Workout check-in: You all deserve a (p)real good hand of applause! :)
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Stronglifts day
5x5 squats 135 (WU: 1x5 air, 45, 65, 95, 115). Finally got the big 45s on there and feeling really proud. Struggled through the set and took many breaks. Will stay at this weight for the rest of the week.
4x5 OH 45, 1x5 50 - Was so tired after the squats that I deloaded to 45 and worked on form, pushing hips forward and letting the head follow through the bar.
1x5 DL 165 (WU: 1x5 95, 115, 135, 155). Whoot!!
The lifts have been getting pretty fatiguing this week. Around this time last month I made a goal:chichidachimp wrote: »My goal is to add 50lbs to my squats and 75 to DLs over the next 2 mo and maintain around there 2x a week until the marathon.
I just realized if I slow my roll and increase 5lbs on squats every Wednesday, and increase DL by 5bs every workout I can reach my goal within my timeline. And hopefully I can do this safely without injury! Which is the most important part to me.3 -
Hi ladies - I haven't posted since last month, been far too distracted with life. But I had some great victories with my SL 5x5 workout. I decided to deload until I could break parallel in my squats. Well I've FINALLY done it and had a great set today with 60lbs so I'm excited to start adding weight every workout now as long as my form stays OK. I also deloaded my bench press (had been stuck at 57lbs) but after doing 55lbs my last workout, instead of using my fractional plates I decided to give 60lbs a try and banged them right out! Also on Monday I FINALLY was able to OHP the 45lbs bar after working my way up for the last 3 months. I feel like can just now really start progressing in 5x5, it took me months and a lot of trial and error to get here but I'm very excited! I've never been this dedicated to anything! Now if only I would stop eating and drinking everything in sight...
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Squats: 3x3 @ 160
OHP: 3X5 @ 67
Deadlifts: 1x3 @ 142, 1x6? 7? I wasn't paying enough attention...at 162. My lower back is a little sore so I think I overdid it a hair, but next week will be one workout short again due to holiday travel.2 -
i was a feeble and fussy bike commuter this evening, and i took my squat shoes but you should have seen me once i dragged my sad little *kitten* to the gym. something i did yesterday gave me a sciatica pinch on one side which has affected everything.
didn't do much, but i was not in the mood to do much.1 -
Kittyfeliz wrote: »Hi ladies - I haven't posted since last month, been far too distracted with life. But I had some great victories with my SL 5x5 workout. I decided to deload until I could break parallel in my squats. Well I've FINALLY done it and had a great set today with 60lbs so I'm excited to start adding weight every workout now as long as my form stays OK. I also deloaded my bench press (had been stuck at 57lbs) but after doing 55lbs my last workout, instead of using my fractional plates I decided to give 60lbs a try and banged them right out! Also on Monday I FINALLY was able to OHP the 45lbs bar after working my way up for the last 3 months. I feel like can just now really start progressing in 5x5, it took me months and a lot of trial and error to get here but I'm very excited! I've never been this dedicated to anything! Now if only I would stop eating and drinking everything in sight...
Naaah... that's how you make them gainz!!!1 -
Squat day:
squat - 2x10 @ 45, 1x10 @ 95, 1x8 @ 135, with belt 1x5 @ 165 and 2x5 @ 185
overload - 245 for 20 count with belt
single leg press - 3x8 @ 30
single leg curl - 2x8 @ 40
leg extension - 2x10 @ 602 -
Katiebear_81 wrote: »
Naaah... that's how you make them gainz!!!
Haha! I'm not gonna lie, I had that exact thought when I tried to justify getting into the hummus tonight!1 -
I didn't make it to the gym yesterday like planned. S/O was visiting and we went for a fast paced walk in the afternoon, about 3 miles. I might never do SL on Wednesdays anymore with this soccer league I mentioned earlier (first game last night)... this morning it feels like someone used my hip flexors as punching bags. I even stretched them immediately after the game ended. I'm hoping this is maybe due to the walk combined with the soccer? I really feel like I'm getting old sometimes
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canadianlbs wrote: »i was a feeble and fussy bike commuter this evening, and i took my squat shoes but you should have seen me once i dragged my sad little *kitten* to the gym. something i did yesterday gave me a sciatica pinch on one side which has affected everything.
didn't do much, but i was not in the mood to do much.
Feel better soon! I apparently looked so skeptical of my deads that one of my friendly gym regulars grabbed a plate and loaded it for me. He said he wanted to save me some some energy since I'd said I was already tired.2 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 16 X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
25 Squats
9 push-ups
30 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks.3 -
Kittyfeliz wrote: »Now if only I would stop eating and drinking everything in sight...
heh. the rest of your post was wonderful news. way to go \o/
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Today's workout after warm up.
Squats 54545.@108lbs.
Bench 45555 @67lbs.
Rows 5x5@79lbs.
Bulgarian split squats 30 each leg @22lbs.
Wasn't really feeling today's workout.im due on my period in a few days and feeling weepy one minute and like I could kill someone the next ha.
The app said to deload on bench as I've failed 3 times now.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
30 squats
Rest day push-ups
35 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walks today.
I finally dropped another 0.6 pounds today!
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I did not get to the gym yesterday. Too much to do. Am now looking at spending the next day and a half in the car... so that's lame. But once we get to our destination, I'm making my spouse take me to the gym at least once! Ha ha.2
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Mini whoosh this morning finally took me out of the 170s, hurray! i'm now squatting and deadlifting at about 95% of my body weight. Cumulative fatigue is building up, so between traveling next week and general tiredness, I'll probably do a deload when I get back.
Squats: 3x3 @ 160
Bench press: 3x5 @ 87
Wretched rows: 3x5 @ 1025 -
Was not really feeling like going to the gym today then had to rush my workout so I could make an appointment. Arms feeling pretty hammered.
0.6mi warmup and cooldown.
5x5 squats 135.
5x5 row 85
54534 BP 70. Should start sucking up my pride and asking someone to spot me in the future.2 -
@amyinthetardis1231 congratulations on the weight loss! I'm so happy for you.1
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Bench day
band pulls - 3x15
bench - 2x10 @ 45, 1x8 @ 75 and 2x5 @ 95
closed grip bench - 1x8 @ 45, 1x8 @ 65, 2x50 @ 80
incline bench - 1x10 @ 45, 2x5 @ 70
db side lat raise - 2x10 @ 12.5
front single arm db raise - 2x8 @ 12.5
treadmill for 30 minutes at 5 incline, 3 speed then a 10 minute cool down2 -
oops Meant 2x5 @ 80 on closed grip, not 50.0
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deload day in t-space, but i never did my 1's week bench press because Milk Injury put me on the (heh) bench. so i did it tonight.
60/67.5/76.5 i'm pretty pleased. i think? on the one hand my form was seriously teh suck because tryign to be a left-sided cyclist has left my left teres muscles and lats super-tight [insert tedious kinesio-pedant explanation right here]. so really i should not have been left in charge of a bar that heavy. but on the other hand . . . i forgot during the middle set that it was 5/3/1 week so i did 5, and then still got three reps in for the last set. so suckiest form i've shown on bench in some months, but otoh i did get three reps. and i quit when i wanted to not, when i had to so there's that too.
squats, well you know me and squats. i am better, actually. i just dont' remember any of the form details and in the meantime while i've been obsessed with quad stretches and i.t./tfl work, my ab strength appears to have gone down the tubes. so in the end i wans't happy with my weighted form and i just practiced the movement with the broomstick.
mr squats is our injury this week. he dislocated a rib last friday failing at a max squat. front AND back. the argument for lifting heavy though . . . after two chiro sessions and some massage he's back at about 95% better just one week later.2 -
]Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 80
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-18X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
Squat rest day
9 push-ups
35 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks today.
I had to weigh myself twice this morning because I could not believe the number! Finally a drop of 2.2 pounds!2 -
Start a PHUL week 2, so I went ahead and tred a few tweaks to the exercises because they weren't quite doing it for me. Still not set on the lineup after today.
Bench Press 95x5, 105x5, 107.5x5, 107.5x5
Pendlay Rows 75x5, 80x5, 85x5, 87.5x5
OHP 60x5, 65x5, 67.5x5, 70x5
lat pulldown 70x10, 75x10, 80x10, 85x8
incline close grip barbell press 65x10, 75x8, 75x8 (I was trying to target the triceps, but my anterior delts got the brunt of it. I think this duo will be chin-ups and dips next workout, and I might skip the curls and skullcrushers)
ez bar curls & skullcrushers 35x10, 2 sets of 45x8/10
did my hip kneeling mobility routine for the first time this week even though I was trying to do it, like, all week. >_>
And finished off with an 8 min AMRAP of
1/2 TGUs @20lbx x4/side
superman alternating reach and row x8/arm
(4 rounds and 6 reaches/side)
+ 2 min of hollow body hold, managed 75s or so of time under tension
Now I'm ready to work my chore muscle. Whoop.3 -
After 4 weeks:
Squat 45kg (99 lb)
Bench press 32.5kg (71.5 lb)
Overhead press 20kg (44 lb)
Deadlift 55kg (121 lb)
Row 30kg (66 lb)3 -
I am pretty sore from squatting yesterday, mostly in my lower back which is a bit concerning but I am 95% sure it's in my back muscles and not the spine. Went to a 1h yoga class this afternoon to stretch out and discovered I need to go back to yoga because all this strength training + running has been making my muscles tight.2
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Deadlift day
10 minute warmup on the elliptical
deadlift - 2x8 @ 135, 1x8 @ 185, belt 1x5 @ 205 and 1x5 @ 225
sdl on 35 plate - 1x8 @ 155
yates row - 2x8 @ 95
clean - 1x8 @ 45, 1x8 @ 65, 1x8 @ 75
assisted wide grip pull-up - 1x10 and 1x8 @ 7
one arm db row - 1x10 @ 37.5
30 minutes on treadmill at 4 incline and 3 speed then 10 minute cool down
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it's been a gross, cold day spitting with rain so chilly you could almost convince yourself that it's half-melted snow. dafuq weather?
in celebration, i went to my final (scheduled) massage and did NOT go to the gym. instead i caught garden/retailfever and toted three sacks of potting soil . . . and a pressure cooker XD.
and i'm eating rowntree's fruit gums for food.3 -
Easing my way back into SL after my mysterious hip injury. The DOMS from my first soccer game is insane - it's been five years since I've played and my body is confused. My abs hurt, calves, hip flexors, almost everything!
Squat 2x5 @ 45, 1x5 @ 55. No pain!
OHP 5x5 @ 45
DL 2x5 @ 65
Then ran 1 mile on the treadmill at different speeds in an attempt to begin slowly conditioning for soccer.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-36X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
Rest day squats
9 push-ups
35 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walks today.
I dropped another 0.6 pound today!
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PHUL lower power, week 2 back at it, and mucho progress going on! (although for a 5 exercises workout, it takes a while :!). Not gonna list warm-up sets, would take so much space, lol
Squats 100x5, 110x5, 115x5, 120x5 (from 115x4 as a last set last week!)
(added in submax push-ups straight after the squats, 8 / 7 / 6 / 7)
Trap bar deadlifts 140x5, 170x5, 185x5, 195x5 (grip almost gave out, but again, an improvement on my 190x4 top set!)
And lo and behold, there was already 45 minutes gone by O_o
Leg press 90x15, 135x15, 180x15, 205x14
Lying leg curls 30x10, 40x10, 45x10, 50x10
donkey calf raises 90x10, 135x10, 160x10, 170x10 (... I don't really need calf work twice a week at this point (if at all. I have reeeaaallly "good" genetics on that part xD), so maybe I'll just skip this from now on? Do it on hypertrophy day only? eh)
Hoping for an hour-ish hike this afternoon at some point, and some more hip mobility work. I don't know how long I'll stick with PHUL. I like being able to add a little conditioning/KB work at the end of my workouts, and they take like an hour and a half on their own already. Maybe just long enough to build back my base of strength properly, then move back to the true and tested 5/3/1.1 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 18X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
4x10 Squats
10 push-ups
4x10 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walks today.
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