time to re june vate - daily checkins for june!
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Had a mini break from lifting for a variety of reasons so was a bit worried about my lifts yesterday.
Squat: back up to 52.5kg 5x5 (no good morning form yay)
Bench: 37.5kg 5x5 FINALLY. Nailed it. Will do the same again later this week before moving up. Improved form made this possible more than anything.
Rows: 50kg 5x5 Will probably struggle with next add on but good to finally start feeling this one!
Added some of the accessory work this time and did skull crushers. Grabbed 20kg as the app said.... nearly broke my nose haha! idiot. So glad the gym was empty at this point!!2 -
I've been slacking on my planned cardio, but have gotten some in (water park all day kind of stuff). Lifts today!
Squat: 2x5x45, 1x3x75, 5x5x115
Bench: 2x5x45, 5x5x80
Row: 5x5x800 -
canadianlbs wrote: »samanthaluangphixay wrote: »OHP @ 45 lbs for 5X5. - Okay, so because it was suggested that I deload - would my next weight be a fractional weight or would it bump it up to 50 lbs again?
i don't know the answer about whether you add 5 pounds or go fractional . . . but if it is fractional and you don't have any then another way to add a little moe challenge is: stay at 45 but add a rep to each set. i played with that idea for a w hile in my first year and it seemed to work really well.
*i overdid it, of course. added one rep AND one set each time, so it was 5x5 then 6x6 then 7x7. once i had done 7x7 i seem to remember going up by 5lbs and returning to 5x5 worked out pretty well.
I will try that - don't have the finances for extra equipment right now. Thanks for the tips!
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Stronglifts Rest Day
Kettlebell Swing
Goblet squat-3X7X 35
Russian kettle bell swing-16 X7X 35
Walk 1,000 Miles Challenge
6 miles1 -
Deadlift Day, Week 2
Main: Deadlift
Warm up sets, then 3@57kg, 3@65kg, 5@75kg
Assistance 1: Front Squat
5x10 at 15kg
Assistance 2: Bulgarian Split Squat
5x6 each leg at 15kg
Superset with Lateral Raise
5x10 with 2.5kg plates0 -
i meant to work out today with light/assistance sets on deadlift and maybe squats.
got a job offer that discombombulated me instead, so i didn't. spent the day on trigger points and mobility stuff.0 -
Congrats on your job offer @canadianlbs! Hope it's a good opportunity for ya!
Got my butt kicked at kickboxing today...last class of the session is next week. Then we break for the summer. Trying to figure out what to do with my extra day. Already doing Stronglifts 3 days a week.1 -
Today was OHP day. Didn't do much accessories as I did the lifting before work, then had to deal with an apartment situation. Almost didn't make it to work on time cause that and traffic. Luckily, OHP is one of the easier days.
OHP
warmup - 2x8 @ 45, 1x5 @ 50
1x3 @ 55
1x3 @ 60
1x7 @ 70
seated row 3x8 @ 70
lat pull down 3x8 @ 700 -
Stronglifts
Squats-1X5X 45/55/65/75,5X5X 80
OHP -1X5X 45/50/55, 5X5X 50
DL- 1X5X 135
Kettlebell Swing
Russian kettle bell swing-17X10 X 30
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Stronglifts Workout A this morning
Squat: 5x5 at 115lbs with 1x5 warm up sets of 45lbs, 60lbs, 70lbs, and 95lbs. - These felt good. I am very proud of myself for coming this far. The sweat puddles were real and so were the ugly faces when getting to the top, but I wouldn't trade the feeling of accomplishment for anything in this world.
Bench: 3/4/4/3/1 @ 70lbs with a 1x5 warm up set of 45lbs. - First time trying a new weight. I will definitely need to work on this. It is getting way tougher and I have to rest properly. Sometimes I dislike working out before work because I feel pressed for time, but I feel unmotivated after work. I have to use my time properly.
Barbell Row: 5x5 at 65lbs. - FINALLY! I felt stuck at this forever, but I finally did it. It just took some persistence. I am setting mini goals for myself and I hope to be rowing at least 75lbs by the end of summer. :-)
Debating whether or not I want to rest tomorrow...rest day just determines what kind of breakfast I am going to have LOL. All day I dream about food!1 -
OHP Day, Week 2
Main: OHP
Warm up sets, then 3@20kg, 3@20kg, 7@23kg
Assistance 1: Bench Press
5x10 at 20kg
Assistance 2: Barbell Row
5x10 at 30kg
Superset with Plank
5x30sec (bodyweight)0 -
rode downtown with contract . . . either i need a tune-up or my bike does.
been extremely stiff and domsy and tight since lifting sunday, but i stopped at the gym on my way home and did accessory squats at 50lbs anyway. 3x12ish work sets. also did same rep scheme on scapular pulldowns for the usual rehabby reasons. not sure i did them right but i don't think i did them too wrong.
so tired and really discouraged by the paperwork that arrived in my inbox while i was out. i just don't wanna do any of this, sigh. i haven't had ANY contact or dealings with ANYONE human-resourcey for fifteen years.
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Hi Guys! It's been a while since I have logged in but I don't want to fall off track so better late than never!
Yesterday's Lifts: Stronglifts B
Squat: 2x5 @ 135lbs Warm ups
5x5 @ 165lbs - New PR.. Have been stuck on 135 FOREVER!! 165 without struggle... I may dare to try 170 tonight.. guess I will have to see how I feel.
Deadlift: 3x5 @165lbs
OHP Machine: 5x5 @75lbs ; OHP Barbell: 5x5 @ 60lbs
Leg press: 4x5 & 1x10 @ 270lbs
It's almost FRIDAY!!!!
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Great lifts @Italiana_xx79 !
I was really exhausted this morning and debated skipping the gym today, but I went.
Stonglifts B...
Squat: 1x5 @ 45, 65, 80, and 95 lbs for warm ups and then 5/5/5/5/4 @ 120lbs. - This felt way heavier than 115 - I was really struggling. I am kind of glad I failed because I want to really nail this weight.
OHP: Took the advice of @canadianlbs and did 6x6 at 45lbs because it bumped me back up to 50lbs. Maybe on a non-SL day I will attempt 50 lbs but I don't know if I am there yet.
Deadlift: I pulled 1 rep twice for 115lbs. Sigh..
Not my finest hour - and I don't know if it's because I was tired, I had lifted the day before, I ate a boatload of sweets, or whatever...but I am trying not to let it bother me.
My goal is to squat and deadlift my own bodyweight (135lbs) by the end of the summer. I hope I will get there!0 -
I didn't go to the gym Wednesday, so decided to try lifting after work Thursday. Was okay but long drive after work as I got off at 11pm. They are doing construction on the highways at night, which cause slow downs even with slightly less drivers, so it wasn't until about 11:45 before I could start lifting. Some guys were at the gym and right when I was getting ready to use the squat rack, had a guy come over and query about it. He seemed a little annoyed at first but let me use the rack. So, I tried not to take long and just did squats there, not any accessories. Later he warmed up though and we chatted a little. He said I had good depth on my squats and hasn't seen anyone my size lift that heavy. His girlfriend was there, in the cardio area. The other guys had left by then but at the start there were three guys working out together, mostly doing curls and making a fair amount of noise while doing them.
I forgot my phone in my car, so I didn't really follow the weights from 5/3/1 but got close on the last set. Think next week I'll use my belt for the top weights. It went okay today but 165 was really slow still.
Squat
1x8 @ 45, 1x8 @ 95, 1x3 @ 135, 1x3 @ 155, 1x5 (amrap) @ 165
good morning - 3x10 @ 60
leg press 3x8 @ 225
pallor press 3x8 @ 20
And now it's just after 4:30 am and I haven't slept at all. Glad I don't have work but it's going to be another long day. First day of no sleep in LA. Think I'll get coffee in a few hours. mmm coffee0 -
I said I was going to take a rest day today but then my work told me we were having BBQ so I felt like I needed to fit more food into my day...so I made it to the gym this AM.
Did a lot of back stuff - lat pull downs, cable rows, one-armed rows, back extensions - with some tricep work as well.
Practiced a bit of bench - just to get the motion right. I have been a little jerky in my bench and I am trying to stop it.
Tomorrow I will be going on a hike so no lifting until Monday!
https://www.vancouvertrails.com/trails/quarry-rock/ :-)0 -
I'm so bad at remembering to post..
Wednesday's workout:
Squat:
Warmup sets: 2x5 @ 45lbs, 1x5 @ 95lbs, 1x3 @ 125lbs
Working sets: 5x5 @ 155lbs
Bench:
Warm up sets: 2x5 @ 45lbs
Working sets: 5x5 @ 75lbs
Row:
I skipped rows because I did two of the same workouts in a row because the bench was full last time.
Dips:
3x10
Planks:
3x40 seconds
Pushups:
3x10
Now I'm headed to the gym to complete todays workout!0 -
Thank you @Samanda ... I was able to hit Squats @ 170lbs last night without any struggle. I think I am going to stay there though for a little bit.
Last nights lifts SL A:
Squat:
Warm up 2x5 @ 135lbs
Working 5x5 @ 170lbs
Bench:
Warm up 1x5 @ 75lbs
Working 5x5 @ 80lbs
Row:
Working 10x5 @ 100lbs
Thigh abductor
Working 3x12 @ 167lbs
Going to try and do the smith machine tonight and do low to the ground squats.. I have already gone to the gym 3 nights in a row and need to change it up just for tonight.
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I started SL a couple of weeks ago and just found this group. I'm really enjoying the program so far, except for OHP. We hateses that lift, precious.
Today was the first day that the lifts haven't been pretty easy, and I needed those 90 seconds of rest.
So SL B:
Squat 5x0, 2x5x45, 5x5x70 lbs.
OHP: 5x5x50lbs. That last set was UGLY, but I got it to lockout. It didn't help that at the next squat rack, some guy was doing 155 with perfect form.
DL: 1x5x105lbs
I do have a question for you, particularly the more well-endowed ladies. Where should the safety arms/rails be set for benching? At the level of my actual ribcage (like the dudes), or at the top of Mount Boobulon? 'Cause let me tell you, I don't look forward to failing a bench press and squashing the girls. But I've already found that raising those safety arms interferes with lowering the bar properly. Curiously, this is not an issue covered in any "how to lift" Youtube videos I've found.0 -
Todays workout:
2.3 mile run
My sister has been dragging me for runs, usually on days I'm not lifting. Its absolute torture for me, as I would rather cut my own feet of than go for a run, BUT I have a navy fitness test coming up so I have to suffer in the mean time..
Squats:
warm-up 2x5 @ 45, 1x5 @ 95, 1x5 @ 135lbs
working 5x5 @ 160lbs
OHP:
5x5 @ 45 lbs
This irritates me considering I got up to 65lbs. Its so hard to progress on this lift, and taking a few weeks off ruins it!
Deadlift:
1x5 @ 150lbs
I'm considering adding more sets. I love deadlifting and this program doesn't allow for much of it.
Barbell Curls:
2x8 @ 45lbs
Hanging leg raises:
2x80 -
poor day at trainer time. i missed my highest oph set at 60, and just made five for my deadlifts at 136. feeling stiff and tight overall, and pretty tired. we're just going to call it a bad day and carry on. see how threes week goes next week before we start to adjust things.
something i didn't know: you add 5 or 10 pounds to your training weight on each cycle, not your 1rep max. so that explains why mr t always seems to be wanting a little bit more out of me than i thought. i was going to fix my spreadsheet but i just checked a wendler article and he says you add it to your 1rm too. so idk, and too sleepy to care atm.0 -
Badnoodle...welcome! I can't help with your boobage question as I am not blessed in that department!
No lifting for me yesterday... After a bizarre brexit related day at work I went to a charity ball and ate, drank and danced myself silly.0 -
Squat: my adductors were so sore this week (first non-treadmill run in a year is the likely culprit) so my squats were suffering. Warmup 5@45, 4@65, 3@95, 3x4@115. Couldn't get the last reps out.
Bench was great, I wish I had my spotter. 5x5 @ 75.
Row: 3x8 @ 50
PSA: Target has a lot of fitness items on sale. I ordered a 20lb kettlebell and it's free shipping if you have their card or spend enough.1 -
I do have a question for you, particularly the more well-endowed ladies. Where should the safety arms/rails be set for benching?
well, so i'm definitely not one of those women. my boobs couldn't get in the way of anything if they tried.
with that said though . . . i've always been told to touch the bar at around the same place as my lower bra band. sometimes i even wear a bra to help me to know where that is
i'm not sure how that translates for someone whose boobs take up actual real estate on their ribs, but i know that touching at nipple level isn't comfortable for me either. my shoulder joints do not like it at all.
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I lifted after all!!
Went to do chest and back only but the squat rack was free so I did a few sets while I could...
SQ 1x5 @ 60kg/65kg/70kg plus...
2x3@ 75kgs. New best and something to work on increasing reps over the next few sessions!
BP 10X10 @ 30kgs. This was v. Tough
Row 10x10 @ 30kgs. Hard but loved feeling my muscles engage 1 -
pointless sort of trip to the gym . . . sort of pointless. i did nothing but accessories because the place was swarming and i couldn't get the rack or the bench after two and a half hours there. but i did do accessory work. i'll go back and re-try tomorrow.1
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Great hike yesterday - made it up to the top in 45 minutes and it took me an hour when I did it in February so I count that as a win!
Rest day today - will be attending a Greek food festival later this afternoon so I am saving calories for that.
Maybe some extra potatoes will help me lift on Monday AM? 0 -
proud of self for executive decision to go to the gym anyway, with only two hours to go until mobile-bike-shop guy is booked to show up at my house. also proud of self for executive decision to book the guy, since my valve-stem patch job on my rear tire blew out again while i was in there squatting. i knew that it would, naturally. the entire tube is shot and the area around the valve is the worst.
so looks like the powers rewarded me. i almost work better in the gym when i've got a time cap on me. less of that recreational faffing around and doubting myself just because i've got time so why not. this is 3's week.
squats 75/85/95 and i did 4 for both the last sets. it's so hard to get that 5's habit out of my head when i'm trying to think about things like form. felt strong and form felt fine, actually seemed to improve as i 5-lb'd my way up to work weight. but 95 also felt freaking HEAVY.
accessory: various pulls and rows for my shoulder alignment. bit of romanian/dimel deadlifts with a light bar. and bench with just-the-bar. tons and tons of warmup sets of 5, and then i just bit in after the squats and did 3x12-15ish . . . oh my.
i earned this here shake with the berries in it.0 -
Onto week three of Wendler cycle 1, which I am thoroughly enjoying.
Sunday: Squat Day, Week 3
Main: Squat
Warm up sets, then 5@33kg, 3@38kg, 5@42kg
Assistance 1: Deadlift
5x10 at 40kg
Assistance 2: Hip Thrust
5x10 at 50kg
Superset with Dumbbell Bicep Curl
5x6 each arm at 7kg
Finished up with a good ten minutes 'miring my butt pump.
Monday: Bench Day, Week 3
Main: Bench
Warm up sets, then 5@27kg, 3@30kg, 6@35kg
Assistance 1: OHP
5x10 at 15kg
Superset with Standing Calf Raise
5x10 at 20kg
Assistance 2: Chin ups assisted 3 bands
10x52
