Workout check-in - Juknow you got this!
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My grandmother passed away suddenly last week and I got the call while at the gym so I haven't been chatty. Yesterday's workout:
Squats 95lbs. Going to try 100 next workout and may stay there for a bit to work on form. Videotaped myself and thought it was ok but this weight is getting real now!
Bench: 55 lbs. Felt good. Back up to 60 next time.
Rows: 65 lbs. Form is feeling great now. Moving up next time!
Did some dips, planks, and dumbbell presses. Hoping to move up on ohp next workout.0 -
No workout to check in with, but hey, I want to check in anyway! Deadlifts were planned for yesterday, but I got some sort of 24hour stomach bug/vomitting/vertigo/temporary DEATH, so all that happened was me lying in bed in the fetal position trying not to puke on my sheets (I'd get up every few hours thinking I was feeling better but every time my head was upright, the dizziness and nausea hit). Stomach feels much better today, no dizziness to report, but I'm going to take it easy. Deadlifts for tomorrow!0
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I stayed the same on SL just because I decided to do a 4 mile interval run yesterday. I definitely felt it in my quads today.
Squats: 5x5x 135 lbs. - possibly moving forward with the weight but for some reason the weight on my shoulders were pretty wobbly today. I just couldn't balance them correctly.
OH press: 5x5x 55 lbs. - I did pretty well with the 55lbs but will stay with it this week and move up next week.
Deadlift: 5x5x 155 lbs. - did pretty well yesterday. Will move up on Friday if my grip can handle it.
Some extras:
-NSV1: 1 minute, 20 second planks, plus 2 sides planks at 45 sec. each
-NSV2: Managed to do 20 REGULAR Man style pushupsn (no knees)- whoo hoo!!0 -
Glad you're feeling better katro!! Sounds like food poisoning...
Took a week off last week because of shark week and felt blah.
All 5x5
Squat 95
Ohp 45
Deadlift 105
Felt pretty good despite having a week off. I declined the reload suggestion from the app. I'm going to stay where I am on the squat or possibly lower a little to work on form and continue lots of glute accessories such as banded side-step, hip hikes, split squats, single leg Romanian deadlifts and planks. Plan on increasing ohp with extra reps and then adding weight. Deadlift is going fine. Probably my favorite lift. Have a good week everyone!0 -
Front squats 75# 3x5
Single arm dumbbell bench 35# 3x5
Hip thrusts 135# 3x10
Bw feet elevated TRX rows 3x10
Deads 135# 1x5
Weighted pull-ups BW+12.5 lbs 3x1
Turkish get ups 20# 1x3
Miscellaneous vanity muscle stuff0 -
To be completely honest, I took the whole of last week off. The workout I did on Wednesday was with repeat weights. I thought I'd be super weak today but I actually felt good. Rest times were all under 90s so I am feeling rejuvenated.
Workout A
Squat- 5x5 100# yaaayyyy...I am very happy I got through the fear of the triple digits
Bench- 5x5 80# I am starting to feel the struggle, the reps were a bit slower but I got through them without a struggle
Rows- 5x5 85# this was good. I felt the contraction in my back which is more important than my ego wanting me to increase the weight
In all and all, today was a good day.0 -
Finally trying to get back in the groove after a crazy bout week last week. I am the co-head of our bout planning committee, which means when people slack off, I end up doing all the work. Boo. Anyhow, next game is an away game in two weeks, and I will enjoy not having to plan anything
Squat - 3x5 at 150 lbs - still don't feel that these are as consistent as they could be.
BP - 3x5 at 77.5 - New high for me Just barely grinded them out, but did it! Almost added 7.5 lbs instead of 2.5 lbs though, due to a math fail. Luckily I caught it
Row - 3x5 at 80 lbs - another increase
Shrug - 3x8 at 50 lbs
Skullcrushers 3x8 at 40 lbs I think? - 15 lbs added to the e-z curl bar, but I am not 100% sure on the weight of the bar.
Curls - 3x8 at 40ish lbs - see above, same bar.
Hyperextensions - 3x10 with 15 lbs. Need to increase the weight on this.
Cable crunch - 3x10 at 50 lbs. Really rushed as the gym was closing, so I only took about 20s rest between sets. Tiring!
1 pull up to my nose - couldn't budge any closer.0 -
Traveling last week but did some treadmill intervals Tuesday and dumbbell lifts Thursday. I was beat all weekend and ended up sleeping A LOT.
Lifted yesterday deloaded:
Squat 95 5x5
Side bend 35 3x15 each side
OHP 45 5x5
Split squat 45 5x5
Deadlift 145 2x5, switched grip, plus 1 dbl over
Assisted pull up -52 3x5
Gym was crazy busy guessing because it has been ungodly hot out but I didn't have any issues getting on equipment.0 -
Wee! Abridged Wendler cycle coming to a close. Squats & Bench 5/3/1
Squats
127.5x5
145x3
162.5x7 (1 more than the first workout when I had the numbers all jumbled up)
Bench
105x5
115x3
127.5x3 (last rep was a major grinder but my elbow is getting a lot better, AND I usually have some pain in my lower back when doing bench, but not today! My arch was clean and strong ^^)
Clean and jerk - EMOTM x6
(65x3, 75x2, 85x1 warm-ups) 95x2x1, 100x3x1, 102.5x1
And to end things up, 10/8/6/4/2 for time of
- recline rows
- spider push-ups
- hollow rocks
4:58 total. What a core burner!
Can't wait to see how I do with Deads and OHP ^^0 -
Squats 5 x 5 @160 lbs
BP 5 × 5 @ 65 lbs
Row 5 x 5 @ 75 lbs.
Planks 3 @ 60 seconds
10 minutes of Zumba; 20 minutes of sparring.0 -
still rehabbing/re-feeling my way with the squats. i do think it's getting better though. discovered i have/had a real hard-stop impingement in the front of my left ankle that was stopping me like a brick at about 1/4 way down., and in compensation i was myself past that point by unhitching my spine and sticking my bum way out backwards instead. it does make sense, but hard to describe it in a way that makes it sound like it does.
anyway. end result right now is that for the time being i actually have to do my squatting with what feels to me like lumbar flexion right from the top, but is not. i'm still not sorted so taking it extremely slow and keeping it light.
squats: 65lb. i did 5x5 with closed stance, and then after thinking about it for a while another 5x5 with a much more sumo-esque toes-outsy one. so volume if not weight. and i'm going around body-weighting them all over the place during the day, just for muscle-activation feelz.
bench: 70lb. that's not my highest ever which was 75, but that's okay. it's been quite a while since i benched, or feels like it.
rows: 70lb. pre-finger and bike crash i was at 80, but 70 was hard. i took 10 pounds off and did another handful of sets after the working sets because i never want my bench to get out in front of my rows. i'm going to make myself a new rule that on workout a days i have to do my rows first. then, whatever i hit with my rows, my work weight for bench can never ever pass that. i'm serious about not wanting that hands-on-backwards internally-rotated-shouldery thing going on.0 -
Another busy Tuesday night in the gym. Even at 11 pm a fair amount of people were lifting . I don't like it cause I couldn't warm up with squats yet again but oh well. Also makes set up around the dumbbell locations a struggle at times to stay out of everyone's way but got things done. Hoping next A day, Saturday, to increase on some weights and warm up a little better as it's not so busy those nights.
NROLFW Stage 5 - A3
one arm db snatch 4x4 @ 35 - heavy still
db one leg romanian deadlift 4x4 @ 30 - struggle on a couple reps but okayish
bar bent over row 4x4 @ 80 - still feels heavy, but i might try 85 next time
db one arm overhead squat 4x4 @ 12.5/25 - fine and will increase next time
db incline bench 4x4 @ 27.5 - wanted to increase but 30's were off somewhere else so kept it this time
reverse wood chop 4x4 @ 50 - different one than last time, used the one that was set up for what I needed
high bar squats 3x5 @ 135 - okay but will repeat
clean 3x5 @ the bar. I tried these cause I would like to 1. put the weighted bars back and I can't clean 80 yet (tried and it was so bad), 2. power clean looks like an interesting lift that I kind of wanted to learn. However, I don't think power clean is in my future. When I clean, my elbows stay down near my side. Still can't hold bar and have elbows out and not sure there is enough mobility to fix it. Will have to consider things on that one, but might still practice cleans. Now to get a little sleep before cardio time.0 -
Hello my gorgeous lifting ladies xx
Tonight's affair
Squat 5x5 145lbs
Bench 5x5 90lbs
Row 5x5 95lbs
Random 5x5 back superset
Latpulldowns 90lbs
Single arm row
Single arm overhead thrust thing
Single arm bench press
Arnold press
Swiss ball pike into push up
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Oops. It's been a week since I checked in. Dang. I fail.
Last week, I hit a new PR on my deadlift. Pull 220# for 5 reps. I tried to pull 220 about 2-3 months ago and couldn't get it. So I feel pretty awesome that I was able to get it for 5 reps last week! Woot!
Monday: Workout A
Squats 5x5 at 175. I probably should have stayed at 170 pounds a bit longer. THese were heavy and ugly. I'm going to drop back to 170 today.
Bench: 5x5 at 120#.
Row 5x5 at 95#.
Accessories:
Upright rows supersetted with push-ups. 70# 8/8/8/8/8 with push-ups 5x5.
Lat pull-down: 50# 12x5
Cable row 60# 12x5
Yesterday: took an unexpected rest day. I was exhausted from a crappy night of sleep, and we had the remnants of a hurricane here. SO yeah, nothing to report yesterday.0 -
Today's workout wasn't bad but for some reason I feel like it wasn't much, either. I'm sure the DOMS I get tomorrow will agree to disagree
Deadlift and OHP 5/3/1+
185x5, 205x3, 232.5x4
O: 65x5, 72.5x3, 80x6
Pretty sure both are rep PRs. I guess maybe I was expecting more out of the cycle, but I did max out on reps on squats and bench yesterday, so maybe I shouldn't be so hard on myself.
Then did an every 45s for 6 minute setup of full snatches. 4 rounds with 80lbs, 4 rounds with 82.5.
If you consider that's about 90% of my tested 1RM and I was banging them out with minimal rest, I think I might finally have a 100lbs snatch in me in a week and a half.
Finished up with an 8 min AMRAP of
- power pull-ups (~65lbs of assist) x3
- prowler push x20m with 45lbs
Managed 6 rounds and 3 pull-ups, probably had 10m of prowler sprint left in me except I got off my box weird and felt a tweak/pull in my groin and decided to call it in.
And now I just want to eat all the things...0 -
Awesome work ladies!!
All 5x5:
Squat 95
BP 65
Row 65 superset with split squats and 1legromanian dl
Squat is feeling fine with a narrower stance & accessories
Had a Chinese massage last night - heavenly! Found out where all my tight spots and trigger points are. ;-)
Happy hump day!
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Is it wrong of me to take a break mid-week? I'm so tired and unmotivated today, I have a measly 200 calories left for dinner which I know I will go over, and my tummy has been bothering me. This week was tough in terms of staying on my macros and feeling heavy. Ugh!!0
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Well, I did not get to lift yesterday as planned. Had to do a bunch of running around right after work and I didn't get home until 7 and still had to make dinner so... yeah...
Deadlifts today!
6x6 @ 170
Yin Yoga warm up
Did this on my lunch break so I made it kind of a short and sweet workout. More time for lifting tomorrow!
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Is it wrong of me to take a break mid-week? I'm so tired and unmotivated today, I have a measly 200 calories left for dinner which I know I will go over, and my tummy has been bothering me. This week was tough in terms of staying on my macros and feeling heavy. Ugh!!
Nope. Take a break whenever you need to! I've learned that even if my body feels fine but my mind is exhausted my workouts suck, so if your body's feeling tired, then definitely take a day (or two or whatever you feel you need) off. 0 -
Is it wrong of me to take a break mid-week? I'm so tired and unmotivated today, I have a measly 200 calories left for dinner which I know I will go over, and my tummy has been bothering me. This week was tough in terms of staying on my macros and feeling heavy. Ugh!!
Nope. Take a break whenever you need to! I've learned that even if my body feels fine but my mind is exhausted my workouts suck, so if your body's feeling tired, then definitely take a day (or two or whatever you feel you need) off.
^ yep this! If your body is feeling tired your workout will suck, and then you'll end up feeling worse - or injuring yourself.
Take the time you need
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Thanks @katro111 and @psych101. I think I was just going through a slump, feeling down on myself. I ended up going to the gym after work and felt better afterwards.
-Squats: 5x5@ 135 lbs. -felt good doing those although my hip flexors are so tight. Need to stretch them out before and after squats. One of the gym instructors were very impressed about the amount of weight.
-Bench press: 5x5@ 85lbs. - felt good doing these and so will move up next workout.
-Row: 5x5 @ 95 lbs. - sometimes I feel like I'm not even working out with this exercise but my gym instructor says I am so I'll keep on doing them.
NSV: I held a 1 min., 30 sec. plank.
Question of the day: At what point do you start incorporating other strength training exercises? Not that I'm getting bored with SL, but I feel like I don't see any progress with my body except strength, no definition or tone? It's been 12 weeks but I suppose that's so little time.
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Question of the day: At what point do you start incorporating other strength training exercises? Not that I'm getting bored with SL, but I feel like I don't see any progress with my body except strength, no definition or tone? It's been 12 weeks but I suppose that's so little time.
I've been doing this for ~2 years and with my body, the changes are so subtle (to me anyway, but that makes sense since I look at myself all the time and in minute detail at that lol) that the only way I know I've made aesthetic progress is to take pics and measurements.0 -
I was gonna do hill sprints this morning but then ended up staying up late last night finishing up OITNB >_>
So 8x50m sprints + ~mile jog. Took 26 mins total and I got 3.3km in or so (~2 miles) including the warm-up. Good times. There's soemthing about pushing for only 50m that makes those runs super powerful. I actually almost tripped over my feet at one point, lol.
Question of the day: At what point do you start incorporating other strength training exercises? Not that I'm getting bored with SL, but I feel like I don't see any progress with my body except strength, no definition or tone? It's been 12 weeks but I suppose that's so little time.
All depends on where you start at, what you do and how you eat. Do what makes it fun for you and in a way you'll stick with it. Training smarter > training more. First thing I'd do is add in "finisher" types of circuits. Conditioning goes a long way towards accelerating fat loss and body recomp, and doing it after your main strength work makes it so it doesn't get in the way of your strength gains, and doesnt impact recovery too much, either. You can get a good amount of work in less than 10 mins 0 -
Question of the day: At what point do you start incorporating other strength training exercises? Not that I'm getting bored with SL, but I feel like I don't see any progress with my body except strength, no definition or tone? It's been 12 weeks but I suppose that's so little time.
It's going to be different for everyone. I would say when you feel comfortable adding stuff on. It takes time to see changes. I can't recall off the top of my head, but what are you eating (deficit, maintenance, surplus)? At a deficit, you usually see changes faster because you're shedding the fat on top of the muscles while maintaining your muscle mass. At maintenance it will be slow going. I'm almost a year into my recomp (eating at maintenance) and have just recently noticed a pretty decent change in my body. I'm still nowhere near as lean as I want to be, but I can see more definition than I could a year ago. At a surplus, you won't see much except getting stronger.0 -
Workout B yesterday.
Squats 5x5 at 165#. I dropped down from 175 because I felt like I needed it. Then I got some unsolicited gym advice from a rando. He told me I should be doing front squats instead of low bar back squats. Ok dude.
OHP 5x5 at 80#. This is still really hard, so I will continue to stay here.
Deadlifts 1x3 at 225#! (That's 2 each 45# plates on each side, wowzers!) I really wanted 5, but I'm proud that I got 3. It was soooo stupid heavy. I almost didn't go for this weight because it seems really heavy, but I figured I should at least try. I'm glad I did.
Also, ran a 5k at lunch before the gym.0 -
@katro111 - I lost a few lbs. last week, but I don't like the way I look right now and would hate to take photos of myself. It just discourages me if I don't see progress. I beginning to have a bad body image that even my hubby is worried that I'm overthinking how I look.
@xcalygrl - I try to eat at a deficit, some days at maintenance. I find that I get really "hangry" when I eat less and unfortunately, I'm a big foodie. That's what's hindering me. Funny you mention doing front squats, my gym instructor mentioned trying front squats (meaning holding the weights on front of your shoulder) to get deeper into the squat and working more of quads and hips. I told him I'd think about it once I change things up.
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@katro111 - I lost a few lbs. last week, but I don't like the way I look right now and would hate to take photos of myself. It just discourages me if I don't see progress. I beginning to have a bad body image that even my hubby is worried that I'm overthinking how I look.
@xcalygrl - I try to eat at a deficit, some days at maintenance. I find that I get really "hangry" when I eat less and unfortunately, I'm a big foodie. That's what's hindering me. Funny you mention doing front squats, my gym instructor mentioned trying front squats (meaning holding the weights on front of your shoulder) to get deeper into the squat and working more of quads and hips. I told him I'd think about it once I change things up.
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I do front squats as an accessory once a week - they help with my range of motion and I honestly believe they've helped me get better form on back squats.
@dcresider when it comes to lifting, the scale is a lying SOB. pictures are by far the best way to monitor progress - and the measuring tape. If you're that unhappy about how you look, then maybe you should work on your body image. I recently did Molly Galbraiths Love your Body challenge - its a little dorky saying affirmations every day, but it really makes you appreciate your body in different ways. I'm really really glad I did it.
As for adding in additional strength stuff - I've been doing stronglifts for almost a year and only recently started adding in a superset of killer stuff to each workout. One day its legs and lower half, the next time its back and shoulders, then the final training day is arms and abs. I do these after I've completed my SLs for the day, and I've basically pulled together a set of exercises that I really enjoy that target one specific group, or help with some of my main lifts - and I've noticed that my main lifts are getting better.0 -
I also like front squats, though I can't hold it with my hands and have my elbows up so I have to do the cross arm form. Still, it's a nice lift. I don't do SL but on the topic, I've added accessories to NROLFW in part as I had areas I wanted to work on, had lifts I liked but weren't in most of the stages (bench press), and I ended up nixing a few of the things in the program (yawn, swiss ball crunch). After NROLFW I'm looking more into something like SL with a little accessory work but haven't decided on an exact one yet.
Lifting day today. Since it's my day off from work, I went mid afternoon instead of night. I'm going to make Thursdays be my earlier lifting days, though I know one week coming up I don't have it off as I have Friday off instead. But this way, I am not lifting late the night before my longest run as I'm doing my long runs on Fridays. Fair amount of people but was able to get things done. And I saw two women doing hip thrusts, which is braver than me cause I wait till after midnight to do those when no one is around. But it also was nice to see someone actually do them cause I always question my form as it's an awkward one.
NROLFW Stage 5 - B3
warm up low bar squats 3x5 @ 115 - heavy and I'll keep at this one next time
barbell romanian deadlift/bent over row 4x4 @ 80 - still heavy on the rows
goblet squat 4x4 @ 45 - harder on arms to hold the heavier dumbbells
lat pull down 4x4 @ 80 - still heavy
back extension 4x4 @ 25 - might try 35 next time
YTWL 4x4 @ 7.5 - still blah but will try 10 next time, it's the T part that is hard
bench press 3x8 @ 75 - okay but tad tough since i don't bench on a regular basis
OHP 3x8 @ 40 - not bad
bicep curl 3x5 @ 40 - used same bar as OHP, heavy for this lift
Now I'm hungry as I ate a little before but not a lot. Need shower, dinner and to work on stuff online.0 -
I totally wasn't feeling to lift today but I know I was just being lazy....
Workout B
Squat- 5x5 105# I am very happy I pushed past my fear of triple digits. I'm having problems with taking in a deep enough breath for each rep. It's almost as if my chest in constricted, any suggestions????
OHP- 5x5 70# I feel the struggle...but no true grinders here just a slight slowing of speed at the midway point
Deadlift- 1x5 155#0
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