Workout check-in - May-king big changes this month
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Glad you're feeling better Deena_Bean!!0
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I don't know what's going on. My best guess is that my 200 km for the SISM was just too lofty of a goal. I might still be able to pull it off but it is causing everything else to suck. Or it could just be today started off poorly.
Woke up an hour late but figured I could at least blast through wendlers without any accessories (it is deload week so very short rests). Well even my ultra deload weights seemed really effing heavy this morning.
65 lbs x 5, 85 lbs x 5, 100 lbs x 5 I wanted to quickly sprint .5k but my muscles are just so weak and sad. I even rested yesterday. Blah. I have a 6k planned for lunch to keep on track but blah and bleck just don't know if I can.0 -
indianarose2 wrote: »Glad you're feeling better Deena_Bean!!
Thanks! I'm feeling much better, less tired
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Starting week 3. I feel good. today's workout:
Squats: 5x5 @ 70#
BP: 5x5 @ 60#
Rows: 5x5 @ 60#0 -
Today's workout:
Squats: 90 lbs. Starting to feel pretty heavy, but still managed 5 x 5
Bench Press: Did 60 lbs. Whaat? Going to stay here again next time.
Rows: 70 lbs. Form is clicking now. Staying here again and I'll move up next time. Switched the order of BP and Rows so I could grab the bumper plates before there was a class. I told the instructor, "soon I won't need these" and he responded very encouraging, "you'll just need more of them." Maybe I'll think about getting a training session with him to check on my form.
Did a couple accessories before I left.0 -
Squat - 3x5 at 140 lbs. These were meh. They felt really heavy to start and I struggled a bit. But I realized I was lowering myself too slowly, I guess being hesitant because it felt heavier. All that did though was kill my momentum and tire my quads. I descended better starting on set 2, and that helped.
BP - 3x5 at 70 lbs. These felt pretty good. Will go up to 72.5 next time.
Row - 3x5 at 70 lbs. Fine.
Shrug - 3x8 at 50 lbs.
Skullcrushers - 3x8 at 40 lbs. A bit too heavy. I don't know if I will repeat or back off. May give it one more shot.
Barbell curl - 3x8 at 35 lbs.
Hyperextensions - 3x10 holding 15 lbs.
Cable crunches - 3x10 at 40 lbs
5 x negative pull ups.0 -
discouraging day. i'm on a pretty universal deload, it looks like.
squats 65 - my lower back still complaining so i just found a form that didn't cause any tweaks and kept it did my sets just for the sake of saying that i'd done my sets.
bench: 70 - i did about 3 sets at 55 first and then got really sad about being so feeble at everything, so i tried of an increase here if nowhere else. actually did one set at 75 with what felt like good form but it was HEAVY, so i backed down again. frustrated that bench increases as slowly as overhead press, but maybe the extra heavier set will kickstart something. i sure as heck felt the pec stretch on that one for once.
rows: 50. my back really really not happy with that posture, so i stayed light.0 -
Ugh. Had an off night. Good news is I've packed a little and done a couple moving related things. But ended up going to gym in evening, cause coworker had family things so we didn't lift together. It was rather busy for late thursday night and I couldn't get to the squat racks until the very end. So, it was all out of order and more of a flustercluck(to rearrange for online posting purposes, lol). Had some rough patches and some okay ones. Hopefully I'll be able to jog before 11 am tomorrow. We'll see.
After a 15 minute warmup walk on treadmill since I didn't spend 6-8 hours on my feet beforehand...
NROLFW Stage 4 - A3
step-up 3x8 @ 25 - kept same, elbow is tad cranky with dumbbells lately
one point db row 3x8 @ 25 - little better
static lunge rear foot elevated 3x8 @ 50 - same as before
push up on db 3x6
front squat/push press 1x8, 1x6, 1x8 @ 60 - no cage or safeties, used fixed bar over in db area and struggled a bit since had to clean off the floor at the beginning of each set
finally the squat racks were free so for fun I did high bar squats - 1x5 @ 95 and 3x5 @ 115 and then decided to not do bench, wood chop or curl
That's it for that one. Now I have a headache and will try to sleep soon.0 -
Bench deload day
45 lbs x 5, 55 lbs x 5, 65 lbs x 10
Then wow for SISM my first 20 seconds were so awkward, I'm so glad I workout at home.
Then 3x5 assisted pullups because I feel I've been neglecting my back.
Finally I spent 10 solid minutes on mobility work. I've been neglecting that lately too and I feel it.0 -
UBB 2.0 Conquer W4D2
I've been feeling under the weather this week and didn't hold much conviction going in today. I know it's all in my head, and the best way to get through it is to keep on forging ahead, so I went and got the work done anyway. Didn't go too bad, in retrospect.
1A) Power Cleans EMOTM x4 - 110x2
EMOTM x4 @95% - 115x2
The first minute at 115lbs was awful. I had to muscle to weight up the last few inches on both reps and was wondering what was going on. Then I slowed down my first pull and got in a solid second pull and realized why my cleans are so hit and miss when the weight gets heavy. It's not that my form breaks down per say, but I get so focused on trying to get as much power from the ground as possible in fear of missing the rep, that I end up missing/skimping on the second pull in the process. Will definitely be working on that moving forward
2A) Press 67.5x10, 72.5x8, 77.5x6, 82.5x4
These felt pretty solid today.
2B) Light assist pull-ups 3x2, + more assist submax x7
Progressing in using less assist on these. I can do unassisted chin-ups from a standing position at home, so getting a rep from the bottom should come really soon. I'm excited!
3A) 3x3 min AMRAP
- clean & jerk @75lbs x2
- trx recline row transition into triceps extension x3 (MU sub)
- burpees x4
This time around I managed 2 rounds + 3 MU, 2 rounds + 3 burpees and 2 rounds + 2 burpees. That's a few burpees and MUs more than last time every round. Was a little sad I couldn't complete the 3rd round, but progress is progress. I was still a little wary on the jerks, too, and would take an extra second to make sure I was set properly.
Almost to the end of the phase!0 -
Pretty good day today
Squats 5x5 @70# (really happy with my this but my back feels like the weights are crushing the left side....it goes away once I start the set but I am a bit bothered by it)
OHP 5x5 @55# ( felt heavier than I thought it'll be but still 'light'....def not struggling yet
Deadlifts 1x5 @115# ( thought these went slow but when I checked the videos they went pretty fast off the floor.....the only problem I have is my shins are killing me....they really hurt after the warm up sets ....I was grunting through the the working set out of sheer pain of the bar scrapping my shins not muscle fatigue lol......anyone know how to help shins heal faster?)0 -
Stronglifts A
Lunges 5 x 5 @ 50 lbs; goblet squats 1 x 5 @ 25 lbs; Leg press 1 x 5 @ 360 lbs
BP 5 × 5 @ 63 lbs
Row 4 x 5; 1 x 3 @ 73 lbs.
Planks 3 @ 45 seconds0 -
Workout A today!
Squats 5x5 at 160#. These felt good. I decided to test my 1RM after. I did 1 rep of the following: 165/170/175/180/185/190/195, then finally 200!!! I'd did it! I hit my huge goal of back squatting 200# this year!
Bench 5x5 at 115#.
Rows 5x5 at 80#.
Accessories:
Upright rows 5x8 at 65#
Push-ups 5x5
Cable rows 3x12 at 80#
Hip thrusts 3x10 at 45#
Front shoulder cable lifts 3x12 at 20#
Side shoulder lifts 3x12 at 20#
Walked for 20 mins after.0 -
Cardio Day
Went at 11 am but since it rained last night and is cloudy today, I ended up wearing my sweatshirt. So, no worries of getting too hot and I don't work till later so that makes it okay. Monday I work at 2pm so can't jog late. I jogged a whole 33 minutes this time. I was going to go for 32 but when adjusting the playlist it ended up at 33 instead. Not bad though knees got a little tired during. Getting closer to 5k.0 -
cherisseb96 wrote: »the only problem I have is my shins are killing me....they really hurt after the warm up sets ....I was grunting through the the working set out of sheer pain of the bar scrapping my shins not muscle fatigue lol......anyone know how to help shins heal faster?)
Ouch!
I'd start wearing knee socks or long pants on deadlift days. 0 -
xcalygrl - wow. I totally missed that. Awesome squats!
cherisseb96 - not sure on the healing faster. I always wear knee-hi socks but found they also help me from having my shins ache at work since I spend a lot of time on my feet on a hard surface.0 -
whoops, I forgot to log last night's lifting session.
Squats 5x5 - 205lbs - working back up to 225lbs - These were easy, like I took the short break easy. I also adjusted the warm up session to be less, which I think has been killing me in the past.
Bench 5/5/5/5/3 - 100lbs - working back up to 105lbs - my elbow was doing some wacky flaring on these and I dropped the bar too fast on my last set causing me to be stuck... well, I had a spotter today so it was fine.
Row 115lbs - skipped as I ran out of time.0 -
So, had to take 3 days off to rest my legs (have been killing them lately) but 2 new PRs today, Sunday will be my last SL 5 x 3, then I am moving on to Wendler (going to try to start with BP on Monday, we will see). No accessories till Wendler, giving my last couple of SL workouts (for now, never say never) all I have.
Workout A (Fri)
Squats 3 x 3 - 175
Squats 5 x 3 - 215 (PR)
Bench Press 2 x 3 - 90
Bench Press 5 x 3 - 100
Pendlay Row 2 x 3 - 100
Pendlay Row 3 x 5 - 130 (PR)
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cherisseb96 wrote: »the only problem I have is my shins are killing me....they really hurt after the warm up sets ....I was grunting through the the working set out of sheer pain of the bar scrapping my shins not muscle fatigue lol......anyone know how to help shins heal faster?)
Ouch! I'd start wearing knee socks or long pants on deadlift days.
So that's why some lifters wear knee socks! :P
Awesome job xcalygirl!!!
Dawn congrats on your run!!!
Everyone else you all rock!
Weights are getting more challenging!
Walked a few minutes & did warmups on all with just the bar first.
Squat 90#: 5,5,4,5,5 (Recorded as a fail so repeating. I think I lost concentration on the 3rd set but allowed the full 3 minutes on the last 2 & did fine. Glad to repeat it though bc I want to be sure my form is ok)
BP 70# 5x5 (was tough and felt a little unbalanced so staying here for next workout)
Pendlay row 55# 5x5 ( felt really good am enjoying this lift just wait till it gets heavier tho! Lol)
Later in the afternoon did the muscle challenge wow from the last 2 weeks. Fun stuff! Ended the day with the foam roller and Theracane while watching a movie at home with the fam. They had popcorn which I made, I had water with mint. Out of calories for the day and am tired of going over in the last hrs of the day dang it! Happy weekend everyone!!!0 -
Another meh workout. I don't know what it is recently, but I have just been feeling weak. Maybe I am not eating enough to support the weights I am at. I dunno. I am just going to keep plugging away.
Squat - 5,4,4 at 145 lbs. This is a new high for me. I probably could have done all 5, but my form was not where is should be and I didn't want to push it.
DL - 1x5 at 170. Had to rest for a couple seconds between each rep and felt lopsided.
OHP - 3x5 at 52.5 lbs. These actually were ok. I will do 55 next time.
Row - 3x5 at 60 lbs. Light day.
Close grip BP - 3x8 at 45 lbs. Good weight.
Barbell curl - 3x8 at 35 lbs
Cable Crunch - 3x10 at 40 lbs
One pull up attempt (forehead level) and 5 negative pull ups.0 -
squat: 75. medium-challenging, form felt better than usual.
ohp: 1x5@45, 1x5@50, 1x3@50, 4x5@45. so there we go. i finally crossed the border into 50lb turf. too heavy for all 5 sets, but one and a half is a start and i quite liked my form. next time i'll try for two full sets at 50, and hopefully take it from there.
ohp SUCKS with the way i always approach it feeling so much much stronger than the lift turns out to teach me i am. it's just maddening.
deadlift: 5x1@130. not ecstatic about form but they weren't bad enough to scare the horses either. considering i did strung-together sets of 5 each for warmup, with weight increases. i just need more reps with deadlifts. i'm not laying down any solid muscular patterns just doing five of them every four or five days.0 -
Tonight was better than Thursday at least. Work was the usual, boring since I had to cashier but we had a lot to do with not quite enough people. That will be all weekend though. At least tomorrow is rest day, though I should do dishes and pack some.
NROLFW Stage 4 - B3
warm up low bar squats 3x5 @ 95 - I was going to do 90 but adding 25's is easier. Went fine.
wide grip deadlift from a box 3x8 @ 125 - okayish but my left hand calluses weren't happy.
bulgarian split squat 3x8 @ 25 - kept it the same
underhand lat pulldown 3x8 @ 80 - still manageable but heavy
reverse lunge from box 3x8 @ 25 - same as before but knee wasn't as cranky
db prone cuban snach 3x8 @ 10 - meh, will stay at this weight
leg press 3x8 @ 180 - okay but heavy
good morning 3x10 @ 55 - slight increase and felt it
hip thrust 3x8 @ 40 - kept this one the same, might need to try different spot for these
2 more sessions left for stage 4 but I've also got moving coming up so we'll see how it all goes.0 -
Thanks everyone
Yesterday, did another brick workout for my tri training. It was the first time I rode my road bike then ran after. I did a 12.4 mile bike ride followed by a 3.1 mile run. It was stupid difficult. I thought it would be ok since I've gotten pretty good at doing the same at the gym, but this was a totally different beast. I just couldn't get my legs to work for me. I got it done anyways.0 -
Workout B:
SQ: 5x5 @ 50
OHP: 5x5 @ 38.5
DLF 1x5 @ 650 -
Got my long run in today. I wanted to go early before it got hot but I was a little later in leaving than I would have liked. Definitely felt the heat but got through 10.6 k. I have come to the conclusion that I need water with me on runs that are that long.0
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Thanks everyone
Yesterday, did another brick workout for my tri training. It was the first time I rode my road bike then ran after. I did a 12.4 mile bike ride followed by a 3.1 mile run. It was stupid difficult. I thought it would be ok since I've gotten pretty good at doing the same at the gym, but this was a totally different beast. I just couldn't get my legs to work for me. I got it done anyways.
When's your tri? Are you doing a sprint? Good job on your training!0 -
I finally had a day where I failed everything and it wasn't too bad. At least for 2/3 it was progress despite the fails.
Squats - 5/5/5/5/3 - 210lbs. Working back up to 225lbs. Warm ups - 2x5 45lbs / 1x5 135lbs / 1x3 185lbs. I actually got 5x5 here but my last two reps are horrible form, like I was zigzagging up. Figure I'll just redo the weight.
OHP - 4/3/3/3/3 - 80lbs, 2nd attempt. Warm up 2x5 45lbs / 1x3 65lbs. Well at least I got more reps than last time and it was consistent.
Deadlift 1x3 - 215lbs, 2nd attempt. Warm up 1x5 135lbs / 1x3 175lbs. Warm up went bad - I thought I'd work a little on grip and not use straps on 175lbs and my grip failed close to the top of rep 4. 215 I actually got off the floor this time, yay! Though I felt like I was rounding my shoulders at the top before I lock out. Bleh!0 -
Deadlift 5 day
145 lbs x 5, 165 lbs x 5, 185 lbs x 5.
My grip failed on the 6th rep, I've started using a narrower grip and it helps my form but I hold a smooth part of the bar. Slippery I tell ya.
Because I forgot to plan my accessories I just did 5x8 Sumo deadlifts 135 lbs and 25 lbs goblet squats.
Now I'm wishing I had packed a snack for my lengthly wait at the passport office. I haz the hungriez!!0 -
Phew! UBB 2.0 Conquer W4D4 - This phase is DONE!
1A) Clean + 2 Hang Cleans EMOTM x6
95x2, 100x2, 102.5x2 (no misses!)
2A) Push Jerk 4x3 @ 85-90% of 1RM
105x3, 107.5x3, 110x3, 112.5x3
2B) Good morning
100x8, 102.5x8, 105x6, 107.5x6
3A) 20 min AMRAP
- 100m sled push w/ 25lbs on top
- 400 single jumps (UGHS!)
- 400m rowing
Managed 2 + 121 jumps this time around. Sweat dripping off my nose and all that good stuff. Considering I'm running on 3-4 hours of sleep I'll take it.
Gonna take tomorrow easy (maybe hill sprints), do Mini Murp on wednesday (1 mile run, 50 pull-ups, 100 push-ups, 150 squats, anothe rmile run), some full body deload workout on thursday, some yoga on friday and then obstacle race on Saturday! Woo! I haz plan!
I hope my body cooperates -_-'0
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