not have to do that anymore?
The gym was so quiet that I really wanted to stay and do more, but my allergies are still bothering me so much and I didn't want be dead for all the yard work I want to do this weekend. It almost makes me want to switch to a Friday, Sunday, Tuesday schedule just have some more quiet time at the gym, but I know I wouldn't be able to keep that up every weekend.0 -
Hello ladies. I'm new here, but not really new to SL. (Quick-ish background: I did SL5x5 for 1.5 years (I got up to: squats 180#; bench 95#; OHP 75#; rows 120#; deadlifts 205#). I loved it, loved how strong I felt, but I was not happy with how my body looked. Decided to focus solely on weight loss and stop lifting. It's been nearly a year and I lost over 55#s through walking and counting calories. I miss lifting like crazy and I always planned on going back to it - started again two days ago! And here I am. Yay!)
My new first SL workout was Thursday. At first, my body was like "What are you doing?!?" By the middle of the workout, my body remembered the lifts and how it felt and I started to feel good and the movements felt natural. I've been sore the past two days, but I expected that. Today I will do workout B. I tried a couple body squats. I felt the soreness, but I was able to do them so I'll see how this soreness feels under the bar today.
Thursday's workout:
Squats: 5x5; 45#
Bench: 5x5; 45#
Rows: 5x5; 45#0 -
Holy crap today was a burner. I feel like it was the first workout this week I really gave it more than the bare minimum, so there is that.
1A) EMOTMx6 -> Clean + hang clean x2 (so 4 total reps down to ATG!)
warm-up @ 65 and 85
work sets 95x5, 100x1 (and I actually failed a clean in the bottom position where I basically fell on my butt from being off-balance lol, but I managed to get the 4 reps within the minute anyway, so yay!)
2A) Push jerk
95x3, 100x3, 105x2x3
2B) Good morning (arch back as much as possible)
85x10, 90x10, 95x2x10
3A) Kardio King - 20 min AMRAP 9yup, 20 minutes of practically non-stop work) ...
A fly just flew RIGHT into my ear... I'm inside. WTF?! Anyways, interruption over:
- 100m sled push w/ 25# plate
- 400 single jumps
- 400m rowing
I was a stumbly mess on the jump rope so I only made it to 2 rounds + 50m of pushing.
I took a break and did some hip mobility and bit of core work before jumping into the SISM WOW
- 10, 9, 8, ... 2, 1 KB Swings 40#
- 1, 2, 3, ... 9, 10 burpees
All in 8:33. Pretty sure that,s my best time ever (not sure I ever went sub 10min on it actually). Considering how trashed the KK finisher left me that's pretty good. I then sat on the ground for a good 5 mins catching my breath before I went on with my day.
nothing quite like feeling you gave it a decent effort. I missed that feeling
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Deadlift: 80 lbs. Crossfit side had a class so I couldn't use the bumper plates. so I did have to stack some plates. At what weight do we not have to do that anymore?
135lbs is when you'll be at 45lb plates, so no stacking needed at that point if you don't have bumpers. You could pull off 115lb with 35lbs plates, but they'll be harder since it's lower to the ground, but I pulled it off.
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Ugly ugly ugly 5km run done this morning. Now packing and cleaning the house - Fiji here I come!!0
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awkwardsoul wrote: »135lbs is when you'll be at 45lb plates, so no stacking needed at that point if you don't have bumpers.
this is assuming the standard-length bar which is 45lb in itself. but if you can find the shorter 'women's' bar, they only weigh 30 or so. so you're at the right height already with 120 pounds, with that one.0 -
5k race ended up being 6k with a last minute venue change. It was hard and I started too fast on the first hill. Spent the rest of the time trying to recover from it. Final time was 40:35 and being trail/hilly and an extra kilometre I'm quite happy with it.0
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Went out and ran 3 miles this afternoon. My first mile was faster than normal, but the next two were slower and slower. Got done in 36-38 minutes...grr...I wanted to do my full route of 5-6 miles, but my boyfriend wants us two to run together later tonight, so I wanted to preserve my energy. Therefore, tonight is two runs total.
I've lost only 1 pound, but 5.5 inches total and an entire pants size since March 23rd (1 inch off my thighs, 1 inch off my chest, 1 inch off my hips and 2.5 off my waist). I gained half an inch on my arms, haha. Ladies, PLEASE take progress pics and take measurements! I've fluctuated with the same 3 pounds, up 3 and down 3 for a LONG time. The scale has been ticking me off but measurements don't lie!
I have been doing SL at a calorie deficit and I've also been doing cardio 2-3 days a week. People on a SL Facebook page and others IRL have been telling me that I've been doing too much. I have to admit, it kinda does burn me out, but I have come to really enjoy lifting.
My school's gym and campus that I get free access to is unfortunately getting remodeled after Tuesday, grrr, so I will have to take a bit of a break from lifting until I find a squat rack of my own or an affordable gym. I've got 9 more pounds to lose before I go to maintenance!!!
It'd be stellar if I lost another pant size once I hit goal weight. It's been on average one pant size for every 10-15 pounds lost Fingers crossed, I'll hit my 45 pound loss mark this week! 0 -
yay physio! it got me out of the house for a 10am appointment, which put me into the gym by 11am. workout b.
squats: 2x5@45, 2x5@55, 3x5@65, 2x5@70, 3x5@75, 2x5@85. had a little trouble finding my weight for this one ;-) i am working so hard to roll back that tendency i've developed to cheat my face off once i get to a certain depth by letting my spine cave inwards, and all the extra sets were like troubleshooting. 75 was about my comfort-zone weight but i felt okay enough by the third set to push it up for the final two sets. i'll see how this goes with the next workout but i'm hoping it might be easier than i expected to get my form back.
post-squats i faffed around for a while doing 50lb rows, and various external-rotation things that the physio assigned me for my shoulders, and a few experimental tries at deadlift with 50lb. and also my 60-sec plank and some hip thrusts.
ohp: 45 lbs yet again. i did one set for warmup right when i stepped into the rack, before the squats. the real ohp workout was 5x5, actually with an extra rep in most of the sets but not consistently enough that i'll count them that way. i'm still 'stuck' at 45, i.e. not even thinking about adding weight. but it's much smoother and easier now than it used to be. i just kind of stand there and crank the bar up and down for the set, except when i have to stop and shake a cramp out of one of my quads. after deadlifts, i got the bar down to 50lbs and started out intending to try power cleans. but by the time i had the bar up i'd lost interest in trying to get it racked right, so i did a few presses again in a kind of face-saving la-la-la-meant-to-do-that type way. actually i guess i looked even sillier standing around with a 30lb bar and two huge bumper plates held up over my head, but i was just trying it out. got to three and then i overdid the lockout behind my head and pulled myself backwards with it, so i quit. 50 wasn't unbearably hard, so i may try for it for real next time.
deadlifts: *happy* i'd just remembered this thing about muscle memory that i picked up from a pitcher's parent during my son's baseball years and i've been trying to use it. she told me that neurologically, your brain holds onto the memory of an action for 6 to 10 seconds or something after it's done. so if you repeat any action within that window your brain will try to groove your muscles into doing the same pattern again. without remembering that i remembered all this, i must have decided to leverage it - it kind of came back to me as a conscious memory during the session.
how it works is: if i do a bad rep, i do like a pitcher who's thrown a bad pitch, and go for a little walk around the barbell before i come back and try it again. if i do a good one, i try to do the next one within a few seconds before the pattern fades out. three good reps, and i add some more weight and repeat it again. with deadlifts, it felt like it worked. to make sure i'd have enough oomph to repeat anything good right away without fatigue being another factor affecting my form, i started out at 50lbs and went up in 10lb increments. i ended up at 100 for my formal 'real' reps this time, which i'm really encouraged by given the mess i've been in for the past couple of months with deadlifts. and i be'd not-greedy, and stopped it at that.0 -
First off, this crap -
really? 205 warm up?!?! UGGGG
Squats 5/5/3/3/1 - 225lbs - First time at 225lb! 2 full plates (if I owned two full plates). My form was just not there. Later sets I'd get 1 or 2 good reps, then start leaning to the right adding too much weight to my knee, which made my knee angry. When I got knee pain I decided to bail than continue the set. Last set I was just too tired. It seemed I had this problem the last time I had to add an extra set of warmups with just getting burnt out.
Bench 5x5 - 90lbs - first time benching after a deload. Meh easy.
Rows 5x5 - 1005lbs - easy, probably because bench was easy. I was even throwing down the bar at the last rep. Hate rows.0 -
whoops double0
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awkwardsoul wrote: »Rows 5x5 - 1005lbs - easy
for realz? damn
i get it. holy cow, though - 225 squats.
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Yeah, awesome on the 225 squat. I'm still hoping just to deadlift that some day, can't imagine squatting that high.
Long day and kind of off night at the gym. I didn't have any little pony tails for my hair as the sides are still shoulder length and get in the way. Then I hadn't charged my iPod so it wouldn't have lasted the whole sessions, so I went without my music. Tried to get increases on most of the lifts since it's the last one for Stage 3 but I skipped a couple things. An okay time considering but could have been better overall.
NROLFW Stage 3 - B4
warmup with squats, 3x5 @ 110 - these were okay but it starts feeling heavy on shoulders above 100
bar romanian deadlift/bent over row 3x6 @ 80 - okay for deadlift but hard to row
goblet squat 3x6 @ 35 - still pretty easy
wide grip lat pulldown 3x6 @ 80 - tried again but it's heavy, don't think I will get to 90 any time soon
back extensions 3x6 @ 25 - had the plate already there so went with it, more challenging this time
YTWL 3x6 @ 7.5 - kept this time as I didn't want to go to 10 yet, maybe stage 5
prone cobra 1 @ 70, 1 @ 90 and 1 @ 120 - struggled, realized it wasn't improving so forced myself to try for longer on the last one but blah
deadlift 1x5 @ 135 and 1x5 @ 175 - left hand calluses started aching during these and could barely do the 175
Need some sleep. I'm doing a 10 hour shift at work for mother's day. Fun times.0 -
225 squats? Awesome!
Thanks for the info on the plates. Both 120 and 135 lbs seem like so far away! I accidentally slept in this morning and didn't make it to the gym. If I don't get back too late tonight, I'll try to go tonight after going to my mother's to help garden. Otherwise my gym schedule will be off again this week.
Also, I forgot to add, Happy Mother's Day to any mother's out there.0 -
Thank you guys for responding my question about the OHP. I will play with the reps until I feel the 5x5 45lbs is coming closer!
Had a tough weekend and really felt that in the gym this morning.
Squats: 1x5 1x4 88 lbs. Then deloaded again to 83 lbs for 3x5 because my form wasn't feeling/looking too good.
Bench: 5x5 55 lbs. Same as last time and they felt slightly better too.
Rows: 5x5 66 lbs. For some reason they seem to go really well. Hey, not complaining
I sometimes wonder whether I should just push myself more to get the weight up or I should be slower and practice my form until perfection.. It's like I don't know in what "range" I can be with my form to count it as a rep or a fail. (Damn, this is hard to explain in English, considering it's not my first language!)
This is my fourth week in SL and I think I'll take my measurements again at the end of this week. Curious if I'll see a difference.
Also going for an extra swim after work today. Will feel good (I think) to do something else but lifting for a change
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Lifted yesterday because I had company over Friday and Saturday. It just dawned on me that I struggled with OHP last time because I was doing 65 instead of 60. Oops!
Squat 125 5x5 which was suspiciously easy. Going to stay here for a bit anyway.
Row 80 5x5. I dropped it back to 80 because my form wasn't very good at 85. 80 was a little easy so will try 85 again.
Bench 90 5x3. Still hard but I'm getting more reps in. App told me to de-load so I told the app to de-load its face. Going to keep at 90.
Assisted dips -25 3x5
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Woke up this morning feeling weak as a baby kitten. It really was quite sad and pathetic. Just what I wanted for a start to Deadlift/OHP 1 Day.
Even the bar felt heavy getting ready for Deadlifts but I got through it somehow.
160 lbs x 5, 185 lbs x 3, 205 lbs x 1
OHP this was a little better since I just deloaded it
55 lbs x 5, 65 lbs x 3, 70 lbs x 3
Then superset of
Rows 70 lbs
Pushups
Negative pull ups
5x5 for it
I just want to eat and sleep. Not sure why I am so blaah since I have been eating at or above maintenance for the last week or so.0 -
Llamapants86 wrote: »Woke up this morning feeling weak as a baby kitten. It really was quite sad and pathetic. Just what I wanted for a start to Deadlift/OHP 1 Day.
Even the bar felt heavy getting ready for Deadlifts but I got through it somehow.
160 lbs x 5, 185 lbs x 3, 205 lbs x 1
OHP this was a little better since I just deloaded it
55 lbs x 5, 65 lbs x 3, 70 lbs x 3
Then superset of
Rows 70 lbs
Pushups
Negative pull ups
5x5 for it
I just want to eat and sleep. Not sure why I am so blaah since I have been eating at or above maintenance for the last week or so.
Forgive me if I asked this before, but I just can't recall: Is there any reason why you don't seem to ever push for an AMRAP on the last set? Is it because the weight is too challenging to even go for 1 more rep or just because you don't want to program it that way?
Also, it IS allergy season, right about now. Maybe that's what's making you feel weak. I definitely feel a difference in my strength, sleep, and cardio.0 -
UBB 2.0 Conquer W3D1
I tweaked something in my left shoulder last night in bed (of all the stuff I could do, adjusting my pillow did it). I woke up this morning feeling a smidge uncomfortable but loads better so I went with it. Warm-up was okay. Doing snatches didn't aggravate it whatsoever so I went with it, but I kept it lighter and told myself I wouldn't push it.
1A) EMOTM x6
Snatch + Hang Snatch x2
Did 70lbs first 2 sets, missed the second "rep" on the 3rd set, managed them clean on the 4th but decided to regress to 65 for the last 2 rounds. While it didn't hurt I definitely did not have 100% power on my left side and it left me unbalanced and I didn't wanna risk it.
Also actually have no reference to what I did last week atm because my notebook is MIA. Today just wasn't my day! Ha.
2A) Squats EMOTM x4 @80% x3 - 150
EMOTM x4 @ 85% x2 - 160
These went well. Form felt good and I think I kept upright more than I usually do when the weight gets heavy.
3A) 3 rounds for time
- 10 DB Front Squats @ 30 (same as 2 weeks ago)
- 5 Barbell deadlift @ 195 (I think that's +10lbs)
- 25 Push-ups on DB
I finished in 11:07. Have no idea if this is better than the last time but I definitely tried.
Shoulder surprisingly felt okay on the push-ups, but then I cleaned the empty bar to put it back on the rack and the pain came back full force. I've started taking a 60s cold shower every day as part of a toughtness challenge. It actually made the shoulder pain diminish a bit, but it seems any sort of pulling movement now makes it scream. So I'll be taking tomorrow off or running only and giving it some rest. Depending on how it feels tomorrow I'll decide if I sideline myself any further. I hate to do it but the last thing I need is a serious shoulder injury less than 3 weeks out of my first OCR of the year.0 -
Llamapants86 wrote: »Woke up this morning feeling weak as a baby kitten. It really was quite sad and pathetic. Just what I wanted for a start to Deadlift/OHP 1 Day.
Even the bar felt heavy getting ready for Deadlifts but I got through it somehow.
160 lbs x 5, 185 lbs x 3, 205 lbs x 1
OHP this was a little better since I just deloaded it
55 lbs x 5, 65 lbs x 3, 70 lbs x 3
Then superset of
Rows 70 lbs
Pushups
Negative pull ups
5x5 for it
I just want to eat and sleep. Not sure why I am so blaah since I have been eating at or above maintenance for the last week or so.
Forgive me if I asked this before, but I just can't recall: Is there any reason why you don't seem to ever push for an AMRAP on the last set? Is it because the weight is too challenging to even go for 1 more rep or just because you don't want to program it that way?
Also, it IS allergy season, right about now. Maybe that's what's making you feel weak. I definitely feel a difference in my strength, sleep, and cardio.
I go AMRAP but I find once I get to the prescribed reps I am just done. And I am a chicken some times and other times I try and fail and don't bother posting about it. OHP because of a recent deload I was able to hit 3 instead of 1 but that is just because of a recent deload.0 -
@krok sorry to hear about your shoulder, hope it clears up fast0
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I've been MIA, but I haven't been doing much. A few slow walks in the last few days has been it. This week I'm taking off of lifting and will just do some cardio at will. I think it was just time for me to rest up - I've been way too tired to keep pushing so hard. I think a week off will work out well for me. I hope it's the right decision...0
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Deena enjoy some rest!
I went out to do sprints but runtastic crashed half way through so I figured I would just finish it out with an easy jog. Still feeling pretty tired and blah (and hungry). I am at 38.9 km for the SISM challenge of 200 km0 -
I ran two races this weekend. Saturday's race was 9.5 miles with almost 30 obstacles. Sunday's race was about 5 miles with 20-ish obstacles. I'm still beat today, so I'm resting instead of lifting. I want to lift, but I know it's smarter to not. Le sigh.0
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Hopefully this really was the last dumbell workout for me today.
General warmup sets/testing the lifts with the bar/good mornings.
Squats 5x5 65# (felt a little hard too much warmup perhaps)
OP 5x5 35# (used my new bar yea! and ankle weights on my wrists and felt easy so must be harder with the Dumbbells I was using)
DL 5x2 65# (too easy so trying to progress somewhat until I get my plates - next workout!)
I will likely increase the weights over the 5# increment if I find them too easy next workout if I feel good about form with the barbell. Ready for a challenge!! Have a great week all!
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Congrats xcalygirl on your races! That is just amazing! I would love to try something like that one day. Everyone else great work and those resting enjoy your rest you know your body will thank you for it!0
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Hi all. I ran 5.5 miles on Saturday and did 5 planks at 1 minute for each plank. Definitely need to work on the core. It felt good to get some cardio in since I really love to run. As for SL, started week 8. I'm also on a strict eating regimen (okay, eating my daily macros without eating my activity calories unless I get real hungry). I'm not sure if I'm liking how I look although I know it's been only 8 weeks. I just want to get be toned and get rid of my fat and I'm sure that takes time so I'll keep at it.
Workout for today:
Squats: 5x5x 110 lbs. Felt good but felt it on my last rep.
OPs: 5x5x 50 lbs. Did well with a slight back arch but finished. Will stay at this weight for the week.
Deadlift: 5x5x 135 lbs. I increased weight by 20 lbs. since last workout was too light. These felt good.
Biking: to and from work: 5 miles total, 45 minutes.
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Couch to 5k Week 9 Day 1 is done.
I jogged 30 minutes. Woot! Though, based on steps I'm not at 3 miles yet but still. I made it a whole 30 minutes and it was easier than friday cause it wasn't hot out and I hadn't done heavy leg lifts the night before, though I did work almost 10 hours yesterday. Definitely moving hamstring/glute accessories to saturday instead of doing them thursdays. It's not so bad jogging 30 minutes and hopefully I can increase the time as I have a month until my first 5k.0 -
DawnEmbers wrote: »
I jogged 30 minutes. Woot!
made me smile. i've been admiring how you quietly just keep doing all this big range of stuff and making all this progress; it's impressive.
i had a lacklustre workout a tonight.
squats: buncha warmup, then 7x5@75. because why? because the selfish people were in the gym, is why. and the most selfish, most loudmouthed, most intentionally offensive bro-ish one of them all came up on me when i'd done maybe two warmups and asked me how many sets i had left. and then when i told him he asked 'well, how long will you be?' and he looked like he just couldn't process the fact that he was actually going to have to wait 20 minutes or so. and then he hovered. so i did extra sets and extra reps and took my time just to spite him, because i don't know who his parents are but they should have eaten him while his bones were still soft. the squats themselves actually went pretty well. i think that chris duffin tutorial that i posted in the misc thread has fixed my mysterious form-suckery that i couldn't pin down. i've never seen the valsalva maneouvre actually explained in that play-by-play form before, and it turns out i've built myself a huge habit of doing something quite different, so it was a confusing session full of mis-fires and restarts. but while i was doing it, i got my solid-cage-all-down-outer-edges-of-body thing back. finally.
bench: i'm disappointed. i did mucho warmup and in the end still only got my 5 sets at 70lbs, the same as last time. and they were hard. but they're done and (cross-fingers) if they were hard that must mean my body will grow me more muscle for them. right?
rows: these didn't work too well either today. but i did 5x5 even if it was just at 60lbs. i don't think i ate nearly enough food today, somehow.0
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