time to re june vate - daily checkins for june!
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Hey everybody!
I joined this group just today...I've been on MFP forever, but just started the SL program two weeks ago (today was my sixth workout.) Looking through all your posts here, I have learned that I am embarrassingly weak! (Well, I kinda already knew that! lol!)
Anyway, would you all mind if I tag along/join in?!
I just started a month ago - welcome!
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We all start somewhere @pamcuster so welcome!0
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Well I've officially made the move from Stronglifts onto my first cycle of Wendler 5/3/1 today. Think I'll still hang around here if it's alright, I haven't found anywhere else quite as active.
I'm going to run the Boring But Big accessory pattern, but I'm crossing over the lifts, so squat accessory on deadlift main days and vice versa.
Main: Squat
Warm up, then 5@30kg, 5@33kg, 5@38kg
Accessory 1: Deadlift
5x10 at 40kg
Accessory 2: Hip Thrust
5x10 at 50kg1 -
Am dead beat! Just done an hour of circuit training and half an hour on the crosstrainer. am waiting for hubby to finish his workout and then I'm having an afternoon of batch cooking healthy meals.
Followed by trying to work out how I used so many pans and looking for all my containers to store it in. It's like socks....one minute you have matching items. Next minute you have lids and tubs that do not fit!!0 -
kimiuzzell wrote: »Am dead beat! Just done an hour of circuit training and half an hour on the crosstrainer. am waiting for hubby to finish his workout and then I'm having an afternoon of batch cooking healthy meals.
Followed by trying to work out how I used so many pans and looking for all my containers to store it in. It's like socks....one minute you have matching items. Next minute you have lids and tubs that do not fit!!
Story of my life! My roommate eats a lot of yogurt so I end up using those empty containers to store my meal prep.
Decided to take a rest day today and spend it with family. Happy Sunday!
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samanthaluangphixay wrote: »Story of my life! My roommate eats a lot of yogurt so I end up using those empty containers to store my meal prep.
this. and the lids make a great oh-darn-i-need-to-chop-something surface, for when you don't feel like sanitizing a real chopping board afterwards. i use them to slice meat and then just put them in the recycling bin.
could work out, haven't decided. maybe making croissants first will help me to make up my mind.
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proud of self for doing the first workout of my deload week. i got my bench press and my squat out of the way, and did band pulls, cable pulldowns and (light) rows as accessory work. both of them will come up again on friday in trainer time for this week. didn't actually check what the weights were meant to be, so i ballparked it and went five pounds 'too' heavy on all sets for both lifts, but i think i'll live.
i took it really easy and felt really great doing it. i just wanted a fun workout and that's what i got.0 -
Oh how I ache!! Sooooooo glad it is rest day today!!
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Bench Day, Week 1
Main: Bench Press
Warm up sets, the 5@23kg, 5@27kg, 10@30kg
Assistance 1: OHP
5x10 at 15kg
Assistance 2: Chin-up (band assisted)
10x5 with three bands
I'm really enjoying the set up and simplicity of the Wendler workouts. It was a bit confusing working it all out to start with, but actually doing the workouts is nice and straightforward.0 -
Squat form gone to poo with the weight. Almost as if my upper body couldn't help with the lift and it was all legs. It felt bad doing it and afterwards my glutes were really sore. Thinking of de-loading and working up again as my lower back seems to have suffered from it today. Wish there was a clear way of knowing when not to add other than the feeling afterwards. Live and learn, listen to your body!
Wont lift again until my back feels normal again. Just feels lightly strained, lower to mid back either side of my spine.
Squats: 10x 20kg, 5x30kg, 5x40kg, 5x5 55kg
Bench: 10x20kg, 5x30kg, 5x35kg, 4x5 & 1x4 at 37.5kg roll of shame
Row: 5x5 47.5kg
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Today was a hot mess.
It was like the battle of the serengeti to get to the squat racks. Guess I'm the prey because I didn't make it in time.
I don't know whether or not this was wise, but I did a couple of sets on the leg press and then started off with the bench.
Bench press - this is where I asked previously about starting on the second peg. I tried it with just the bar and I realized it gets in the way when I'm trying to push the weight up. I will definitely stick to the top peg - I don't want it to fall on my face when it has more weight on it. 1x5 @ 45lbs and then 5/5/5/3/2 @ 65lbs. This was my first attempt at this weight - I am definitely going to need a spotter or do the roll of shame. It is getting tough - even utilizing the three minute rest periods.
Squat - 1x5 @ 45lbs, 55lbs, and 65 lbs. 5x5 at 100lbs. I am definitely struggling to get the bar off the pegs now that it is heavier. I have to psych myself up to do it and then it is a tough set. Not impossible - just hard. I want to try again at 100 lbs on a better day - and maybe a day where I didn't bench first.
Row - 1x5 @ 45lbs and then 3/3/0/0/0 at 65lbs. Second fail on this one - but I also ran out of time. I have to find a way to maximize my time better - the workout is getting longer because I am resting for 3 minutes instead of 1.5 now. I work out in the mornings before work and I really only have an hour.
I'm going to stay at these weights and work on getting the form right. I don't want to go too high and injure myself.
Tomorrow is kickboxing and then Wednesday is workout B.1 -
Row: 5x5 47.5kg
holy cow though - hundred and five pound rows????
wow
it's juuuuuuust possible you might have been using your lower back/waist muscles more than you knew to help you with those. not to diminish your achievement at all, but it's something that comes to my mind as i think i just aggravated my own ql recently by getting aggressive with rows.
something to think about. with a fully bent-over row, the weight's even further away from your hips than it probably gets with your squats. and you're basically using your glutes and lower back muscles to keep yourself anchored . . . plus, rows are explosive so that could have meant a jerk kind of force on those muscles each time.
in theory at least.1 -
Lifts today:
10min warmup
Squats: 2x5x45, 1x3x75, 5x5x110
OHP: 2x5x45, 5x5x70
Dead: 1x5x130
I almost canned the whole thing. The last minute or so of my warmup I had to sit down and put my head between my knees. I felt dizzy, nauseous and had cold sweats - no idea. I woke up in the middle of the night with the same deal, too. So I rested for a few minutes and went ahead with the lifts. They were fine, but I'm exhausted now. I may or may not take a rest day tomorrow depending on how I sleep/feel.0 -
Hi @pamcuster , welcome, this is a great group, I love being here
Don't worry about your numbers, your form is so very much more important then the amount of weight on the bar!
SL-B Workout
Squat: 45lbs 1x5, 75lbs 5x5
OHP: 45lbs 4x5, 50lbs, 1x5
DL: 45lbs 1x5, 65lbs 1x5, 135lbs 1x5
BB curl: 30lbs 3x10
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Stronglifts
Squat-1X5X 55/65/75, 5X5X 85
OHP-1X5X 45/50/55, 5X5X 50
DL-1X5X 135
Kettlebell Swing
Russian kettle bell swing-19X10X30
Walk 1,000 Mile Challenge
5.5 mile hike
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done my deadlifts for this deload week. also re-did my squats, and added rows at a deloady kind of weight too.
dl 60/75/100 because i just can't follow instructions, can i? the last set was 10 pounds heavier than it should be.
squats just because i know it's possible to squat every workout and i'm doing that. guy showed up just as i was putting my hands on the bar and demanded to know how long i would be. i told him i didn't know yet, which is true. man did he cop an attitude. SUCH an attitude. seems he 'had a heavy set' to do. seems something was wrong with the universe in that it allowed me to be in the rack already when he came in. seems like something or other should have happened when he said 'heavy set' but i didn't know what and i didn't like him, so it failed to happen. i did offer the usual 'i can let you know when i'm done' but he just stomped off without answering and did huge noisy angry sets in the smith machine right beside me.
his attitude pissed me off so deeply i was half tempted to spend the whole afternoon squatting my little small weights just to spite him, but luckily reason prevailed. believe it or not, i did four warmup sets, 30 second rest breaks and three straight work sets - and STILL he was pissed and sulking when i told him i only had two sets to go. so fack that, and i did a couple of extra sets just because.
took one of my cheese croissants with me for post-gym and was glad that i did. stopped on the way home to buy peaches because eat-something-that-grew-on-a-plant post-workout experiment. and now home.2 -
canadianlbs - what a jerk! Good for you with the extra at the end.1
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Good on you for sticking it out and staying longer. What a jerk indeed!
I did bodycombat before work this morning - something I've not done since I started lifting, but just fancied a change (and the squat rack was full, so I was going to have to do something other than SL anyway!).
Quite enjoyed it, and will love the calorie burn it produces, but now I just want to sleep at my desk.....I thought it was supposed to energise me!! oh well....haha!2 -
canadianlbs wrote: »Row: 5x5 47.5kg
holy cow though - hundred and five pound rows????
wow it's juuuuuuust possible you might have been using your lower back/waist muscles more than you knew to help you with those. not to diminish your achievement at all, but it's something that comes to my mind as i think i just aggravated my own ql recently by getting aggressive with rows.
something to think about. with a fully bent-over row, the weight's even further away from your hips than it probably gets with your squats. and you're basically using your glutes and lower back muscles to keep yourself anchored . . . plus, rows are explosive so that could have meant a jerk kind of force on those muscles each time.
in theory at least.
I didn't realise that was so heavy for rows? Rows always feel great for me. I only assumed squats were the issue because of the 'good morning' movements and feeling absolutely battered after doing them. I usually do a bit of cardio after my weights but sacked that off on Sunday. Felt exhausted.0 -
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kimiuzzell wrote: »I did bodycombat before work this morning - something I've not done since I started lifting!
I LOVE body combat! My instructor is so aggressive its funny. " ANNIHILATE YOUR OPPONENT!"
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I do enjoy it...just took that step away from the cardio room when I discovered weights.
Mind you....i enjoyed seeing my shoulder definition starting.to emerge when I was punching!!! The lifting has definitely had an effect!!0 -
Deadlift Day, Week 1
Main: Deadlift
Warm up sets, the 5@53kg, 5@62kg, 6@70kg
Assistance 1: Front Squat
5x10 at 15kg - oh my gosh, the burn!
Assistance 2: Bulgarian Split Squat
5x5 each leg at 15kg
My legs were feeling rather shaky by the end.0 -
Got my butt kicked at kickboxing this evening. Legs are jelly.
Looking forward to workout B tomorrow morning haha0 -
Due to a mix up in who needed to be where at what time this morning, hubby and I were both running late, and I didn't get to the gym until the time that I would normally be starting to wind down! So I told myself I would just do a 15 or 20 minute HIIT session and then hubby and I are both at the gym AFTER work, so I could lift then.
However, when I got to the gym, the early morning squat brigade had obviously already left for work, so the rack was free.....not being able to resist the temptation, I jumped right on in and did the quickest 5x5 workout ever!!
SQ 1x5 @ 60kg, 1x5 @65kg then 5x5@70kgs. That's the second time I've been able to get all 5 sets at 70kgs so I plan on attacking 72.5kgs next time....even if for just one rep!
DL - didn't have my gloves with me and very conscious of rushing these with my broken finger so just did 1x5 @60kg and 1x5 @70kgs. I should be able to do more of these this evening and up the weight somewhat.
OHP 5x5 @30kgs - still using my knees a bit - especially on the later sets, but definitely getting a good shoulder workout too.
Then had the quickest shower in the history of the world and power walked to the office, by which time I felt like I needed another shower!
Really glad I made the most of the time there, though -it was one of those mornings where, due to the mix up in our times, I could easily have just spent another half hour at home doing next to nothing before work.
Hopefully, the rest of the day will be steadier!!!
@ninenines I am watching your transition to Wendler with interest!1 -
Skipped my cardio yesterday in lieu of sleep - no regret there, I was exhausted Monday.
Today, Lifts.
10 min. warmup
Squats: 2x5x45, 1x3x75, 5x5x110
Bench: 2x5x45, 5x5x80
Row: 5x5x80
Bench was a little challenging today, squats are squats...I do them fine, but hate them. Rows are pretty easy, may bump them up next time.
Tomorrow I'm planning on a morning bike ride. I'm scared to run after last weeks horrible pain. I don't know what to do with that. Maybe just back up the distance some. Or maybe just give up on running and stick to the bike. Sigh...0 -
So with jelly legs and a bit of a sore foot - I managed to do Workout B.
Squat: 5/5/5/5/4 at 105 lbs - I actually hit 5x5 but I entered the last one as a fail so I could do it again to get used to the weight. It is definitely becoming more challenging and the last rep is when I am pushing myself to complete. Warm ups at 1x5 at 45, 55, and 65 lbs.
OHP: Because someone was waiting to use the rack, I changed the weight down to 40 lbs so I could use the fixed barbell. I managed to hit 5X5 with 40 lbs so I hope I can do it with 45 lbs. I am trying very hard not to push with my legs while doing this.
Deadlift: 1x5 at 95 lbs. Yay! I was very happy with this.
Practiced some bench because I had some time. One of the guys pulled a prank on me and put an extra 20 pounds on my bar when I was resting. I grabbed it and was like WTF why is it so heavy? Thankfully, he was there to spot but yeah it was heavy! I did 3 though lol so I guess that counts.
Tomorrow I'm doing a HIIT bodyweight workout...going to be crazy sweaty for that one!0 -
After my impromptu session this morning, I have worked out this evening. 15 mins crosstrainer intervals, 45 mins bodycombat and 30 mins various weights stuff.
Now waiting for hubby to finish his workout so I can cook and EAT!!!!0 -
Stronglifts
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 55/65/80, 5X5X 75
BR-5X5X 80
Kettlebell Swing
Russian kettle bell swing 22X 10 X 30
Walk 10,000 Miles Challenge
5 miles0
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