February - Leaping through those workouts!
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yesterday, SL5x5 plus C25K W3D3.
SL5x5
Squats 5x5 @ 75 lb
OH Press 5x5@45 lb
Deadlift 1x5 @ 135 lb
Hoping to do W4D1 today. I'm so sore this weekend, legs especially.0 -
StrongLifts 5X5
2-13:
Squat: 5X5 70lbs
OH Press: 5X5 55lbs
Deadlift: 1X5 115 lbs
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Left work so late last night as manager had some struggles with the final numbers and we had to wait until it got figured out. Normally scheduled until 10:30 pm as we're often done even a little before that. Got in my car at 11:20 pm instead. Still went to the gym but skipped a little bit and only did very short bits of cardio. Last day at the big gym. Tad sad as it's a good gym. Guy at the desk said I could come in some time and told me the nights he works. He was friendly at least and joked about me getting in before midnight on the maybe deadline cause I still have no idea if the 14th was when it ended or if should have gotten the whole month since I paid all of january before I cancelled so technically it should be a month based on that schedule and not when cancelled but eh, whatevs. Also, probably last regular power as I'm switching things up a little to work on this lifting at percentages and attempting to peak for the meet.
74 - Upper Power
bench press 3x4 @ 110 - still a struggle on the last reps
decline bench 3x10 @ 65 - just for fun since new locations don't have a decline bench
overhead press 3x3 @ 85 - still hard but a tiny bit better than last time
overhead tri ext 3x10 @ 40 - dropped it down a little
pull up attempts 3x1 - almost there. Can't get my chin over the bar yet but close.
chin-up 1x1 - Turns out I can do one. Though my elbow isn't a fan of underhand grip.
5 minutes on stairmaster because... stairs. 15 minutes on rower. 10+ minutes in dry sauna.
I have video of a pull up attempt that I'll put up on instagram one of these days. I only had to use the short step and not the taller ones to reach the bar, lol. I am thinking of having pull ups as part of the upper body days. May actually be able to do one soon, which isn't bad since I haven't really done negatives or anything to train it except on the rare occasion.
Happy Valentine's Day and Singles' Awareness Day to everyone.
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Into new territory with the OHP, yay! Cracked 23kg this morning.
SQ: 5x5 at 35kg. Checked form and looked pretty good, but I'm going to be cautious and repeat this weight again.
OHP: 5x5 at 23kg. Yay, felt pretty good!
DL: 1x5 at 60kg. I'm going to stay light on deadlifts for a while I think until I'm sure my back issues are completely resolved.
Followed up with M&F KB Day 10.
Goblet Squat: 5x5 at 12kg
KB Swing: 16x10 at 12kg.0 -
Well I'm back, again, I think. Been lifting again for a few weeks, just finally getting back to mfp.
Squat 5x5@75
Ohp 5x5@ 70 - these were totally ugly, definitely will repeat this weight before killing myself at 75 lb. last three sets, although completed, were really more push press than anything. Had to come up with extra oomph behind each rep
Dl 1x5@ 850 -
Long day. Had work which included wearing makeup cause Valentine's Day and such, so an excuse to wear fake eyelashes I had that had little red bows on them. Also have on fake nails, which is harder to use for typing and on my phone but didn't affect lifting at all. Decided to try and test again on squat before switching to this peak cycle. Filmed too, which made for a very long session in the gym with rest and all the stuff involved. Getting the numbers together to start training in attempt to peak for the meet.
75 - Lower Power
high bar squat - 1x3 @ 165, 1x1 @ 185, 1x1 @ 195, fail @ 205, 1x1 barely @ 200. The last attempt is still a new PR for me. It was also the slowest, grind of a rep that I've ever had in squats. Barely made it up.
deadlift 3x3 @ 215 - heavy but managed
leg press 3x8 @ 180 - just did 2 45's on each side. I tried pushing the base up with my hands to test the weight and the one at new gym is definitely heavier than 15.
cable kick backs 3x8 @ 30 per leg - just for fun
So far basing my numbers off a 3 rep range. Bench would be 110, then 190 for squats and 215 for deadlift. This gives me an esitmated 1 rep max to aim for of around 122 (probably go for 125), 211 (round down to 210 on that one) and 238 (240 maybe) as numbers I'd be working towards.
Looking up APA rules and such. One interesting aspect is the uniform as there is a requirement to wear singlets (basically similar to what wrestlers wear). Something I've never worn before, so that will be different.0 -
So... you were lifting while wearing false eyelashes with bows on them?! I love that idea. Especially combined with the singlet
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DawnEmbers wrote: »So far basing my numbers off a 3 rep range. Bench would be 110, then 190 for squats and 215 for deadlift. This gives me an esitmated 1 rep max to aim for of around 122 (probably go for 125), 211 (round down to 210 on that one) and 238 (240 maybe) as numbers I'd be working towards.
Looking up APA rules and such. One interesting aspect is the uniform as there is a requirement to wear singlets (basically similar to what wrestlers wear). Something I've never worn before, so that will be different.
I tend to actually have a higher max than what my 3RM seems to predict. So you might actually have more in the tank than you think. I assume you'll still be rather conservative with the openers though, right?
Man, I really kinda want to do a PL meet at some point. There were a few ones about 45 mins from here I think I might be able to make, but I ain't even trying to really powerlift atm lol. Also the thoguht of wearing a singlet? Ugh! lol0 -
Sunday 2/14
SL5X5 - A
Squat: 5x5 @ 65lb
Bench: 5x5 @ 55lb
Row: 5x5 @ 75lb
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Stronglifts Workout
Squat-1X5X 95/105/115, 5X5X 125
Sumo squats-5X5X 110
OHP-1 X5X 45/50/55/60, 5X5X 50
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
DL-1X5X 1500 -
M&F KB Day 11
Alternating Press 2x5,4,3,2 at 6kg
Band Assisted Pull up (3 bands) 2x5,4,3,20 -
Last night's session
Db bench 1x12 9 kg,5x5 14kg
Bench 3x5 35,2x5 37.5, 1x2 38.5, 1x2 40kg alot harder as already had done db bench first while waiting for rack
Seated row 1x5 40,1x5 47, 5x5 40+kg 47 just a tad heavy
Lat pull down 5x5 40kg
Preacher 3x5 20kg
Pullup negative 4
Messy session too many bodies not enough gear and way to hot.0 -
@Ariadnula - Had a t-shirt on last night for lifting with the eyelashes and fake nails, but did have batman socks on too. hehe
@krokador - Yeah, not doing it for the fashion, that is for sure. Have to wear singlet and a t-shirt under so material covers back for squats and bench. They also have rules on bras even as they can't have wiring or "support"... And yes to the openers since you want to be certain you can do the first lift no matter (from the tips I've seen online and advice posted in my bodybuilding.com journal forum post). Treating it kind of like the very last warm up, so like with bench thinking of something like 95 since that's usually my last warm up weight and can definitely even pause and everything with it. Not sure on squat and deadlift. As for 3 rep to 1, it seems to not be that far off at least if I'm working my way up when testing. I can do 190 on squat for 3 as my working set last weekend but couldn't get 205 for 1 last night. Looking at training squat and deadlift on separate days, so that should be interesting, though on the week near the meet when focus on just the openers I'd probably do all three together since they are all done in the same very long day at the meet. Need to practice lifting to the cues too since not used to that either.0 -
Tonight's session
DL 1x10 50, 1x5 60,65,70,72.5,1x2 75kg much better with change in stance
Front squat 1x5 35,2x5 37.5,40,45kg
Leg extensions 5x5 20kg
Hammy curl 5x5 17.5 kg
Another really hot night just about to hot to lift.0 -
2/16/16
SL5X5 - B
Squat: 5x5 @ 70lb
OHP: 5x5 @ 45lb
DL: 1x5 @ 115lb
I slept weird on my wrist. I woke up and my hand was bent back under my head (I sleep on my arms). So, my wrist was bugging me a bit. I attempted upping OHP to 50lb. I got 2 reps in and that's all she wrote. lol0 -
Stronglifts Rest Day
Goblet squats-3X7X 30
Russian kettle bell swing-17 X9X 30, 5X 10 X 30
I am feeling pretty strong at this weight so I added an extra swing to five of the sets. I will continue to do this to the rest of the sets for the next week then move up to my 35 pound kettle bell.0 -
Squats: 9/5/5/5/5 @ 80kg - there's a silly story behind this
Deadlift: 1x4 @ 72.5kg - I'm really pleased with that.
OHP: 3/3/4/4/3 @ 23.5kg
Oh boy. I had decided to deload on the squat, because I've occasionally felt some pain in my hip (when getting out of bed, not when squatting) and I thought, well, it'd be good to drop down for a wee while.
So tonight I thought, OK, I'll drop to 70kg (from 78.5kg) and do 3x10*
I do all my warm ups, I load up 70kg, and I start to squat. And man, it was really hard. "Good job I deloaded," I thought, and I bailed at 9 on the first set.
Rest time.... Standing bored, looking at the clock, looking at the plates ... and I start to count. And I'm an idiot! Yep, what I thought was 70, was 80. The most I've done to date - so much for a deload! AND I normally creep up in 0.5kg increments, so I'm amazed I made it to 9 reps at all....
Anyway, at that point I just went ahead and did four more sets of five
* That wasn't based on any careful plan, and actually I think I should go for 60kg, 3x8 and focus on going really deep - maybe next time!0 -
Wow, @Ariadnula that's pretty darned good, especially by accident!!
Back to the gym in the morning for me, so just did some kettlebells this pm.
3x10 goblet squats @8kg
10x10 kettlebell swings @8kgs
Looking forward to getting back to it properly!!0 -
Monday
Squats 5x6 175lbs (warmup 45/95/135/155) - these went okay. Had some weak form on the later sets and overall not feeling it.
Planks
Barbell Lunges 3x10 45lbs - I tried these again as lifting shoes make them easier, but my ankle still really hated these. I'm gonna skip them for a bit longer.
Tuesday
Bench 5x6 95lbs (warmup 45/65/80) - I was nervous to do these as I had no spot, around 95lbs is when I want someone there. Turned out, these were really easy and I was banging the sets out with little rest.
Dips
Rows 3x5 95lbs - I should of upped the weight or reps on these, it was too easy.
So an iffy squat day and a really good chest/back day!0 -
Lifted weights earlier today. Makeshift first start of the Peak Cycle attempt as I need to get a notebook and figure out the exact lifts and days since I have just under 9 weeks. Tuesday is OHP and shoulder focused. Saturday is going to be bench press. Wednesday is squats (though will include sumo deadlift) while Sunday is deadlift with low bar squat warm up. I did ask at the gym about the bar in the rack and it is confirmed as 45, as is the leg press. Good to know.
Upper 1 - Shoulders
Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80
30 minute run on treadmill while watching Food Network.
Had a me day since I am single and worked Sunday. I got dressed nice and wore the heels I bought for stepsister's wedding. Went to French bakery place and got food. I ended up there at happy hour, which worked well. Got a kobe slider, parmesan fries, sipping chocolate with fruit, marshmallows made there and a little brie. I purchased 2 little chocolates, 2 macaroons, a pineapple brioche and a croissant to eat over the next week. mmm Then I went to the mall since I had a giftcard for Victoria's Secret to use. Also got some high waisted black pants for work from H&M. Tried on a couple of things at VS. One was a shirt that said "no flex zone" that I tried on just to take a picture of myself flexing in it, hehe. Also, tried on swim suit top and two bottoms. Bikini, which is still tough for me with my extra body weight being in my stomach and the excess skin but I'm trying to get the courage to one day get a suit. Hopefully for this summer but we'll see.
Tomorrow is squat day and laundry time. Woot! ;-)0 -
Your "me" day sounds just fab, Dawn!!
Today was my first visit to the gym for a couple of weeks and boy could I tell. I have to say, that I had never given skiing enough credit for the work it entails. I've been doing it for 30 years and so no longer really think about it, I just love it and do it, but I don't ever really feel that I am working, if that makes sense, and the way that MFP says I've burned 3000 extra calories a day just doesn't compute with me really.
Anyway, after 4 days rest, my legs still have the mountains in them....I deloaded as per the 5x5 app due to the couple of weeks away, so 10% off where I ended and I struggled through my squats. I really did feel as though my legs didn't belong to me by the time I had also walked into work. Honestly, it has taken me by surprise completely! (and it shouldn't have done, really). Anyway, I'm back in it and am learning to respect my body and its efforts and limitations!
So:
Squats - 5/5/4/5/5 @60kgs. I suppose I could count the middle set as a full one, but I just wasn't happy with the last rep, so this way I will have to stick with this weight next time and build from there.
BP - 5x5@35kgs. Harder than I expected.
BR - 5x5@37.5kgs - This was fine - the only thing I felt I could have done more with!
Also did some dumbbell lunges, goblet squats and some inverted rows while I was in between sets or waiting for the right bit of kit.
I feel like a beginner again, for goodness sake!0 -
@kimiuzzell I appreciate you feeling like a beginner from the time off, but those are pretty good weights after a deload, I'm sure you'll be back in the groove quickly!
@DawnEmbers your me day sounds fabulous. I'm excited to see how you go over the next 9 weeks!
AM:
M&F KB Day 12
Goblet Squat 5x5 at 16kg
Swings 19x10 at 16kg
PM:
SQ: 5x5 at 35kg. I'm inclined to be cautious and stick with the same weight for a week at the moment.
BP: 5x5 at 29.5kg. First set was hard, wasn't sure I would make it, but the middle sets were easier. Last rep was challenging but fine.
BR: 5x5 at 36kg.0 -
Hope you guys don't mind me joining :-)
Yesterday was day 1
Squat 5x5 @ 45
Row 5x5 @ 65
Press 5x5 @ 45
My shoulders are sore today! :-)0 -
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Here's yesterday's SL workout.
Squats: 5x5@110 lbs. - My form is good and I can finally get all the way down although I don't plan on increase too much weight since my thighs are getting bigger with lots of fat on top.
Overhead Press: 5x5 @55 lbs. - I'm amazed I did these overhead presses and thought I'd struggle. It's funny how much I can feel my abs working when I'm doing these exercises. I'm kind of scared to move to 60 lbs. but may have too.
Deadlifts 1x5@ 135lbs. I love these exercises. Good form. Maybe I'll move to 8 reps.
Cardio: 30 minute intervals. I'm current training for a half marathon which is coming up in early March. I've managed to do one long run of 11 miles two weeks ago but due to the the weather, I definitely need to catch up.
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So yesterday was beautiful, and I didn't want to pass up the opportunity for a run since I'm already so far behind where I should be for a race in April my dad conned me into. But it was also a lift day, so I attempted both, and it went way better than it should have!
Run: 3.5 miles
Squat 5x5@80
Bp 5x5@75
Row 5x5@75
So this went way better than expected. I had some massage therapy done over the weekend... And altho there are still issues it helped a lot ... Last week 70lb bp was really bad crunchy sounding in my shoulder. Yesterday it was fine. Also, my range of motion on my rows is finally right, and 75lb felt better than 45lb did. And knowing flexibility is one of my issues I was totally amazed that I am still getting below parallel in my squats. Things just kind of clicked... An it was great.0 -
Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115, 5X5X 125
Sumo squats-5X5X 110
BP-1X5X 65/70/75, 5X5X 80
OHP-1X5X 45/50/55/60, 5X5X 50
BR-5X5X 85
DL-1X5X135
Now that I am doing full body workouts every other day I have decided to deload workout B on workout A days and the opposite. I do not want to over train and develop issues. So today I did a deload on the OHP of 10lbs and 15lbs on the DL.0 -
StrongLifts 5X5
2-17:
Squat: 5X5 75lbs
Bench: 5X5 70lbs
Row: 5X5 60 lbs
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Had both boys with me yesterday, and they actually did very well in the gym. Thing1 wants to get a trainer and start lifting weights (lol he wants a girl trainer), I guess he is getting to that age.
I think a lot of my lifting issues are in my head, if that makes sense. I think the weight it too heavy, what if I drop it, etc is always going through the back of my mind when I'm lifting, so I think it undermines my gym time. Really trying to work on the little voice in my head.
Yesterdays workout
Squat 185lbs 5/5/4/5/5 I should have got this
OHP 65lbs 5/5/5/5/5
Deadlift 160lbs 1x5
I find the OHP the hardest to do.
On off days, I'm going to hop on the elliptical machine and try to get in 30 mins of cardio (which I really, really don't want to do, but will to help with the loss, I hope).
raisingcropsandkids - Welcome! Always great to see new faces!
hanlonsk - Great job on pushing through! Awesome when things just start to fall well into place.
dcresider - Awesome job!
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Good to see some new faces in here, it's great to see everyone's workouts and progress.
M&F KB Day 12 this morning.
Alternating Press 4x 5,3,2 at 6kg.
Band Assisted Pull up 4 x 5,3,2. Three bands for the sets of 5 and 3 and two bands for the sets of 2.
Netball training tonight. Calf has improved a lot, so might be able to do a bit of running.0
