time to re june vate - daily checkins for june!
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I've been lazy about posting recently, though I have been making it to the gym - mostly!
Still on my Nia Shanks routine, and yesterday was day 4 of that.
Deadlift: 5/5/5 @ 40kg - taking these slow
inverted row: 8/8 with feet raised, 10/9 without - was aiming for 2x12
single arm bench: 8/8 @ 10kg dumbbell, 12/12 @ 8kg
hamstring curl machine: 10/10/10/10 with no weights - my hamstrings really do need work!
I miss more regular squats, but I do have to balance myself out a bit.
Yesterday's big news, though, was that the gym has a new rack! From two to three - that's great.0 -
Ooh, good news about the extra rack! There are rumours that our gym may get another one too, so my fingers are well and truly crossed!
Rest day for me today - I've worked hard these last few days and my body is feeling it today, especially my shoulders!
Good news, though, the scales this morning show a loss, someone commented at the gym yesterday that I had lost weight, and the UK size 10 dress that I bought to wear to the ball on Friday night was more than comfortably roomy!
Coupled with the PRs for lifting yesterday, I am encouraged to carry on.
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I wonder if there are more people using racks these days. I've definitely noticed more women using them, so maybe gyms are having to reassess!
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Ah...Monday morning. You arrive too fast, you witch.
Had to change the order of my workout today due to equipment availability so I did Squat --> Row --> Bench.
Squat: 1x5 @ 45lbs, 55lbs, 95lbs - 5x5 at 120lbs - This felt good. I didn't hit it last time, so I'm really happy I got it this time. The way up is tough but I am getting it and making ugly faces at the same time.
Row: 5/5/5/4/3 at 70 lbs - this is my first time at 70 lbs. I wanted to get it but for whatever reason, towards the end - I was feeling tired. I'm not too upset - it was a first attempt and I am sure I will be here a while.
Bench: 5/5/5/5/3 at 70 lbs - This is my second attempt. I thought I would get it but then I just felt so gassed out towards the end that I couldn't do it. Maybe it was from the row or just the fact that it's Monday but the next time I do this, I really want to hit it.
Hit the ground running today - busy day at the office. Hope the day treats you well!1 -
Stronglifts
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 55/65/75, 5X5X 80
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-22X 10 X 301 -
Good lifts Samantha, I'm at about the same place as you in the program!
Squat: 44x5, 65x6, 95x3, 120: 4/4/4/3
Row: 3x8 @ 65
Bench: 77.5 lbs, micro plates should help me for a while.
Also threw in some higher rep front squats.
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I am a little behind. Haven't spent much time online with work at main job and doing a secondary to get a little extra income going. Saturday before work I had bench press day. Thursday was squat day. And yesterday evening, I did deadlifts. Though I keep forgetting my phone, which makes it hard to follow the app recommendations, but yesterday I had written down the main lift numbers in my notebook ahead of time, and that helped. It went okay but everything is a bit in the air right now so we'll see how everything falls in the end.
Unfortunately, part of the stand still right now is waiting for bad news. My step-grandmother (stepdad's mother) has been suffering from Alzheimer's and the last few years have been rough. Now, she can't even get out of bed so it's waiting, which could be any day. If we have to, me and my sister are going to drive to get there but until then, on hold.
I haven't been eating the best, in that I've been not eating enough. I was going for around 1300 for this part of the cut but I've been just over 1000 on a few days. Not quite what I want to also facilitate lifting heavy. I'm between 128-130 on the scales right now. Working on food but budget is rough right now trying to make the rent for the new place. August will be easier, but July is going to be a very tight month.
Bench Press Day
1x8 @ 45, 1x8 @ 50, 1x8 @ 60, 1x3 @ 70, 1x3 @ 85, 1x6 @ 95
chin up 3x3 bw
bicep cable curl 3x8 @ 35
facepull 3x8 @ 35
Deadlift Day
low bar squat (for warm up) 2x8 @ 45, 1x8 @ 95, 1x5 @ 135, 3x3 @ 155 with belt
Deadlift 1x6 @ 95, 1x6 @ 135, 1x3 @ 160, 1x3 @ 185, 1x6 @ 2050 -
SL A today.
Squat: 5x0, 2x5x45, 5x5x75
BP: 5x5x60
Row: 5x5x60
Since no one was waiting on the rack, I experimented with the safety arm levels and an empty bar. I think I've worked out a compromise position on boob vs ribcage safety. Only slight squishing, and very minor interference with the lift itself.2 -
i rode to the workplace to drop some stuff off, then home of course. sat around huffing and sweating and marvelling at the heat, and then went to the gym after all once it cooled down a little. not that you'd know it by the climate inside the gym.
wendler 3's week. basically just did deadlifts. 115/130/145, with 4 on the last one. then i didn't like my heaviest reps so i rested a while and i did them again. still didn't like them, so i deloaded to ~50% [something weight] and did 3x12 at 85. i really should have stuck to the original plan and done the assistance form of it today to dial form, and then the real lift tomorrow. but my other option today was the ohp and i was frightened of it.
did 3x12 or so of ohp too with just the 30lb bar. and 3x5 rows at 65, scapular shrugs . . . i deserve everything that's probably coming at me after all that, but i'm trying to escape it with double doses of bcaa and [maybe] protein shake. i'm annoyed about weighing 138 atm
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Ooh, squats on today's workout, a treat! I miss doing them more, though I know I need this change.
Squats: 5/5/5 @ 56kg - it was meant to be 5x5 but my adductors ( I think?) started to hurt, so was sensible
OHP: 5/5/5/4 @ 20kg - back to the bare bar
Pull ups: 3/2 bare, and then 5/5/5 with assistance
Hip raises: 10/10/10/10 - every second ten I did the first five with just my left, weaker side
Then some skipping, some ab roller, and a bit of elliptical just cause I felt like it.
All good. I'm really feeling it in my gluteus and hamstrings, so hopefully my 'rebalancing' is working.0 -
Deadlift Day, Week 3
Main: Deadlift
Warm up sets, then 5@62kg, 3@70kg, 5@78kg - these felt heavy today, so glad to get 5 in the AMRAP set.
Assistance 1: Front Squat
5x10 at 15kg
Assistance 2: Bulgarian Split Squat
5x7 each leg at 15kg
Superset with DB Lateral Raise
5x8 at 4.5kg0 -
bike ride again. there was lifting in there but it was <24hr after yesterday and pretty forgettable.
i'll try again tomorrow. maybe. this just isn't looking like a 70lb overhead press week to me.0 -
Last kickboxing session before it starts again in the Fall. Need to find something to fill the void - I should look into yoga or maybe take some more hikes.
Had a really frustrating day at work so when my instructor shouted 'more power!' You bet your *kitten* I was imagining someone's face lol
Stronglifts workout B tomorrow!0 -
2 sessions of hiit and leg day yesterday for me.
SQUATS 10x10 @52.5 kgs,
Lunges 10x10 @ 16kg kettlevels
All with 1 min recovery between sets, hence the lower weight than SL sessions.
Rest day today although already walked 2 miles before work and will aim for another 3 at lunchtime.
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Trying to get back into routine but injuries and illness kept me away from the bar. Pain in the ..... Anyway. Felling better and expected to struggle but nailed the normal progress.
Squats - 5x5 @ 55kg
OHP - 5x5 @ 25kg
Deadlift - 1x5 @ 60kg and 1x5 @ 70kg
Im going to add reps to OHP since 27.5kg is tooooo heavy. Deadlift grip is struggling - used under and over for the first time. It really helped!0 -
I agree with the OHP struggles spritey - increasing reps is one way, or if you have a shoulder press machine at your gym, you could do negatives to help too.
For anything over 70kgs DL I always use the over/under grip. I've got some straps to use if I need them but am, so far, reluctant to try for fear of messing up completely. I shall stick with working without them for as long as possible.
Glad you're getting back into a routine again!
I managed another 2.5 miles at lunchtime - not as far as I had hoped but there was a big black cloud threatening, and I had no waterproof or umbrella.....and my 2pm client probably wouldn't appreciate the drowned rat look from me, so I didn't take so much of a risk!1 -
Stronglifts B workout this AM.
Squats: Warm up of 1x5 @ 45, 55, 95lbs - working set @ 125lbs...I hit the 5x5 but I entered it in as a fail on the last one because it felt quite heavy and I wanted to do it one more time to really get the hang of this weight. I lift again on Friday so I hope I can hit it then. But I'm getting close to a plate on squats and I'm very excited!
OHP: I didn't want to take up the rack so I did 40 lbs with a fixed barbell. The only downside is that you have to clean it to get it to starting position, which means extra work. 6 sets of 5 for this guy.
Deadlift: 1x5 @ 115lbs. I didn't get it last time so I'm super happy I got it this time.
All in all, a good session. I don't know whether the massive amount of sweat was from my walk to the gym while it was hot out, or the heavy weights but I felt good this morning. One of the regular guys complimented me on my squat weight, which was nice.
Rest day tomorrow - take care everyone!1 -
^^^ my ohp also exploded (briefly) when i started doing a negative-pullup progression as accessory lift. nothing to stop you doing real pullups or chins if you've got it in you, of course
my trainer put me on a regime that looks like this: start with 3 single pullups with rests in between. add 1 more rep each time you do them. once you're up to 6, split the six into three sets of 2 instead of adding another one.
i um, forget what you're supposed to do after that
. i THINK it's add 1 rep to each set until you're doing two sets of 4. on the next session, break it up into three sets of 3. something like that.
do watch out for your form though. my left side turned not to be strong/controlled enough to deal well with that jump straight up into the top position to start a rep, so i irritated everything around that shoulderblade and i'm just using the cable pulldown and doing 'scapular retraction' right now.
anyway, point is you might as well call a pullup the 'overhead pull'. if you start/end it from a dead hang they're almost a mirror image of the press form. so when i did those for a month or so, my ohp took off like a train.1 -
canadianlbs wrote: »^^^ my ohp also exploded (briefly) when i started doing a negative-pullup progression as accessory lift. nothing to stop you doing real pullups or chins if you've got it in you, of course
my trainer put me on a regime that looks like this: start with 3 single pullups with rests in between. add 1 more rep each time you do them. once you're up to 6, split the six into three sets of 2 instead of adding another one.
i um, forget what you're supposed to do after that . i THINK it's add 1 rep to each set until you're doing two sets of 4. on the next session, break it up into three sets of 3. something like that.
do watch out for your form though. my left side turned not to be strong/controlled enough to deal well with that jump straight up into the top position to start a rep, so i irritated everything around that shoulderblade and i'm just using the cable pulldown and doing 'scapular retraction' right now.
anyway, point is you might as well call a pullup the 'overhead pull'. if you start/end it from a dead hang they're almost a mirror image of the press form. so when i did those for a month or so, my ohp took off like a train.
I have never tried to do a pullup before, unassisted. So I will have to do that first.
Doing pullups is one of my goals as well - but my upper body strength lacks so much.
Do you think I should start working on negatives first?0 -
Stronglifts Workout
Squats-1X5X55/65/75/85, 5X5X 90
OHP-1X5X 45/50/55/60, 5X5X 50
DL-1X5X135
Kettlebell Swing
Russian kettle bell swing-19 X 10 X 300 -
canadianlbs wrote: »my trainer put me on a regime that looks like this: start with 3 single pullups with rests in between. add 1 more rep each time you do them. once you're up to 6, split the six into three sets of 2 instead of adding another one.
i um, forget what you're supposed to do after that . i THINK it's add 1 rep to each set until you're doing two sets of 4. on the next session, break it up into three sets of 3. something like that.
Oh, I like this! My pull ups have suffered after a month away cycling, and I'm frustrated. This sounds just the ticket. Thanks!
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samanthaluangphixay wrote: »Do you think I should start working on negatives first?
i don't think it's necessary, if you find you can do them regular style right away. i sure as heck couldn't ;-) still can't.
otoh, even if you have the strength, the starter doms might be a shock. so i'm changing my mind. all i'm gonna say is: if it were me and i were coming back from a long break, i would probably start with negatives anyway even if i did feel sure i had the mojo to do them in regular form, just to see what the fallout was like before i dived into bottom-up style. they have an unbelievable effect on your lats and serratus muscles . . . and the biggest surprise bonus for me: on your abs. they totally murder your abs even if a plank ninja is you.
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Next day I'm in the gym, I am going to try a pull up. If I can't do one unassisted, I will have to work on other exercises that would help me.
I heard lat pull downs are a good start - because in theory, if you can pull your weight doing a lat pull down, then you should be able to do a pull up. I am ways away from doing that, but it is something I can work on.
I curse my upper body strength - it is much further behind than my lower body. But it is definitely a goal I have to do a pull up, and maybe do an obstacle course next summer!0 -
SL B today.
SQ:1x45, 5x5x85
OHP: 5/5/3/5/5x55
DL: 2x5x115
Squat and deadlift went up by 10 rather than 5 because I sometimes fail at basic mathematics. Still came up pretty easy, so no harm, no foul. OHP is just a hot mess. Hot. Mess.
Did an extra set of dl because I could, and they made me feel better about those presses.1 -
SL B today.
SQ:1x45, 5x5x85
OHP: 5/5/3/5/5x55
DL: 2x5x115
Squat and deadlift went up by 10 rather than 5 because I sometimes fail at basic mathematics. Still came up pretty easy, so no harm, no foul. OHP is just a hot mess. Hot. Mess.
Did an extra set of dl because I could, and they made me feel better about those presses.
OHP is hard. I am finding a common theme amongst women and it is that OHP is more difficult to advance. But you are up to 55lbs! That's great! I have been doing this for almost two months and I have only gotten up to 50, and then had to go back down.
Nice work on the rest of your lifts!
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samanthaluangphixay wrote: »Next day I'm in the gym, I am going to try a pull up.
i put my muscles where my mouth is on this. last-second decision to go to the gym and still chasing the so-called 70lb ohp that i'm so-called supposed to do three reps of this week. hah. couldn't do it yesterday. couldn't do it today. i did do three at 65 yesterday in the rack and one without the rack today, but 70 was just plain too heavy.
instead of my final set, i dropped the seat of the assisted p/u machine and did four or five strict-control negatives. really happy with them actually. i was able to watch myself in the mirror which was useful for once, and i was reeeeeaaally careful to pull my chest through and hollllld for a couple of secs at the top before i began to come down. idk what that translates to in ohp reps, but the heavy press wasn't going to happen today anyway. doing this instead felt like a nice 'while messed up' alternative. also, i abandoned my pedantry about using the pronated grips and used semi-supinated or facing instead. that might have had a lot to do with it too.I heard lat pull downs are a good start
i really like lat pulls but lately i've been only been using that machine to get better scapular/trap control. i like it a lot for that, because i can pick the weight level and that stops my stronger (wronger) muscles from taking over the way they do when heavier weight (i.e. me) is involved.0 -
I've added chin-ups (band assisted) as one of my accessories for Wendler. Hoping they will help with the OHP. It was actually OHP day for me today, wasn't particularly inspiring and only hit 4 reps for 25kg which was a bit disappointing.
OHP Day, Week 3
Main: OHP
Warm up sets, then 5@20kg, 3@22kg, 4@25kg.
Assistance 1: Bench Press
5x10 at 20kg
Assistance 2: Barbell Roaw
5x10 at 30kg - starting to feel a lot easier than the first week
Superset with Planl
5x30sec0 -
oh yeah . . . i did 3 sprints of around 30 secs each at high intensity on my way home as well. feel better now. i'm on a mission to get as much conditioning as possible kick-started before the big bike commute sets in for real next week, so that was one of the boxes on my check list.1
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Can I please join the "really really really want to progress on OHP" club!! I can do 5x5@25kg most of the time without problems, and can do 30kgs for a few reps, but then the dreaded knee push has to come in. Grrr.....
Went to the gym this morning - While I consider Wendler etc, I am splitting my workouts and roughly doing the Joe Wicks "Bodycoach" programme, as I am loving his food right now and it is all working. So, today was arms day.....
2 x 6 minute HIIT sessions (squat jumps, mountain climbers, kettlebell swings, Russian twists, that sort of thing)
10x10 barbell curls with 15kg bar. 1 min rest between sets.
10x10 skullcrushers - started with 10kg bar, then moved up to 12kg kettlebell. 1 min rest between sets.
Another month is over - can't believe how quickly June has flown by! Time to start thinking of goals for July!
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The "My OHP is my weakest lift" club meets Fridays at 5pm. Entrance fee is one set of fractional weights. /dumbjoke5
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