May the gainz be with you (May workout thread)
Replies
-
Week 2 of PSV 5/3/1, coming in a day late because I had to tend a yard sale and i was already late yesterday morning, and to be honest i was just too tired. To be even more honest, I still was after a restless night of sleep, but I *needed* to go push some iron for my own mental sanity here.
Power Snatch 55x5, 65x3, 75x2, 85x1
Then EMOTM x6 - Double @80% of week 1 max (72.5lbs)
Squat 45x5, 65x5, 85x3
102.5x3, 115x3, 130x9
Push-up 7 min ladder, max set of 5, got 52 total reps this week (had 40 last week)
Finished up with KB front rack and sumo squat mob with a 20lbs KB
Didn't feel like i was working all that hard today, but I still feel better than I did waking up, so that's a plus1 -
Short workout today; I just realized the nausea and vertigo I felt yesterday means I've got a migraine incoming today, so I'm probably lucky to have gotten any workout in. At least they feel short and sweet now that I've moved away from strictly 5x5.
Squats 1×3 @ 110, 125
1×3 (+2) @140
Assisted pullups
3×3 @ 80 counterweight. Tried the last set with a closer grip and palms in and it felt quite a bit stronger.
Deadlifts
3×6 @ 107ish2 -
Todays workout after warm up.
Squats 5x5@95lbs
Bench 5x5@62lbs.
Rows 5x5@67lbs.
1 -
Good morning ladies! (Cross posted from the 20 weeks no matter what thread)
I woke up this morning and went to our workout room and busted out the first (of many) StrongLifts 5x5 workout. Feeling good and determined to make this a habit.
I strayed from StrongCurves, as 5x5 just seems so much easier, less complicated, more time friendly for me right now. I'm thinking maybe StrongCurves may be the thing I move on to after I run through StrongLifts.
Question on StrongLifts 5x5 - am I supposed to do the sets all in order? For example, do 5 sets of 5 squats, then 5 sets of 5 bench presses, then 5 sets of 5 rows, etc? And if so, how long do you rest between each set and between each exercise?
Thanks in advance!0 -
Bit of a mix day, did deadlifts and a little bit of the upper body accessories. Almost time to test 1 rep max on deadlift.
deadlift - 1x8 @ 115, 1x8 @ 135, 1x6 @ 185, belt added 1x4 @ 225, chalk added 1x3 @ 255
pendlay rows with straps - 2x6 @ 95
wide grip pause bench - 1x8 @ 45, 1x8 @ 75 and 2x4 @ 95
tricep pushdown with bar - 3x10 @ 80
25 minutes on the elliptical
2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-24X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take at least one walk today.
Move More Sit Less Challenge
I am still setting up my garage sale!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 17/28 I am focusing on drinking enough water and staying with in carbs and calories!
0 -
Clean Bench and Row day!
Power Cleans, W-U circuit @45, 65x5, 75x3, 85x2, 95x1
EMOTM x6 double @85% (92.5lbs)
Bench 45x8, 65x5, 75x3
87.5x3, 102.5x3, 112.5x6
Row 45x6, 55x5, 70x3
82.5x3, 92.5x3, 102.5x7
10 min AMRAP - KB Swings @ 20kg (45lbs)
** must rest at least 15 seconds when setting the bell down
35/30/35/30/30/30/35/38 = 263 total reps (and hamstrings, butt and even abs were on fire!)
7 min ladder: drop lunges. Tried to do 1 side, then the other during the rest period, and only got 45 reps per leg total (vs 48 last week) so either the swings killed me, or I was really, really slow. Gotta improve on this!
And then I wobbled outta there, haha.1 -
Still avoiding the sore spot in my back.
Yesterday:
Lateral raises, 5 lb db warmups (3 x 20), 7 lb (3 x 10), 10 lb (3 x 5)
Front raises, same reps
Military press 3 x 10 @ 10 lb, 3 x 8 @ 12 lb
Diamond pushups 3 x 5 reps (those are hard! really have to watch that my back doesn't collapse)
Single leg Romanian deadlifts - 3 x 5 unweighted with each leg. My left leg is weaker than my right, and I feel pinching in the side of my left hip.
Unweighted walking lunges - my balance is wobbly and I have to watch it because my left knee keeps trying to collapse inward, hence left hip tweaks0 -
@lkpducky when I feel pitching in my hip joint generally all I have to do is reposition my foot and it goes away.0
-
Thanks! I need to work on that. I just don't feel balanced so as a result, my foot doesn't land just right when I lunge.1
-
Thanks! I need to work on that. I just don't feel balanced so as a result, my foot doesn't land just right when I lunge.
What kind of shoes do you wear? Running shoes (big cushy sole) are terrible for stability, as well as building it in general.
Have you tried practicing those barefoot at home? If you don't have a lot of space, a static lunge (or split squat) would do well, too. Grab the floor with your toes and get used to firing the stabilizers in the legs. And make sure you only step as far as you feel right doing - and don't forget to stagger the feet a little.
Re- 1 leg RDLs: make sure you brace your abs. Your upper body needs to be engaged if you want to minize the wobble and potential for pinching or hurting things
1 -
I've done walking lunges in my socks going down the carpeted hall outside my condo unit. Interestingly enough, I applied your advice on bracing my abs to the lunges (haven't tried the RDLs today) and that helped!0
-
Well I did NOT do diamond pushups after all. My chest won't touch the floor. If it does, I collapse and can't get off the floor. Went to knee pushups and really had to concentrate to keep my elbows from coming down. Feels like my upper back top corners are working. BAH And forget one-armed pushups even from my knees. I am WEAK.0
-
No workout for me today, as it seems I've caught another bug from my kid. Bench press is way more fun than chills and fever all day
0 -
I've done walking lunges in my socks going down the carpeted hall outside my condo unit. Interestingly enough, I applied your advice on bracing my abs to the lunges (haven't tried the RDLs today) and that helped!
oh, yup, that's a piece of advice for basically ANY lower body move - the tighter the upper body is, the easier it is to keep your balance since you don't have to stabilize the wobbliness from above!1 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-14X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take a 2 mile walk today. It is beautiful outside!
Move More Sit Less Challenge
I am still working on my garage sale! Beautiful weather still!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 18/28 I am focusing on drinking enough water and staying with in carbs and calories!
2 -
Decided to move from stronglifts to wendlers 531 with the boring but big lifts.ive become so bored with it recently I've been missing workouts.so I've just completed day 1 and really enjoyed it.
After warm up sets .squats 5@72lbs 85lbs and 92lbs. Then the bbb 5X10@55lbs.
Standing calf raises @55lbs.1 -
I started today. Only did 20 lbs for all and really trying to work on form. I HAVE BEEN DOING SQUATS ALL WRONG. Man do you feel it when you do it right.
I am on Keto and my trainer told me to increase my carbs when I get home? Since I do not eat more than 20 carbs, what should I eat before and after workouts?3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-28X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take at least one walk today.
Move More Sit Less Challenge
I am still setting up my garage sale!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 19/28 I am focusing on drinking enough water and staying with in carbs and calories!
1 -
Deadlift and OHP is my favorite day of the week
Started with E20sx3min of broad jumps for max distance. Hovered around 70' of distance (not quite 6 feet) throughout.
Deads 75x5, 95x5, 115x3
130x3, 147.5x3, 167.5x11 - I got that weird bruise-like bump showing up again here, so my left hand was pulling a bit harder on the grip than my right one was, even though I did a switch grip, so I had to stop because my hand was cramping up, and not because my body was done. Although anything over 8 reps of deadlifts is definitely taxing, either way.
OHP 35x5, 45x5, 50x3
52.5x3, 60x3, 67.5x10 - I could feel my lats so bad on that last set! lol
7 min ladder of recline rows, slowed down by my weird grip issue here, too (had to use a finger grip, not quite as strong as a full palm grip). Got 48 reps in (from 45 last week)
finished off with KB Rx Power set-up: EMOTM x10 (alt arms each minute), 35lbs KB
- 2 strict press
- 4 rack drop lunges (step back with opposite leg)
- 6 split stance rows
I think I'll try to do assited chin-ups or pull-ups next week for that ladder. I don't have a lot of vertical pulling in my program right now, and it *is* what I was working towards in the first place, too 3 -
Squat session today at different gym than my usual for legs.
Squats
2x10 @ 45, 1x8 @ 95, 1x8 @ 135
belt 1x3 @ 185 and 1x3 + 1x2 @ 205
good morning 3x10 @ 60
hip thrust 3x10 @ 60
dry sauna
Went pretty well. Last peak cycle I did the 205 for 2 reps and this time I managed to get 3 reps on the first set. Very slow but pushed through.
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- 16X10X35
40lbs loss by May 27 Challenge
30 push-ups
May move your @$$ Challenge
I am going to take a walk today.
Move More Sit Less Challenge
I am going to a golf meet. 3-4 hours of walking.
Keto/LC 4 Week Challenge April 24th-May20th
Day 20/28 drink water and stay within carbs! Over halfway done!
0 -
Core-ditionning, week 2! Few little adjustments to my previous set-up. I'll most likely just tinker with this one indefinitely, but it's a fun one and it does what it's supposed to do: make me sweat and work my core!
sled sprints, 20m with empty sled, 20m with 25lbs, e30s x 5 min -> 10m with 45lbs, 1x20m x 70lbs
4 rounds of 40s work, 20s rest
- 2KB thrusters (@2x20lbs) 15/13/12/12
- plank knee tucks 9, forearm plank for 40s, right side plank for 40s, left side plank for 40s (my left side groin was hurting when pulling my knee in, so I played it safe)
- 2KB sumo deadlift high pulls (2x20) 14/16/16/14
- Jump rope 140/130/127/116
The thrusters were super hard after the jump rope. But I like this set-up better than last week's.
with a 10 min clock, try to shoot for 3-5 rounds of
25 hollow rocks (ugh!)
20 plank KB drag unders (@20lbs)
I go through 2 rounds and 4 drag unders per side. Man, I had forgotten how awesome these are (in that they HURT so GOOD and make you feel like you're *really* working the stabilizers and stuff. In case anyone wants to look it up:
https://www.youtube.com/watch?v=SXcDfTZJVf8)
and then I spent a few minutes stretching/mobilizing my hips, cuz they've been bothering me a bit and I haven't spent time on them in a bit. So yeah.
Looking forward to a recovery-ish day tomorrow. Mostly, sleeping in. Sleeeeeeep!1 -
Today's workout after warm up
Deadlifts 1x5@95 110 125lbs
5x10@72lbs
Bulgarian split squats 3x10 each leg@10lbs.
1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-28X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I will take at least one walk today.
Move More Sit Less Challenge
I am still setting up my garage sale! Today my daughter is coming to help and bringing plenty of items to tag!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 21/28 Last day of our third week! I am focusing on drinking enough water and staying with in carbs and calories!
1 -
Ohp day today.
After warm up sets 5x 35 ,42,48 lbs.
5x10@25lbs.
Dumbell front raises 5x10@10lbs
Dumbell row 5x10@22lbs.1 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-16X10X 35
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I took a mile walk today. It is beautiful outside I may take an evening one as well!
Move More Sit Less Challenge
I am still working on my garage sale! Daughter dropped off her stuff!
Keto/LC 4 Week Challenge April 23rd - May 20th
Day 22/28 this is the first day of the last week of the challenge! I am focusing on finishing strong!1 -
Squats 5x5 @55
OHP 5x5 @55!!!!
Deadlift 1x5 @ 55
OHP wasn't real solid. But it WAS. and it was actual OHP and not push presses or anything uglier like tends to happen when I get past my limits on OHP.
Now for my halo top.... it still amazes me that I get to justify ice cream in the name of protein. Whoever had that glorious idea is my hero.
5 -
Today was a good one!
Power snatch 55x5, 65x3, 75x2, then EMOTM x8 of a single with 80lbs
Squats 45x8, 65x5, 95x3, 110x5, 122.5x3, 137.5x9! Not very pretty reps towards the end, and depth was somewhat questionable according to video I took of that set, but it's not like they were quarter squats, either. I'm just fat right now and can't sink down without buttwinking into tomorrow, it'll come when I mind myself to lose some flab.
7 min Push up ladders, max set of 6, 55 reps total (3 more than last week)
did an emotm of KB mobility. Odd minutes = 30s sumo squat sit, even minutes = KB halos x5/side (nice one for shoulders and lats!)
then 2 tabatas: american KB swings and sit-outs (alternating each 20s of work) and kb goblet squat clean & burpees. I was spent!
I had done an 8 min AMRAP of alt power clean and press & bodyweight squats and a 10 minutes overhead and rack walk with my KB yesterday, and I think I'll go for a run tomorrow. Things are feeling a lot better 3
This discussion has been closed.