March-ing in to Spring!
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I'm loving bench press at the moment, slowly working my way up, but feeling nice and strong on them at the moment. Still taking it super easy on squats, but my chiropractor has been happy with my progress in the initial treatment phase so I'm going to slowly and carefully start increasing weight.
Back Squat: 3x5 at 25kg.
Bench Press: 5x5 at 33kg.
Barbell Row: 5x5 at 33kg.0 -
i am so over the squats. so so so so so so so so SO OVER THE SQUATS. but i went to the gym very late in the day, after doing 200 of them on webcam and still not getting it right, and i did fricking front squats with the bar and goblets with a 20lb weight instead.
i'll front squat if i have to. i am so angry about the way my torso will not stay upright i'm in a burn-the-world mood, and if i have to do bloody front squats for the rest of my life to beat that forward lean then i'll bloody do them. i also did a bit of ohp, some rear-rotator cuff work, and deadlifts up to 120 that i wasn't too happy with either.
because i'm not in a mood to be happy today, basically.0 -
Stronglifts Workout
Squat-1X5X 95/100/105/110, 5X5X 115
Sumo squats-5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 50
DL-1X5X 135
10,000 Kettlebell Swing Challenge
Russian Kettlebell Swing- 25X 10 X 25 = 250
Day 25 Challenge Total = 9,120
Yay! I am still going strong and plan to finish above my challenge goal!0 -
trainer day, and whoop whoop. i'm excited because:
a) we are moving to 531 for my bench press. this because i did 5x45, 5x55, 3x60, 2x70 for warmup and then got two reps at 80 before i called it myself as too heavy. so instead i'm taking 80 as my base weight, and i did my first 531 workout instead with 5x50, 5x60, 5x68. and the entire thing went fine. next up will be [whatever. i'll look it up when it's time]. i liked the adjusted sets much much better. bench has been too heavy for me to really be behind my own form recently.
b) i re-checked form and intentions for dimel deadlifts, which was GREAT because i was really just doing a short-form good morning on them. so a whole mess of warmup/form finding reps at 75, and then 3x15@95 and i was walking extremely funny by the time that was done, so it's win.
c) i called off the squatting. told mr t i'm so over them and in such a temper about them i want to stop completely until i get my good nature back, and do something else. told him i want to front squat, and did sets of 3 at 5lb increments up to 55 with little plates under my heels.
then i kept the little heel boost and tried a few sets of 5 back squats at that same 55lb with mr t watching me like a hawk. THEY WERE FINE. i did two or three sets. then i tried exactly the same squat, without the plates and sure enough. forward lean hits at about the 1/4 point.
so i'm done with feet flat on the floor. i get it, should try for blah blah etc etc. but i've been trying for two years to fix that left ankle and it's not a flexibility issue; it's a hard stop. all i've done is take turns screwing up my neck, shoulder, upper back, mid-back, si zone and knees. so i'm done. from here in i'm doing front squats to activate my torso and i'm not doing any squats without help from the plates.
and i'll think about investing in shoes if/when i sign another contract.0 -
Cardio day. Worked 9 hours then did 30 minutes on the elliptical. :-)0
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10,000 Kettlebell Swing Challenge
Goblet squat-3X7X 25
Russian kettle bell swing-50 X 10 X 25
Day 26 Challenge Total = 9620
Almost done!
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Haha, love that cartoon!!
Finally got back in the gym today to lift. Deloaded massively but did a full workout before my daily 2 mile run.
Figure I can be back to previous weights by the end of April, so not going to stress about the deload.0 -
never seen that one. i sent mr trainer the two chocolate bunnies, which went over pretty well yesterday. 0 -
First lifting session for this month as been so busy with musical build- which I am now officially over and still have 5 weeks before show week.
So I took it real quietly
DL 3x5 50, 1x5 60kg
Front squat 1x5 35, 3x5 37.5kg
Bench 1x5 30,32.5, 3x5 35kg
Db bench 3x8 12kg
Seated row 5x5 40kg
Lat pulldown 1x5 40 couldn't pull bar low enough so dropped weight 5x5 33+ kg much better
Leg extensions 3x8 15kg
Hammy curl 3x8 15 kg
Have dropped nearly 5kg in upper body and 10kg in lower in the weights I'm lifting in 4 weeks, could be I was being a bit conservative in lifts today. Have also had a drop in bf too due to being so busy so that may also have a bit of an impact on lifts.0 -
To all my friends, due to the negative affect electronics have on my medicine for my Lymes disease and Anaplasmosis, specifically the cell phone and computer I have decided to pack them away for the next 5 months of my treatment. This means that I will not be logging on here until late August. I will miss everyone very much! I will log back on August 20th after my recheck.
PS I will get 10,000 Kettlebell Swings before the end of the month! Don't ever give up!
Mary from Minnesota0 -
Take care @fanncy0626 and keep doing you. We'll miss you around here but understand the absence for sure.
Lifted before work today since I didn't have to work until later than normal as I had a shortish shift. Meant less calories before lifting but seemed to go just fine. I was worried since last week I failed on the 3 rep scheme on the last set with 110.
Chapter 6: Bench Press
elliptical warm up 10 minutes
Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2
db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3
db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 40
Tomorrow is easter candy, 9 hour shift at work then deadlifts.0 -
fanncy0626 wrote: »To all my friends
gl with it and i really hope the focus on health will pay off for you.
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I can certainly feel yesterday's lifting in my muscles! My 2 mile run was tough this morning but it's done..... Back in the gym again tomorrow.
Happy Easter everyone xx0 -
Back to the gym - and back to stronglifts! It's been a bit of a strange week or two so my gym attendance has been patchy... and I was bored with all the accessory work in PHUL... I just love squats, really!
So today I got to the gym, got myself a rack, and started at a lowish weigh - and loved being back at it. I've got five weeks till I head off on our cycling trip, plenty of time to build up the weights again before I go.
Squat: 5x5 @ 60kg - I was a little alarmed at how hard this was
Deadlifts: 1x5 @ 60kg
OHP: 5x5 @ 21kg
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@fanncy0626 good luck, I hope that the change helps. I know you'll be busy and have completed lots more challenges by the time August rolls around!
Stronglifts last night after a big day travelling (about 7 hrs total car and train) to see Matilda the Musical. It was so good! I ate way too much though, the kids got churros and I couldn't resist and there was so much chocolate about. I had planned it to be a rest day, but we got home earlier than expected and I thought I needed to put those calories to good use.
SQ: 3x5 at 25kg
OHP: 5,5,4,4,4 at 25kg. Didn't feel confident of making this, but after getting the first two sets I thought maybe. Sometimes I warm into it in the later sets, but not this time. I'm close to a deload on this lift.
DL: 1x5 at 60kg, 1x5 at 75kg.
Not feeling terribly motivated today. Planned to do KB swings but we will see. Might take that rest day after all.0 -
i went wendler today and i guess we'll see how long this lasts. doing two lifts a day because i want to stay in step with mr trainer's patterns and i'll check in with him about this on friday.
dl 5x65/75 warmup. working 5x90/105, 10x115. did all of them as singles without a real break just to keep repeating the entire start-to-end form.
press: 8x30 warmup, 5x45/50/50, 6x50.
accessories: 3x10 rows @65, pulldowns 10x40/45/50. front squat 5x45x3, 5x50, 55.0 -
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fanncy0626 wrote: »To all my friends, due to the negative affect electronics have on my medicine for my Lymes disease and Anaplasmosis, specifically the cell phone and computer I have decided to pack them away for the next 5 months of my treatment. This means that I will not be logging on here until late August. I will miss everyone very much! I will log back on August 20th after my recheck.
PS I will get 10,000 Kettlebell Swings before the end of the month! Don't ever give up!
Mary from Minnesota
Best of luck Fanncy! And I will definitely look forward to your return.0 -
Busy weekend, hope everyone had a nice long weekend with their family/friends.
Hit the gym Friday:
SLs
Squat 5x5@155pds (not sure how I ended back at 155...but just went with it...it was kind of nice not having any knee pain doing this)
Ohp 5/5/3/5/5@ 70 pds (sooo started with 70 pds, 3rd set craptastic, so dropped the weight back to 65pds to finish it out)
DL 1x5@175pds - totally excited about this, heaviest one I have lifted!! Wooohoo
Sunday
SLs
Squat 5x5@165pds - no knee pain or any issues, was nice
Bench 5x5@ 105pds - woohoo very excited!
Barbell Rows 5/5/5/4/3 @ 120lbs - I dunno, maybe I am not meant to do these...
Jumped on the scale, no pounds lost, which I'm pretty annoyed with. Going to not eat any exercise calories back and see how it goes for the next month. I did lose .5 inches on the waist, which is cool but....you know how that goes.0 -
Stronglifts in the morning.
SQ: 3x5 at 25kg
BP: 5x5 at 33.5kg
BR: 5x5 at 34kg0 -
Nice job amyrebeccah.
Stronglifts
Squat 5/5/5/5/3 @ 170 pds - I just kind of stopped on the last two. Knee started twinging and the shoulder was as well, so I just stopped. Didn't even feel guilty for a change.
OHP 5/5/5/5/4 @ 70 pds - Forgot my arm brace, but really excited I was able to do most of it. Wrist started annoying me on the last set, so again, I just stopped.
DL 1x5@ 180pds - um omg can't believe I just lifted that...felt like doing the snoopy dance!
Overall really pleased with things. I just need to remember to bring my arm brace! Only going to the chiro once every two weeks and the knee is not hurting like it did! Yay!0 -
Been a few days since I've logged here, but I've been diligent with the lifts - missed one planned day of cardio.
Summary: Thursday, lifts, standard weights I've been using Friday: missed cardio, had a mini road trip and was gone all day. Saturday: extended warmup (20 minutes/20 movements instead of 10 min), lifts, bumped up the weight for bench and row...it was fine. Also, 7 mile bike ride for the whole family. Sunday: Hosted easter - ate too many carbs, felt ill all night and into Monday morning. Monday: Walked 2.5 miles with the hubby after dinner.
Today!
10 min. warm up, 20 movements
SL:
Squats: 2x5x45, 1x3x75, 5x5x110
OHP: 5x5x60 - this is ready to bump up, was easy
Deadlift: 1x5x120 - I bumped this up by 5lb today instead of 10. Was ok.
I hate squats. I have always hated them, I had hope that they'd grow on me - they have not. I do, however, LOVE what they do to my body - so I suck it up and carry on. With some colorful words included on my less cheerful mornings
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Deena_Bean wrote: »I hate squats. I have always hated them, I had hope that they'd grow on me - they have not. I do, however, LOVE what they do to my body - so I suck it up and carry on. With some colorful words included on my less cheerful mornings
So glad you shared this because I feel the same way. I am still fairly new to strength training and now squatting 81.1 lbs. At first, I liked them but not any more. I have a harder time increasing with BP and OHP but still I dislike SQUATS more. LOL! However, your statement about the results they can potentially bring motivates me to keep at them and ensure I do them well even though I hate doing them. LOL!0 -
I love/hate squats. I know how awesome they are, I just find them difficult to execute correctly. I think some of it is just practice, but a lot of it is just biomechanics and I'll always find them tricky. The plus side is, my body type (long legs and short torso) sets me up well for deadlifts.
Kettlebells this morning. Because I like round numbers I did 20 sets of KB swings instead of the prescribed 19 to make it an even 400 swings for the day.
Alternating Press: 1x6,5,4,3 at 6kg
Band assisted Pullup: 1x6,5,4,3 with two bands
Goblet Squat: 5x5 at 16kg
KB Swing: 20x20 at 16kg0 -
Squat - 3x5 at 110 lbs. back to body weight finally. I discovered that dropping quicker lets me get the stretch and bounce I was missing. I have always been too nervous to descend quickly, but it really helps.
pull ups - 2,4,3 probably could have done more in the first set, but I was being lazy. Fixed it for set 2.
Bench - 3x5 at 72.5 lbs - good, but hard. Really needed to concentrate on form.
Row - 3x5 at 72.5
Shrug - 3x8 at 72.5 - probably should stay at 70 for these, but didn't want to change the barbell
Skullcrushers - 3x8 at 35 lbs
BB curl - 3x6 at 45 lbs
Good mornings - 3x10 at 60 lbs
Hanging knee raises - 3x100 -
This afternoons dismal fail...
Front squat 1x5 35, 3x5 37.5 kg just
Bench 32.5 kg warm up managed 3 reps with incredible pain thru pecs deloaded to 25 kg 2 reps tried 9 kg dumbbells gave up went home.
Upper body felt fine not alot of doms this morning pecs decided yeah nah.
Will rest now til Saturday then try again.
If anyone has any advice most appreciated. Went lifting first time in 4 weeks on Sunday- doms real bad yesterday felt reasonably good today so thought I'd do another light session to ease back in.0 -
Catch up time for me. I've gotten a little behind lately just from always doing stuff and not doing much online when I'm at the computer. Had a fair bit of candy for Eaters and maybe a cupcake. It was good too. ;-)
Getting closer to the meet. Under 3 weeks and I'm a bit up in weight but buckling down so still have good hopes to making 132 Saturday night. Gotta lock down the calories though and that is the plan.
Chapter 6: Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
Chapter 7: OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Though I did do about 45 minutes yesterday on the elliptical since it wasn't a lifting day. Have the next two days off, which is a relief. Plus tomorrow is squat and going to try it in singlet.0 -
Interesting to see so many squat-haters: I really like squats! They're my best lift. Though I have chunky cyclist thighs, so I might be starting from a strong squat situation!
Last night:
Squat: 5x5 @ 61kg - interesting to see how heavy this has become, when it's not long since I did 80!
Bench: 5x5 @ 30kg - I could have done more, but building back up slowly
Row: 5x5 @ 16kg dumbbells0 -
I get a weekly email from Dan John, an awesome coach with lots of great advice. This morning linked through to Bret Contreas on the hip thrust for glute work and so I decided to add it as an additional lift on Stronglifts B days. I just did 5x5 with a 10 second hold on each of the last reps, but hello glutes, they were definitely activated.
SQ: 3x5 at 27.5kg
OHP: 5,5,5,4,3 at 25kg, third time failing at this weight, so deloading next workout.
Barbell Hip Thrust: 5x5 at 20kg
DL: 1x5 at 60kg, 1x5 at 75kg
Also achieved a full unassisted chinup! Hooray, the volume I've been doing with the KB program I've been following has been helping things along nicely. Hopefully I'll be able to continue progressing and be able to do more than one unassisted at a time!0 -
Had an okay day overall, since it's a day off. I ended up eating earlier than usual, which involved some cinnamon bun oreos but mostly protein and even some veggies. All the foods before the gym wasn't a bad idea though cause I had to do 200 for squats, which was my one rep max before that I have done one time. I also tried out lifting in the singlet and almost glad I left my phone at home so no pictures from it this time. Maybe Sunday when I wear it for deadlfits I will add on instagram evidence of how it looks with the big pink belt.
Chapter 7: Squats
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
small amount of foam rolling
20 minutes on elliptical but didn't care for the show on Food Network0
