Workout check-in - Juknow you got this!
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Back at it after 2 weeks off!
Did 20 minutes of Yin Yoga as my warm-up to stretch out my hips, hammies and shoulders then squehhhhhts. 6x6 @ 160lbs beltless. I'm going to really try and stick to cutting for a few months, so I'm working my way back up without equipment (knee sleeves only) so no belt for a while! I also did 5 sets without realizing that I only put a collar on the end of the left side of the bar. Oops. Thankfully those only weigh like a pound each so I didn't notice one side being slightly heavier than the other lol. I was gonna do some front squats as accessories but... I didn't. Moving on!
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Morning all
Today's my birthday! Off shopping for the day - gonna buy me some cute workout clothes!! Coz I totally need more haha
Lifted last night
Squat 5x5x140lbs
Ohp 5x5x75lbs
Deadlift 1x5x210lbs
Shoulder and back superset 5x5
Latpulldowns at 90lbs
Single arm row 35lb
Overhead single arm thrust thing 35lbs
Single arm press 35lbs
Arnold press 35lbs
Prone jackknife
Push-ups
Sore today!!0 -
SL day - Week 10.
Squats: 5x5@ 135 lbs. Wow, this was heavy. I will definitely stay at this weight next time. My inner hips are so tight.
OP: 5x5@ 55 lbs. These. Were. Hard!!!!!!!! I barely finished the last rep but pushed as hard as I could and my form was okay, not great. I'll definitely stay at this weight next tiime.
Deadlift: 5x5@ 155lbs. Did a lot better than the last time at this weight, having grip problems on the last few reps. I finished though.
2 regular planks: 1 minute each
2 side planks: 45 seconds each0 -
Happy birthday @psych101!
Workout A today.
Squats 5x5 at 170#. Sets 1 and 2 felt good. On set 3, I went down to fast and felt off for the rest of my squats. I don't know what was up with me. Then my right quad felt crampy, but I pushed through that.
Bench 5/5/5/4/5 at 120#. Ugh! These felt all wrong too. I have gotten this weight before, so I was kind of mad that I failed set 4.
Row 5x5 at 95#. Felt heavy, but good. First time at this weight.
Since my workout felt off, I called it a wrap and left. I came home and stretched and rolled my crampy quad. I hope that helps.0 -
Ran from the mechanics to my office 3.5 k, then after work did the wow sprints and then ran from the park to the mechanics and picked up the truck (5.5k) so 9k total, hubs had picked up some doughnuts and I felt justified eating a few.0
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Having a particularly difficult time motivating to lift lately.
i'll be honest: i started seriously riding a serious distance to work the week of hurricane katrina, which i forget how long ago that that is. but it's been a few years. and the thing is, some years i'm all about it and some years the idea of riding a bike up to 20km every day seems as lunatic and impossible to me as it does to most of the people i'm working with. some of them don't believe that it's possible, and some of the time neither do i.
so, idk. as far as bike commuting goes, there are times when it fits into my life and there are times it doesn't. when i am doing it, it ends up so woven into my daily fabric that you can't cahnge one thing without changing the other stuff too. so as soon as a contract ends or a schedule changes whatever was woven into that fabric tends to fall out of my life with the fabric as well.
i kind of roll with it, but at the same time i've found that just knowing a routine shift has put me back at square one keeps me from writing it off altogether. it's not 'i don't ride a bike anymore.' it's 'i'm getting settled/getting a feel for/figuring out how to weave it back into this different fabric.' it's kind of like yogi berra. 'slump? i ain't in no slump. i just ain't hitting.'
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memeoh!me . . . the village postmistress went back to the gym on this day.
i have figured out . . . maybe not what's been wrong with my squats, but a definite serious contributing factor to them. left ankle can not flex enough to let me get past the 1/4-way point. ever since i dropped a heavy shampoo bottle with a sharp edge onto it while showering this one little spot burns and stings anywhere below that, and now that i'm not letting myself just get down there any way that it takes (i.e. hyper-extending lower back for some reason), i just hit that point and i'm blocked. like, physically unable to go any further.
so i'll have to work that one out. couldn't get in the rack today anyway, so i filled in with very deep 5x5 wide sumo squats with 17.5lbs. monster inner hamstring/quad stretch and the whole core thing. plus, zomg hip thingies - the whole gluteus minimus/piriformis/stuff zone. i'm happy. my squats AND my bum muscles need some serious rehab done on them.
bench: 65lbs. easy peasy. it felt great and i controlled my greed and didn't go for 70 or 75 on this first day back.
rows: 70lbs. not as easy, not sure of my form since i never do really feel like i'm feeling the rows. but not bad and i did a few 50lb sets as well.
extras: about 5x5 deadlifts @70lb. multi sets/reps because so light and because i just wanted to. hamstrings have been so left out for so long with my squats such a mess. i liked doing this and may keep doing it.
ohp sets of around 3, here and there: fifty pounds! so i've still got it with ohp (maybe). i kept this pretty much until last and after my lightweight rows i just played around with cleaning the bar and then pressing it. it looks really silly and ostentatious hoisting a 30lb bar with those two huge 10lb trainer plates overhead, but i know my intentions were pure. my ohp seems to be stronger the more i narrow my grip, which is other way roound from my bench.
see how tomorrow feels, i guess. and in the meantime i'm going to just obsess on the back deck with my own body and those four or five inches in my squat pattern where everything goes really wrong.0 -
Man was I sore this AM, but that ain't no excuses!
Since OHP isn't very taxing and I can setup with the deadlift nearby I supersetted those today to save some time
Deadlift
160x5
185x5
207.5x10 (last rep was shaky, almost had to hitch it to lockout and dropped it RIGHT after. But this ain't no comp: it counts, kay?)
OHP
60x5
65x5
72.5x9
Snatch 4 complex -> snatch grip deadlift + hang power snatch + OH squat + full snatch
Did 1 round w/ 55lbs
Then EMOTM x6 : 65x2, 70x2, 75x1, 77.5x1
Finished up with band pull-ups with SUPER slow negative (5ish seconds) - 4 sets of 5-6 or so
Then one set of relatively light assist normal chinups, I forgot how many I got before writing it down so I worte 6 to be safe. Coulda been 8. *shrugs*
Superset with box pistols x5 is per round
and hollow rocks x15-20
Oh, and one attempt with just 20lbs assist on a normal pull-up and I got about half the way up.
And oooh boy am I not looking forward to running tomorrow. This next week is going to be brutal (but I have a week off after that. Strategic overreaching is a thing! Ha)0 -
So squats...
135 lbs x 5, 145 lbs x3, 167.5 lbs x 1 I wanted to hit 2 in the 1+ but the first and only rep felt so off. Turns out I had miss loaded the right side of the bar, hence the strange weight recorded.
5x8 @ 95 lbs, every time I start this I think I should add more weight but by the time I get to my 7th and 8th rep I'm so glad that I didn't.
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Happy birthday @psych101 !
I deadlifted more than my weight today. I failed, I didn't manage all 5, but I lifted it 4 times (I tried 3 times to lift that last one but it just wouldn't move up, my body was done) and that feels like an accomplishment so I'm very happy with my workout today.
squats: 5x5 @ 100#
OHP: 5 sets of 3 @ 60#
DL: 1x4, failed at 5 @ 155#0 -
Bench: 6x6 @ 97.5lbs
Upright rows: 3x7 @ 70lbs
OHP: 3x7 @ 70lbs
Bench seemed easy, but OHP, wow. I haven't done OHP in quite a while (sometime in April??) so I was definitely grinding the 7th rep on each set. Gotta keep working on this one.0 -
Thanks for all the birthday love you guys xxxx
Had a great day - bought waaaaaaay too much lululemon for myself hehe oops! and ate my bodyweight in Chinese food - so. good.
Gonna take tonight off lifting and hit tomorrow for my final lift of this week
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Thanks for all the birthday love you guys xxxx
Had a great day - bought waaaaaaay too much lululemon for myself hehe oops! and ate my bodyweight in Chinese food - so. good.
Gonna take tonight off lifting and hit tomorrow for my final lift of this week
xx
Oh, I somehow missed this. Happy belated birthday!
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Shark week taking the week off except for a few glute isolation type accessory work and single leg work. Wondering if I shouldn't make those type lifts a priority over regular squats for a while as I try to increase muscle activation and balance...will see...everyone is doing awesome!!0
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Nyar! (Yes, I have plenty of those. At least one for every day of the week... thsi is how i feel, what can I say?)
7x350m laps with sets of 11 push-ups in between (14 on last. for 80 total). Times were subpar for me (fastest 1:39, rest below 1:45 except the very last which I failed to record properly but was around 1:50), but that's to be expected considering the past 2 workouts DOMS and the fact I haven't given my legs much rest in 4 days. But hey, I haven't actually had a choice to get my extra mobility in! lol.
I'm looking forward to sleeping in tomorrow morning, though! And urgh, shark week... I've got that coming up, too -_-'0 -
I figured I would start doing 5/3/1 set up for power cleans with my 5/3/1 for bench. I was a little worried it might be too long but I got through it with long enough rest periods in just over 40 minutes so it fits in my time slot.
Anyway 1 day
Bench 80 lbs x 5, 90 lbs x 3, 100 lbs x 2
Power clean 80 lbs x 5, 90 lbs x 3, 100 lbs x 2
Then superset 5x8 75 lbs of bench and power clean.
Works out quite nice that my weights are pretty close for both those movements.
I have a lofty goal of hitting 135 for power clean 1rm. By the time I hit that I figure I will be around that for body weight too.0 -
At todays SL workout: stayed on the same weights as Monday and felt pretty good with all of them.
Squats: 5x5 @ 135.
Bench Press: 5x5 @ 85 lbs.
Barbell Row: 5x5 @ 90 lbs.
NSV: 1min:20 second plank. I didn't feel like do any extras today. LOL!!
NSV2: I'm finally seeing some definition on my arms underneath all my fat.
I want to have my arms look decent by August, any suggestions on adding extra arm exercises? I tested myself on the assisted dips and pull-ups after todays SL and realized I may be working on the same muscle groups.0 -
Hi all!!
Thank god for the weekend! Blustery and cold here
Squat 5x5 @ 140lbs. Good. Solid. Moving up
Bench 5x5 @ 85lbs. Easy. Moving up
Row 5x5 @ 90lbs. Also easy moving up
5x5 superset of fun things
Curls
Pikes
Plank twists
Hip thrusts
Just a random mix of things to make the most of my preworkout haha!0 -
Tonight I jogged in a 5k. Woot!! It was interesting though I went way too early. I wasn't sure with traffic, parking, check-in and such, so I went early and spent hours wandering around in the city. Also was not sure where anything was happening or the start line. There was music playing from some radio station dj thing so couldn't understand what the drag queen said when instructions happened once got to the waiting point for things to begin. I kind of wish I knew someone there and wasn't alone. Hard pinning number to self and getting glow sticks to cooperate. But fun overall. So much neon, glowsticks and rainbows since it was a Neon Glow run for Pride. I did jog the whole way, which was a nice path along the river. My number was 200 but I'm pretty sure I wasn't that number in reaching the end. It wasn't time or anything but I did it and that's what counts. Now I can say I've done a 5k.
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DawnEmbers wrote: »Now I can say I've done a 5k.
well, i'll tell ya. i'm awed. i feel more likely to one day squat twice my bodyweight than to do that.
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DawnEmbers wrote: »Tonight I jogged in a 5k. Woot!! It was interesting though I went way too early. I wasn't sure with traffic, parking, check-in and such, so I went early and spent hours wandering around in the city. Also was not sure where anything was happening or the start line. There was music playing from some radio station dj thing so couldn't understand what the drag queen said when instructions happened once got to the waiting point for things to begin. I kind of wish I knew someone there and wasn't alone. Hard pinning number to self and getting glow sticks to cooperate. But fun overall. So much neon, glowsticks and rainbows since it was a Neon Glow run for Pride. I did jog the whole way, which was a nice path along the river. My number was 200 but I'm pretty sure I wasn't that number in reaching the end. It wasn't time or anything but I did it and that's what counts. Now I can say I've done a 5k.
Yay! 5k is nice. I've got a color run lined up in september, but I'm doing it with my little sister who's trying to get in shape so I doubt I'll be running that much. I think just for the ambiance tho, these events are definitely worth it
Today's workout was as simple as it gets in my case. Basically workout A of stronglifts, but with the wendler rep scheme. Ha.
Squat
120x3
135x3
152.5x9
Bench
95x3
107.5x3
122.5x4 (When I saw the number I was like "that can't be right" again... but no, it was the number. I just suck at repping bench presses)
Pendlay Rows
110x5x5
And that was IT as I was starving and needed food STAT so I went home. This was my 5th day in a row without rest. I think Monday I won't do the running part. Oof0 -
canadianlbs wrote: »well, i'll tell ya. i'm awed. i feel more likely to one day squat twice my bodyweight than to do that.
Aww thanks. Though double bodyweight squat is far more impressive in my books.
@krokador - My next 5k is a bubble color run in August. I picked fun runs because I'm barely a jogger so time wasn't important, just wanted fun. Though it was a little awkward doing the one last night all by myself. People talking and dancing in small groups, having fun together. It was awkward too at the 5k walk I did for an AIDS organization. Until I found the group from my company where I work, I stood around just watching others interact. Even then, the work group only had two people I had ever seen before as it was mostly store around the city and I work around 15 miles south of it, one of which was the socially awkward district manager. I kind of wish I could have someone to jog with in August cause they seem better suited for groups and pairs while the more serious, timed runs might work okay solo, assuming someone is nice to help pin the number somewhere.0 -
Congrats Dawn!! I know what you mean about having a buddy to race with or at least show up together. Check with your local runner's store and maybe there is a runner's club you could hook up with. There are often running clinics for different levels of running experience. So happy for you!!0
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Yeah, I don't think I'd be comfortable just going to random runners. I'm not a runner either, plus I'm not into it with clubs. Just would be nice to know someone for an event but not quite enough to do that kind of effort. lol
Even though my quads were a tad sore from last night's run, I went to the gym after getting called into work on my day off. It was a short shift though, just under 4 hours. Spent around an hour and a half lifting and I miss having my earrbuds. Still letting the ears get a break from them though, so suffered the random discussions overheard at the gym.
NROLFW Stage 5 - B2
low bar squat 3x5 @ 110 - warm ups, okay but always feels heavy above 100
romanian deadlift/bent over row 4x4 @ 80 - okay but heavy for rows still
goblet squat 4x4 @ 40 - not bad, might try 45 next time
wide lat pull down 4x4 @ 80 - still heavy
back extension 4x4 @ 25 - challenge but not bad
YTWL 4x4 @ 7.5 - meh as always
leg press 3x8 @ 180 - still heavy for me
deadlift 1x5 @ 185 - so heavy, almost couldn't do 5th rep. Need to really work on these if going to increase to 225.
good morning 3x10 @ 50 - fine as usual
hip thrust 3x10 @ 40 - went lighter, still awkward, might try regular bar next time
Tomorrow is a usual work day and I have an online thing to get done by the end of the 15th, so good thing tomorrow is rest day. Think I will skip jogging on Monday too. So next will be Tuesday's day A. Four more to go in Stage 5 and I have the book again, so can get notes ready for Stage 7.0 -
Deadlift and OHP 3s - did them as a superset again, with about 1-2 mins between the last 2 amrap sets
Deads 175x3, 195x3, 220x6 (hey, I remember setting a 1RM of 225 just a little over a year ago. Progress!)
OHP 60x3, 67.5x3, 77.5x6 - not bad at all considering I hit a 4 on my bench press yesterday.
Then I did a 3 rounds of 40/20 intervals
- Knees to bows (14/14/13)
- jump lunges (12/11/10 per leg)
- American KB swings @40 (18/15/18)
- close grip push-up (12/12/11)
- goblet squat @40 (15/15/13)
4 krashers in an attempt to film them for next week's WOW >_>
And a 5x5 of wide grip lat pulldown at 120lbs
Tomorrow is rest and recovery. Might hit some yoga first thing. No running, tho. I'll have to do the sprints some other day... My legs need a chance to recover so I can do decent squats on the 5/3/1 day 0 -
squats 65, ohp 45, deadlift 90. i did get four whole reps of ohp at 55 though, earlier on.0
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Dead.
Holy cow.
Squat 5x5x145lbs
Ohp 5x5x70lbs
Deadlift 1x5x190lbs then 1x4x220lbs
Leg superset of doom!! 5x5
Bulgarian split squat @ 10kgs,
Front squat @ 25kgs,
Hip thruster @ 50kgs,
Romanian deadlift @ 50kgs,
Bench step ups - made these harder by crouching low by bench
So during my last set of step ups my left leg gave way completely! Lol oops! A little too hard out tonight.
Casein.
Magnesium.
Bed.
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