Workout Check-in - Making fireworks in July!
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The gym was nice and empty when I got there at 4:30, so I got my choice of racks...always good on bench day!
One guy did show up about halfway through my lifting workout and was jogging around the weight room between his sets; he wasn't really in my way, but I just thought it was odd. Whatever floats his boat, I guess.
Workout A:
Squats: 5x5@85 lbs. This was a repeat (planned) and felt pretty good, so I am going up to 90 lbs next week.
Bench: 5x5@65 lbs. These were tough, but got them all up without too much struggle. I rested a little longer in between sets (2+ minutes instead of 90 seconds) and that helped with later sets. I will try 70 lbs next time, but not sure how it will go.
Rows: 5x5@65 lbs. 65 lbs is still pretty easy but I know at 70+ lbs, these start to get tough for me. Should be no problem to go to 70 lbs next time though.
RDLs, 3x10@65 lbs, lunges, and calf raises for accessories. I also did a couple of barbell shrugs and a few skullcrushers, but not many.
Finished up with an hour of cardio. Kind of debating on trying to keep a run streak going until Labor Day, but not sure I want to commit to it just yet. I'm on day 7 of at least 1 mile running each day, and still feeling good, but fear getting burned out. Also don't want to hurt my lifting by doing too much cardio.0 -
Yesterday's workout-
Squat-2x5@45, 5@75, 5x5@120
Bench-2x5@45,
5,5,5,5,4@80
Rows-5x5@80
Good mornings 20@45
Dips-20 BW
Pull ups-4x1 BW, 2x1@BW+2.50 -
Bench/power clean 1 day
Bench 80 lbs x5, 90 lbs x 3, 100 x 2.
Power clean 80 lbs x5, 90 lbs x 3, 100 x 1. Tried for 2 and kind of punched myself in the face with it and dropped it.
Then 5x8 superset at 75 lbs.
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Long jog in park day. 40 minutes, so just over 3 miles. It cooled down recently, so the jog was much nicer even though I didn't get to the park till about 8 am. Also, reached a happy moment with the scale as my weight has fluctuated over a week between 151 and 153. Today it finally said 150 so I'm going to mark it as that's the goal I've been reaching towards. That puts me at the very top of "overweight" for my height instead of "obese." One goal down, more to go.0
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Day 3/workout A:
Squats: 55lbs
BP: 50lbs
Row: 50lbs
I should have started row higher, but I went for the bare minimum, so I'm just sticking with the regular progression. Bench is most challenging. I'll be happy when I really start to see progress there. All in good time.
Added (incline or decline...no clue which is correct term lol) sit-up medicine ball toss 3x10: 10lbs
After gym: 2.5 mile walk with my two doggies.
It was a good morning.0 -
Workout B
Squats 5x5: 92.5lbs
OHP 2x2 1x5 1x3 1x1 : 47.5lbs (it kicked my *kitten*!)
DL 1x5: 95lbs
Close Grip Bench Press 3x5: 40lbs
Bicep Curls 2x8: 25lbs0 -
Been a while since I've lifted on a Saturday so cranked a little more preworkout than I would during the week when I lift at night. Not sure if it was that, the kfc I had last night or that it's TOM but man I cracked a great workout!
Squat 5x5x145lbs - was a deload. Felt great!
Bench 5x5x85lbs - also a deload and felt easy so completed paused bench sets
Row 5x5x105lbs - flew up. Loved them
Superset of bis, tris and abs 5x5 - took around 30mins0 -
Joined another gym in my insurance network that has classes and took a cardio strength class today. It was hard but felt good to do something different. I really need to work on my cardio because I almost couldn't even keep up! I could probably lift here too but they mostly do classes and have limited hours so I'd probably feel awkward being the only one over there but that would definitely have its perks!!0
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workout a: it was the day of the 75's.
squats 75, rows 75, bench 70 actually, and not really that because i dropped back to 65 after a couple of sets. shoulder having the wonks.0 -
also. i used the spring clips today. /blows smoke from muzzle of gun.0
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ooo very nice.
Went to the gym after work. Day wasn't too bad though a little bit more people there tonight than usual. Still managed to get things done. Did 5x5 again this time but I think the next time or two I'm going to try 3x5.
Workout B
low bar squats 5x5 @ 115 - okay as I'm not used to doing 5 sets on it, will try 120 next time
over head press 5x5 @ 55 - went lightish cause hadn't done it much during the nrolfw
deadlift 1x5 @ 185 - blah. I did 1 set at 135 for warm up then tried the 185. It was so heavy. Need a game plan to work on these so I can maybe get 225 some day.
Accessories:
clean 3x8 @ 45 - still trying this to work on it but elbows don't get up much
front squat @ 70 1x6 and 2x5 - struggled as right wrist/hand ached during
bent over row 3x8 @ 60 - easy since I've done 80 before
db bench press 3x8 @ 27.5 - also not bad
Overall, an okay session. Kind of trying out on the accessories until completely set on programming. Now to get some sleep so I can jog 2.5 miles in the morning.0 -
Whelp, I guess I should call today leg day. Sore from the 5k yesterday (which I ran in 39:55 with a calf cramp and abdomen cramp and on a relatively steep incline, so not too bad), first day of shark week (TOM, yay! Not.) And my earphone batteries died about midway through my warm-up. It was shaping up to be a crappy workout. Spoiler alert: I still killed it
1A) 10 minutes: work up to heavy hang snatch x2
did 65, 75, 80 (barely) and 82.5 with a lil more rest
EMOTM x5 - hang snatch x2 @ 90% of 1A)
So 75lbs, all good
Squats
45x5, 75x5, 105x3, 135x3 (warm-ups)
145x5, 3x152.5x5 = grinders. All of them!
as if that wasn't enough, today's conditionning session was a machiavelic setup
4 rounds of
- 3 min rows for calories (so powerful pulls as much as possible. Tires you out frickin quick!). 50/45/40/40
(distances ended up being something like 790, 750, 650, 650)
- 1 min max Kb swings (20kg) 22/29/18/18
- 1 min max lunge jumps (per side) 11/12/13/14
- 1 min rest
So 20 minutes of work total. If anyone sees my legs, would you kindly please ask them to come back to me? It's hard to get around without 'em!0 -
Nice work. I was a tad sad last night as I'd forgotten my iPod but oh well. Even without it no one at the gym bothers me so it's just a matter of making it through the music the gym plays, but I miss the strong songs during deadlifts.
Today was middle length jog day so just did 2.5 miles. The one that changes first is the long one then after a few weeks the mid one bumps up to 3 miles. Now I'm going to consider food or a nap. hmmm0 -
Today was squats, bench, rows.
I only bought 100 lbs of weights when I got my rack, so I'm stuck at 145 for squats for a while. My form has been shaky at that, though, so I'd rather stay there then keep piling on weight like I was doing when I first started SL.
Bench, I've stayed at 75. Partially because I want to work on form but also because I don't have any fractional plates! Grr!
Rows, I've stayed at 95. They feel great at lower weights but tough at 95. I should de-load (again) on those, but I'm hoping that it gets easier in time. I've been feeling awkward on those! Then again, I haven't bought any 45 lb plates (yet) and I've been using 25s and smaller. So the plates are that much smaller and lower to the ground. I think my rows would feel better if I didn't have to adjust myself so low to the ground.
I've seriously slacked on my cardio as of late!!! I just signed up for my first off-course race and it's a little over a month away! I've never done an OCR, but I'm super pumped for it! Definitely need to start logging miles in!0 -
It was soooooo cold in my shed tonight. Omg. Breathing fog with every breath!!!
Squat 5x5x145lbs
Ohp 5x5x75lbs
Deadlift 1x5x190lbs 1x5x210lbs
Superset of legs and butt stuff
Sore. Tired. Cold. Rest week next week0 -
sarah_K_parker wrote: »Rows, I've stayed at 95. They feel great at lower weights but tough at 95. I should de-load (again) on those, but I'm hoping that it gets easier in time. I've been feeling awkward on those! Then again, I haven't bought any 45 lb plates (yet) and I've been using 25s and smaller. So the plates are that much smaller and lower to the ground. I think my rows would feel better if I didn't have to adjust myself so low to the ground.
I've seriously slacked on my cardio as of late!!! I just signed up for my first off-course race and it's a little over a month away! I've never done an OCR, but I'm super pumped for it! Definitely need to start logging miles in!
1. The rows: If you can find some fort of platform to raise the bar onto so you don't have to bend over so much, you'll find they're a lot more stable that way. Otherwise, you can either A) Find a pair of 10, 15 or 25lbs bumper plates (I'd say as a middle ground 15 works really well. 10s tend to be a little flimsy and 25 might be too much). They'll allow you to push a bit further on your squat weight, and also will make the deadlifts easier as well. A set of brand new 15lbs directly from Rogue is like 70$ (CAD), so I'm sure you can find some used ones for ~40$
2. OCRs are fun, but depending on the distance and number of obstacle, you might not need *that* much running, and more getting used to crawling and climbing. Plank walks, bear crawls, trx movements and monkey bars are all really good ways to prepare. If you know the elevation is going to be steep, add in some hill sprints, they will serve you well
Will report my own workout later. Right now I am just here just finishing sipping on my preworkout. I had a hard time walking and bending over yesterday after that workout from hell so it oughta be interesting (but today is mostly upper body and what movement I get for my legs will help with the extreme butt soreness so it's all good lol) 0 -
Here we go!
Today was um... fun?
I tweaked my right shoulder a bit yesterday and worked through it today, but it's actually hurting a lot right now so that might've been a bad idea
I think I'll have to go see a specialist of sorts to fix my upper back/neck/shoulder areas. There's gotta be something that can be done for all these micro injuries that keep happening What's you guys' take? Physiotherapist? Chiropractor? Massage Therapist? Osteopath? Kinesiotherapist? Frosty the snowman? Which one would you trust more? xD 0 -
i've had the same chiro for 20 years and he's great - for what he does. but i'm one of those people where chiro adjustments don't 'hold', so i'm using him less than i originally intended to.
- massage is always great, but you want someone who works with people who do the stuff that we do. regular ol' stiff-office-worker massages don't do much for me.
- i asked my gp for a physio recommendation. not just a generic referral but an actual personal recommendation of someone she'd use. but then, my gp wears combat boots and is a year older than me, and right before i went to see her she'd just jacked up one of her own shoulders, so she was right in the zone to give me something. ymmv in that sense.
- always wanted to try osteopathy. also always had a faint yen for rolfing, but my stern-scientist mind won't allow me to admit that last one.0 -
Skipped deload week, went straight to 5 week.
155 lbs x 5, 175 lbs x 5, 195 lbs x6
5x8 145 lbs sumo and 25 lbs goblet squat.
I dawdled a lot with like 5 minute rest between sets, I was really tired after that but now I feel fine. Might even get a run in at lunch0 -
I just posted my slacker check-in, but my last two lift sessions are below. I thought I'd come in here to post up my last progress and give me motivation to get back on it! Now I have to deload because of the time off, but it's ok - I'll get it back
July 4:
Squat: 5x5x125
Bench: 5x5x95
Row: 5x5x95
June 30:
Squat: 5x5x120
OHP: 5x5x80
Deads: 1x5x135
My progress has been good and I don't want to lose my strength. I've been eating like crap and doing only moderate exercise (you know, walking around a lot). I get married on the 30th so I need to reel it back in and stay the same size/shape! I'm disappointed that I slipped off, but I am determined to pick it back up. I'm just going to call it a "life break" - another of which will be happening for the last week of this month. I'll be active, but not lifting. Please feel free to kick me in the pants if I suck!0
