M(ar)uch Lifting is good for you!
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Thanks @canadianlbs - my gym doesn't have those foam squares, so plates it is. Now the next question is when a squat rack will actually be empty for me to put the 25s on the right bar...rather than my needing to resort to fixed bars.1
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Hi all, I just started my 3rd week of SL5x5.
My workout today:
Squats - WU(1x5 45, 1x3 65), 5x5 85
BP - 5x5 50
Row - 5x5 50.
Felt a little self conscious about lifting just the bar so added 2.5lbs to each side.3 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-16X 10 X 30
40lbs loss by May 27 Challenge
Walk every day! Today I am taking a minimum of 2 - 2 1/2 mile walks!
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Squats: 3x5 @ 145. I'm stopping here for the remainder of the week, which is only one more workout due to traveling. I was having some trouble the last few reps of the third set and my depth suffered a bit.
Bench press: 5x5 @ 77, same as last time.
Wretched rows: 5x5 @ 87, same as last time.2 -
Fun one today, more cardio-oriented
On a running clock!
0-4 mins:
500m row (workout calls for 400m run, but the workout room isn't too big, and treadmills are a pain and so lined up together it wouldn't've worked out, so I subbed in)
alt 1 arm kb snatches RAT (remaining amount of time) -> got 24 total @30lbs
4-5: rest
5-9mins:
500m row
alt 1 arm kb clean & press RAT -> 26 total, but my timer was not set properly so I don't know if I was within time here... oops?
9-10: rest
10-14:
500m row (yes, again! lol. My times were between 2:05 and 2:11 for these btw)
2kb thrusters RAT -> 14, probably had an extra rep in the tank but I set the bells down thinking I had more time left than I did. Ah well
caught my breath and put away what I wasn't using anymore, then finished off with 3 rounds of
- double kb overhead walk @2x30 for 100ft
- double kb rack walk for 100ft
- 25 hollow rocks
I actually did single arm on the 3rd round, just to rock that core a little more.
And I finished off with the hip standing routine. And I gotta say these muscles the little exercises are targeting need the work! Gonna enjoy some of the nice weather here this afternoon and go for another walk. I love me some walks! 2 -
My hip still twinges a bit especially when doing deadlifts or straight legged lifts but fine when doing squats so I'm not sure what I really pulled down there. On occasion it hurts when I sit on my right side to much.
Anyway, it's back to StrongLifts today:
Squats: 5x6 @ 70 lbs. I'm doing fine with this weight.
OHP: 5x5 @ 50 lbs. My form wasn't the greatest the last time so I plan to stay at this weight.
Deadlifts 1x6@ 90 lbs. I'm fine with this weight and I'm sure I'll be able to lift this unless the hip acts up.3 -
It's my StrongLifts rest day.
I ran 3.5mi in the morning.2 -
@jenxbowers , how is your hip? bet i'm not the only person who thought about you off and on through the day.
i resorted to fixed bars myself today
was going to bench, but i bussed in to work and then time-boxed myself pretty hard by deciding to break my home trip with a visit to one of the Other Gyms afterwards. people in both of the racks :-/ so i used the fixed bars and did a superset mix of overhead presses and rows on various cable towers. the bar i used was only the 40-pound one, but hey . . . it's deload week up in here anyway.
i was really happy off and on through the day because the doms from yesterday's squat/trap-bar binge was staying right where it's meant to be, for a change. the downside is i bought a little book called 'sports massage' yesterday in my travels, so i kept sneaking into the washroom throughout the work day to try out 'compression' on my own bum.1 -
@canadianlbs it's a little bit better, thank you for asking! I've been cheering you guys on, sitting here with my frozen kernel corn ice pack! (Though I needed some of the corn for a recipe so I'll have to find a new ice pack...) My doctor might have availability Wednesday. I have tasked myself with trying to understand what's wrong, and I'm leaning toward IT band. ¯\_(ツ)_/¯0
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First day back.
Did workout A with just the bar. I thought, "these are so easy", then my quads cramped up at my 5th set of squats :P. I may have DOMS Romeo's after all. DH is starting tomorrow. I will have to watch my lower back. I felt it doing rows today. I have lost a lot of strength there.
Tuesday climbing, Wednesday dodgeball, then workout B on Thursday. I can't wait for deadlifts again.3 -
Speaking of pain issues.... Not sure what I did but have pain in left shoulder. It as a bit of a dull ache last night and I sleep on my stomach with one arm/hand under the pillow switching between left and right throughout the night. That didn't really help. I used my heating pad this morning but all day it has ached. There was pain while lifting, on elliptical, treadmill, while standing... And mobility is limited. Got an ice pack so going to try doing some cold/heat alternating and hope it improves soon though may have a rough night sleep on the couch tonight to limit myself to the right side.
Deadlift day
10 minutes on elliptical for warm up
deadlift 2x8 @ 135, 1x8 @ 165 and with belt 1x10 @ 185 - Was going to go below 135 but had a plate count fail then couldn't find 2.5's in order to get the 190. The program says 189 but yeah, not going to get that exact.
sldl off block 2x8 @ 135 - had to reset on the first set and did second with under/over grip
yates row off block 2x8 @ 65 - Tried 95 but was a struggle. In pain on this one but tried to keep elbows in for it.
wide grip lat pulldown - nope, too much pain
one arm db row - 2x10 @ 25 - painful but managed to make it through with the light weight
glute cable kickback 3x10 @ 20 - added this just cause
30 minutes walking on treadmill with slight incline
So yeah, now I'm hope and studying or trying to make myself study. Fingers crossed shoulder doesn't hurt as much tomorrow as I'll be in pharmacy and don't need pain distraction.3 -
@DawnEmbers I hope that feels better soon! Do you always do elliptical for a warmup? I'm starting to think walking in from the cold and going right into warmup sets with the bar is not the best plan for me.1
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Hi everyone, I am a bit late but want to join in. I started SL on Feb. 9th. I was getting to the point of feeling very awkward about my form, especially on my squat. I decided to hire an olympic lifting coach for just one session so we could go over form. Well I had been doing my squats quite wrong and my deadlifts a little wrong. I have had to deload to work on the muscles I wasn't using with my bad form. I am sooo very happy I hired him for that hour.
Anyway, he trains at this "real" gym that isn't very well known so there are rarely any people there, I am going to go join it today. Super nervous, and excited at the same time. I have been going to my local Planet Fitness on days I am working at home and the weekends and use my office gym once a week. I have always defended PF for what it is but now I have outgrown it.
I will post again today after I make it to join and workout at the gym this afternoon.
Question for ya'll, probably a really stupid one but I want to make sure I understand everything correctly. When you say (or the app) 75lbs as an example, does this mean say 45lbs for the bar and then 30 lbs in plates?5 -
CricketClover yes it does mean that!1
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-32X 10 X 30
40lbs loss by May 27th Challenge
Very short walk in extreme cold, snow and wind!
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jenxbowers wrote: »I hope that feels better soon! Do you always do elliptical for a warmup? I'm starting to think walking in from the cold and going right into warmup sets with the bar is not the best plan for me.
Thanks. I don't usually do anything other than warmup sets but that's because I usually lift after work and spend all shift on my feet, moving around doing stuff. Yesterday was my day off and I'd had a nap so figured a little cardio warm up would be a good idea. For the warmup I do like the elliptical since I do the treadmill after lifting some days when I have the time as it's something different for me.1 -
CricketClover wrote: »I decided to hire an olympic lifting coach for just one session so we could go over form. Well I had been doing my squats quite wrong and my deadlifts a little wrong. I have had to deload to work on the muscles I wasn't using with my bad form.
Also feeling like I could benefit from someone who will go over my form with me so I'm not doing things terribly wrong as I start to increase weight. Would you say it was worth the cost?0 -
Ran 1.6mi WU/CD
StrongLifts
Squats 5x5 90 (WU: 1x5 45, 1x3 65)
OH 5x5 45
DL 1x5 125 (WU: 1x5 85)1 -
chichidachimp wrote: »CricketClover wrote: »I decided to hire an olympic lifting coach for just one session so we could go over form. Well I had been doing my squats quite wrong and my deadlifts a little wrong. I have had to deload to work on the muscles I wasn't using with my bad form.
Also feeling like I could benefit from someone who will go over my form with me so I'm not doing things terribly wrong as I start to increase weight. Would you say it was worth the cost?
Definitely worth the cost for me. I know cost will vary, I paid $100 for an hour. I couldn't afford that to hire him once a week long term, but for one time and maybe every now and then it is worth it. Plus, it got me into the "scary" gym and more importantly, into the powerlifting only room of the gym (joined said gym about 2 hours ago).4 -
So after joining the new (to me) gym today:
5 mins on the row machine
Squats: 5x45lb (working on form now)
OHP: 5x37lb (interesting that I was doing 45 at different gym, betting that PF was wrong)
DL: 5x1053 -
Tonight's workout after warm up.
Squats 5x5@113lbs.i finally moved up out of my comfort zone!
Ohp 5x5@48.7 lbs.then because that felt good I did 1x5@50lbs.been stuck at 47 for ages so pleased to have moved up.
Deadlift 1x7@150lbs.2 -
@DawnEmbers thanks for the reply!
Update for me, I did bicep curls, 3x10 @ 10lb, at home yesterday while I rested my lower half. Gonna be doing just arms for a while, I think...
Saw the uni doctor and she said what I've got going on with my hip is called trochanteric bursitis, and she referred me to the chiropractor so I'm going Friday. All of this is included in my tuition which I never knew before!
Happy lifting everyone!3 -
so much stuff going on.CricketClover wrote: »Anyway, he trains at this "real" gym that isn't very well known so there are rarely any people there, I am going to go join it today. Super nervous, and excited at the same time.
i had the don't-wannas so bad when it came time to actually go to my first session at mr t's place. only the social cowardice made me follow through on that day [going easier than an inconsiderate short-notice cancellation]. and i was so high on it all when i came home that same night a gym where you're among like-minded people doing like-minded stuff is so beneficial.jenxbowers wrote: »Saw the uni doctor and she said what I've got going on with my hip is called trochanteric bursitis, and she referred me to the chiropractor so I'm going Friday. All of this is included in my tuition which I never knew before!
so glad you went and so glad it was 'just' bursitis . . . and so glad that it all led to you learning something you didn't know. that's really great.
my turn now. i almost didn't go to my 'serious' massage session, because boy-student and The Bum Zone. and i am so so so glad that i did. locked s.i. joint on the right from a rotated pelvis. yee hah, just what i thought all along \o/. so we spent the whole time doing 'mobilization' with only a little massage around the s.i. to make it more profitable . . . and i guess i'll be sore tomorrow but right now i feel so great. chugging fish oil pills with water and planning to go boil myself in the bath before bed.
and a small brag: what's the first thing everyone says when your hips just won't stabilize? "your glute medius muscles are weak". finger-waggy speech about desk jobs and a zillion clamshells for your penance. well, mr boy student actually gave me an actual functional test and i'm still gloating about the way that he said 'well, your glute meds are NOT weak.' otoh, my quads are yup, simply stupidly tight but i'm so high on myself for having glute meds of steel that i don't even care. i was damn sure weakness was not what was plaguing me here.
little giddy tonight. okay everyone, carry on then.4 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 16X10X30
40lbs loss by May 27th Challenge
Walk daily! Very short 1 mile walk today because of extreme cold and wind! Blizzard like conditions.
My keto diet has been going awesome! I lost another .4 pounds! Because of trying to cut the rest of my fat, I am not trying to increase the amount of weight I am lifting until I hit my weight loss goal.1 -
canadianlbs wrote: »
and a small brag: what's the first thing everyone says when your hips just won't stabilize? "your glute medius muscles are weak". finger-waggy speech about desk jobs and a zillion clamshells for your penance. well, mr boy student actually gave me an actual functional test and i'm still gloating about the way that he said 'well, your glute meds are NOT weak.' otoh, my quads are yup, simply stupidly tight but i'm so high on myself for having glute meds of steel that i don't even care. i was damn sure weakness was not what was plaguing me here.
little giddy tonight. okay everyone, carry on then.
I'm pretty sure with the amount of biking you do that it's kind of a normal outcome there
. I bike about once or twice a year and my butt is usually on fire for a week afterwards! lol (as are those tiny muscles near my knees on the inside, I have some knee valgus going on when I pedal, apparently xD) 2 -
Ugh! Crowded gym was crowded. had to relocate three times to finish the workout! And I had to come home for the core stuff and hip mob (which I still haven't done >_>)
EMOTM x18 (rotating each minute, so 6 rounds of each)
1. Double KB Squat Clean x6 (@2x30lbs)
2. Push-ups x6 (because weaksauce now? I actually had to break 4/1/1 on the last round here)
3. Broad jumps x6 (approximate distance was ~60 inches)
Then a 5 min AMRAP of:
- burpees with vertical jump x 1, 2, 3, ...
- ab-mat sit-ups x3, 6, 9, ...
Got through 5 rounds then did 3 burpees and collapsed on the 4th. I'm getting a *wee bit* better with them, but there's still work to doooo!
So yeah, here's to another 40 minutes of stretching and core work before I can shower. At least I had breakfast now xD1 -
Today before work
Squats 5x5 100 lbs
Deadlift 1x 105 lbs
OHP - I did 3 types of shoulder exercises with 20 lb dumbbells instead
I am trying to lose a total of 65 lbs of fat. So far I have lost 9 of it but it is going very slowly (one pound per week). I find it impossible to keep my carb macro's in line.2 -
Well, it's Wednesday and haven't had a workout all week and don't think I'm getting one today either, I have a kiddo with a bad stomach bug - he's been sick since Saturday. Finally doing a little better today but not well enough for the gym daycare. I feel like a pile of jelly.
Since we started (husband and I) we've only had 2 weeks where we could do all three workouts a week since this kid is sick constantly from preschool! And next week Hubs is out of town so I'm out of luck. But I did finally get a foam roller so I'm gonna work on figuring that out and try to improve my air squats so when we get back in the gym I can be better.3 -
Stronglifts day off. Ran 6mi instead.2
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I'm a carb happy dieter. I've always loved carbs and hate to give them up. But I realize that protein helps recovery for weightlifting. I'm trying to work on that by focusing on my protein source first and then eating until satiety. Yesterday I chowed down on 2 chicken legs before eating my rice and beans for dinner. Today I added 2 protein scoops to my yogurt and I found I'm not starving at 11am like usual and got very full off 3/4 of my lunch.4
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