June-no what's good for you: go lift weights! [Workout check-in]
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So... tried... The heat has just been killing me. And I nearly sent my car in the ditch driving home from the airport because of a stupid baby deer jsut standing there on the highway. And ugh.
2 sessions that were pretty decent regardless, though!
Saturday:
max effort broad jumps x10: managed to get 1 within an inch of a 6ft floor tile.
power snatch managed to get 100lbs. 2 fails at 105 (but I was close on the 1st attempt!)
squat 3rm testing: Managed 165, failed after 2 reps at 175 (I probably could,ve sacrificed my lower back to grind it up, but this was no comp, so I dropped down to the safeties.). Legs were still so sore from the sprints, and I was tired at that point. Not too bad all things considered.
Finisher was 20-12-8 for time. I finished in 7:30 I think?
ground squat clean (2KB @ 20lbs)
renegade rows (total reps)
Today:
OHP 3RM (had 1rm written in my plan, but the rest of the phase is based off of 3rm, so I went with that. Was probably a typo).
Got 85 pretty okay. Got 2 reps at 90, I tried for a third but could break through that sticking point around my forehead level
Pull-ups: 1 set max reps (~80lbs assist x6), 3 sets submax (~100lbs assist x 5/6/7)
Then 5 rounds for time:
- single rope jumps x120 (from double unders x40)
- DB Thrusters x10 (used 2x25lbs, all rounds were unbroken)
- 250m Rower (should've b22n 200yds shuttle sprints, but that's just not practical where I workout. I would've done sleds but someone was climbing ropes and someone else was already using the sled. so whatever).
Took about 15:30 or so? Happy that I managed to keep the thrusters unbroken.
Now I need a nap -_-'1 -
Ugh. Had to take a week off due to plague.
Back at it today. I didn't deload, but didn't increase.
Squat - 5x5 at 100 lbs
Bench - 5x5 at 70 lbs. Set 1 and 3 seemed harder for some reason. I suspect that 2 and 4 were "easier" because my crappy previous sets made my make sure to stay tight and use some leg drive.
Row - 5x5 at 70 lbs. This felt decent.
Honestly, I was feeling fairly discouraged with my bench, but then I remembered that when I was doing ICF, I was doing 3x5, and didn't get much higher than 70lbs. My expectation are too high. That being said, I'm already getting a little bored with straight up SL5x5, so I think I'll be moving back to ICF in a couple weeks.1 -
Ugh. Had to take a week off due to plague.
feeling better now about my three-in-a-row off because of sore heel. it's such a stupid thing to not-lift over, and at least half of my brain is going 'cop-out! you know it's nothing but deload this week! so you could if you really had your stuff together.'
but on the other hand i really really really don't want any extra weight on that bone right now no matter what i try to believe. i think i bruised it doing that 170 deadlift a few days ago. hope i bruised it because bruises heal faster than other stuff does.
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My legs are dead! Lol! So tired. Adding hiking and swimming to my rest days is definitely affecting my lifting.
Deadlift - 195lbs - 1x3
OHP - 65lbs - 5/4/4 (deload next time)
Squat - 125lbs - 5/2/3 (deloading again at this weight)
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Deload week, with what feel like silly light weights, but it's probably good for me.
Yesterday: Walked to/from the gym (about 50 min round trip)
Squats 5/5/5 @ 60/80/95
Deads 5/5/5 @ 75
Bulgarian split squats w/ 10 lb weight 3 sets of 12 per leg
One arm KB swing 4x10 per arm with 20 lb KB
Good mornings (no weight, just a dowel) 1x20
Today: Walked to/from the gym again
Bench press 2x5 @ 45 (no lighter bars, was supposed to start at 35), 1x5 @ 50
OHP with dumbbells 3x8 @ 35
Bicep curls 1x10 @ 17.5, 2x10 @ 25
Hanging leg raises 3x8
Bodyweight hang 60 sec (!)
Assisted pullups 3x5 @ 85 CW
Then I got a root canal, dropped my car at the mechanic, and walked another mile home, where I promptly ate a popsicle and will not budge for the rest of the day.1 -
canadianlbs wrote: »Ugh. Had to take a week off due to plague.
feeling better now about my three-in-a-row off because of sore heel. it's such a stupid thing to not-lift over, and at least half of my brain is going 'cop-out! you know it's nothing but deload this week! so you could if you really had your stuff together.'
Not stupid. I ignored a sore heel for months (that WAS stupid) and it turned out it was a broken heel with a side of plantar fasciitis. I was in a boot for 3 months and almost clumped down the aisle in my sexy orthopedic boot.0 -
amyinthetardis1231 wrote: »I ignored a sore heel for months (that WAS stupid)
uh oh. well, i think my gp is getting tired of xraying me and my drama queen joints, so i'll keep an eye on it for a while and just see how it goes.
meanwhile, i'm on a maniacal schtick to force the toes on that foot to quit hanging together in a clump like middleschoolers and do a few things on their own for a change. i actually, literally can't move most of them individually so i scoured the city yesterday until i found a set of those little foam thingies that spread your toes apart when you're painting your nails. step one.
call me nuts, but yes things did change. so i kept it on pmuch all of today and did my own deloaded deadlifts while wearing it. 120 pounds and i didn't really do them by specific set counts or anything. it was more of a rehab session since i've spent so much of my life not even using the stabilizer muscles in my left foot. 120 didn't feel heavy though, so that was kind of nice.
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It was a shin-banger of a session this morning! Literally. Thankfully I had the brains to put on my shin guards, so I have a nice bruise instead of a bloody gory swollen scrape from that missed box jump *sigh*. I really don't know what adding a step to them does, other than I guess build coordination? (And make me more prone to injuring myself in the process), so I think from now on I'll only do static start box jumps.
Pike press, 1 set max, 3 sets submax
12 / 7 / 8 / 7
superset with step box jumps (I actually fell in my last warm-up sets on these, so this was all done with a hurtin' leg
)
20' x 2/leg, 22', 22', 23'
and I did 2 static start jumps @24' after the fact just to face that fear of failing asap. Can't let the box get in my head.
3RM front squat test:
75x5, 95x5, 115x3, 125x3, 135x3, 145x3
that last rep was a grinder. Still had time on the clock after, but I figured I probably had a single rep in me @150 today, so I just called it.
Grinder for time (18:30 on a 15 min time cap. lol)
- American KB Swings @40lbs x30
- 1 arm OH KB lunges @30lbs x30 (total, so 15 /legs)
- Hanging knee raises x30
- KB Goblet Squat @40 x30
- Burpee x 30
- Single rope jumps x450 (prescribed was double unders x150, so I've been tripling those this time around.)
I think I hit the 15 min mark around 50 jumps, but I figured I would finish since I was so close. My calves weren't letting me jump so well at the end tho! haha.
I think I'm looking at decent numbers for this phase of training. It'll be split in 2 with the Maine trip, but I'll bring my KB and get a few workouts in there for sure
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Today's workout:
Squat - 5x5 at 105 lbs
OHP - 5x5 at 52.5 lbs
DL - 1x5 at 135 lbs1 -
Yesterday was upper body, managed not to skip it this time.
Upper Body
bench - 2x8 @ 45, 2x8 @ 65, 3x4 @ 95, 1x10 @ 65
close grip - 1x8 @ 45, 3x6 @ 65
tricep pushdown with bar - 4x10 @ 70
face pull with towel - 3x10 @ 70
abs with cable/towel - 4x15 @ 60
jog 20 minutes on treadmill
Today is squats.
front squat - 1x8 @ 45, 1x8 @ 75, 3x8 @ 95
low bar squat - 1x8 @ 45, 1x8 @ 95, 3x8 @ 125
curtsy lunge - 1x8 @ 45, 3x8 @ 75
cable kickback - 3x10 @ 271 -
Deload day 3. Deadlifts felt ridiculous.
Deadlifts 5/5/5 @ 65/85/95
Squats 8/8/8 @ 80
Good mornings 5/5/5 @ 45 (empty bar--OMG my hamstrings are still crying)
Lat pulldowns 8/8/8 @ 60
Seated ab twists with 20 lb KB 12 per side x3
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5x5@60 squats, and form felt GOOD for most all of it, and I think I was getting low enough finally
Deadlifts.... and....
5x5 @60 OHP!!!!! Like in the effort to be honest, there may have been a push press for the last rep of set 4... and a lot of it wasn't pretty.... but the damn bar went up all 25times it was supposed to..... we can work on pretty next time....3 -
5x5@60 squats, and form felt GOOD for most all of it, and I think I was getting low enough finally
Deadlifts.... and....
5x5 @60 OHP!!!!! Like in the effort to be honest, there may have been a push press for the last rep of set 4... and a lot of it wasn't pretty.... but the damn bar went up all 25times it was supposed to..... we can work on pretty next time....
Woop! Good job on those! OHP is frustrating for sure, but so satisfying when you finally make it to a new "level" so to speak =D
Bit bummed about my results today. Went in hoping to get a new power clean PR, and I failed to hit my previous one. Twice. Ah well, live to lift another day, right?
Power cleans 1rm test:
65x5, 75x4, 85x3, 95x2, 105x1, 115x1, 125xfail, 125xfail, 120x ugly rep but got it up (and then 95x1 to rack the bar for push presses)
Push press 3rm test
55x5, 65x5, 75x3, 85x3, 90x3, 95x3, 100x3
hey, that's not bad!
Then 4x400m on the treadmill, rest about 1:3 (I went with the distance rather than time, did .05 miles between each round for ease of counting). 2:27, 2:17, 2:15, 2:15
I was on track for a better time on the last one, but I burned out about halfway and had to slow down to stay on the 'mill. I'll build up that work capacity again, no worries!
Now my numbers are set for the next 3 weeks! Bring it on, Construct Phase! 1 -
deload week and i lifted without shoes so as to practice the left-forefoot-grip thing.
i'm not saying 'im sorry i did or that i'm retracting the progress i've already made with retraining that foot. but i did press at 35/45/45 and then deadlifts at 75/85/115, and there are a lot of small form shifts with this. they're 100% a good thing, but just for the next trick i have really hurt something small and specific in the right side of my waist. dagnabbit.
i'm SUCH a drama queen i'm not going to relax until/unless i wake up feeling better tomorrow and i feel sure that it's just a pulled something and not the day i finally rupture a disc.0 -
so, um . . . 90 pound squats? only did one set and only back squat, but i'm pretty okay about that.
the point was, idk. i lolled around all day doing nothing and feeling too hot to go lift, then i did go and lift. and i did my 5-pound ladder front/back until someone asked me how long i'd be, so at that point i stopped it at 75. went away for a while, but i was brooding because last time i did squats the top sets were at 85 so i didn't like dropping back yet again.
so that's how i went back after a while and did 65/75/85/90 pounds for five reps. there was a bench workout that happened earlier too, but yeah - bench is something i do have some ground to regain on.
i feel like my big take-away thing from this workout isn't the weight exactly though. more of a mental-cue thing. as things get heavy lately, i keep toying with the idea of backing off on behalf of whatever small thing is sore or feels wrong this week. but i've just discovered this mental approach that i can only call 'we are NOT going to let this hurt us'. maybe that's the big magic cure-all cue to get 'tight' that i've always been looking for because so far touch-wood it's working.1 -
I've gone back to 5x5 for a little while. Got some pretty low weights from the app, but it builds up really quick.
Squats 115 5x5
Oph 55 5x5
Deadlifts 165 x 5
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My last workout of my deload week got delayed by sick kid (I swear it's neverending) so I threw in the last bit of deload as accessory work today.
50 min stroller walk to/from the gym. Those hills certainly wake my glutes up.
Squats 5/5/5@ 105/120/135. I've gone 30 lb heavier before but today my energy felt low and I was a little wonky/hip shifty so I just left it at 5 instead of adding anything to the last set.
Deloaded OHP w/ DBs 5/5/5 @ 30/35/40. Easy peasy.
Deloaded bench press: 8/8/8 @ 45
Deadlifts 8/8/8 @ 105
After my warmup deads @ 95, a Sam Elliot-looking old feller I've seen around the gym plenty of times came up to me and asked if I needed to come in here making the guys look bad all the time. I just said yup, I do my best to. Fortunately he followed it up with a smile and saying that I was getting very strong, so the overall vibe was complimentary rather than p/a like it could have been. I do believe he was genuinely just offering a compliment, since he's seen me in there regularly for months and he seems to be serious about his own workouts. And I'll take a genuine compliment any day of the week.2 -
I have a bum right ankle since saturday morning and it's starting to trigger other things up the kinetic chain. Not cool. Only culprit I can think of is the stupid treadmill... Ugh.
Still lifted saturday morning. EMOTM x6 of power snatch doubles @70lbs for 4 rounds and i think I slapped on 72.5 for the last 2 ronds (was supposed to be 65-70% of my 100lbs 1rm)
Then squat 5x5 @80% of 3RM (125lbs, I may have added 2.5 for a set or 2 here as well but I can't rememebr)
superset with submax assisted ring dips. Those are fun, but awkward (stepping into the band without wobbling all over = challenge!) ! I think I got about 6 reps per set on average. It was hard to keep the same assistance throughout since you can never quite hold the band the same.
The finisher was a descending lader for time of
15-10-5 overhead squats @75lbs (got 9/6 first round, then unbroken - alebti wobbly last 2 rounds)
20-16-10 alternating db power snatch @40lbs (total) (10/10, 8/8, unbroken)
25-20-15 push-ups. These sucked. Bad. But hey, it can only get better, right?
Total time was around 15 minutes.
Today was Power clean pulls as a skill work component. I let myself get distracted by the "HEAVY" mention on my sheet though.
105x5, 115x5, 115x5 and I realized my form and groove were awful so I scaled back to 105x5 on the last set, but I'm not even sure that was really pretty. I should focus more on that pull breakdown and get it right before adding weight ot the bar again.
OHP 70lbs for 4x5 (80% of 3RM)
superset with assisted submax pull-ups ~6 reps per set (needs a lot of work here too)
Then I did a 12 min AMRAP of the following complex (no setting weight down during circuit):
2KB power snatch
4 push press
6 front squats
8 russian swings
... 30-45s rest between rounds
Did the first 3 rounds with 2x20lbs KB, then went for the 25lbs DBs for the last 6 rounds I got in. 2x30 was just too awkward on the snatches, and my squats weren't very strong anyway. So tired today O_o Can,t wait to sleeeeeeep for dayyysss and not have to work at alllllll.0 -
I have a bum right ankle since saturday morning and it's starting to trigger other things up the kinetic chain. Not cool. Only culprit I can think of is the stupid treadmill... Ugh.
on this note, i spent the weekend doing the dreaded Fascia Stripping in all my calf muscles on the left, in the hopse of cutting off that same chain reaction before it arrives at my bum. my teeth sweated, but my sciatic nerve is a bit happier. gl with it.
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Upper body day! 50 min stroller walk to/fro.
Bench press 5/5/5+ (9) @ 55/65/70
OHP was a struggle today. I ended up breaking my 3x12 into several smaller sets to get through. 10/6/6/6/4 @ 45
Kettlebell swings w/ 30 lb KB 3x15
Hanging leg raises 3x10
Bodyweight hang 60 sec1 -
BAH! I was doing hill repeats and had just one more to go (4 x 1/2 mile) and at the bottom of the hill on the 3rd repeat, there was growing pain in my left hip flexor (or is it the IT band)?? so now I am limping around. BAH!
The good news is that I don't hurt when squatting or climbing stairs.1 -
Can I just say ugh?? Every bit of equipment I had intentions of using today was in use by someone else for most the day. Some crazy circuit gals had one of two squat racks monopolized. To do curtsey lunges... with dumbbells... and they had all the dumbbells under 25lbs for one part of their curcuit or another... and then they would wander off and socialize for 10 minutes... the last time it turns out they never did come back that I saw- with dumbells everywhere, and squat rack looking in use.... Other folks had the cable machine in use/socialized.
It was good for me... it pushed me out of my comfort zone. All of my accessories came first due to lack of equipment, and were done with a weight I was not ready to push myself to try for a lot of them.
I did eventually end up with a rack for benching... which resulted in a roll of shame on the 5th rep, of set 5. I was mad. So I rested regrouped and tried that set again. And I got 5, but the 5th was ugly and I wanted better... so my ego convinced me to try for a 6th rep.... and that resulted in roll of shame number two for the night. And that one sucked more, because I knew ego caused it to happen. So, 4x5, 1x4, 1x5 @ 85???
Where was my knight in gym clothes armor tonight?? The one that keeps being my "low key" spotter?He was in one of the empty class rooms nursing his own wounds from earlier. He was doing those lunge things where like one leg is on the bench and the other on the ground... with weights... and had the sort of wreck my imagination always comes up with as an excuse for why I shouldn't try those lunge things....
So yeah... ugh...frustrating, equipment issues, and my first two public gym roll of shames.0 -
guize! guize! do this math for me . . . i don't trust myself.
women's bar.
2x45 plates.
2x25 plates.
4 singles.
it's meant to be 5's week but even though i got four of them i was lining up for the 5th one knowing i was done but about to try anyway. and then i suddenly remembered that this is deadlift. and it's better to turn your back on the last rep than end up incontinent and mad with pain every time you blink for the rest of your life. so i took the 25's off and did idk, 2x10 as a joker set to replace that last rep.
but my point is, i think that's 170 pounds. i just did more 170-pound deadlifts in a single session than i have ever done total in my whole life.
so there's that. i semi-skipped my overhead press, kind of - aka didn't do all of the last, heaviest set. but i did do some verrrrrry slow negative pullups with really long hold at the top, because i was trying to wake up my abs a little to get them to help the deadlifts.BAH! I was doing hill repeats and had just one more to go (4 x 1/2 mile) and at the bottom of the hill on the 3rd repeat, there was growing pain in my left hip flexor (or is it the IT band)?? so now I am limping around. BAH!
oh lord, that's so frustrating. and such an inconvenient damned area to try and ice too.
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Couldn't do other lifting routines as had little time so did only SL in 35 minutes today.
June Weightlifting
Goal: 12 times
Done: 7/12
28/6/17
SL A
Squat 5×5 27 kg (59.5 lbs)
Bench press 24.5 kg 5x5 (54 lbs)
Barbell rows 30 kg 5x5 (66 lbs)
20/6/17
SL B
Squat 5×5 27 kg (59.5 lbs)
OP 5×5 24.5 kg (54 lbs)
Dead lift 5×5 42.5 kg (93.6 lbs)
Pull down 3×10 15 kg
Pull in Seated 3×10 15 kg
Dumbbell side raise 3×10 2.5 kg
Triceps extension 2×10 5 kg0 -
Low energy today made for a hard workout, but I got through it eventually. Did the usual 50 min stroller walk to and fro.
Deadlifts 5/5/5+ (10) @ 105/120/135
Squats 3x10* @ 100. *I kept getting lightheaded with the high reps son ended up breaking it down to sets of 5.
Lat pulldowns 10/8/5 @ 75/80/85
Seated ab twists, feet up with 20 lb KB 12/side x3
Side plank 30 sec each side
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Squats
front squats - 2x8 @ 45, 1x8 @ 75, 3x6 @ 100
low bar squats - 2x8 @ 45, 1x8 @ 95, 3x6 @ 135
high bar squats - 1x8 @ 135
curtsy lunge - 1x8 @ 45, 3x8 @ 80
cable kickback - 3x10 @ 25
25 minutes elliptical1 -
Upped the weight in squat and the deadlift. A good session overall.
30/6/17
SL B
Squat 5×5 29.5 kg (65 lbs)
OP 5×5 24.5 kg (54 lbs)
Dead lift 2×5 45 kg (99 lbs)
Pull down 3×10 15 kg
Pull in Seated 3×10 15 kg
Dumbbell side raise 3×10 2.5 kg
Triceps extension 2×10 5 kg
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Short workout today.
OHP 5/5/5 @ 52/62/67
Bench 12/12/12 @ 55
Assisted pullups @ 80 cw 5/5/5
One handed KB swings with 30 lb KB 12 per arm x31
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