Ja-new-ary(ou) in the making: Workout Check-in
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Missed my workout on Monday, wasn't feeling well.
Lifted today:
Squats: 5x5 40lbs
Bench press: 5x5 30lbs ugh, they were difficult
Rows: 60lbs
A guy at the gym was doing the 5x5 too. We talked about the app and he showed me how it worked on his phone and I definitely have to download it.0 -
Back to normal, hopefully!
Monday - derby, Tues - lift, Wed - derby, Thurs - climb, Fri - Lift, Sat - climb with kid.
Tuesday's workout.
Oy. Been out of this way too long. But, I tried a new location, and this gym has a glute-ham raise machine! Looking forward to trying that out.
Squat - 3x5 at 105 lbs. Form felt solid. Major quad DOMS still though, even with the drop in weight. Hopefully it subsides by Friday.
OHP - 3x5 at 55 lbs. Felt pretty good. Most reps were really good on form. 5th in the last 2 sets I had to fight to not arch by back.
DL - 1x5 at 155 lbs. These felt pretty good. Especially since it has been nearly 6 weeks since I DL'ed. Oops!
Row - 3x5 at 70 lbs. Too light, but I had already packed up the Olympic bar and the fixed bars go up by 10s. 80 would have been too much since this was supposed to be a light row day.
Close grip bench press - 3x8 at 60 lbs. Last rep was pretty grindy, but got them all.
Barbell curls - 3x8 at 40 lbs. Not bad.
Cable crunches - 3x10 at 55 lbs. Felt good.
Significant DOMS today in quads, hips, and a bit in my back, but managed derby practice with no issues.0 -
Lower hypertrophy tonight
Front squat 1x8 30,4x8 35kg
DL 1x10 50,55, 3x8 60kg yeah I know not DL into tonight's program
Leg press instead of lunges prob should have done lunges as I struggled
Single leg 2x8 15, double leg 2x8 40kg
Leg extensions 4x10 15kg
Leg curls 4x10 15kg
No calf work past it by time the machine was free
Lesson from tonight's lifting: when a program says to have yesterday as a rest day it's a good idea to follow the instructions. Having next three days off.0 -
@taxgirl1 hope you are feeling better today. Definitely download the 5x5 app....I use it every session and it is really motivating for me...plus takes the guesswork out of what I should be lifting.
Rest day for me today.....I too am learning why rest is important!0 -
Was in and out of the gym yesterday since switching to 3x3 for squats (115lbs) 3x5 for OHP(62.5lbs) and 1 set of deadlifts (got 2 reps at 175lbs, then took some plates off to finish off my 5 reps)
Really working my squat form and realizing how much depth I was sacrificing by increasing the weight.0 -
Woo! First week back to GBB! I noticed I've been pairing the Wendler lifts with the similar strength work of each workout... I didn't even mean to do that! xD ah well
I tried to jup rope during my warmup and that was pathetic ha!
Pendlay Row 5
77.5x5
90x5
102.5x10 (although the last 2 were a little hitched, I think. But I paused for half a second at the top, they count!)
EMOTM x8 - HEAVY chin-up/pull-up x1-3 (alternating grip each minute, all knee in)
I did 3 with all my bands x2, 2x2 with red and black, 2x1 with red and blue, then 1 with red only for chins, and 1 with red and blue for pulls. I will stick to red and blue next week!
4 rounds of double KB (25lbs)
- wide sumo deadlift x5
- front squat x5
- push press x5
- thruster x5
- 60-90s rest
first 2 rounds weren't too bad, 3rd felt lousy and i had to fight through the 4th but it felt more "right" than the 3rd. I might be able to handle the 30s for a round or 2 next week
EMOTM x6
KB deadlift pop squat x3 (35lbs)
Hanging knee raises RAT 10/8/10/8/8/12
My grip was so shot after the first 3 rounds. I need to work it back in. My callouses are peeling/reforming! xD
All in all nice workout. got 5 heros before and after. Might bump that number up next time as they don't feel so bad anymore
@christch I would def. recommend when starting a new program to stick to how it is written, at least for a week or two. More is, most of the time, not better.0 -
2016 starting weights for Stronglifts 5X5s!
Squats - 195 lbs
OHPs - 80 lbs
Deads - 200 lbs
Bench - 125 lbs
Rows - 115 lbs0 -
@krokador I didn't intend to do the 4 days in a row - hubby and I are going out fri night and I didn't want to miss my session and there wasn't any chance to get in this wkend. When I looked at the exercise list in gym it looked like I'd missed something off it and I'm so used to doing more just added more. Haha doms awesome this morning will need to get the foam roller out.0
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Some new people at the gym tonight, but they weren't coming near the racks so I was happy to welcome them! Mentally, I mean, I didn't go round shaking hands
Squats: 5x5 @ 71.5 kg - back to my previous max weight, so next workout will be uncharted territory
OHP: 5/5/5/4/4 @ 21.5kg - oof, that extra half kilo makes a difference
Deadlifts: 1x5 @ 61 kg - I feel like I've 'got' these now, so will start to build on that
Dips: 2x10
I messed about with adductor pulley pulls for a wee while and then realised I was going to die if I didn't eat soon. Home, grub stuffed into face, all good.0 -
Stronglifts rest day
Goblet squats-3X5X 25
Kettle bell swing-22X7X 250 -
Today's workout...
Squats: 72.5kg - 5/3/4/5/4
Bench: 30kg - 5x5
Row: 50kg - 5x5
Shrugs: 15kg - 3x8
Skull Crushers: 15kg - 8/4/4
Curls: 15kg - 8/8/6
Hyperextensions: 10kg - 2x10
Cable Crunches: 23kg - 3x100 -
It appears I lost a whole bunch of leg and grip strength since I've been gone. Understandable since I was not walking much for weeks.
Conventional DeadLifts - worked up to 150lbs x 8 reps (from 95lbs). Tried 155lbs and failed.
Planks
Front squats - skipped.0 -
Hey all - is a slippy barbell on deadlift an issue of hand grip weakness or is it something gloves would help? I'm still really new here, and last time I did DL it was 1x5 @ 135 lb. Everything felt fine except I felt the barbell might slip out of my hands. I'm trying not to be impatient with my body but it's frustrating when it's your HANDS that are going to stall you out on deadlift, amirite.0
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BethAnnieT wrote: »Hey all - is a slippy barbell on deadlift an issue of hand grip weakness or is it something gloves would help? I'm still really new here, and last time I did DL it was 1x5 @ 135 lb. Everything felt fine except I felt the barbell might slip out of my hands. I'm trying not to be impatient with my body but it's frustrating when it's your HANDS that are going to stall you out on deadlift, amirite.
Grip, mostly. And chalk helps A LOT. I hate gloves, they actually slip around on my palm and make my grip feel less secure. There are hook straps you can try (I have not. Just throwing it out there.)
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Ooh chalk! Thank you!! I think I'll try that out while I wait patiently for my grip to catch up. Maybe gloves after that. I'm probably not in need of the hook straps yet for my wee 135 lbs but maybe someday 0
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BethAnnieT - someone on here mentioned to me that I might choose to do the opposite hand grip where one is under and one is over the barbell. I have been able to go from 135 up to 150 now.0
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fanncy0626 wrote: »BethAnnieT - someone on here mentioned to me that I might choose to do the opposite hand grip where one is under and one is over the barbell. I have been able to go from 135 up to 150 now.
Oh yeah. I do over/under grip, too. That does make a big difference.0 -
@BethAnnieT I have a hand strengthener ball that I keep on my desk at work - good for stress relief as well as strengthening my feeble fingers. And while I wear gloves for most lifts, I actually try to take them off for deadlifts as, yes, they slip a bit. I haven't tried an over-under grip yet...0
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fanncy0626 wrote: »BethAnnieT - someone on here mentioned to me that I might choose to do the opposite hand grip where one is under and one is over the barbell. I have been able to go from 135 up to 150 now.
Thank you! I have seen this in photos and videos and wondered what its purpose was. I'm going to try it. Thanks again! 0 -
bluefish86 wrote: »Today's workout...
Squats: 72.5kg - 5/3/4/5/4
Do you mind if I ask what happened here? Did you fail onto the safeties on the sets where you did 3 or 4? And then carry on? Or did you decide at the top that it was too much and re-rack? I just ask because I haven't had to use the safeties yet but I can see it coming, and it scares me! I can't imagine failing and then getting straight back to it. (For one thing, I couldn't lift the loaded bar back to the top - I'd have to take all the plates off!)
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bluefish86 wrote: »Today's workout...
Squats: 72.5kg - 5/3/4/5/4
Do you mind if I ask what happened here? Did you fail onto the safeties on the sets where you did 3 or 4? And then carry on? Or did you decide at the top that it was too much and re-rack? I just ask because I haven't had to use the safeties yet but I can see it coming, and it scares me! I can't imagine failing and then getting straight back to it. (For one thing, I couldn't lift the loaded bar back to the top - I'd have to take all the plates off!)
Using the safeties on the squat rack is actually not that hard. Once you realize you can,t go up, if they are properly set, all you have to do is let yourself sit down until the bar rests on the safeties. Yeah, you have to take the plates off, and it's a hassle, but really not that scary!
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bluefish86 wrote: »Today's workout...
Squats: 72.5kg - 5/3/4/5/4
Do you mind if I ask what happened here? Did you fail onto the safeties on the sets where you did 3 or 4? And then carry on? Or did you decide at the top that it was too much and re-rack? I just ask because I haven't had to use the safeties yet but I can see it coming, and it scares me! I can't imagine failing and then getting straight back to it. (For one thing, I couldn't lift the loaded bar back to the top - I'd have to take all the plates off!)
Using the safeties on the squat rack is actually not that hard. Once you realize you can,t go up, if they are properly set, all you have to do is let yourself sit down until the bar rests on the safeties. Yeah, you have to take the plates off, and it's a hassle, but really not that scary!
Thanks for the reassurance! I do have the safeties set well, I think - they're just about an inch or so under the bottom of my squat so i don't have far to go. It's all in my head!0 -
Thanks for the reassurance! I do have the safeties set well, I think - they're just about an inch or so under the bottom of my squat so i don't have far to go. It's all in my head!
at least you're taking all that weight seriously, which is probably a better thing than being too casual.
fwiw, my experience was, if it's going to happen for me, then it'll probably be at the very bottom of the range anyway. reversing direction and getting out of the hole is the hardest part of the entire rep, so yeah. it turned out that failing was pretty straight forward for me. my body was begging me to let it sit down anyway
so i let it, and that was pretty much it. it wasn't so much losing control - more like those times when you try the first pull on a deadlift, and realise that it's not going to come up so you just let it go and regroup. it seems scary because you think of it as something that 'happens' to you, but you have more control over it than you might think.0 -
Different night for me, as I lifted after freight day. The good part was, we actually got our freight today when it's normally scheduled. Kept work busy then gym afterwards. Did things a little different for lower hypertrophy and think I'm liking the minor changes, at least so far. We'll see how it goes over the month. Main thing is going to just do leg curls on power days and I moved the sumo deadlifts over to hypertrophy instead of messing around with them after my regular deadlifts. My calluses ache too much by the time I worked on them (as that's more my grip issue than slipping or anything). My thighs were feeling it a little by the time I was done with tonight's session.
53 - Lower Hypertrophy
front squat 3x8 @ 90 and 1x8 @ 110 - not bad, tad achy but still moving up. Got slower by the end of the last set, with the crossed arms stance.
curtsy lunge 4x9 @ 85 - okay though an occasional misstep and had to re-situate.
good morning 4x12 @ 85 - nothing unusual there.
rdl 3x8 @ 135 - giving these a try as more than just a way to warm up for main deadlifts.
sumo deadlift 3x5 @ 165 - first set was awkward but it got better.
leg extension 4x8 @ 95 - need to learn to increase in smaller amounts than 15 on it.
seated calf 4x12 @ 115 - eh, calves.
Oh, and if anyone is curious since I've been doing PHUL and how long the workouts might take. It usually takes me just over an hour, even with my little additions. I can take around 2 hours on nights where I add cardio after and even a tad over when it's the long run, but tonight was less than an hour and 15 minutes for the actual workout.
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Do you mind if I ask what happened here? Did you fail onto the safeties on the sets where you did 3 or 4? And then carry on? Or did you decide at the top that it was too much and re-rack? I just ask because I haven't had to use the safeties yet but I can see it coming, and it scares me! I can't imagine failing and then getting straight back to it. (For one thing, I couldn't lift the loaded bar back to the top - I'd have to take all the plates off!)
I've only had to use the safeties once while squatting... usually, my form will suffer first, which is when I know to stop. I don't see the point in going for a 4th or 5th rep when my knees are wobbling like a baby giraffe!
I've had an injured shoulder for about 7 months, so I'm very careful about setting up properly and keeping my alignment when doing any lifts. I got sloppy doing OHP once and ended up dropping 60lbs on my face, so now I pay extra attention.... and if I can't do a lift with proper form, I don't do it.0 -
bluefish86 wrote: »I got sloppy doing OHP once and ended up dropping 60lbs on my face, so now I pay extra attention.... and if I can't do a lift with proper form, I don't do it.
Yikes! Yes, good point. I like the baby giraffe knees description, too
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A rare day out of the office for me so experienced the quietness of the gym at 10am for a change.
SQ 5X5 @ 60kgs back to where I was before I hurt my back so pleased with this.
OHP 5X5 @25KGS am trying to persevere within Olympic bar
DL 1X5@67.5kgs concentrated on keeping my hips level and no back pain today. Yay!
Underhand lat pull downs 3x8 @40kgs
3x8 press-ups
3x6 back extension thingies with 10kg weight
Could happily have done more but had an appointment I needed to get to....0 -
kimiuzzell wrote: »SQ 5X5 @ 60kgs back to where I was before I hurt my back so pleased with this.
Hurray! Well done.
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Thank you! I was very pleased... Now to work on increasing it a little more!! My bodyweight is 75kg so obviously aiming for that in the longer term but hoping to nail 62.5kg SQ by the end if the month. Doesn't seem a lot but that sort of increase each month would have me at that target in the summer....I'll take that!0
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Last night lower hypertrophy
Warm up: all Bw
Good mornings
Squat to stand
Bear squat rocks
Pull aparts
Lat shrugs
Dead bugs
Clamshells
Superset A
Front squats 85# 3x5
Deficit reverse lunges 25# DBs 3x8
Leg lowers (ab) 3x10
Banded hip abductions 3x10
Superset B
Sumo deadlifts 135# 3x6
Ham rolls 3x12
Windmills 15# Dumbbells (this is a cool core exercise I learned from girls gone strong for kettlebellsbwhich I don't haves. Still good with DBs tho)
Superset C
Single leg hip thrusts body weight 3x12
Banded hip abductions in bridge position
Assisted pistol squat 3x4 (crapolla that's rough!)
Russian twists 25# 3x12
Straight leg sit ups 25# 3x10
Stretching
Took 1 HR, 40 min all together. The warm up took 20 min, damn sore piriformis. Cajoling the husband along = 10 min.0
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