June-no what's good for you: go lift weights! [Workout check-in]
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Not a gym day, but really enjoyed a challenging 5 mile hike...0
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Was in a rush and had a struggle to get to a bench today.
one arm db snatch 3x6 @ 30
incline db bench 1x8 @ 22.5 and 3x8 @ 30
bench 1x8 @ 65 and 1x8, 1x7,1x6 @ 80
That is all.0 -
I ended up going in and testing my bench 1rm yesterday! lol (so much for a deload, eh?)
45x8, 65x6, 85x4, 95x3, 105x2, 115x1, 125x1, 135x1, 140x1, 145x1 went up smoooth
then a rolllll of shame at 152.5 (woulda been an all-time PR of 2.5lbs)
Then I did an AMRAP @95 lbs and got 10 reps
Then I did 5 rounds of 15 reps of each for time:
- bw squat
- recline rows
- push-ups
- hollow rocks
took about 20m30s, which is a lot
push-ups took forever. I blame the bench press. lol
Finished up with a nice lung burner + full body igniter. 10, 9, 8, ... 2, 1 for time of
- single arm kb sumo deadlift high pull @35 (it's basically a wide stance clean without the catch) on both sides
- lunge jumps per leg
My butt is so sore today. Lunge jumps always light up my glutes so bad xD I may or may not go for a run today. But butt is quite sore, lower back isn't super happy and it's hot as all hell, so perhaps I'll just do mobility work, actually do work, and go run tomorrow morning.1 -
Deadlifts today.
1x5@102,117 and 136lbs
5x10@77lbs
Split squats 3x10 each leg@22lbs.0 -
Yep, great de-load Krok. ;-) Envy that bench still. I can't seem to get 125 all that well, let alone more on bench.
Deadlift
elliptical for 10 minute warm up
conventional 2x8 @ 115, 1x8 @ 135, 2x4 @ 175
sumo 2x8 @ 115, 1x8 @ 135, 2x4 @ 175
penally row with straps 3x5 @ 95
barbell hip thrust 3x8 @ 95
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i had the post-deadlift drags yesterday and still felt like i had them today, in spite of a whole saturday of lying around and eating things full of vitamin c. still, i did a lot of ice-and-foam-roller stuff too and the actual muscles felt so good it seemed like it would be a crime to waste them. so i eventually i did make it in to the gym.
just did squats. by the time i reached 'heavy' sets i cut it down to just three reps per set on the front squats. but i'm still adding weight and still doing my super-sets with 3x5 at the top, so i don't feel too bad about that. rather do three reps that were pretty good than try to add two extras if they were going to be crappy, i guess.
tl;dr: squats 3x5@80 today.0 -
Ohp day.
1x5@35 40 45 lbs.
5x10@ 28lbs
Skullcrushers 3x10@28lbs
Hanging knee raises 3x10.0 -
Squats 5/3/1+ (4 total) @ 125/140/155
Deadlifts 4/4/4 @ 125
Hanging leg raises 3x10
Bodyweight hang 35 sec
Small rant: when you see a woman setting up the bar for deadlifts, don't assume she needs help unless you're asked. I was bringing my weights over and grabbed the bar to start loading up and some middle aged dude appears out of nowhere and tries to take the bar out of my hands to help me load it. I told him I had it, thanks, and he walked away but omg for a min I was ready to go off! I don't mind an offer to help at all, but just grabbing the bar out of my hands while I am bent over, picking it up to slide the weight on? Not even a "would you like a hand?" I'm not going to say an empty bar would have wrecked my back if he'd pulled me off balance, but who knows? It just pissed me off royally, esp given that this guy is one of a group who recently started coming and spend most of their time curling. I don't mean to be a B, but the presumption in walking up to someone who is not struggling and has not asked for help got my hackles up.0 -
awww c'mon amy, he wanted to show you how he can curl half of your [unloaded] deadlifting bar
but, yeah. super not-okay. whether he could or couldn't have wrecked your back doing that isn't the point, really. it's the rudeness of invading your space.
never thought about this before, actually. but when you get down to it: when you're working with a bar, the bar becomes part of you. so it's personal space, if he's touching it.
i dropped in to report that me and my post-squatting legs biked to work this morning. and oy. oy de oy de oy oy, the hamstrings. and then we rode home and by that point it was oy-de-oy-de-oy-oy the quads
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Some people just don't know their place Sorry you had to deal with the bro-tittude amy!
I had a fun lil complex planned today. Something to work on mobility/technique and get some blood and sweat going (with the temperature, anything gets sweat going, but shh)
barbell complex, 5 reps of each: deadlift, hang clean, push press, full squat snatch, back squat
I was supposed to only do it with the empty bar (45lbs) but it felt light and i only realized they were full snatch after warming up and working up to 65lbs. I did 2 rounds with that weight and dropped it down to 55 for the last 3. (I also did 3 hero manmakers before every round, because full body work and all
)
I then moved on to a fun little setup of barbell close grip floor presses, pendlay rows & sled pushes. Working up in weigth until my target reps were tough enough.
for presses and rows, I was shooting for 6, @35/55/65/75/85/95 (got 8 and 7 on that last one, figured I'd go out with a few more reps)
sled was 10m each way, no weight/25/45/70/90/115
and I finished up with a core focused KB rx. 10 minutes for quality: 10 wood chops per side (used 25lbs DB) + 10 kb around the worlds per side (used 35lbs). Forearms were a little angry when I finished that 5th round, so I worked on my wrists and shoulders a bit before I left.
Hopefully the heat drops tonight and I can go for a run tomorrow. Then rest on thursday (that,ll be hard) and back on the train gain on Friday! =D0 -
Today was great! I think the decision to extend my rest periods to 5 minutes was a good one.
I've been having trouble with 95lb bench, and while today was my third fail with it, the progress was significant - 5/4/3. (I've never gotten 5 reps before) I'm tempted to try again next week, but it's probably wiser to deload and work my way back up like the program says.
Squat 120 3x5 (the increased rest plus some particular attention to bracing made these feel pretty good)
Row 95 3x5 (this is a deload, but I'm treating them as a deadlift accessory, do not too concerned about the weight on the bar)0 -
Thanks Canadian, kroc! No one tried to wrestle my bar away today, so that was a positive
Bench press 5/3/1+ (5 total) @ 72/77/87 lb
OHP 3x8 @ 52
Seated ab twists w/ 20 lb KB 12 R/L, 3 sets *one set toes on the ground, one set knees up, one set legs up and extended
Assisted pullup @ 90 lb counterweight x8, @ 75 CW x3, @ 65 CW x2
The last pullup was hard as kittens, but I only wanted to hit one to be happy, and made it to 2! Yay. It's a better workout than I thought I'd get from how awfully hot and muggy it is today.1 -
Workout today was not stronglifts focused.... but... saw another gal that seemed to be doing stronglifts and even if she wasn't I was so totally in awe of her physique and squat form that I was staring like a total creeper1
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fell asleep on all three buses coming home today, downstairs neighbour being an amateur d.j. until about 2am and all that.
not a day to go deadlifting on. not in 1's week, anyway.0 -
Upper Body and Cardio
wide grip bench 2x8 @ 45, 4x8 @ 65
OHP (clean the fixed weight bar for each set) 4x8 @ 50
tricep pushdown with curved bar 3x12 @ 70
face pull with rope 3x12 @ 70
abs with rope 4x20 @ 50
20 minute jog on treadmill0 -
Squats
front 2x8 @ 45, 1x8 @ 65 and 3x8 @ 85
low bar 2x8 @ 45, 1x8 @ 85, 3x8 @ 115
curtsy lunge 1x8 @ 45, 3x8 @ 75
good morning 4x12 @ 85
cable kickback 3x12 @ the fifth plate, worn out so not sure the number, around 20-ish.
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General lifting.... but OHP - I TRIED 60lbs- and I made it like 4.5 reps
(.5 meaning I got it up, but it was a push press, and not strict) but it went up!! 2 -
General lifting.... but OHP - I TRIED 60lbs- and I made it like 4.5 reps (.5 meaning I got it up, but it was a push press, and not strict) but it went up!!
wow, that is great!!! 60 pounds is, like, heavy dude.
i know because i just tried it. of course in theory, this is 1's week and so in theory i should be up by at least another 2.5 pounds and pressing 70, but hah. i still have that pinch in one shoulder IF i do things in some one specific way that i haven't quite figured out yet. so i never know when it's going to get me, and if it does get me it's always right in that middle part of the press, when the bar's already up and you need to get under it and commit your tripeps and mid delts pretty big-time to take it the rest of the way.
so yeah. i was fine doing the 5 at 50 and the 3 at 60, but with 70 i got it up to my hairline twice and then chickened out right at the point where a good dose of RARARRRRARRRRR probably (maybe) would have finished it off for the first time ever. i'm sorry i wasn't in better shape, but not sorry i stuck the stupid and stubborn into my locker when i changed my shoes.
same with deadlift. top rep would theoretically have been 175, at least -ish. i tried it two of three times and it got off the ground for a couple of them. but i just have too many tight muscles right now that i'm afraid of tearing if i overcommit to anything seriously heavy, so i backed off and did drop-sets at 155 and then 135 instead to make up for it.0 -
Note to self: If you're going to start walking the hilly couple of miles to the gym before your workout (with 30 lb toddler in stroller), bring liquid chalk on deadlift days. My hands were so sweaty! On the plus side, I was plenty warmed up and could go straight to the bar.
Deadlifts 5/3/1+ (5 total) @ 125/140/155
Squats 3x6 @ 120
Lat pulldowns 1x10 @ 60, 1x5 @ 75, 1x5 @ 85
Side planks 30 sec per side2 -
Been having a rough couple of days mentally, so I deviated from my deadlift 1x5 weight progression today. I needed to feel 200lbs come of the floor, and so I tested my 1RM.
I did 5x135, 3x165, 1x190, 1x200, 1x210, 1x215, and then failed on 220(got it off the floor, but only pulled it halfway up)
It felt amazing and did wonders for my mood.
Then I did OHP 65lbs 5/5/4. I really feel like I've turned a corner with OHP and bench...
Finished off with squats...125lbs 4/3/2. These deload really do work. This was hard, but felt much better than the last time I was lifting this weight.
Not sure if I'm going to be able to walk tomorrow, and I need a nap, but feeling pretty good right now3 -
So- lifter girl problems realizing you spent the entire time at the gym with a whoville inspired hairdo, so it wasn't in you way for bench press
On the plus side 2x5 @ 85!!! I was totally out of gas for anything I attempted after though. And although gym was much busier- same guy from a few weeks ago "suddenly" needed a really long water break when he saw me put 85 on the bar. The fact that he is gorgeous probably helps me be accepting of the night in shining armor thing.4 -
hee. several months ago i bought this rather silly little thing that is basically a portable, rechargable TENS patch. i'm slowly reeling in the problem with my glute tendon on the left side, but this has been a rainy, discouraging, hard-bike-ride day. and i have that one stringy, super-tenacious something in my something muscle that just will not give up no matter what i do with it. and i've tried everything. i've found myself having fantasies of a world where i could just soften it up with steak tenderizer, when i'm not paying logical attention. so i came home, stuck this patch thing on my bum and fired it up.
it's doing this x-second wave thing that sort of travels from left to right through the patch (about palm-of-hand size). taken me a while to settle down and just let it do what it does, but it's actually causing the muscle to contract gently and then let go completely in between waves. the letting-go part feels good. and to tell the truth, so does the you-don't-have-to-do-nuthin' contraction sensation as well.0 -
the entire time at the gym with a whoville inspired hairdo
this is so great! i had a haircut one year that was driving me nuts by being JUST long enough to get in my face, and i'm not going to pretend that i didnt' resort to the pebbles flintstone a couple of times. it's just so maddening when you're already all tied up under the bar, and some frecking chunk of hair gets itself stuck to your lip.
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Last 5/3/1 before deload week, and I'm ambivalent about the deload. It's my 6th week on this variant of Wendler so I know I'm due, but I don't have the same cumulative that I built up on SL. Probably best to take one, though the numbers seem ridiculously low given that my 1 RM are not super high.
So anyway, today was OHP main.
OHP 5/3/1+ (2 total) @ 60/65/70. For using the lighter but less preferred bar, I'm happy to get the bar up twice at 70.
Bench 3x8@ 65
Assisted pullups 7 @ 85 cw, 5 @ 75 cw, 3 @ 65 cw
Bodyweight hang for 40 sec
KB swings 20x3 @30 lb
Also walked with stroller to and from the gym for about 50 min of hilly walking2 -
June Weightlifting
Goal: 3 times/ week ## 12/month
Done: 5/12
1/week3
1/week2
3/week1
16/6/17
SL A
Squat 5×5 27 kg
Bench press 24.5 kg 5x5
Barbell rows 30 kg 5x5
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
8/6/17
SL B
Squat 5×5 27 kg
OP 5×5 22 kg
Dead lift 5×5 42.5 kg
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
6/6/17
SL A
Squat 5×5 27 kg
Bench press 24.5 kg 5x5
Barbell rows 30 kg 5x5
Pull down 10×3 15 kg
Pull in Seated 10x3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
4/6/17
SL B
Squat 5×5 24.5 kg
OP 5×5 22 kg
Dead lift 5×5 42.5 kg
1/6/17
SL A
Squat 5×5 24.5 kg
Bench press 22 kg 5x5
Barbell rows 30 kg 5x5
Pull down 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×3 5 kg0 -
\o/ !!!! 85 pound squats !!!! \o/
\o/ !!!! for three sets of five !!! \o/
\o/ !!! and my form really felt good !!! \o/
\o/ !!! twitchy tendon protected the entire time !!!! \o/
mr t suggested that i squat first, since i've been having that wonky shoulder, and let that warm me up before i tried bench. i did front/back sets of 5 all the way to 80, and gee what a terrible shame . . . by the time i'd done 3x5 with 85 i was just all out of time to do bench. colour me crushed hahahahahaha.
i felt good because sure it got heavier and heavier as i went on, but i also felt like i was getting stronger and stronger as i went on. the 85 sets were sure work, but it was that thing where they also felt like work i was totally able to do, which is my favourite feeling of all.
and for some reason, somehow, the form issues just worked out this time. all the way. i got my elbows in close, my back really tight, and the whole workout felt like i was keeping the weight right where it's meant to be, directly 'over' my hamstrings. so with that part of it sorted, there wasn't a single rep where i doubted being able to push it back up.
i'm going to be soooooooooorrrrreeee tomorrow, of course. and i'm icing the trouble spot again as we speak, just to make sure. but i was watching it like a hawk the whole time because i actually kind of know what i'm doing that strains the tendons, and i made the whole workout mostly about making sure that that didn't happen.
sorry for wall 'o text. but, you know . . . . i did squats and it really felt like they worked. AND i got a 5-pound increase again.
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amyinthetardis1231 wrote: »Last 5/3/1 before deload week, and I'm ambivalent about the deload. It's my 6th week on this variant of Wendler so I know I'm due, but I don't have the same cumulative that I built up on SL. Probably best to take one, though the numbers seem ridiculously low given that my 1 RM are not super high.
So anyway, today was OHP main.
OHP 5/3/1+ (2 total) @ 60/65/70. For using the lighter but less preferred bar, I'm happy to get the bar up twice at 70.
Bench 3x8@ 65
Assisted pullups 7 @ 85 cw, 5 @ 75 cw, 3 @ 65 cw
Bodyweight hang for 40 sec
KB swings 20x3 @30 lb
Also walked with stroller to and from the gym for about 50 min of hilly walking
I always thoght the wendler "deload" weights were, indeed, ridiculous, so I typically use that deload weight to do something different in the gym, instead. Either more volume, or accessories I don't typically have time to touch. Stuff like a core day, or a prehab day (althought those also suck cuz they,re super boring, but sometimes worth it, y'know?). Running (that was a bad idea for me, lol), yoga, animal flow. Basically, go in and have some fun for a week. Work up to 3x5 at 50% of the training max to keep your groove if you feel that,s necessary. The point is to give your muscles a chance to recover, so don't max out on anything, either rep or weight wisecanadianlbs wrote: »\o/ !!!! 85 pound squats !!!! \o/
Allelluiah! Knew you had it in you!
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amyinthetardis1231 wrote: »
I always thoght the wendler "deload" weights were, indeed, ridiculous, so I typically use that deload weight to do something different in the gym, instead. Either more volume, or accessories I don't typically have time to touch. Stuff like a core day, or a prehab day (althought those also suck cuz they,re super boring, but sometimes worth it, y'know?). Running (that was a bad idea for me, lol), yoga, animal flow. Basically, go in and have some fun for a week. Work up to 3x5 at 50% of the training max to keep your groove if you feel that,s necessary. The point is to give your muscles a chance to recover, so don't max out on anything, either rep or weight wisecanadianlbs wrote: »\o/ !!!! 85 pound squats !!!! \o/
Maybe I'll use next week to try out some new accessory exercises. I feel like my accessory repertoire is pretty slim. I'll have to watch some videos for ideas for new ones0 -
Got my workout in early today...
Deload on bench - 85lbs 3x5
I think my legs were particularly tired from my hike yesterday because while I got 5 reps on my 1st set of squats with 125lbs, the second set was 3 reps and the 3rd set I only got 1 (actually bailed the next rep). It's my second fail with 125...I don't want to have to deload on this weight again, so really hoping to get 3x5 next workout.
Row - 100lbs 3x5
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