May the gainz be with you (May workout thread)
Replies
-
I'm sure this has been addressed before so I'm sorry for any duplication. Hopefully someone will respond to me lol. I have trouble doing the rows because I can't add enough weight for the bar to come up high enough to pull it from the ground each time. I'm really tall if that makes a difference. I feel really awkward doing this. I've heard people say to stack other plates up to set the bar on top of to get it to the right height but there's really not a whole lot of room in my gym. Idk. For some reason I feel silly doing that. I've never seen anyone else do that before. Any suggestions? What did you all do?0
-
I'm sure this has been addressed before so I'm sorry for any duplication. Hopefully someone will respond to me lol. I have trouble doing the rows because I can't add enough weight for the bar to come up high enough to pull it from the ground each time. I'm really tall if that makes a difference. I feel really awkward doing this. I've heard people say to stack other plates up to set the bar on top of to get it to the right height but there's really not a whole lot of room in my gym. Idk. For some reason I feel silly doing that. I've never seen anyone else do that before. Any suggestions? What did you all do?
Easy answer: just do regular barbell rows, but do try to keep your back relatively horizontal, don't swing the weight from the bottom, and don't let your shoulder blades "sleep" between reps unless you willingly pull them back before starting a new rep. As far as strength bulding goes, it doesn't matter which variation you do.
Harder answer: ask the gym to get bumper plates if they don't already have a set. At least you can start from the floor with as low as 65lbs (or 55 if the gym has a 35lbs bar).
Hope that helps
1 -
It,s been one of those insomnia-ridden nights. Too much watching of the 100 recently, I guess? Anyways, wasn't a bad session
Power cleans, 6 min to a heavy single 65x5, 75x3, 85x2, 95x1, 105x1, 115x1, 120x1
(my old PR is 125! Almost there!)
Then triples @80% (95lbs) EMOTM x5: Done
Bench 45x8, 65x5, 75x3, 82.5x5, 95x5, 102.5x9 (rep goal was 8. SUCCESS!)
all but first set with a superset of DB RDLs x10 @25/30/35/40/45
Then rows 45x6, 65x5, 75x3, 77.5x5, 82.5x5, 90x7
superset with walking lunges x10 (aside from first set, which I did with the bench @45, lol)
Then I did some core activation and hip mobility work before heading to work. This took 1h20m with the warm-up (almost 30 minutes on its own) O_o1 -
I binge-watched all the seasons that were available on Netflix last year, waiting for the newer stuff to hit to start up again.It,s been one of those insomnia-ridden nights. Too much watching of the 100 recently, I guess?
I didn't post my workout on here yesterday so I'll double up today.
Yesterday:
Squats 5 @ 115, 3 @ 130, 1+ (4 total) @ 145
Deadlifts 3x4 @ 115
Lat pulldowns 1x10, 2x8 @ 70
Hanging leg raises with straight legs 3x8
Today:
Bench 5@ 67, 3@ 72, 1+ (7 total) @ 82
OHP 1x12, 2x8 @ 52
Bulgarian split squats 3x15 each leg
Seated Russian twists w/ 20 lb KB 3x15
30 sec ab hold
2 -
What did you all do?
i sucked it up with the stacking for a while, and i know exactly what you mean about the feeling. not to mention the pain-in-*kitten* factor. anotehr thing that i did for a while was fold myself really flat like a card table, just to get lower down.
but ultimately, i asked the powers-that-were for a feedback card and wrote 'WE NEED 10-lb TRAINER PLATES IN HERE BEFORE SOMEONE GETS HURT'. and it worked. i really feel you about the row awkwardness.
you can also just do alternatives if your gym has the equipment. if i feel like my lower back is being cranky, i substitute either pulldowns or regular horizontal rows on the cable machines.0 -
did an actual, straight-up workout type workout, yay. bench and squats.
it's deload week and i'm not really on top of what my numbers supposedly are, so i mixed it up a little. top bench at 65 or maybe 70, and top squats were 70 for sure. they felt good, so that really is great.0 -
I'm sure this has been addressed before so I'm sorry for any duplication. Hopefully someone will respond to me lol. I have trouble doing the rows because I can't add enough weight for the bar to come up high enough to pull it from the ground each time. I'm really tall if that makes a difference. I feel really awkward doing this. I've heard people say to stack other plates up to set the bar on top of to get it to the right height but there's really not a whole lot of room in my gym. Idk. For some reason I feel silly doing that. I've never seen anyone else do that before. Any suggestions? What did you all do?
I loathe barbell rows. i asked my trainer to give me some other back exercises and switched to assisted pullups and lat pull-downs. More than one way to work your back!1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-32X10X 35
So glad I brought my Kettlebell!
40lbs loss by May 27 Challenge
30 push-ups
May Move Your *kitten* Challenge
I Will be walking all day today! We are at the water park at Wisconsin Dells. Running up and down the stairs! This will be a guesstimate at Miles because I can't take my phone in the water with me!1 -
Since tomorrow is red nose day. I worked on heavy squats and filmed a rep while wearing the red nose. Depth was questionable, maybe hitting parallel at best but oh well. It was for fun and a good cause. Will be posting the youtube video tonight after I do the intro and get links for the charities that red nose day help.
squat - 2x10 @ 45, 1x10 @ 95, 1x8 @ 135,
with belt - 1x5 @ 175, 1x2 @ 195, 1x1 @ 215 with red nose, and attempted 220 but failed.
front squats - 1x8 @ 45 and 2x8 @ 75
Glad I moved the safeties up a little for the 220 attempt. It didn't feel too bad but once was down it was a nope, not gonna be able to push up. Oh well. My goal is to get 230 some day. Just won't be this summer and that's okay. Afterwards, I spent time on the treadmill for a walk/run. Warmed up then did 20 minutes jogging followed by some walking for a total of 45 minutes spent on cardio.1 -
Today was just bench attempt after work. Attempted 125 again on bench, which is what I did with a questionable pause last time they did the forum competition (but not this one in the misc forums). No go. Also tried 2 reps on 115 after cause felt fine and again, fail. So, I enjoyed a 2 time roll of shame gym session. Plus, dry sauna
Bench
2x8 @ 45, 1x8 @ 75, 1x5 @ 95, 1x3 @ 105, Fail @ 125, 1x1 @ 115 then Fail
15 minutes in dry sauna
That is it.0 -
It's been a long short-week (4 days of work, feels like I have a 2 weeks sleep deficit and have gotten my dose of errands, chores and drama for the month), but despite that today felt really solid, if a little quick - but that was my decision.
started out with an animal walk warmup, 1 step box jump per leg for 6 minutes @ 22', 23'x2, 24' x3
Deadlifts 75x5, 95x5, 115x3, 127.5x5, 147.5x5, 165x15 (rep goal was 14, I looked at it and for a few seconds just wanted to die before I tried xD Then I turned it around, smug grin and all, and told myself I'd get 15. SUCCESS! =D)
OHP 35x5, 45x5, 45x3, 52.5x5, 57.5x5, 65x12 (that was the rep goal. Had to grunt a LOT to get this last one up! lol)
Then an 8 min ladder of combines assisted pull-ups and dips on the stairmaster machine, 90lbs of assist (I'm prolly 210lbs right now >_>). Got 24 reps total of each (pyramids of 4 and 3)
I had some spare time to do a KB Rx or mob routine but I just wanted to get to work as early as I could so I can call it a week asap. Road work and idiots made it almost a moot point (from 30 minutes early I lot more or less 10 on the way
) Yeah, bring on saturday. Please 0 -
late late for t-day and it was deload anyway, so not really something i took seriously. ohp 35/35/45, and deadlifts 75/95/110. i did about 6x5 of the highest weight though, so sort of a mix of 'deload' and 'hypertrophy'.0
-
5's week, i suppose . . . ? i'm all mixed up again schedule-wise, so i think i just did the workout i'm supposed to be going in t-space at the end of the week. whatever.
bench 65/70/75. kind of hate how hard it was, but then again i got even the hardest set done without exactly grinding it. it was just rrrrreeeeeaaaaaalllllllyyyyy slow getting each rep all the way to the top. i think i feel good though? it was that weird thing that happens to me with bench press, where i know exactly how heavy it is and yet there's never really any point where i doubt it or feel like it's just not goign to go up. anyone know what i mean? i was slow, but i'm proud of how consistent and steady i was. the bar never stopped.
squats front/back supersets, ending with 3x5@65. weird thing is, i was into the second one of those last sets when i suddenly remembered how having the major part of the rep done by your hamstings feels. i don't think there was much wrong with the previous sets but the last two made me a little regretful that i'd caught on so late.
and in between for accessory i did bands and cable pulldowns. i'm up to 35 pounds on the double cable, with hands pronated.0 -
I'm behind in updating my workouts.
Last Thursday: Deadlifts 5/3/1+(6 total) at 115/125/140, squats 6x3 @ 110, assisted pullups, seated ab twists with a 20 lb KB
Last Friday: OHP 5/3/1+ (6) @ 57/62/67, Bench 4x8 @ 62, lat pulldowns, hanging leg raises, and a bodyweight hang for 20 sec
Today (swapped upper body instead of lower to start this week): OHP 2x12 and 1x10 @ 52; Bench--just realized I'm a dingdong and misread my program. I did 2x5 and 1x12 @ 62 Iinstead of undulating. Oops.
Lat pulldowns, hanging knee raises, seated twists with KB, and 23 sec bodyweight hang. Maybe tomorrow I'll read my program better and do the correct sets/reps. Maybe not.1 -
Good morning everyone! I am back from vacation and hopefully back to my normal routine! I am so happy that I chose the kettle bell as one of my workout routines because it was so convenient to bring along on my trip. I never felt like I was missing my workout. I have been reading but not responding as much because of all the challenges that I have been in to finally get down to maintenance again! I actually dropped 15 more pounds than last year. Now I will be doing recomposition. Building muscle! While hopefully maintaining my weight! Then my main goal will be to increase my workout weight amounts for my lifts.
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50/55, 5X5X 50
DL- 5X115
I had to do a deload on these since I have not done them for a week.
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 14X10X35
May move your @$$ Challenge
I am going to take a 3 mile walk today.
0 -
long long late day at work. i stopped at the gym anyway and pretended that it was 5's week.
overhead press and deadlift. neither of them with whatever weight i'm supposedly scheduled to do. i'm in a phase where i'd just much rather do a whole ton of reps with some weight i'll enjoy doing a whole ton of reps with, over doing only a handful of reps with a weight that i can't wait to get through and that feels like it's planning to damage me.
tl;dr: ohp up to 65ish for 5's, and deadlift all day with just 125.0 -
Deload week,bench press
1x5@25lb 1x5@32 1x5@37lbs.
5x10@34lbs.
Rows 5x10@42lbs
Close grip bench 3x10@40lbs.0 -
Missed a few days, it seems. Highlights of the past few days, then!
Sat: Power snatch, 82.5x2 for 6 minutes on the minute. Felt strong!
then Squats, week of 3, got 135x10 on my amrap set, superset with submax push-ups where I got I think 56 totals (sets of 5-6, basically)
Sunday: rest.
Monday: Mini Murph (the scaled version of the WOD, basically). For time (bw moves in any order):
- 1 mile run
- 50 assisted pull-ups
- 100 push-ups
- 150 bw squats
- 1 mile run
42:36 I think? It wasn't a great time. cut my sets into 10 rounds of 5 pulls, 5 push, 8 squats, 5 push, 7 squats.
Yesterday: rest. Although I wasn't *that* sore, aside from my lats because assisted means slow negatives, ha. But I just couldn't get myself to move. Meh.
Today:
Power cleans, 102.5 (85% of cycle max) x2, emotm x6 (felt a bit heavy, but not unmanageable)
Bench press 90x3, 102.5x3, 115x6
superset with DB RDLs x10 @30/35/40/45/45
Pendlay rows 85x3, 95x3, 107.5x6
superset with walking lungesx10 / leg @ bw/2x5# DB, 2x8# DB, 1x20# kb, 1x25# db (5 reps overhead, 5 reps goblet). Yuck, lunges...
then finished up with 5 min amrap of 1 arm kb snatch @35. Got 72 total, which beat my previous score by 13! 1 -
Decided to do a second workout today as it's deload week and I'm not going to be able to lift for a few days.
Squats 1x5@45lbs 55lbs and 75lbs.
5x10@55lbs
Calf raises 5x10@55lbs.1 -
Back to the gym after a surprise root canal retreatment yesterday (ugh).
Squats: 3x5 @ 112/122/142
Deadlifts: 3x8 @ 110
Assisted pullups 3x5 @ 85lb counterweight
KB swings 2x15 @ 30 lb KB
As today is my daughter's 2nd birthday, the rest of the day is given over to playing, unwrapping presents, and more playing!2 -
lowbar squat 2x10 @ 45, 1x8 @ 75 and 3x8 @ 95 - used a wider stance
front squat 2x10 @ 45, 3x8 @ 75 - narrower stance comparatively
curtsy lunge 1x8 @ 45 and 2x8 @ 65
good morning 3x10 @ 75
cable kickback 3x12 @ 22.5
30 minute walk on treadmill, 25 @ 4 incline and 3 speed
Hadn't done the lunges in a long time so took a bit to adjust with that form. Low bar felt pretty good but was also a light weight. Think with the split will have one day focused on squats and the other will be deadlift. Will be starting cut soon and going to do bit lighter weight more reps, or well maybe stick to moderate ranges with a few more sets cause I don't like getting above 12 when it comes to reps. We'll see as I work it out. Going to try and plan meals better too but might now start until Sunday, once I get a day off from work.2
This discussion has been closed.