Workout check-in - Juknow you got this!
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Went to gym after work and enjoyed the even less busy night as Saturday is not a big gym night for the ones I often see on Tuesday or Thursday. Still some lifting just a little less than other nights.
NROLFW Stage 5 - B1
warm up with low bar squats 3x5 @ 105 - it always seems more challenging past 100 on squats, so far at least.
romanian deadlift/bent-over row 4x4 @ 80 - heavy but okay
goblet squat 4x4 @ 40 - not bad though as I move up the dumbbells are a bit awkward to hold at the heavier weights.
wide grip lat pull down 4x4 @ 80 - heavy but okay as well
back extension 4x4 @ 25 - okay and hung from assisted chin up machine between, which is nice on my shoulders
YTWL 1x4 @ 10 and 3x4 @ 7.5 - 10 was too heavy on the T in particular, so still at 7.5 for now
did wrist curls between sets
Accessories:
leg press 3x8 @ 180 - same as before, okay but feels heavy
deadlist 1x5 @ 135 - wasn't planned but it was set up and squat rack/cage were both in use
good morning 3x10 @ 50 - had to clean the fixed weight bars cause squat rack was taken still
hip thrust 3x10 # 50 - challenging and awkward, need to try regular bar next time
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So yesterday was my 2nd obstacle race in as many weeks... I was NOT prepared.
7.5km +52 obstacles. there was an extra running loop (~100m to and back) for each obstacles you either couldn't complete or failed at. I completed in 3:25:19...
Course started with the usual incline so long everyone starts out jogging and ends up walking style, and actually had us take a turn downhill before the first obstacle, ha. Anyways, started out with walls about waist high for me. Got my shin bruised up right from the get go because I was silly and tried to turn myself around instead of just kicking off the wall and back down. Then there was a river of tires, but I expected the insides to be muddy and they were NOT. Twisted my ankle a tiny bit in there... good start, right? xD They had us then crawl upwards under a really low barbed wire. The mud underneath was very scratchy.
There were some fun obstacles in there, though. Like a wipeout style tightrope walk around spinning barrels (I ended up in the water, ah!). And a water slide where you could go face first. and a zipline into the water. I obviously had to skip all the really tall walls and the rope climbs. And it was kinda cold out there and at some point we had like a half mile stretch of walking in a stream of water that was FREEZING. I swear at the end I couldn't feel my feet
And I froze up top of a stupid fence and had a mini panic attack there (I was exhausted and someone was beginning to climb up behind me and I couldn't turn myself around to climb down. ugh). And they had a very narrow corridor where you had to crawl under and ALL you could use to move forward was your arms and your abs. Really brought out the inner worm, ah! Um, and there was a climb/crawl up a rather small tube with a rope. Messed up my knees in there something fierce.
The second to last obstacle was one of those giant curved walls you have to run up to? Took 3-4 guys to pull me up. You haven't experienced muscle failure the way I did when I was trying to help them lift me up and my arms just weren't responding at all. Scary
So all in all, I'm covered in scratches and bruises and I look like I got into a fight. And despite the sheer amount of electrolytes and food I put into myself, my body requires more food and liquids every 2 hours, even when I'm trying to sleep. I'm proud of myself and all, but this was on a whole different level from last week's and once a year is more than enough at this point.
If I could lose 20lbs and get pull-ups down pat, this course would be a LOT less extreme because I wouldn't have to get crafty with body parts, lol. If I ever do it again I'll buy a compression suit. Both pants and at least arms (but possibly full shirt? eh).
So yeah, that was my workout for the next... 3-4 days lol. When my energy levels settle down I'm getting back into logging, but for today I'm just gonna gnaw on anything that tickles my fancy because HANGREH!0 -
@krokador - sounds crazy but fun. Nice work completing it. And isn't it more fun having to get crafty with body parts.
I have an odd rest day in that I also don't have work unless someone calls me in cause no one is running photo today. I might go for a walk later and check out the local parks closer to my new apartment for my cardio days. Then it's house stuff and maybe, just maybe editing. Walk will be a nice, calm little workout in the heat.0 -
Saturday: pretty much a rest day. Did some yard work with my 25# ruck on. I also did some of my push-ups.
Today: another brick workout for my tri. Rode 12.5 miles then ran 3.1 miles. They are getting easier. I only had to take 3 short walking breaks during my run. I think getting up early and hitting the road made this a bit easier. It was in the low 70s when I set out instead of the mid-80s like it has been the last few times I've biked then ran.0 -
DawnEmbers wrote: »@krokador - sounds crazy but fun. Nice work completing it. And isn't it more fun having to get crafty with body parts.
It's all fun and games until your limbs look like this:
Walked over to the Subway a block away and that was all my feet could deal with today. A rock got into my shoe during the race and bruised the arch of my foot. I might wear slippers to work tomorrow
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It's all fun and games until your limbs look like this
Walked over to the Subway a block away and that was all my feet could deal with today. A rock got into my shoe during the race and bruised the arch of my foot. I might wear slippers to work tomorrow
That's not too bad, arm wise. Ouch on foot. Slippers sound like a nice idea. Enjoy some well deserved rest time.0 -
Wanted to thank everyone who offered advice the other day!! Lifts are getting hard, I'm realizing a few things and am open to more comments/advice.
I all of sudden am struggling with squats. There is a soreness in my hip flexors when I get parallel even without any weight. I have historically had muscle activation problems in my glutes and read in my brief search that could be the cause. I opted for split squats instead and they didn't bother my hips but boy can I feel it in my glutes. Finally! I guess it is time to work on muscle balance... Deadlifts were hard too and deloaded on those. I've been shedding a few pounds and wonder if that is affecting my strength...don't go away muscle just the fat please!
5x5 on Saturday
20# split squats
45# OHP (added one extra rep in 4th set in an effort to increase somewhat) staying here still pretty hard
90# deadlift felt fine but the scheduled increase from 115 to 125 was a no-go. Can't remember why I didn't just do 115 again...
Good work everyone! Sorry your race was tough you are awesome for doing it! I would have been having claustrophobic panic attacks over many of those obstacles!!
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DawnEmbers wrote: »That's not too bad, arm wise.
shudder. i thought it looks awful (in that sympathy way). i don't see many signs of a farmer's tan though
so there's that.
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canadianlbs wrote: »DawnEmbers wrote: »That's not too bad, arm wise.
shudder. i thought it looks awful (in that sympathy way). i don't see many signs of a farmer's tan though so there's that.
The bruises actually run all the way up to my wrist on the inside of the forearm, too. I can't lean on anything without being reminded of yesterday! xD
but that is true, I finally shook off the farmer's tan! (There's still a color difference but it's more gradual, lol)0 -
I always have bruises because roller derby. I have a nice one on the back of my ankle where I got kicked accidentally with a skate (but I blocked her, so it was all good) and another on my arm from hitting drills with someone with not great aim :P. They don't phase me anymore, but makes sundresses interesting.0
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not really a specific workout of any kind. i'm still on official resting and stretching and such, because i said so. but i went in and did a little maintenance effort today. squats @65, ohp@45, bench 45 and some rows @50 and some @60.
i'm really really tired. and i had no idea i was so tightened up. loosened a few things yesterday with the foam roller/lacrosse ball and i basically feel like i'm re-learning the right way to walk. official deep tissue/sports massage after work tomorrow so i guess i'll see how things feel after that.0 -
Hell yes!
Squats 5x5 - 215lbs - working back to 225lbs, warmups 2x5 45lbs, 1x5 135lbs, 1x3 175lbs. These went really well. My form weaknesses still is my slouching, especially when the bar is heavy, so I worked on really keeping my chest up. No weird knee breaking first this time too.
Bench 5x5 - 105lbs! - YESSSSS a 5x5 PR! I couldn't get 5x5 for 105lbs last time and deloaded. I finally worked my way back and got it first try! My bench form was quite good too. Admittedly these were pretty grindy slow mo but I did it and moving up! I think I'll keep going up 5lbs and see how 110lbs goes.
Rows 5x5 100lbs - fresh deload from 115lbs. These kinda sucked more out of being tired. My arms were like jello and my back was all exhausted from tension from bench. Otherwise, was easy.
I'm still keeping up with my daily yoga. I also caved and ordered a HR monitor (Garmin Vivofit2) to play with.0 -
indianarose2 wrote: »Wanted to thank everyone who offered advice the other day!! Lifts are getting hard, I'm realizing a few things and am open to more comments/advice.
I all of sudden am struggling with squats. There is a soreness in my hip flexors when I get parallel even without any weight. I have historically had muscle activation problems in my glutes and read in my brief search that could be the cause. I opted for split squats instead and they didn't bother my hips but boy can I feel it in my glutes. Finally! I guess it is time to work on muscle balance... Deadlifts were hard too and deloaded on those. I've been shedding a few pounds and wonder if that is affecting my strength...don't go away muscle just the fat please!
5x5 on Saturday
20# split squats
45# OHP (added one extra rep in 4th set in an effort to increase somewhat) staying here still pretty hard
90# deadlift felt fine but the scheduled increase from 115 to 125 was a no-go. Can't remember why I didn't just do 115 again...
Good work everyone! Sorry your race was tough you are awesome for doing it! I would have been having claustrophobic panic attacks over many of those obstacles!!
If you've cut your calories, that could be the cause of the sudden strength loss. It should come back as your body adjusts to the lower calories.0 -
Deadlift day 1
165 lbs x 5, 185 lbs x 3 and 210 lbs x 2. I wasn't sure about that last rep but managed to lock it out some how. Not pretty but I'm counting it.
135 lbs 5x8 Sumo and 25 lbs goblet squats.
Yesterday was too hot / busy /hurting to run. Today my foot feels better but I'm going to take one more day off from running just in case. Damn barbecue did a number to the top of my foot.0 -
Thanks xcalygirl! No lower calories. Maybe a little lower in protein than I'd like.
Hips felt better today so did squats with bar alone today to concentrate and play with form and stance to see what felt good.
Treadmill, BW Warmups
Good mornings: BWx10, 45# 1x10
Squat: 45# 10x5
BP: 45# 2x5, 65# 5x5
Row: 45# 1x5, 65# 5x5
Single leg squats BW 3x5 with calf raises
DB Curls superset with kickbacks
Hip hikes
Tired and took a little too long...
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It's a cardio day. I jogged 30 minutes. It was tough getting up early enough and by 9am, when I was jogging, it was still hot. Need to make myself get out of bed earlier and maybe nap after jogs. Hard part will be after gym days since I lift at 11 pm so don't go to bed till around 1 am. 5k is friday though and afterwards I can take a small jog break while I search for a new location to use.0
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Lifted last night here we go
Squat 5x5x135lbs
Bench 5x5x85lbs
Row 5x5x90lbs
Leg day superset 5x5
Bulgarian split squat with 30lb Dumbbells
Front squat 55lbs
Hip thrust 110lbs
Romanian deadlift 110lbs
Step ups
Needless to say I am walking like a newborn calf today lol
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Hi all. Lifted today and did pretty well.
Squats: 130 Lbs.
Bench press: 85 lbs. it felt hard and wobbly today but finished. Stayed on the same weights.
Rows: stayed at 90 lbs. and good enough and may go up next time.
Misc exercise;
15 regular push-ups. My NSV.
2 planks at 1 minute each
2 side planks on each side at 1 min each,
Cardio: biked to and from work 48 minutes total.0 -
Lifted yesterday.
Workout B:
Squats 5x5 at 170#. So, these felt heavy, and I don't feel like I should count all 5x5 reps, but I am. (I'm repeating this weight all week, so no worries.) On one of my sets, I hit the safeties, which made the bar wobble, but I was able to still get out of the hole for the rep.
OHP 5x5 at 80#. Heavy, so very heavy. But I got all reps/sets. I'm going to hang out here again and start adding a rep on my sets until I feel comfortable bumping up to 85.
Deadlifts: 1x5 at 215. Woot! This was my 1RM not too long ago, but now it's my working set. Getting strong. Closing in on my 250 1RM deadlift goal!
Accessories:
Light deads 5x5 at 135#. Did these mainly to check my form and to get some "cardio" in. I got complimented on my form by a guy who was a powerlifter in his heyday.
Curls into arnold press: 5x12 with 25# plate (this was a workout I saw on an Instagram I follow. At first, it was really easy, like I thought I wasn't doing anything easy. Then it started to burn. I was in my 3rd set when my shoulders started to feel smoked. So good.)
Cable rows 10/12/12/12/12 at 80#. By the last set, I was feel it. But I was able to get all of the reps/sets I wanted, so that's a win.0 -
Quick check-in. Running intervals in the rain, ahhh, feels so good! xD This is basically MISS (Medium intensity simple stupidity cardio - as in why am I even doing this? xD) Program I'm following is designed to help ya pace yourself through a mile at the end to get a faster time. Today was 400m/800m x3. Did 1:40, 3:40, 1:41, 3:58, 1:45 and 3:53 (technically, on the track I rune that's more like 350m/700m but shush). and added in sets of 10 push-ups unbroken in-between (12 on the very last one). So 62 push-ups total.
Woop!
Gonna do some more mobility work tonight (found some stretches/moves for tennis elbow in mah mobility book
) and tomorrow it's back to the gym for an abridged version of a Wendler 5/3/1 cycle in 9 days. Yippididoo! Gotta go to work now! (I may be overly caffeinated at the moment. Whoops?) 0 -
Ugh, these stretches of 7 night shifts are killing me
I was supposed to go to the gym Sunday night, but due to a birthday party my kid was going to I got all of 2-3 hours sleep Sunday. Didn't feel like it was safe to lift. Then my sleep schedule was still messed up and I didn't go to bed until 2 am on Sunday night, but had to be up at 6:45 to get my daughter ready for school, so I ended up skipping derby practice too, and going to bed right after she did. But, I slept nearly 12 hours last night, and am back at it today! Almost feel human again.0 -
6/9
Squats 5 x 5 @160 lbs. De-loaded AGAIN to work on form.
BP 5 × 5 @ 64 lbs
Row 5 x 5 @ 75 lbs.
Planks 3 @ 60 seconds
20 minutes of sparring0 -
Everything felt disproportionately hard today. I don't know if it was the 5 days off or not eating much today. Either way, I hope it is better next time.
Squat - 3x5 at 150 lbs. - couple yucky reps I think.
OHP - 3x5 at 55 lbs. - felt heavy, especially on my right. I might still try 57.5 next time since today felt like an off day.
DL - 1x4 at 170 lbs, then 1 at 170. Had to take a break after 4 reps, dry my hands, then come back for the last one. I really need to get chalk, I think. My fourth rep had a crappy lock out. I am going to give 175 at shot.
Rows - light day, 3x5 at 65
close grip bench press - 3x8 at 50 lbs - felt good.
BB curls - 3x8 at 40. hard
cable curls - 2x10, 1x12 at 50 lbs. These felt way too easy for some reason. I threw a couple more reps in at the end. If they feel this easy again next time, I will go up to 60.0 -
Having a particularly difficult time motivating to lift lately. I'm only getting to the gym 2x / week the last few weeks, and while I'm disappointed in myself, I'm also trying not to beat myself up too badly. I have been doing lots of hikes and walks with Huck (90-120 minutes each), so it's not like I'm doing nothing. But still...
Any words of wisdom?
xo,
C.0 -
Yesterday's workout. Not bad. Easier than it had been earlier last week, but harder than the last workout.
squats: 5x5 @ 100# - will stay at this weight one more time
bench: 5/4/5/5/5 @ 70#
rows: 5x5 @ 75#0 -
Overall, not a bad day. Had a short shift at work but kept busy even with the photo machine not able to print as we are waiting on tech again to fix it. Went to gym afterwards without my iPod cause my ears are a bit irritated at the moment and they don't like the earbuds. I prefer listening to my own music while lifting but it wasn't too bad without. Next lifting will be Saturday, after 5k on Friday.
NROLFW Stage 5 - A2
one arm db snatch 4x4 @ 35 - Really heavy but I also didn't do squats as warm ups beforehand.
db one leg romanian deadlift 4x4 @ 30 - struggle on left still
barbell bent-over row 4x4 @ 80 - still heavy
db one arm overhead squat 4x4 @ 12.5 & 25 - not hard but not super easy either
db incline bench press 4x4 @ 27.5 - might be able to try 30 next time
reverse wood chop 4x4 @ 15 - eh
high bar squat 3x5 @ 130 - not bad since was warmed up at this point, almost back up to the 45's
overhead press 2x8 @ 55 and 1x5 @ 60 - think I prefer the lower reps for OHP
Now to work out some things before Friday's 5k. Then bed time.0 -
Having a particularly difficult time motivating to lift lately. I'm only getting to the gym 2x / week the last few weeks, and while I'm disappointed in myself, I'm also trying not to beat myself up too badly. I have been doing lots of hikes and walks with Huck (90-120 minutes each), so it's not like I'm doing nothing. But still...
Any words of wisdom?
xo,
C.
Maybe switch it up to do a few things differently? Learn a new lift? Find an area you really want to focus on and add a bit of that to each workout? It can be tough sticking to it when first going back after a while - you have to deload everything and it feels a little like walking backwards. It's perfectly understandable, but sticking to it will make it all worth so much more! Hence the throwing something new in. Something you're still new at and can improve on fast. Something to look forward to. Learn to power clean? Get strong at push-ups? Add plyo stuff in (jumps and explosive training). Learn to use a KB. Conquer the standing calf raise machine all the way to the bottom of the stack? (I tried that once, did not go well. FYI) xD
More importantly: don't quit. 2x /week is better than 1x/week, is better than none at all. If you find after sticking with it for a while you still don't have much drive, find a new program. 5x5 will only hold you up for so long, anyway. It does get boring rather quickly.0 -
Yikes. I was half asleep when I wrote down my numbers this morning and ended up using 100% of my tested 1RM instead of 90% of my training max (we're talking +15-20lbs here O_o) No wonder the workout felt tough
Squats
122.5x5
142.5x5
162.5x6 and that was all she wrote. That was brutal after yesterday's run
Bench
97.5x5
112.5x5
127.5x... wait a minute? Yeah, this is where I realized I had the numbers wrong for real. Squats? I'm used to struggle with them. I've never done anything above 3 reps on the bench after 125... So...
117.5x6 - and that last rep was a bit of a grinder
As I progressed further into the workout and worked some mobility stuff in over my shoulder, elbow and wrist, my elbow started giving me less discomfort. I seem to have something pinched in my shoulder (it "clicks" into place when I rotate it a bit.) which tightens my triceps something fierce and then refers pain all the way to my elbow. So now I at least have something to work with.
Superset
Hang power cleans
35x5 (that was a joke xD), 65x5, 75x5, 80x3x5
Dips (with red band assist ~75lbs):
5/6/7/6/5/5/5 (I thinks?)
6 min AMRAP
- Recline Rows x8
- Bulgarian split squat x5/leg
- decline push up x3
Managed 4 rounds and 5 BSS on the rigth side, decided to finish the round.
This was a fun workout, though! I'll scale back the weights for the next workout, it should do me some good 0 -
Having a particularly difficult time motivating to lift lately. I'm only getting to the gym 2x / week the last few weeks, and while I'm disappointed in myself, I'm also trying not to beat myself up too badly. I have been doing lots of hikes and walks with Huck (90-120 minutes each), so it's not like I'm doing nothing. But still...
Any words of wisdom?
xo,
C.
Start transitioning (once per week?))to more of what you will realistically be able to do on your trip (BW type?) so that you will already have a bit of a routine/momentum going for you...0 -
Yesterday was ohp 1 day.
60 lbs x 5, 70 lbs x 3, 75 lbs x 3
45 lbs 5x10 going to have to add some more weight next time. 5x8 assisted pullups. I'm so close to getting a real pullup. Just need a little momentum at the bottom still.0
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