Workout Check-in: Heavy Metal Edition (aka August)
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Squats 140 lbs 5x5, still. Form was much better and felt strong throughout. I'm going to stick with this weight for another session, then increase to 145.
Bench 90 lbs!! 5x5 This was my third try at this weight and I had pretty much resigned myself to a de-load. However, I came across a video in an older thread (can't find it now) that got me on track. Following her advice, I beat that 90 lbs. The shoulder position and leg drive made a big difference.
https://www.youtube.com/watch?v=34XRmd3a8_0
Row 110 lbs 5x5 Starting to get heavy, hahaha.
I just do so much better on my Tues workouts than on my Thurs, for some reason. I always "feel" stronger.0 -
Leg day o' terror, but I gotta do it before vacation! I won't have access to a decent squat rack for awhile.
Front Squats 5x5 85lbs (warmup 45/45/65lbs) - These are going great, I'm starting to like front squats. Ask me again once they are 135lbs.
Low Bar Squats 3x5 160lbs (warmup 135lbs) - This was overkill. Too much squat.
Romanian Deadlift 3x5 95lbs
Sumo Deadlift 1x5 135lbs - I was supposed to do 150lbs but my knee was starting to get unhappy during squats.
I'll be back in 2 weeks - take care everyone!0 -
Jogged 3 miles this morning. Gym tonight and had a nice day off from work.
Workout A
high bar squat 3x5 @ 165 - barely. Struggled but made it through all of the reps. Going to be very slow going from here, when I do increase.
bench press 3x5 @ 90 - meh. Wasn't bad but still struggling with leg drive and getting it off the rack to start. I tried putting it on the lower "oh @#^&" spot but that doesn't work either. It's just a tiny bit too high up for me on the regular spot. Hard to keep shoulders and everything in place during.
bent over row 3x5 @ 80 - easy enough.
Accessories:
leg press 3x10 @ 200 - managed and might increase soon
good morning 3x12 @ 60 - fine as normal
rdl 3x10 @ 90 - okay but grip by the end was rough
hip thrust 3x10 @ 80 - challenging still
sleep time!
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Hur durr kurrrr. Kro runs dislikes. Kro sleeps moar wants.
6x700m (2 laps)
3:56
3:57
4:01
4:02
4:12
4:08
Oh yeah, on Sunday I was running 3 laps in under 6 minutes. Can't believe I couldn't push the pace to do better than 2 mins a lap for the most part. I'd run out of steam after about 2/3rds of the distance. I tried. I pushed. The next gear just wouldn't slide in. I had to yell and grind to finish the last interval. And yet I wasn't all that out of breath afterwards. I guess there are bad days and today was one. I did forget to take my watch and end up in shorts too tight with parachute underwear... >_<0 -
Man, my first gym workout in over a week and a half was brutal! It was Stronglifts B tonight with 100 lb on squats, 45 on OHP, and 105 on DL. I finished all but the last rep on squats - could have done it but form was starting to suck so I need to stick with 100 again anyway. Then did flys and donkey kicks (amazingly brutal with just 10 lbs, especially after the squats), crunches/lower crunches/planks/side planks. I wanted to do more but was short on time because of car issues and forgetting half my workout clothes at home. Not to mention short on energy! Looking forward to getting consistent again - life has kind of been a series of unfortunate events lately.0
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B-day:
Squat: 65lb 5x5. Really focused on not tipping forward on the way up, wasn't successful every rep, but definitely better than last time. this is getting hard, lol. But I'll try 70lb.
OH press. 50lb 5x5. This is still super hard, I've deloaded once already. On the last two reps today I could barely get the bar up and was wobbling a lot so I'll do this weight for one more day before I move on to 55lbs.
Deadlift. 1x5 at 95, 1x5 at 125, then 1x5 at 135, which is my work weight. I think the 135 warmup set tired me out. I made it but I was exhausted, lol. Didn't help that this was my first time with the big girl plates. I felt completely ridiculous trying to even get the plates onto the bar and off. Hopefully I get used to that.0 -
Today was a struggle, my legs have not really forgiven me for Monday yet!
Still, managed a strong curves B day which for me is the toughest day, A and C have more in common with 5x5 and are a bit more relateable so forgive me if this is gobbledegook to 5x5ers
3 sets of:
12 single leg hip thrusts followed by 3 assisted (15kg) chin ups
16 dumbell step ups (on to a bench carrying 2 8kg dumbells) followed by 8 20kg OHP
2 sets of 12 single leg back extensions (prisoner 45 degrees thingies)
15 straight let sit ups
10 60kg seated abductions and 10 at 45kg - supposed to be one set of 20 but I decided I was losing my full range of movement as I went too high with the weight...
20 of each 45 degree side bends - I find them tough as my pelvis is all twisted so my form is less than good.
Also, foam rolling, I think that hurt more than the workout0 -
Last night was
Squat 5x45,55; 3x70; 5x75,85,95
Bench 5x45,50,;3x60;5x65,75; 6x85
Pause bench 3x5x65
Row 2x5x65; 5x75
Push-up 3x10
Nothing exciting. Frustrated that I only got 6 for my last set of bench. My strength just sucks right now!0 -
Typical Thursday outcome, so kinda bleh feeling.
Squats 140lbs 5x5- I'll up it to 145 on Tues since form and strength did improve.
OHP 65lbs 5x5- Was supposed to be 70 but after only 1 rep I knew form fails would do me in, so a little de-load today. I keep thinking I'm going to wet my pants on these. Am I the only one? LOL
DL 205 lbs 1x5 - Good grief, this was heavy. I think I'll stay here for a bit as I could barely stand up straight on the last two and my grip almost failed me!0 -
So, one of my progress pics in a massive success stories thread has been flagged as Abuse.....ummm ok....I don't really understand why?? It does show my bikini bottoms which I guess look kind of like underwear? But seriously? How is that abuse? and its been flagged twice!!! WTF?!?!
Anyways, lifted last night
squat 5x5x120lbs still working up from hip issue
ohp 5x5x70lbs
deadlift 1x5x210lbs
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Maybe Planet Fitness is trolling you because you're intimidating (too hot)? I don't know. Your pics were in the thread that inspired me to start lifting so, Thank You!
Not only am I stronger and look better, but my whole outlook has changed for the better with lifting and yoga.0 -
Missed my workout on Tues because it was my bday and we went out and had a huge dinner :P I was so stuffed, the gym was not happening.
Squats - 3x5 at 125 lbs. Ok, could be better.
Pull ups - in between squat sets - 3,3,2. May have cheated on the last rep, as I kind of had to tilt my head back to really get my chin above the bar.
OHP - 3x5 at 57.5 lbs. Ugly. I can't seem to get the hang of chest out and shoulder blades down and back without arching my back.
DL - 1x5 at 170. Pretty good. Then one rep at 175 because that is 1.5x my body weight and I wanted to see if I could...I could
They will all be at 175 next time!
Rows - 3x5 at 70 lbs. Fine
Close grip BP - 3x8 at 60 lbs. Hard, but good.
Barbell curls - 3x8 at 45 lbs - finally got all the reps
Super hard, but I did it.
Cable crunches - 3x12 at 50 lbs.0 -
Today was
Squat 5x45,55; 3x70; 5x75,85,95
Ohp 5x45,45,50,60
Deadlift 5x65; 3x90; 5x105,120; 8x135
Pause deadlift 3x3x105
Hip thrust 3x10x125
Ab wheel 3x10
I think my form on squats has definitely been improving. I maybe have my hips come up a little bit fast but definitely not as much as I used to. I will probably post a video for feedback soon. I probably could have gotten more than 8 on my last set of deadlifts but my hands and wrists were bothering me so I just called it good.0 -
Maybe Planet Fitness is trolling you because you're intimidating (too hot)? I don't know. Your pics were in the thread that inspired me to start lifting so, Thank You!
Not only am I stronger and look better, but my whole outlook has changed for the better with lifting and yoga.
Nawww ❤️❤️❤️ this is awesome. Thank you, I feel better0 -
Urg, this might be the last barbell workout I report for a while. Flared up my shoulder again. Not too sure what exactly did it. I know the OHP wasn't super comfortable, but it only started feeling pinched later on...
Squats 140x4x4 - was actually kinda "easy", as far as those heavy sets go.
OHP 45x5x5 - not hard, tried to fix my technique some, did feel some discomfort. Meh
Deadlifts 135x3x5, 155x5 - nothing to write home about.
Straight arm pulldown 15x15, 25x2x15, 15x15 - these may be what caused the flare up, but they,re really close to one of the band moves my physio prescribed as rehab, only with 2 arms at a time, and i kept the weight relatively easy. However my left arm was getting the brunt of the work on the sets @ 25 so maybe it was too much?
I tried to counter balance with 2 sets of super light curls. My left elbow didn't like that.
I don't know what to do anymore. *sighs*0 -
I wasn't feeling great this morning, so I deloaded my squats just for today.
Workout B
Squats, 5x5@95 lbs. I will go back up to 115 lbs next week, just needed to back off a bit today so I could still get my lifting in.
OHP, 5x5@50 lbs. These felt easy today.
Deadlift, 2x5@125 lbs. Ooh boy, these are getting heavy! Next time I may only do one set at 130 lbs.
Good mornings, 3x10@50 lbs.
45 minutes on the elliptical to finish up.0 -
Thursday was workout B
Squats 5x45,55 3x65 5x70 lbs
OHP 5x45 3x50 5x55 lbs
Deadlift 5x45 5x60 3x70 5x85
Squats felt good, deadlift felt good, overhead press felt...challenging. Up until now I've been pretty cavalier about taking the full 90 seconds between sets. I think I should start respecting that time if I want to avoid failing.0 -
Squats 140 lbs 5x5, still. Form was much better and felt strong throughout. I'm going to stick with this weight for another session, then increase to 145.
Bench 90 lbs!! 5x5 This was my third try at this weight and I had pretty much resigned myself to a de-load. However, I came across a video in an older thread (can't find it now) that got me on track. Following her advice, I beat that 90 lbs. The shoulder position and leg drive made a big difference.https://www.youtube.com/watch?v=34XRmd3a8_0
Row 110 lbs 5x5 Starting to get heavy, hahaha.
I just do so much better on my Tues workouts than on my Thurs, for some reason. I always "feel" stronger.
Thank you so much for posting this video--really helpful, especially the leg drive.0 -
@psych101 - Your picture is awesome. I think I've seen it a few times now and each time, it's inspiring.
I'm a bit behind as the last two days were quite busy. Lifted before work yesterday, rushed to finish decorating cake and such, worked close shift, then finished a couple of things before bed. Today, I got up at 5:30 am, was at the park before 6:30 for long jog. Got coffee, then went to work for a short shift after which I got dressed up and walked around a mall for a little bit just to get out and do something. Now I'm going to rest my poor feet (pesky girl shoes) and order a pizza. Plus I have chocolate cake. Later maybe I should post somewhere a picture from last year and one from today since it has been a year and I've lost almost 70.
Thursday's Lifting: Workout B
low bar 3x5 @ - not bad at that weight
OHP 1x4 and 2x5 @ 70 - Struggled the first set, had a guy waiting for me to finish using the squat rack, but the other sets weren't bad.
deadlift 1x5 @ 195 - barely. I almost didn't get the last rep. Was lucky the guys using the spot let me in as they were going to spend an hour doing I'm not sure what, maybe snatch or power clean, I didn't wait around to see. Since I just had the small amount of reps to do, they let me.
Lat pull down 3x12 @ 70 - okay but challenging by the end.
Morning Jog = 4.5 miles. My longest jog so far and it wasn't too bad. I might consider myself a "runner" at this point, since I got up at an unsightly hour just to get the jog in before working the shift I took for a coworker. So sleepy now.0 -
scrittrice wrote: »Squats 140 lbs 5x5, still. Form was much better and felt strong throughout. I'm going to stick with this weight for another session, then increase to 145.
Bench 90 lbs!! 5x5 This was my third try at this weight and I had pretty much resigned myself to a de-load. However, I came across a video in an older thread (can't find it now) that got me on track. Following her advice, I beat that 90 lbs. The shoulder position and leg drive made a big difference.https://www.youtube.com/watch?v=34XRmd3a8_0
Row 110 lbs 5x5 Starting to get heavy, hahaha.
I just do so much better on my Tues workouts than on my Thurs, for some reason. I always "feel" stronger.
Thank you so much for posting this video--really helpful, especially the leg drive.
I'm happy it helped someone else. Obviously, she knows what she's talking about! Yes, pushing back instead of up made a difference for me, and my husband. He's finally using his whole body instead of his arms and upper torso (because COMPOUND didn't register, even though I explained the whole compound thing).0 -
Yeah, thanks for the video. I always thought leg drive was supposed to be down...0
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Tried out a new preworkout this morning and got an amazing pump!! Woohoo!!
Squat 5x5x125lbs
Bench 5x5x95lbs
Row 5x5x105lbs
Upper body superset 3x8
Lat pull down
Single arm dumbbell row
Single arm dumbbell overhead thrust thing
Single arm dumbbell bench press
Arnold press
Swiss ball pike into push-up
Need all the foooooooooodz0 -
i got the trainer guy to explain my 'program' to me. guess it's pretty lackadaisical of me to just say 'oh okay' and let go of sl and wander off in a new direction just because someone builds it for me, but meh. i like this one. it's got me interested all over again.
and so. probably not of interest to anyone else, b ut here's how it works.
when you get to work weights, you do three sets of 5 instead of five . the goal for the last set is to make your 5 reps. if you do that, then a) you automatically get to go up in weight on the next time. and b) you can keep on going if you feel as if you have it in you. so basically, work sets are 5, 5, amrap with 5 as the minimum before you advance. increments are 2.5 for upper-body and 5 for squats. i forgot to check on the deadlifts, but i think it's 10 as that's what my jump was last time.
for warmups, you do 5, 5, 3, and 2. first set with the bar, then for the remaining sets you divide the difference between your work weight and the bar, and jump up by that much with the next warmup set. so if i'm planning 65 lb work weight, i'd warm up with 5 at 45, 5 at 50, 3 at 55 and 2 at 60. then up to 65 for the work.
he's got me doing press/bench on alternate days, and squat/deadlift as well. doesn't care how i mix them, but the pattern we seem to already have is press/squat, and deadlift/bench. rows 'or other lat work' can be done as accessory. i'd miss the rows if i didn't do them, so i think i'm going to rotate rows and chinups (or currently negative chinups).0 -
Lifted weights last night but by 1 am didn't feel like updating everything. I was going to run today but yeah, went back to sleep even though it's still cool outside. I have to rework my schedule this week cause 5k is on Saturday and I don't want to jog 4.5 on Friday then. Still trying to decide on closer gyms. One is 24 hours but minimal equipment and can't be very loud when doing things like deadlift. Not PF type but still, he said to consider others, though there is rarely more than 5 people there at any given time. But it's also not set up for that kind of lift. I'd have to take the bar from the one power rack or one of 2 benches, which means it's also not set up if I want to try some olympic lifts in the future. Also the better deal is with longer "contracts" so that's a downside too. The other one is more lifting focused, lots of different equipment for such with both cables, plate-loading, couple power cages and mat in front of one for deadlift. It's decent priced but not 24 hour so limited in time frame. Also, didn't appear to have a ton of people there when I checked it out once so far middle of day. Everything else local either is so small it doesn't even have a squat rack or it's super expensive plus not 24 hour. Anyways, on to last night's lifting...
Workout A
high bar squat 3x5 @ 165 - kept to this weight, still a struggle at the very end.
bench press 2x5 and 1x4 @ 95 - struggled and failed on the last set. Think I got my feet better placed using two plates on the floor so I could get my heel down. Still don't get my shoulders to stay cause most of the time when I get the bar off the rack, then it messes up how I'd tried to set up my shoulders and back. So, still a work in progress.
bent-over row 3x5 @ 85 - feeling heavier but still manageable, we'll see how it goes past here.
Accessories:
seated row 3x8 @ 70 - hadn't done in a while, so heavy but managed.
incline db bench 3x8 @ 30 - not too bad.
Then it was after midnight already as got out of work a little later last night compared to others so left. Trying to decide if I should lift on Monday or Tuesday. Going to move Friday's jog to Thursday instead of lifting that day. Saturday is the hero 5k, so get to dress up as a super hero. Should be fun.0 -
DawnEmbers wrote: »Saturday is the hero 5k, so get to dress up as a super hero. Should be fun. i had such a life-enhancing conversation on friday with this little redneck woman from [semi-related functional group]. she was mocking me for compulsively practicing squats while we were talking, but then she said she understood the feeling. 'i can't do that - stand around out here on the street and practice my shooting.' turns out she and her husband both own authentic antique weapons and are deeply active members of some creative-anachronism shooting society which ALSO holds their big annual meet with some kind of costume-ball theme.
so she gave me this beautiful soundbite to cherish: "yeah, so i really should get to my sewing because i just realised, it's this coming friday already we're going to shoot." i ended up with this picture of her sewing some scarlett o'hara crinoline thing in one room, while her husband sits in shirtsleeves under a bare lightbulb in the kitchen hand-making huge piles of bullets to go in their guns.
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No lifting for me this weekend, but I had our last derby bout of the season yesterday, and today my husband and I learned how to rock climb in a climbing gym. We spent 3 hours there and my arms are killing me, but in a good way! I was shaking by the end, but had a great time. I wish I had unlimited time and money. I love derby, I really liked climbing today, and I like lifting, but I can't afford everything, and I don't have time to do everything.
My gym membership is up for renewal in Oct and I will have to make a decision. The biggest disadvantage to climbing is the need for a partner... My hubby will come with me, but we can't always go together or else we will need a babysitter all the time. 0 -
oh lord, i'm tired. bench was the bad news, but there's good news as well. used the (uber super stupid stiff) grip-growing (rusted) butterfly clips on the (rusted, scratched-up, high-friction) squat bar instead of the nice easy collars that clip shut. so small grip-related bonus work there for the left hand.
squats: 1x5@45, 1x5@50, 1x3@55, 1x2@60, 2x5@65, amrap8@65. i think. definitely amrap anyway, so next time 70. i'd write some more about squats but i'm just too sleepy.
deadlift: oy. 1x5@65, 1x5@75, 1x3@85, 1x2@95. 2x5@105, amrap 5. i juust made the threshold rep, but i had nothing else after that 5th one. at all.
bench: bench just unsatisfying. i did the same kind of set progression up to 65, but then only managed two sets at work weight because shoulders couldn't get right and it just wasn't feeling the right kind of 'hard'. more like poor-form-scary type 'hard'. never did get it sorted, but at least i went back to the bar nd did a few more sets of 5 there.
accessory: random. one negative chin, some kind of number/sets of pendlay rows, 50 and 55 pounds. i'd be really surprised if i made even three sets of this.
and then i was done. i was so done you could stick a toothpick in me and it would come out clean. i think that was actually quite an unnatural number of deadlifts.0 -
oh i forgot. cheated on my workout by busting a few quick sets of 5 overhead presses as well, here and there. i did either the bar or i believe 50 pounds. it's not press day so ssssh. doens't count.0
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Lifted last night
Squat 5x5x130lbs - taking my time in working back from that deload
OHP 5x5x75lbs
Deadlift 1x5x210lbs
Lower half superset of doom!! 3x8
Bulgarian split squat 18lb kettlebell
Front squat 55lb barbell
Hip thrust 145lbs - ouch
Romanian deadlift 145lbs - double ouch0 -
@canadianlbs - sounds interesting...
Ended up lifting after work since my schedule is different this week. Will run 2 miles in the morning after I make myself get up, though the shorter run and current cooler weather means I don't have to get up as early as before. And tonight was different. Some of the usual people though. The one guy I see every night that I lift was there though I still don't know his lifting program. But he asked to work in on the leg press, so that was the first time anyone has really worked in on any lift at the gym with me.
Workout B
low bar squat 3x5 @ 145 - easy enough, I should increase next time
ohp 3x5 @ 70 - repeat since I failed on one set last time, managed okay this time around
deadlift 1x5 warmup up RDL style @ 135 and 1x5 regular @ 200 - no fail but it was heavy. Need to not wear a shirt I bought a year ago cause it got in the way just a little. Getting closer to that 225 goal.
accessories:
leg press 3x8 @ 210 - not too bad actually, though hit the safety things on bottom a couple of times, I don't have that much room to move it cause I'm short
good morning 3x12 @ 60 - also easy enough
rdl 3x10 @ 90 - same as before, not much room left in the fixed weight bars for increasing
hip thrust 3x10 @ 80 - still awkward
Now for some sleeps and probably soon back to tracking food again. Almost out of chocolate cake.0
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