The Bro-ctober workout thread; SUPAHSET!
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So, finished my first workout in like forever (around a year I might say).
Squats 66lbs (30kg) 5x5 (and I had to fight for these, damn)
push-ups 5x5 (I cannot do that many real push-ups, so I do them, like Nia Shanks suggests for beginners, against a cabinet and will go lower eventually)
barbell row 44lbs (20kg) 5x5
plus warmups
Will go for a brisk walk later (or do a walk video at home, still undecided yet).
Have a great day :-)
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Oh, forgot to mention: I twisted my back/hip in my second to last move (barbell row). Dayum.0
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Hi @Neonbeige
Hope your back/hip is okay. I have done that in the past, only twisted and/or injured while bowling cause I'm talented like that. For pushups, when I went through New Rules of Lifting for Women they were a part of a number of the stages. I started with something similar, but a walkway rail. I could never do them on my knees anyways as my stomach gets to the ground too early. I've heard even the smith machine is useful for working on pushup progression (or maybe it's regression since you're trying to go lower than higher, hmm) because you can set the bar at different heights. Though if you're using a cabinet, I'm guessing you do yours from home, so you have fun things like counters and tubs, etc to use for it.
Maybe I should do pushups on occasion. I haven't since they aren't in the programs I've done lately. They were kind of fun while using dumbbells instead of just hands on the ground. Some day, maybe. Today is rest day.0 -
I actually love pushups! I use a swissball and add a little pike then push up and down. They're quite fun and totally get a sweat up!
Lifted last night, am dealing with some kind of chunky chest thing (ugh sorry!) and my breathing got a bit weird for a while - like rattling? I feel ok, but just this stupid cough grrrrr
Squat 5x5x140lbs
Bench 5x5x100lbs
Row 5x5x110lbs
Lower body superset 3x8
Bulgarian split squat 26lb dumbbell
Front squat 55lb barbell
Hip thrust 110lbs
Romanian deadlift 110lbs0 -
Tonight was:
Squat w/u; 8x100; 5x3x105 w 60 sec rest
Pause deadlift 3x8x115
Glute bridge 3x10x145
Front squat 3x5x700 -
I take that back, I don't miss my home squat rack. SoCal really needs summer to end, it was 95F/35C outside and a few degrees hotter in my garage with squat rack...at 8pm. I was sick of this hot weather a month ago.
I decided to move on from SL and onto a new program. I was eyeing juggernaut and 5/3/1, but settled on trying Untamed Strength's program.
Squats 1x8 45/95/135/145/155/165/170/175lbs
Lunges
Planks
I was so pooped and hot I almost added frozen pot stickers instead of mangos to my protein smoothie!0 -
It's 1 week in my wendler cycle so I figured I should actually test my 1rm's. Last night was deadlifts (we didn't get home until 4 in the afternoon from the in laws so another no early morning workout).
185 lbs x 5, 205 x 3 215 x1 (as per wendler cycle) then 220 lbs x 1, 225 lbs x1, 235 lbs x 1, 245 x 1, 255 haha didn't even crack it. Down to 250 lbs and got about knee height.
Accessories
4x8 (normally 5x8 but my lower back was done after 4 sets) sumo deadlift @ 155 lbs
EMOTM front squats 70 lbs 5x5
I am not so sore which surprises the hell out of me. But I am soooo hungry.
Tonight I will be doing OHP 1rm which probably won't be nearly exciting. I have kind of screwed up my morning routine. Evening workouts seem to be working now that my daughter is a little older and I don't have to wait for her to be to bed. We'll see how this week goes and re-evaluate from there I guess.0 -
DawnEmbers wrote: »Hi @Neonbeige
Hope your back/hip is okay. I have done that in the past, only twisted and/or injured while bowling cause I'm talented like that. For pushups, when I went through New Rules of Lifting for Women they were a part of a number of the stages. I started with something similar, but a walkway rail. I could never do them on my knees anyways as my stomach gets to the ground too early. I've heard even the smith machine is useful for working on pushup progression (or maybe it's regression since you're trying to go lower than higher, hmm) because you can set the bar at different heights. Though if you're using a cabinet, I'm guessing you do yours from home, so you have fun things like counters and tubs, etc to use for it.
Maybe I should do pushups on occasion. I haven't since they aren't in the programs I've done lately. They were kind of fun while using dumbbells instead of just hands on the ground. Some day, maybe. Today is rest day.
Yes, it´s a bit better thank you :-) Although I am not sure, I can train tomorrow, or should. I will see. I also tried push-ups on my knees, but I hate the feeling, dunno. It´s really uncomfortable. When I did 5x5 the first time, I was able to do a couple of real push-ups after a while, but yeah, that´s gone...The meanest thing is that you don´t realize how weak you´ve become until you try something stupid, like doing your first handstand in 20 years just so. Because why would anyone struggle with that, right? Fell right on my stubborn head, guess I am lucky I didn´t break my neck :-D
Actually Nia Shanks suggests something like you explained with the smith machine, just gradualy lowering the bar. But, yes, I train at home and will not be able to join a gym before february. We move to the other side of town end of january and it doesn´t make any sense for me to join a gym around my current appartment.
I don´t know if I would do them if I could benchpress. I like benching more :-)0 -
Squat 115 3x5. Figured out why it has been hard - failure to take a big breath and lock my rib cage.
Bench 90 4-3-4
Dead 65 1x5
Pull up 2.5 5-4-40 -
I haven't been posting, but have kept up with my 2x/week schedule. I de-loaded a while back. One, I wasn't feeling very good. Two, I've been sticking to my deficit. Three, I now think that I was mentally over it and preferred to play outside during our 80-ish degree spell. It got hot again, though, so back to working up the weight.
I go to yoga on M/F, and SL is T/TR. I may or may not work outside...digging, hauling yard waste, walking my elderly dogs (separately because they don't go far). Almost done with yard work, so I'll have to reconsider...jogging? I don't know. Something that makes me feel good and jogging has never done that
So. Today's SL workout is climbing back up to my heavier working weights. I used to hate a de-load, but now I feel so strong when I hit depth and form on lifts.
Squat 125 5x5. Hit parallel, maybe a touch below - in my mind;). I certainly did on warm-ups, which makes me feel giddy. I vividly remember when the bar was crazy heavy. This is a good mental shift for me, since I used to feel crappy when I didn't progress like I wanted. Looking at my progress, and feeling good, is a big motivator! Adding 5 lbs for Thursday. Watching the, very few, other squatters kind of motivates me, too. Those 1/4 and 1/2 squats make me cringe for my knees and ankles. Especially when those joint
Bench 95 5x5. Those first 4 sets had me grinding out that last rep or two. My last set was my strongest. I don't know why. But, I welcome my "Wonder Woman" feeling! I'm staying at this weight until all of my reps have some power behind them instead of looking like slooooooowww moooooootiiiioooon.
Barbell Rows 100 5x5. No problem. I don't love these, but I don't hate them like my husband! I think he mentioned skipping them Every Set. So funny, because his motivation is not there for any heavy lifting except for bench (such a guy). We're lifting the same on squat and row, if that gives you an idea. Hahahaha! I think he'll get into the groove when the temp is lower than 80 and the gym doesn't seem like punishment after working outside. Then? I'll want to keep up with his working weight on most of them! We only w/o one day a week together. So far, that's enough to keep us going during our individual blah times.0 -
Tried out small gym nearby. It's more focused on weight lifting, though does have a little bit of cardio equipment. The price point is a little bit better than the other one that's local plus no "try not to be too loud on certain lifts, so it doesn't disturb others working out." However, it's not 24 hours so no 11 pm lifting if I sign up with this one. Small space but with a fair amount of lifting equipment packed in but they make it work. Lat pulldown was a challenge though as I'm not quite tall enough to reach the bar. I had to get on my knees on the seat in order to grasp it. There is also a list of "rules" on the wall that has usual stuff, courtesy, don't drop weights and put stuff away when done. On it was "no gym bags on the floor" (well I had mine cause I don't have a membership or locker so not like I could put it anywhere) and the number one rule was... no swearing. Yeah the bros there that day didn't follow that one (the whole two that were there lifting while I was). Guessing it's not quite an enforced poster, lol. Upper Power was tough as I am near my max on a number of the lifts. I think I need to de-load on most but I'll just do a couple now and meander around the same weights until November. After the vacation to go to stepsister's wedding and such, I'll drop down on all of the lifts and hopefully get the schedule going to 4 days a week lifting. For now, it is what it is.
17 Upper Power
bench press 1x3 @ 105 and 3x3 @ 100 - oof, I almost failed and these benches don't have a lower rack spot. I barely managed that third rep on 105 and it was the slowest push ever to get it back up. I don't know if the guys would have helped me if I just set it down on me, hard to say, so glad I managed but blech. Hoping to test max and get 115 before vacation but not sure right now.
db bench press 2x10, 1x8, 1x7 @ 30 - it just gets worse, I need to de-load cause next jump is 35's and I've been on 30 for a while and getting worse instead of better on the reps. Will drop this one down for sure next time.
bent row 3x3 @ 95 with fixed barbell - bleh, not liking the rows. Maybe need de-load again or try a different type. Something...
lat pull 3x12 @ 70 - oddly felt way too easy on the one there.
OHP 4x4 @ 75 - felt a little better this time though still a couple rough reps. Oddly not cursing at OHP so far.
bar curl 3x10 @ 35 - they didn't have a 40 so just used what was available. meh curls
skull crusher 3x8 @ bar plus 10s - the bar there felt lighter, 2.5's were too light and I grabbed 10s by accident but they worked fine.
Then 20 minute jog on treadmill since today is short distance day. Almost 1.5 weeks until 10k. I might lift tomorrow too since it's lower power. My lift and run schedule is going to be wonky as friday is last long run then just do some short runs next week getting ready for the big event. The month is going by quick.0 -
long long time doing my workout today. i have more trouble getting mobility to work for me than i have with the workouts themselves. but still . . . pretty good?
squats: 2x5@45, 1x5@55, 1x5@65, 1x3@75, 1x2@80, 5x5@85. the buttwink issue seems to be in the past, so at least there's that. but just having SO MUCH TROUBLE not leaning forward too much, really finding and feeling my abs, and/or finding my hamstrings and glutes in my squats. for this workout, i did 1x5 front squat sets with only the bar, mixed in with my other early warmups. it seems to be the only way to get my body anywhere near knowing what all those other points are. i'm even considering doing nothing but front squats, because weirdly i actually feel a lot more butt/posterior chain with the bar on my delts than i seem to feel with it on my back. anyway 85lbs back squats without pain or buttwinking seems like progress, so i'm going to keep on this track and start increasing my front squat weight too, probably.
rows: 6x5@70. warmup was two sets of 5 at 50lbs and these went okay but were not an increase, so i added a set. been stalled at around this weight on rows for some time also. aagh. in between sets did some deadlifting too when i felt like it, for form practice.
bench: didn't complete it. work weight was meant to be 80, and i did get 1x4 and 1x3 at that, but my form wasn't right and my acr joints aren't lining up. it all felt iffy so i tried a few sets at deloaded weights and then quit completely. bench is always either 'not my day' or it goes great. i did do 2x5, 1x5, 1x3 and 1x2 in 10-pound jumps from the bare bar, so it's not like my benching muscles saw no action at all. 80 pounds was HEAVY, but it was where i could actually picture myself doing this for 5x5, on a day with good joints and a better prep/warmup process.
running: 12x30/90 sec sprint/recovery cycles again. pushed the recovery speed up to 3mph from 2.5 last time, and sprints were a minimum of 6.1 with range up to 7.5 for 15-sec bursts in the later cycles. that's three sessions of sprinting completed during this week. i'm looking forward to re-tweaking next week, but also looking forward to two days of rest. this isn't super-duper sprint speed, but i'm slightly afraid of the treadmill at anything faster than this atm, so i'm trusting my gut on that one.0 -
Yesterday:
Squat: 50kg - 5x5
OHP: 20kg - 5x5
Deadlift: 65kg - 1x5
Tabata + cool down
I felt like a newborn giraffe on my last set of squats... knees wobbling and such. I'm going to stay at this weight for a while and try to work on my form.
I'm chuffed with how I'm progressing with my OHP... it seems like just the other day I was using 4kg dumbells because I couldn't even lift the empty (women's) bar!0 -
Last night was:
Bench w/u; 10x80; 8x85; 8x90 (rep pr!)
Row 10x70; 8x75; 8x75
Ohp 10x50; 8x55; 5x60 (was supposed to be 6)
Lat pull down 10,8,6
I am pretty pleased that I've been hitting some pr's lately and I've actually been sticking to a deficit. Hopefully it will continue for a bit.0 -
Squat & Speed Shred day - always a fun one, usually don't have much leg strength left at the end. This was no different. It was really hard to get the gym this morning. So many road blocks -_-'
Every 20s for 3 mins: power split jump x 2 per leg. Fun times (I'm really not a fan of those when they're in big sets, but clusters of 4 are def. manageable)
Squats 3x5 2 155lbs - went really well, could feel myself bouncing up at the bottom, and only the very last rep had me grinding up a bit and losing my bar path. Very pleased with this deload so far
4 rounds
- pistol squat regression: offset step-ups x5/leg (1st round with 25lbs bell, last 3 = 20lbs)
- 1 arm swing snatch 25x6, then 3x20x10
- Submax push-ups, went for 7/8/7/8
E20sx3min kneeling jump x2 - I lifted myself up to a 45 and 15lbs bumper + ab mat to do these. Always have struggled with those
6 min AMRAP
- 1 arm Power clean (Left) x1, 2, 3...
- burpee x1, 2, 3...
- repeat on other side
Went up to 6 power cleans each side, but didn't finish the last 6 burpees.
Finished off with some wide grip lat pulldown rest-pause sets
85x8 with 10s hold, then
100x6/3/3
105x6/3/2
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Hi ladies, I just started SL this week, today was my first workout B
Squat: 22.5kg - 5x5
OHP: 20kg - 5x5
DL: 40kg - 1x5
Still all feeling good and excited to get back there on Friday.
Little concerned about adding 2.5kg to my OHP next week, I couldn't see any fractionals but I need to ask if they have some hidden somewhere!0 -
So continuing to test out 1rm. Last night was OHP day and it was very much unexciting. Worked up to 80lbs x1 and failed at 85 lbs.
then 5x8 @ 45
and hanging cleans 5x5
assisted pullups 5x5
DB rows 25 lbs 5x80 -
Yesterday's workout:
Squats 5x5x95 lbs
Bench 5x5x65 lbs
Row 5x5x72.5 lbs
It felt super awesome to put the 25 lb plates on the bar for my squats. Like I was lifting serious weight like a serious weight lifter.
@StephieWillcox I would be surprised if your gym has fractionals. Most of them don't, and I wasn't able to find any to buy in my local sporting goods stores, either. I ended up buying a reasonably priced (and nice quality) set of 1.25 lb plates from Rogue Fitness and I'm very happy with them. I just keep them in my bag so I have them if I need them.0 -
StephieWillcox wrote: »Hi ladies, I just started SL this week, today was my first workout B
Squat: 22.5kg - 5x5
OHP: 20kg - 5x5
DL: 40kg - 1x5
Still all feeling good and excited to get back there on Friday.
Little concerned about adding 2.5kg to my OHP next week, I couldn't see any fractionals but I need to ask if they have some hidden somewhere!
Most gyms WILL have 2.5lbs plates (1.25kg) hiding somewhere. There are at least 3 sets at my gym and on some mornings I have to go around the whole place to find a full pair because people drag them in the weirdest places (or use just 1 and leave the other one alone at the squat rack. Like... Why exactly?! O_o).
If you really can't find them, start off by adding more reps until you feel comfortable with going up?
---- edit: oh nevermind, I read that as a 10lbs increase for some reason. Guess I was thinking 2.5 per side. Well in that case, just try it, and if it really doesn't work, like i said, you can always add reps!0 -
Ah I see, there is a super serious lifter that I work with (and sits about 2 metres away from me) so I'm going to see if he has any
Otherwise - thanks for the link, I'll definitely be getting some of them!!0 -
Got a stomach virus Friday night, it was awful and violent. Recovered Sun/Mon. Forced myself to do SL 5x5 last night, but still felt a bit off/weak, so I scaled the weight back a little.
Squat 5x5 95lbs
Bench Press 5x5 70 lbs
Bent Row 5x5 70 lbs
Did some different variations of ab crunches in between a couple sets. Today I'm planning on cardio- probably a lovely little jog down the trail in this beautiful weather here for about 3 or so miles.0 -
Morning all!
Lifted last night - still recovering from this chest thing so no accessories this time
Squat 5x5x140lbs
OHP 5x5x80lbs
Deadlift - the warm up sets for this weight were ridiculous so I had to scale them back otherwise I wouldn't have been able to pull my working weight but in the end my working set was 1x4x230lbs woohoo!!! that used to be my 1RM - I love this programme!
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Another rant on the weather in SoCal. These are my lifts from yesterday. It was so humid I was getting wet from it before the sweat started from the heat.
Bench Press 1x8 45/65/75/85/90/95/100, Failed 105. I benched more than I thought I could, so I was quite happy.
Dumbbell rows 3x10 35lbs.
I figured this lifting day would be the good day to do conditioning... once it's not hot and humid out!
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Nice work everyone. Awesome deadlift @psych101 *envies a little*. I'm hoping to get a 1rm of 215 before my vacation and one day, 225.
16 - Lower Power
squats 3x5 @ 165 - okay though last rep at the very end was rough, had to fight not to let my hips go up first.
deadlift 4x3 @ 195 - better this time, calluses hurt a bit though, also did sumo for 5 reps at 145 for fun.
leg press 220 3x8 - slightly less than last time, won't increase much till after 10k.
standing calf 3x10 @ 60 - eh, it has odd jumps so it was 45 or 60, so did more this time
leg curl 4x8 @ 70 - was occupied at first, so out of order but it went fine.
That is all for today. Tomorrow is freight day at work and Friday will be long run.0 -
Hi all. I worked out on a Tuesday since Monday was a holiday. It will be a shortened workout week for me since I won't have access to the gym on Saturday (so only 2 SL workouts).
Squats: 5x5 @ 150 lbs. My GOD these were hard. I was afraid to go all the way down for fear I couldn't get back up again but I managed. The bar is hurting my shoulders too (even though I have a foam cushion) so I think I'm going to stay on this weight for a while.
Overheard Press: 5x5@ 55lbs. I tried going up to 60 lbs. but just couldn't do it so I stayed at 55 lbs. It was pretty hard and may have to stay on this weight for a while.
Deadlift: 1x5@ 185 lbs. Okay, this was waaaay too hard. I swear I'm going to get a hernia, plus my hands just can't grip well. I still haven't gotten gloves yet.
gym challenges: 50 body squats, 1 minute leg lift,1 minute plank. Done!
Question of the day: Is it possible to train for a half marathon and stick with SL as the runs gets progressively longer later? I would hate to lose all the SL fitness.0 -
Right, I feel I can properly join in this now.
First night at the gym after my session with the trainer. And he was there with another client, so I was on best behaviour, wanting to show I had learned...
Squat: 5x5 @ 55kg
Row: 5x5 @ 41.5kg
Bench: 5x5 @ 24kg
I had squatted 60kg on Tuesday with the trainer but I wasn't confident I could do it without him standing over me, so I backed off a bit. I have my fractional plates, I'll add a kilo at a time now!
The trainer popped over at one point to say I was doing really well, but to push down more with my heels, which indeed I had been forgetting.
The bench was a bit embarrassing. I suppose I was tired, but after a warm up with 6kg and 10kg dumbbells, I picked up 16kgs, lay down ... And could not move the things. At all!
So, somewhat embarrassed, I put the 16s back and got 14s. And the same thing happened. I ended up with 12s, which thankfully moved! And actually felt too easy. Interesting...
I swear I did bench press with a 30 kg barbell last week. But maybe dumbbells are harder? My trainer told me I'd be better with them, as my left arm is weaker than my right, and also because I am a bit afraid of getting stuck under a barbell :-) But I'll see how I go.
And man, I did proper rests in between after he was insistent about how important it is. I mean, I know that, but it's boring and it makes the whole session so much longer! But I will behave now, especially as I get to heavy weights for me.0 -
Hmmmm, just read the FAQ on here, and maybe I'll go back to the barbell for the bench after all! Smaller increments would be a good reason, if nothing else.0
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Nice work @Ariadnula and yeah, I find dumbbell weight and barbell to vary greatly. I'm up to 100 lbs (barely got 105 for 3 reps recently) for barbell bench but I'm still working with 30s for dumbbell. I don't know the kg conversion though. I like using both db and bb for bench. Also, it's common for one to be a little weaker than the other, so can base the dumbbell weight on the weaker arm as you work up, while with barbell the stronger side can compensate a little for the weaker one.0
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Ah, thanks, interesting about the differences. I'll experiment, I suppose. And yeah, the conversion - I just halve the pounds to get some idea. So your 105lb lift is ... Well, I'd guess at 52kg.
And ... I just went and checked and its 47kg so I obviously need to halve it and then go a bit lower!0 -
1 rm testing for squats160 x 1 165 x 1 170 x 1 175 x 1 180 fail
Then 5x8 @100 well it might have been 6x8 but lol I'm not sure0
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