Daily Chat Thread
Replies
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Ok so now my shoulder blades are taped into position which aches!! OMG. And brutal massage. Cmon body, just be fixed!
Chest and back today - plus the exercises given to me by the physio. Seeing my coach tomorrow. Looking forward to the new plan0 -
Jo - sorry about your aching back! Good luck with the new plan!
Aubrey - welcome! Awesome to have real barbells. They are addicting, I swear. Go easy at first and take some videos for form checks along the way!
Dawn - bummer about the computer. Hate those kinds of things.
Anyway, Saturday was OHP day.
OHP - 1x5@33, 1x5@38, 3x3@45, 2x2@50lbs
Lateral raise - 4x10@8lbs dbs
Scrape the rack press - 4x8@38 lbs
Reverse curl - 5x10@22.5 lbs
Rear lateral raise - 4x12@5 lbs dbs
Incline hammer curls - 4x10@10 lbs dbs
DB front raise - 4x10@5 lbs dbs
Yesterday did a 6 mile run.
Today I rest. This starts week 6 of this ETP plan, so it's a deload week. Boo. Weight has been all over the place and so annoying, I'll gain 4 lbs in a day. I really want to get under 130 but the ETP coaches don't want me in a deficit yet, I guess.
Have a great Monday, everyone!0 -
Darn those hormones!
Bench day today:
Incline bench - 1x5@33 lbs, 1x5@44 lbs, 1x5@55 lbs. At this point got all confused as to why 55 felt so darn heavy. Then realized I had the incline set way up and was essentially doing a seated OHP. Put the incline back down. Unracked the bar and whacked into the safeties about 6 inches off my chest. Ooops. Finally got the set up right and another easier 2x5@55 lbs for my deload this week. Perils of working out at 4:30 am and not quite awake, I guess!
Decline bench - 5x6@38 lbs
Narrow grip DB bench - 5x6@17.5 lbs dbs
Chest fly - 4x8@10 lbs dbs
Overhead tricep extension - 4x12@10 lbs
Then outside for a 2 mile run.0 -
Agreed on the pesky hormones! My weight does go up too at random, it feels like.
Made it to the gym after work. Today was a mid-shift and the one where I spend the whole time in the pharmacy. Still have a lot to learn but starting to do a few different things back there. So much studying to do in the next few months but hopefully it goes well. Had sister drop me off at the gym after in order to get a lift in since it has been like 5 days as the computer issue caused a bit of a distraction. Still have some issues to sort out with that too.
squat - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135 and with belt 3x5 @ 155
good morning - 3x10 @ 95
pause squat - 2x5 @ 95 at an 8 count
sumo deadlift - 1x8 @ 135, 1x6 @ 155 and 3x5 @ 1850 -
Hey all,
So saw my coach last night - he is training up a new coach who is going to help me too so it's pretty good as while he's instructing her on things I'm learning too.
NEW plan - getting rid of the volume *kitten*. Focus on powerlifting but building a solid strength base. So, starting off low volume, light weight for the main lifts to perfect form. Higher intensity accessories. Then will taper accessories as the main lifts progress. Love this plan. I hate high reps. Quite happy to do 8 sets of 3 rather than 3 sets of 8 hahaha
New ideas with the squat too - they said my overall mechanic of the lift was vastly improved. Now we are working on bar position - I gotta do low bar rather than high bar (due to my leverages really). I have tried this before and SUCKED. However, got shown a different way to hold the bar (thumbs on top). Practiced a lot. Managed to get above any weight I've squatted before with low bar and it makes my whole position change - I don't get 'stuck in the hole' at the bottom. In fact, my wrists were the limiting factor nothing else - going to invest in some wraps. Coach reckons I'll be squatting double bodyweight by September - I think that's incredibly ambitious and mad but am loving their enthusiasm!
Also looked at DLs.... haven't done any for ages due to injury. We only looked at 40kgs yesterday but they've swapped me back to conventional from sumo. I'll give it a whirl. They said my form was perfect. Let's see how it goes with increasing the weight. I did 70kg today - easy and didn't hurt my back. Only did a few as don't want to stress the muscles but feeling positive about recovery and moving forwards. Hurrah!0 -
Jo - sounds like you've found a good coach! Would love and probably desperately need someone to coach me in person on form. Only so much you can do from videos not in real time. I'm glad your back is feeling slightly better. 70kg with no pain is great! And double BW squats is like a dream for me!
Dawn - are you in school now? Gee, I feel like I missed something there. Nice workout!
Yesterday I did squat day
Back squats - 1x5@33 lbs, 1x5@53 lbs, 3x5@80 lbs. Felt decent for a deload.
RDLs - 4x8@80 lbs
RFESS - 4x8@BW these still irritate my hip flexor along with the lunges that I skipped.
Back extensions - 4x30, trying to get these to focus on the glutes following some of Bret's work.
Yesterday I couldn't get my mojo going in the morning so stopped there. Was supposed to do farmer's walks and some ab stuff too. I usually convince myself out of bed that if I am really too tired, I will just do the first main sets and then quit and go back in to bed. I very rarely end up doing that, but yesterday was one of those days. I put myself back in a deficit even though I'm going to get yelled at by the ETP coaches, and it is affecting my sleep and recovery. Shocker, I know
Today ran 4 miles, in before the blizzard about to hit us in an hour or so!
Happy Thursday and keep warm everyone!0 -
Jo - That does sound good. I haven't done much low bar and still prefer high bar because of it. I'm also not into the high reps though I do most of my accessories at 8-10 count. Really don't like anything more than 10. Less reps = more fun. ;-)
Aigre - Nice workout. I'm not doing the school route. The place for the sponsorship never got back to me. Instead, I got a position at work that allows me to study for the test, which included a pay increase (yay). Classes to prepare for the certification test start on the 22nd and are once a week. I'm working one day a week in pharmacy at minimum and happen to be helping another store 2 days a week that is mostly a pharmacy so they are willing to have me learn stuff there too. I need to start studying.
Had work today over at the other store as I'm there Thursday and Friday. The initial goal was to help them get ready for inventory, which was first listed as the 22nd. Well, it was today. My store manager from the main store I work at was over to help. So, we worked a little on inventory, since someone comes in to do it I ended up bowing out since I am limited on what I can do with pharmacy products and worked on some of the computer work I need to finish. Then looked at the front end, which I'm trying to get back in better condition with less empty spots. I'm going to be going in 3 days this next week instead of 2 for ordering. It's interesting and kinda fun being in charge of part of the store. Something new and might consider seeing about working at this store full time if the option becomes available. Plus, there is a gym down the block.
Went to gym and it wasn't as bad this week since I went after 5:30 instead of after 6, for some reason. Last week is was just busier.
band pull apart - 3x10
bench press - 2x10 @ 45, 1x8 @ 65, 3x5 @ 90
pause bench - 2x5 @ 60
incline bench - 1x10 @ 45, 3x8 @ 65
seated row - 3x10 @ 75
cable bicep curl - 2x8 @ 60 and 1x7
face pull 4x10 @ 60
45 walk on treadmill at a 2 incline
And they had a deal on protein bars/cookies. It was pay day too and we've been really low on food cause financial struggles this last week. Got 10 different snacks for 20$. A decent deal since the lenny&larry cookies there cost 3.00 for one and like the cereal quest bars are 2.50 for one. Now I have some protein snacks. Been low on protein and I'm getting ready to start a 13 week cut/training cycle. Want to work on things hopefully soon.0 -
Dawn - what test are you studying for? That's awesome though! Yeay on some protein snacks. I tried Quest bars a while back and didn't care for them much, but then tried them recently and they were ok. Nice benching!
Well, we got hit with a massive snowstorm yesterday. Had a crazy scary drive home from work, even with AWD and snow tires. Today much better but the kids are still out of school.
Deadlift day today:
Deadlifts - 1x5@53, 1x5@103. Programming called for 3x5@115. So I loaded up the bar, did the first set of 5 and was like "man, I am really weak today, that 115 feels like at least 125". Until I looked at the bar again and realized it was 125. Oops. So 1x5@125 lbs, 2x5@115 lbs.
Inverted row - 5x8
Chin ups - 12x3, 1x4 for 40 total with band assist. Really working on engaging my lats on these.
Meadow rows - 5x12 with bar
Cable rows - 4x12 with resistance bands
Dumbbell row - 4x12@17.5 lbs dbs. I feel like this weight is very low but I am so fried at this point of the workout I really can't get the 20s up for 12 reps.
Roads are still bad so hoping for a quiet day at work today. Keep on lifting everyone and have a great weekend!0 -
Aigre - I'm trying to get certified as a pharmacy technician. Yes, yay for protein snacks. Had a cookie for lunch at work. I mostly only do the quest bar if I can microwave them for like 8 seconds or so as they are better a little warmed up. They aren't like amazing but some of the flavors are decent.
I went to the gym after work today for cardio. Treadmill jog and walking plus some time on the rower.0 -
Long day. Had a morning work shift, came home to spend time online while also studying and didn't go to the gym until after 9pm. Made it through chapter 2 in the tech book, which was a little easier to get through compared to chapter 1. Wanted to see what this gym was like later in the evening instead of mid-day or the after work type hours. It wasn't bad but still had to wait for the squat racks. I also tried to film some lifts just for fun using the very tiny vivitar camera I have to see how it would turn out and I might put some of the clips in a video soon.
The workout:
push press - 2x10 @ 45, 1x8 @ 65, 3x5 @ 75
front squat - 2x10 @ 45, 1x8 @ 65, 3x8 @ 95
deadlift - 1x8 @ 135, 1x5 @ 175, 3x5 @ 195
cleans - 1x8 @ 45, 2x6 @ 65
And after a bunch of computer struggles and such, I have managed to get a video up for my youtube channel. It's just me trying a protein powder and rambling about novel genres but still, it's something.0 -
Dawn - that's cool how you are getting into more varied movements with the push presses and cleans. Cool about pharmacy technician certification!
Saturday was OHP day, last of my deload week:
OHP - 1x5@33 lbs, 1x5@38 lbs, 3x5@40 lbs
Lateral raise - 4x10@8 lbs dbs
Scrape the rack press - 4x8@35 lbs
Reverse curl - 5x10@20 lbs
Rear lateral raise - 4x12@7.5 lbs dbs
Incline hammer curls - 4x10@10 lbs dbs
Front raise - 4x10@7.5 lbs dbs
Yesterday it snowed again, and so I didn't want to go out on the roads for my run. Downloaded a treadmill workout app and used that for a 1 hour run at varying speeds on the treadmill while I watched TV. Was ok, did about 5 miles, but my treadmill is awfully inaccurate and my watch said 6 miles, so who knows. Considering the amount of snow we have, I don't know when I'm next going to be able to run outside.
Looking forward to spring.0 -
So after I was off with Kaitlyn the lurgy then came to me and Nick!!
Started feeling better last Tuesday, but still struggled to get anything done, so decided to give myself some time off to get better.
Today I did lower heavy and I should have deloaded much more.
Squats: 3x6 @ 70kg - this was bad. My form was very bad
Deadlifts: 2 x 6 @ 80kg - these were fine
Sumo deads: 1 x 6 @ 60kg - never done sumo deads before, thought I would give it a go to see what they were like. I felt much more unsteady than when doing conventionals - on lockout I felt like I was wobbling about.
I suspect I would be stronger pulling sumo so we will see, I'll keep having a go and see what happens.
Should be back at the gym tomorrow for upper heavy - my back is sore from squats but I'm hoping to do some yoga tonight to loosen up a bit.
Will catch up on posts now
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StephieWillcox wrote: »I suspect I would be stronger pulling sumo so we will see, I'll keep having a go and see what happens.
Most people would be but there is a lot more that can go technically wrong with a sumo and lead to either the bar not getting up or an injury. A lot of people who sumo actually are just doing a wide leg DL so get someone to check your form. I like the sumo - and can do it - but I can also do conventional. My trainer has swapped me back to conventional because long term - and to meet my goals - I will probably be able to lift more (even if it doesn't look beautiful).
Yesterday was squat day and it sucked...... big time. Nothing to do with my legs or the actual squat motion - all to do with my bar positioning and shoulder mobility. I have ordered myself some wrist wraps which I'm hoping will help (long story). Life is stress at the moment - could really do with lifting going well for once!!0 -
Stephie - glad you are feeling better! I tried sumo I think once but my shoes were slipping and it was not good. I do have short arms so I wonder if it would be better for me, though.
Jo - sorry to hear about the stress and hope the wrist wraps help!
Bench day today:
Incline bench - 1x5@38 lbs, 2x5@55 lbs, 3x3@60 lbs. Felt pretty strong through these.
Decline bench - 5x6@40 lbs
Narrow grip DB bench - 5x6@17.5 lbs dbs
DB flys - 4x8@8 lbs dbs
Overhead tricep extension - 4x12@10 lbs
Then on the treadmill for a 30 minute run.
Hope you all have a great Valentine's Day!0 -
Aigre - I figure I will pull sumo as an accessory, I will likely continue to pull conventional for the main training
Jo - I hope you can get the bar position stuff figured out
Upper heavy today
Bench press: 3 x 6 @ 40kg nearly bailed on the final rep but I thought screw it. The gym was busy and someone would have helped if I got stuck
DB row: 3 x 6 @ 15kg
OHP: 1 x 6 @ 30kg (WOOHOOO, think this is the most reps I've done at 30!)
Lat pull down: 1 x 6 @ ~55kg (I can't remeber this one off the top of my head)
Tricep push down: 3 x 10 @ 15kg
Lateral raises: 3 x 6 @ 7.5kg DB's
I really like the "bro" ness of this day. Makes me feel badass haha
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Aigre - Thanks. I've done them before, more so the push press than cleans. Plus push press isn't that far off from the usual military press or overhead press, whatever term the program uses. I just like them now cause using the legs for a little momentum means can lift just a little more weight. You've got some nice lifts there and a little variety too.
Jo - hope the wrist wraps help.
Stephie - Nice work. I do sumo as more of an accessory. First tried it just out of curiosity and it was interesting enough that I like to do it on my squat focused days. Still lift more conventional than sumo but I have done it far longer and focus more on increasing the 1rm with conventional.
Today I went to work a little earlier than usual at the other store instead of the mid-shift that I would have had at my main location. Needed to get an order in so I can put it all away on Thursday when we get the shipment. This should help with all of the empty spots on the sales floor. Since I was over there, went to the gym after work for upper body and a little cardio. I ended up trying the decline bench there but I'm too short for that particular one and trying to un-rack when it was that far from a comfortable starting position just didn't work out well. Also, had an older lady trainer correct my form on tricep pushdowns. It was short and to the point, not trying to push anything, so I didn't mind as on occasion my elbows do flair out with that one and sometimes need to work on keeping them more at my sides.
band pulls - 3x12
bench - 2x10 @ 45,1x8 @ 65, 3x5 @ 95
pause bench - 2x6 @ 65 at a 5 count
decline bench - 1x8 @ 45, 1x8 @ 65
tricep pushdown - 4x10 @ 60
overhead tricep ext - 3x8 @ 30
Treadmill at a 2 incline, 3.2 speed for 30 minutes
Not bad and I have tomorrow off from work. I may have ice cream for dinner because I can (even though it could lead to regret but eh, occasionally I ignore my little allergies).
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Dawn - nice benching! haha on ice cream for dinner!
Stephie - such a bro, you are! ;-)
Squat day for me today:
Back squat - 1x5@33 lbs, 1x5@53 lbs, 1x3@75 lbs, 1x5@80 lbs, 1x5@85 lbs, 3x3@90 lbs Felt pretty good, maybe RPE 7 even on the last sets
RDL - 4x8@90 lbs
RFESS - 4x8@16 lbs
Reverse lunge - 4x8@33 lbs
Back extensions - 4x30@BW
Valslide push aways - 4x10
Reverse crunches - 4x10
So didn't want to do the ab stuff but I have skipped it for 3 weeks now. Hate ab work.
Took a few videos, hope will get a chance to get them up today. Stephie check out my leggings! 0 -
Unfortunately, I didn't eat the ice cream for dinner. Have a slight cold and just wasn't feeling up for it plus had planned to do it for part of a video and filming wasn't working out either. So, I had a lenny & larry cookie and a reese's heart for dinner instead.
Yay for squat day. I never do ab work though should probably do something or other.0 -
Have a slight cold, which is a nuisance but it's just some minor congestion. Still getting some things done today though. Stopped by my main store to maybe get something or at least get an order number but it's not going to work that way and got some information on the process will have to take with the other location. Also, one manager is going to print off some papers for mileage to get reimbursed on it for some things that I have to get from one to the other. Also got the package to the post office to send to stepdad as he needs his camera back followed by going to the gym.
squats - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, belt 3x5 @ 165
good morning - 3x10 @ 95
pause squats - 2x5 @ 95
sumo deadlift - 1x8 @ 135, 1x5 @ 165, belt 3x6 @ 185
Considered doing 195 but am glad I stayed at 185. Didn't have much yesterday and this morning only had a peanut butter sandwich. Not the best fueled for a heavy leg day. Had food once I got home and now to work on a youtube video.0 -
Dawn - sorry about your cold. Glad it's not an awful one though and you are able to work through it! As always, impressive squats and deadlifts!
30 min run on the treadmill doing intervals today. 15s sprints followed by 3 min easy run. Different, at least, but still looking forward to all this snow melting so I can run outside again. I have some good glute/ham/ab DOMS going on, so I guess I hit them hard enough yesterday. Onwards!0 -
Aigre - Thanks. It's minor so just a nuisance but hopefully it vanishes quick. Nice run. I was a little tired from work and the cold, decided to walk on treadmill instead of jog.
Went to the gym after work but more because sister wouldn't be able to get me until after her internship thing ends at 7 pm but I was done with my shift at 6:15. Busy day since we got the freight I had ordered on Tuesday, trying to get most of the product that we didn't currently have. It is only me to put it away but since it's a small store the shipment wasn't that big. Got most of it done except for a few things. Felt rather tired so I didn't do much at the gym, just some dumbbell work and cardio.
one arm db row - 3x10 @ 37.5
db fly - 3x8 @ 20
seated db shoulder press - 3x10 @ 20
lat pull down - 3x8 @ 75
30 minute walk on treadmill with 2 incline and speed of 3.21 -
OHP day today for me. Technically supposed to be deadlifts but that workout takes longer and I didn't get up in time. Will do tomorrow.
OHP - 1x5@33 lbs, 1x5@40 lbs, 1x5@45 lbs, 3x3@50 lbs. Few of the third reps of 50 lbs were a bit grindy, but I got them up.
Lateral raise - 4x10@8 lbs dbs
Scrape the rack press - 4x8@35 lbs
Reverse curl - 5x10@20 lbs
Rear lateral raise - 4x12@7.5 lbs dbs
Incline hammer curls - 4x10@10 lbs dbs
Front raise - 4x10@7.5 lbs dbs
Got my belt in the mail yesterday. Tried it out on the OHPs. Glad I am working out at home wearing this giant thick belt doing 50 lb presses, lol! I think I may need to get it a little tighter as it wasn't giving me much to push on. I also hope it breaks in a bit. The belt is round and I am oval, so I ended up with a big gap at my back. Is this the way it is supposed to work? How do you guys with belts decide when to use them and how tight to put them? Looking forward to seeing how it feels with deadlifts tomorrow.0 -
Cardio
Didn't feel like bench press tonight so just did 40 minutes walking on treadmill until sister was able to get over from her internship to pick me up.0 -
Saturday did my deadlifts with my new belt. Went well!
Deadlifts - 1x5@53 lbs, 1x5@83 lbs, 1x5@103 lbs, 1x5@115 lbs, 1x5@120 lbs, 3x3@130 lbs. Definitely the smoothest that 130 has felt.
Inverted row - 5x8
Chin ups w assistance band - 10x4, first time I've been able to get 4 reps on all the sets with my lightest band
Meadow row - 5x12 with bar
cable row - 4x12 with resistance band
Bent over row - 4x12@17.5 lbs db
15 minute treadmill walk at max incline
Then yesterday the weather was gorgeous so we went to the zoo, then I went for a 6 mile run afterwards. Bring on spring!
Today is usually a rest day, but it's a holiday so I may do my bench day today and a short run tomorrow. We will see on the timing though.0 -
Aigre - saw your deads with belt. Looked AMAZING. I immediately looked up getting a belt. Next payday it's happening. FANTASTIC job on the chinups, you're doing freaking amazingly with them.
So I discovered (following a conversation on ETP group) that my squat was highbar.
Today I decided to try out low bar - I feel like I didn't quite make it, but it was definitely better than my previous bar position as I didn't tip forward at the bottom of the squat. Will post the video to ETP for a form check in case anyone would like to help me out
Canditio lower heavy day
Squats: 3 x 6 @ 60kg
Deadlifts: 2 x 6 @ 80kg
RFESS: 3 x 8 each side just using bodyweight
*kitten* is killing now so I think my new squat position had the desired effect (take some load off the quads and move it to my glutes/hammies)0 -
Upper heavy day
Bench press: 3 x 6 @ 40kg
DB rows: 3 x 6 each side @ 17.5kg DB's
OHP: 1 x 6 @ 30kg
Lat pulldown: 1 x 6 @ 57kg
Tricep pushdowns: 3 x 10 @ 15kg
Lateral raises: 10, 6, 6 @ 7.5kg dumbbells
Arms are shot!!! Time for some lunch
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Nice workouts, Stephie! Did you end up getting the house you wanted?
Saw your video over on ETP forum, I have the same problem so I am following closely. I may try that warming up over small plates thing. One thing that has helped me some, I think, is concentrating on pulling the bar into my back, and thus keeping my chest up and back tighter.
Really love the belt. I got the Inzer forever lever belt. I had to wait like 6 weeks cause I didn't want black. #vanity even in my own house. Ha!
Anyway, yesterday I did bench day
Incline bench - 1x5@33 lbs, 1x5@53 lbs, 3x3@60 lbs, 2x2@65 lbs. When I started this program I couldn't do more than 2 reps at 60 lbs, so that's pretty good progress I think!
Decline bench - 5x6@44 lbs
Narrow grip DB bench - 5x6@20 lbs DBs
DB fly - 4x8@8 lbs dbs
Overhead tricep extension - 4x12@10 lbs
Was supposed to get up and run this morning but hip flexor is still a little painful and didn't sleep well last night, so decided to take a full rest day. Looking forward to squatting tomorrow with the belt for the first time!0 -
The standing on small plates thing looks like genius if I'm honest. Forces you to keep it mid foot. I asked on Reddit too and they suggested I need stronger abs to brace better to keep everything more together.
We had an offer accepted on the house we liked, I don't know how the house thing works in the US but it's an absolute pain in the *kitten* in the UK! There are 4 people in our "chain": our buyers, us, our sellers and the house that they are buying. We all have to sign contacts on the same day (which hasn't happened yet) and until that point anyone can pull out. Generally it can take 8 - 12 weeks until "exchange" and we're only about 5 weeks in so far.
A chain of 4 isn't even a lot - I've known people in chains of 11 which I'm sure you can imagine is a catastrophe if someone pulls out.
Enjoy your squatting with the belt - I'm sure it will feel great
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Skipped the gym for a few days as my right hand is acting up. Not sure if it's the writing notes by hand when I study or what but is being temperamental. Made it to the gym after work today and would have waited a long time but a guy let me work in with him as he was working on hang snatches. I had to do deadlifts first but that was okay. Decent session overall. Tried front squat but bar made hand ache but did manage to do the light weight cleans okay just with some aching.
First class is tomorrow for the tech program and still waiting to hear if I'll be between the two stores or go to the other one on a more permanent basis. We'll see.
deadlift - 1x12 @ 65, 1x10 @ 135, 1x8 @ 175, with belt 2x6 and 1x8 @ 195
low bar - 1x10 @ 45, 1x10 @ 95, 3x8 @ 135
clean - 1x8 @ 45, 3x8 @ 650
