rOcktober daily workout thread
canadianlbs
Posts: 5,199 Member
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5's week, idk about this . . .
i did ohp today, but hadn't checked my weights beforehand so i got them all messed up. (they were 50/55/60). i know i did 5x45 and 5x55. i may have done 5x60, but i'm not sure. all this was out on the floor so i was cleaning the bar for each set. then i moved into the rack and tried 65 because i hadn't cheecked on my weights. none of that going on, although i think i got two of them.
then i did squats. still on the 'just find a form that is kosher and causes no pain' wagon here. i did pretty well with front squats, actually. i was doing pretty well with back squats, too, in between. and then something went bad in one knee so i took a long long break, re-tested it without weight and gave up. i can get into the hole on it. i just can't get out again so i'm hoping i quit in time.
i rode home and that seems to be fine. walking around on it and that seems to be fine. i'm terrified to go googling and find out what i might have done. maybe if i just go to bed and pretend that it didn't happen i'll wake up fine and it won't have.
le sigh.2 -
Today, I was lazy all day since it was my day off. I slept in then spent a fair amount of time watching anime on hulu. Did get to the gym for the all important deadlift session. Unfortunately, forgot the liquid chalk at home so almost had a slip after lockout but managed to get the set done. Fun having the recent new one rep max now involve 2 reps. Have only one session each for the peak cycle and it'll be over. Going to attempt 10 lb increases on both squat and deadlift. Going to be a tough week.
front squat - 2x8 @ 45, 1x8 @ 65, 3x8 @ 85
good morning - 3x10 @ 85
Deadlift
warm up - 1x8 @ 135, 1x5 @ 185, with belt 1x3 @ 215
with belt - 1x2 @ 2552 -
Canadianlbs- thanks for starting this thread! I love the title!
Stronglift Workout A
Squat-1X5X 55/65/75/85/95, 5X5X 100
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-23X 10 X 35
Walk 1,000 Miles Challenge
3 miles2 -
SL - B Day 3
Squat: 45lb BB 5x5
OHP: 45lb BB 5x5
DL: 45lb BB 1x5 + 65lb 1x5
+
BB Curls: 25lb BB 3x8
Calf Raises: 20lb DB's 3x15
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Kelll12123 wrote: »First day!
congratulationsStruggled a bit with the bench press.
45 can be a hard place to start. don't be afraid to repeat at this weight, if your gym doesn't have the lighter 30lb bar or the rack isn't set up for you to use that one safely.
you could also just work with the 30lb bar, if you felt okay enough not to use the rack at all. the only reason i mention safety is re-racking the bar is only safe if the rack is narrow enough that you know for sure the thin part of the bar will catch onto the pins. fixed-width racks kind of need the big bar.1 -
Love a new thread!! New month lets rock it!
Squat racks were full when I got to the gym-so I did WHTs first love them!
WHTs: 2x8@215lbs!!!
Squats: 2x4@45, 1x5@95, 1x5@125, 5x5@155lbs
Bench: 5x5@80lbs
BOR: 5x5@80lbs
I'm definitely reaching my limits! It took 1.5 hours to get through this workout today and I was exhausted afterward
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Has anyone done the mad cow protocol? I started looking at it today 1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3X5X 40
Russian kettle bell swing-10 X 10 X 40
Round two of the first four weeks of the basic program. For this 4 weeks I will be increasing my strength by increasing the number of swings that I do. This is in preparation to increase to the next size kettle bell. I will do this only on Stronglift rest days. Week one, Day one of increasing from 7 to 10 reps.
Walk 1,000 Miles Challenge
5 miles1 -
Managed to go do upper body day after work since I was lazy and stayed in bed far too long this morning. I wasn't feeling it but went and did the lifting anyways.
band pull apart - 3x10
bench press - 2x10 @ 45, 1x8 @ 65 and 3x6 @ 85
overhead press 1x8 @ 45, 3x5 @ 65
one arm db row - 3x8 @ 35
cable bicep curl 3x8 @ 35
face pull 3x8 @ 35
2 -
Stronglift Workout B
Squat-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL-1X5X 150
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Walk 1,000 Miles Challenge
2 miles0 -
I moved to 3x5 today because I've been so wiped out lately from my 5x5. It was good! Able to add a few accessories too
Db lateral raises 2x10@10lbs ea
Db flyes 2x10@20lb ea
Squats: 2x5@45, 1x5@95, 1x5@125, 3x5@155lbs - better depth and form this time! Yay!
Ohp: 2x5@45, 1x5@65, 1x3@65, 1x5@65
DL- 2x5@135lbs- I usually do rack pulled dls because of my compressed disc in my low back-but the cage was full so I did my DLs from the ground. Tried 165, but my back wasn't having it, so I went back and did another set at 135lbs. Live to lift another day.
I like the 3x5 set up and hope to continue with it 1 -
oh yeah, that reminds me . . . i was going to say that i went to the gym and didn't do anything much, but then i remembered that i did do my bench press. so check this. this girl benched 80 pounds for five reps today.
bench 60/70/80 wasn't even that hard. i thought it was going to be after the middle set, but the first rep was fine, the second rep was fine . . . last one a tiny bit of a fight, but that's all.
deadlift 105/120/140 meh. these felt heavier than i want them to feel, but
it's 5's week, by the way.
i still can't get anywhere that isn't harmful with squats. had a long and really nice talk with the attendant/trainer i actually like, the guy with the beautiful squats who asked me recently how come i never add weight. we nattered about all the various options and styles and i got a little form check, but the fact is my butt-wink is almost invincible and the only solution that seems to work properly gets me in the i.t. band right now.
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-13 X 10 X 40
Week one, day two of increasing from 7-10 reps. This is to increase my strength to transition to the 45 pound kettle bell.
Walk 1,000 Miles Challenge
5 miles0 -
As for me... Well, I'm tired and cranky. Last night, after working until 11 it took 30 minutes just to get to the 101, so made for a long commute to the gym. It took me longer to drive there than do the squats. Then had to be at work by 7 am, which meant about 4 hours of sleep. Got in only to find out we were short and none of the usual cashiers were scheduled so I got stuck up at the register all shift. None of my stuff can get done cause most days I have been the "breaker" so had to cashier for a few hours every shift and was supposed to not have that issue today and instead it was worse. Today is a lower calorie day too which meant I doubly couldn't spend lunch eating candy. Le sigh.
But I did do squats last night.
warm up - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135 and with belt 1x3 @ 185
1rm set with belt - 1x1 @ 215
Struggled at the sticking point on the way up where I had a little doubt but managed to push past it. Not ATG from the video but still, think it's decent enough. Nice to improve since before moving I failed at 205. Granted it's only 15 lbs but moving my way up. Next is to get that 225. #goals.2 -
Stronglift Workout A
Squats-1X5X 55/65/75/85/95, 5X5X 100
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-23X 10 X 35
Walk 1000 Miles Challenge
3 miles1 -
SL workout A (october 5)
Squats: 45BB 5x5
Bench: 55BB 5x5
Row: 25lb DB's 5x5
+
Skullcrushers: 25BB 3x10
Shrugs: 45BB 3x15
SL workout B (today october 6)
Squats: 45BB 5x5
OHP: 45BB 5x5
DL: 70BB 1x5
+
BB Curls: 30BB 3x8
Calf Raises: 45BB 3x152 -
trainer day. we're out of sync still/again on my weights, but eh. mr t's weights are always lower than mine so i'm taking them. it was nice to get multiple reps on that third set for a change.
and i never remember that in mr-t world, your final warmup set is only meant to be for 3 reps. especially when it's 5's week. i just start at the number on the left and do sets of five until i run out of numbers along the right.
press: 40/45/50. i sneaked in an extra two pounds and got 7 reps on the final set.
deadlift: 95/115/ 130. or something. i got seven on those too. the form wasn't great (at all) so i'm glad that the weight was so low.
i did rows with good form for accessory though
i kept them to 65 pounds, and that's probably why. felt significantly stronger with that weight than the last time i remember doing it for rows.
felt tired today and a little disappointed in my performance with such easy weights. otoh, i haven't weighed myself for a while but all the visual signs seem to be saying i've lost some weight. so maybe i've been deficiting without knowing it.1
