We Octobe(e)r moving forward! Lifting thread
Replies
-
So I decided to take an extra week to work on form and make sure my shoulders and hips are healthy going into the COMPETE phase of the program. So one more cycle of push/pull/full body.
Today's main lift was strict OHP. I had tested my 2RM about a month and a half ago and got 95 for 2, but I didn't write down if it was with the 45 or the 33.5lbs bar, and it was an ugly mess of a bendy grinder then.
Today I worked up slowly, with ~1.5 min between each set down on the ground working on my hip mobility.
80x2, 82.5x2, 85x2, 87.5x2, 90x2, 92.5x2, 95x2
I almost tried 97.5, since the double at 95 felt quite smooth, but then reminded myself this was not PR setting, but trying to focus on good form and all.
Incline barbell bench press
45x10, 55x10, 65x10, 75x10, 80x8, 85x5
with a similar "rest" set-up where I would get down on the floor and do some core stability work. (managed full minute side planks twice, so yay!)
Then DB flat chest press, 20x15, 25x15, 30x12, 30x10, bit of rest, then 30x5 1 arm at a time (trying to help my left arm catch up to the right, basically). Still working on floor core stuff in-between sets.
Took way too long. I really like this set-up, but can't afford to do it too much xD Wish it wasn't so hard to will myself to do my mobility work at home these days, cuz my hips sure are happy now!1 -
All I gots is lots of owwwww. Sundays deal found shoulder muscles I either didn't know I had, or didn't know I had since I was a high school swimmer. Those are still pretty well lit up. I ran further than I should have on the still bummy ankle yesterday. And then today happened...
Trainer day. And apparently leg day.
Squats
10@45, 6@65, 5@85, 3@95, 2x5@105, 5@110, 5@115. He thought about going one more and one higher but then remembered the rest of the fun he had planned and changed his mind
Safety bar squats. 1x10@65, 2x10@95, 1x8@95 - I haven't ever done 95 for more than a set of 5 before, so this is kinda awesome.
Bulgarian split squats. 10lbs (yes, 10) 3x10 each side. I am just NOT stable on 1 leg, particularly on the left. PT is working on this, and apparently trainer is now too.
3x15 each side oblique crunches with 45 lb weights.
At best, I will have an angry ankle tomorrow between run and this. Realistically, I don't wanna know what moving will feel like.
0 -
Been a while since I've checked in...thanks to @krokador 's suggestion, I've been settling in nicely to the transition from SL. I'm on week 7 of Candito's linear program and really liking it.
It's an upper/lower split, 4 days a week and I increase weight every week somewhere between 1 and 5 pounds.
Today was upper body:
Bench - 94lbs 6/5/4 (was supposed to be 3x6...I had 92lbs last week)
Row - 107.5lbs 3x6
OHP - 63lbs 1x6
Strict curl - 35lb ez bar 3x8
Lateral raises - 12.5lb DB 3x9
Pull-ups - 4/3/3/2/2/2/1 (I push off ever so slightly at the bottom...so close to doing a strict pull-up!)
My funny story for today is about asking someone for a bench spot.
There is this guy that totally comes in, smashes his workout, talks to no one, marches around in between sets...some powerlifting, some oly lifting...
He happened to be at the bench next to me - I really wanted to get 5 reps my last set, wasn't confident about it so asked him to spot. He kinda shrugged, started walking over, but said "I only give one spot...it's my rule..." It was my last set, so it didn't matter, but afterwards I was curious if he meant 1 spot ever, or if he just didn't want to spot every set for someone.0 -
Starting Sheiko 40 last night. Had a few options but thought this one might be fun to try. One of the days I have to do my 1rm on deadlift, so fun to give that a go again. Schedule wise, worked out that for the meet it's better to lift Monday-Wednesday-Friday to line things up for the peak cycle that will be next, 32. And it's back to benching.
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 2x3 @ 99, 3x2 @ 106, 2x3 @ 99
squat 1x5 @ 108, 1x4 @ 129 2x3 @ 155, 5x3 @ 175
good morning 5x5 @ 125
bench 1x5 @ 69, 1x5 @ 79, 5x4 @ 95
db fly 5x10 @ 20
leg press machine 6x6 @ 2401 -
Today I had to ride my bike to the gym because my vehicle is in the shop. It's only 4 miles from my house to the gym and the way there was fine, although cold, but on the way back my legs are hating me.
Today's set was...
4x5 @ 60lb + 1x3 @ 60lb for OP
2x5 @ 45lb + 1x5 @ 65lb + 5x5 @ 100lb squats
1x5 @ 135lb + 1x5 @ 165lb DL
I'm hoping to be able to squat 135lb by the end of the year.
0 -
So I've been doing SL 5x5 for less than two weeks, use the app to track, and still somehow managed to do workout B twice in a row last week
Back on track today and did workout A like I was supposed to
Squats 5x5 @ 65lbs
Bench 5x5 @ 55lbs
Barbell row 5x5 @ 75lbs
Also tried inverted rows with the TRX bands. Did 5x5 at a stiff leg 45* angle0 -
I know this is no big deal for you real lifters but I have a head cold and I missed yesterday’s work out but I just finished doing it today! Hurray! I deloaded, not that I had much loaded before but I figured that it was more important to keep somewhat of a routine and not hurt myself. So anyway I am pretty impressed with myself for not allowing a cold to give me an excuse!
5x5 squats body weight
5x5 OHP 45 lb
5x5 dead lift 95 lb2 -
@fisherlassie I just started Strong Lifts and can't OHP the 45lb bar yet, so don't feel too bad!
1 -
I've been doing lifting in some fashion for a while now. And there are still days - sometimes OHP is @65 lbs.... other days the bar is everything I got. Today would have been one of those days had OHP been a part of it.
Today's programming was a bit different. Dumbbell bench press with 25lb dumbbells -4x10 superset with cable machine "face pulls?" 3x15@50, 1x15@60. (Sheet originally said 70 for all the facepulls... yeah that wasn't going to work...)
Bench 10@45, 10@65, 6@85, 2x5@95, 5@100, 4.5@105 - 5th rep fell apart badly.
Close grip bench 3x6@85 (was supposed to be 8-10 I think)
Then new concept that sheet called "dumbbell rollback press" when describing to a friend they called "extreme skullcrushers". Essentially, lay on floor, do a skullcrusher type movement, until end of dumbbell is flat on floor, with one end against top of shoulder- I suck at describing. But anyways 1x15@15lb dumbbells. Since I hit 15, was supposed to go to 20lbs. Got a set of 5, and then kinda 5.... really wish dumbbells had 2.5lb increments a lot of times..20s were clearly too heavy...so since reps failed badly... we added a 4th set that was supposed to be 10s "to failure" which I don't think he expected to go that far... so...44reps later.... he ended up calling it tricep cardio... my arms will probably call it "we quit" tomorrow....
Then ab stuff...
Tomorrow, will be the first day trainer and I experiment with "cardio" programming. I want all the food when I lift. I want none of the food when I run. With dang ankle issues, I have not been running far enough or often enough to counteract the lifting hunger. And scale is showing it... so yeah... need to do something...0 -
Hey ladies. This is my first post to this group. Hello all!
So I started SL in September and felt like I was making good progress. Then I had a week and a half that I missed due to illness and traveling and finally got back to the gym yesterday. The app suggested deloading since it had been a bit. So I selected ok and it out me right back to the beginning. So much for my big progress. Lol. But after starting, it was so easy that I ended up adding plates for the remaining reps. Im still embarrassingly new but I'm excited I'm still sticking to it.
So yesterday was
Squat 27.5 kilo (60 lbs)
Overhead press 20 kilo (just the bar) (45 lbs)
Deadlier 50 kilo (110 lbs)
Does anyone have a good resource that describes proper form in words? I've been watching videos etc but I'm having trouble telling if I'm in right form and I live in Thailand and have a language barrier so can't ask anyone at the gym. I know the basics but I'm looking g for maybe hints of "if you feel this here then you're doing it right/wrong" etc.1 -
fisherlassie wrote: »I know this is no big deal for you real lifters but I have a head cold and I missed yesterday’s work out but I just finished doing it today!
colds aren't nothing. they drag you right down, and you don't need the kind of spine tweak you get from a serious sneeze when you're mid-deadlift or press. i've had one too and the gym hasn't seen me since last friday.
went back today though. it's been a rough handful of days and i really really really needed something that felt familiar and comfortable and like 'oh yeah, i do have a life of my own and it's this'. so i'm glad.
bench being hogged and no squat shoes with me, so i did my deadlifts and ohp. still on track with the progressive doubles thing; up to four doubles and four triples for both. the [55] press was harder work than the deadlift, but the [120] deadlift was more of a struggle on form.
i did my ohps strict military though. heels jammed together the entire time, and i still got all my sets with a whole 55 pounds, so i'll take that. after the deadlifts i also did 3x7 ohp with the womens' bar and two chips, so i guess 35 pounds. that felt LIGHT. and i really really like doing light overhead press because when it feels like it weighs nothing at all, you can properly feel your own form.
given that i weighed myself post-work WITH all my lunch and coffee and stuff inside me and still came up at just 127, i feel like i'm doing not-badly, really. because i know how 'bad' the weight i've lost is - in the sense that my general eat/drink/lift/sleep/ride routine has been in the toilet for four whole weeks by this point.1 -
Hey ladies. This is my first post to this group.
hi there. nice to meet you . . . my favourite printed-word resource for form is still starting strength. it's a book though and idk how much of it would be online.
i'll say that and then say that even though it still is, i don't use the ohp form he suggests. and i was a follower of his 'eyes down' back squat for months but have backed myself off from that too. still a really really good, explain-y resource.
2 -
Made it to gym after work. Long session even though I skipped db fly. Tad crazy cause the last sets on deadlift from box were at 100% max but made it through.
deadlift 1x4 @ 135, 2x4 @ 159, 2x3 @ 186, belt 2x3 @ 215, 4x2 @ 225
bench 1x8 @ 65, 1x7 @ 69, 1x6 @ 75, 1x5 @ 79, 1x4 @ 88, 2x3 @ 95, 2x2 @ 99, 3x1 @ 106
2x2 @ 99, 1x3 @ 95, 1x4 @ 88, 1x6 @ 79, 1x8 @ 75, 1x10 @ 69, 1x12 @ 65
deadlift from box 1x5 @ 159, 1x4 @ 186, belt 2x3 @ 215, chalk 2x3 @ 239 and 3x2 @ 265
curtsy lunge 6x5 @ 75
cable abs 4x10 @ 800 -
Quick check-in. I put myself through shoulder rehab on wednesday for like 30 minutes before the start of my pull day... *yawn*
Then I did, uh... Well I can count the straight arm pulldowns as back, right?
worked up to minimal assistance pull-ups on the pull-up machine, and tacked on hamstring curls in-between certain sets (what? hammies are a pulling muscle!)
Did 1 arm DB rows, 30x12, 35x12, 40x12
And, uh... I could've sworn there was something else but I just can't remember
I'm kind of losing my minds with this, tbh...
edit: oh yeah, I did incline DB curls & seated overhead triceps extensions as a "finisher". My biceps are still sore today xD
today was simple. 5x5 of all 3 oly lifts.
Full snatch worked up to 62.5x5
Power clean 82.5x5
Jerk 85x5
(top sets, I worked my way up a bit on all, really)
and I noticed gym now has sandbags, so I went and did like 20ft of plank sandbag crawl and drag.
My motivation is fading, and I'm getting lazier by the day. I need to get my mojo back. And I think sleep might be what I need the most *sigh* need to call doctor today and see where that's at. Ugh.
Oh, yeah, and my neck on the left is a pain. But doesn't bother me while lifting. Go figure...0 -
Alright I don’t come here much unless I have a question lol. Sorry about that. But I have another question. Do you think this is an ok program to use while losing weight or is something else better? I ask because I’m on a deficit set to lose 1 lb a week but I’m having a hard time making progress so far, I’ve only been at it for about 3 weeks. I’m still only at 85lbs for squats and had trouble with it yesterday for the second time. Bench press and overhead press seem like I’m just spinning my wheels. I never get any better. Im at 50lbs for bench press and just can’t get 5 reps to save my life. I’m wondering if I need to eat more (but I really would like to lose a little bit more weight) or if this just isn’t a good program to be on while losing. I am eating enough protein is that matters.0
-
^^^^ it is hard to progress very far when you're dieting aggressively, but i have a feeling you'll find that to be true doing any programme. i did fine for about 3 months while losing my last <10 pounds, but after that the wheels just seemed to get stuck. it picked up again when i upped my calories, in my case.
so, yeah. i think sheer calories matter, as well as the protein factor. i'm not making any claims for this one, as it's new for me. but life has gotten pretty messy for me lately, and my trainer just moved me off wendler 5/3/1 and into a thing with a far more incremental 'increase' pattern. idk what it's called, but it goes like this:
1. test yourself to find your 8-rep max for each lift. whatever weight that is will be the one you'll be working with.
2. first session: do 8x2 with that weight. so two reps per set, and 8 sets altogether.
3. second session, do 7x2 and then do 1x3. so 7 doubles and one triple set.
4. third session, do 6x2 and 2x3. and so forth.
5. i tHINK when i get to where i've done 8x3, then i repeat the same loop. 7x3 plus 1x4; then 6x3 plus 2x4 . . . until i'm doing 8x4.
6. then i do it again. that should bring me to 8x5 at the end of another eight workouts.
7. and then i think after THAT i add weight and go back to the 8x2 with the new heavier weight.
as you can see, it takes a pretty long time before you're adding any weight to the bar. but you are adding volume incrementally, with that extra rep that you tack onto one set every time. and the extra repetitions themselves are a draw for me because actually i love lower weight and more reps for most things.
so that's a thought.0 -
Alright I don’t come here much unless I have a question lol. Sorry about that. But I have another question. Do you think this is an ok program to use while losing weight or is something else better? I ask because I’m on a deficit set to lose 1 lb a week but I’m having a hard time making progress so far, I’ve only been at it for about 3 weeks. I’m still only at 85lbs for squats and had trouble with it yesterday for the second time. Bench press and overhead press seem like I’m just spinning my wheels. I never get any better. Im at 50lbs for bench press and just can’t get 5 reps to save my life. I’m wondering if I need to eat more (but I really would like to lose a little bit more weight) or if this just isn’t a good program to be on while losing. I am eating enough protein is that matters.
Well, going off of what I've dnoe in the past, there's a program similar to SL called Ice cream 5x5, and for it, the maker did very strongly suggest, if you are cutting, to only do 3x5 of the main lifts (and also to only increase weights every other workout instead of every time).
In general, gaining strength while reducing calories is a pretty difficult thing to do, as your recovery is also impeded, even if you wouldn't necessarily think so. So cutting down the volume might offset that and repeating weight will allow you to hammer down technique, too. Also, you might want to invest in a set of fractional plates if you haven't already. It's a lot easier to go from 50 to 52.5 than it is jumping all the way up to 55!0 -
Alright I don’t come here much unless I have a question lol. Sorry about that. But I have another question. Do you think this is an ok program to use while losing weight or is something else better? I ask because I’m on a deficit set to lose 1 lb a week but I’m having a hard time making progress so far, I’ve only been at it for about 3 weeks. I’m still only at 85lbs for squats and had trouble with it yesterday for the second time. Bench press and overhead press seem like I’m just spinning my wheels. I never get any better. Im at 50lbs for bench press and just can’t get 5 reps to save my life. I’m wondering if I need to eat more (but I really would like to lose a little bit more weight) or if this just isn’t a good program to be on while losing. I am eating enough protein is that matters.
I'm also in a calorie deficit as I'm still working on losing 10-15 lbs. I try to get a good amount of protein in before my workouts but I still find myself lightheaded sometimes (mostly with squats). I've been meaning to bring a snack (handful of almonds or something) with me to the gym but I keep forgetting. I've started eating back more of my exersize calories as I wasn't eating them back before. I figure the weight loss will take longer but I'm good with that. I've been progressing fine with SL although I'm sure it would probably be better without the deficit.0 -
I've also got a cold and it sucks. I was really tempted to stay home today but I made myself go to the gym and I'm glad that I did.
1x10 @ 45lbs + 1x5 @ 65lbs + 5x5 @ 105lbs for squats. Squats are thankfully starting to feel a little easier, like I don't want to die every time and I'm not dreading them quite as much.
5x5 @ 85lbs for rows. These also didn't seem as hard as last time (I did the same weight last time).
1×10 @ 45lbs + 5x5 @ 85lbs for BP. I barely got the last set and it wasn't pretty but I got it. I had one of the gym regulars spot my last set so I wouldn't have to do the roll of shame if I couldn't get it.
He's this big, buff dude that lifts crazy amounts of weights but he's a really nice guy. I've gotten over my fear of looking like an idiot in the weight section of the gym. All the guys that are there at the same time that I am have been very nice. Although I did have a guy that was at least twice my age try to flirt with me today.
I've never been quite sure if I have correct form on my rose so I took a video today. How do I post a video here?
0 -
@chispaza the only way I know how to post a video is by uploading it somewhere else and posting a link. I've done it on youtube.com and I've seen people post instagram videos too
I'm curious to see your rows because I feel like I can't be doing them right. It seems like such a small movement and I'm so low to the ground to put the bar back down in between reps.....0 -
0
-
.0
-
I see it!
I'm no expert but from me obsessing over form, I *think* your butt should be a bit lower so your back is more flat. I think you're leaning forward a bit more than you should be. Hoping one of the other more seasoned lifters will weigh in (get it - weight in?
)
1 -
I see it!
I'm no expert but from me obsessing over form, I *think* your butt should be a bit lower so your back is more flat. I think you're leaning forward a bit more than you should be. Hoping one of the other more seasoned lifters will weigh in (get it - weight in? )
That's What I thought too after watching the video. I guess I need to video myself more often so I can see my form.0 -
So, first of all, I am not used to this thread moving this fast. This is awesome!!
Second, I am by no means an expert on rows, not one of my strong points, it always feels awkward. And I only recently had it mentioned to me that they should touch the ground each time, so I am probably doing them wrong myself...and have not received any official training on them that I can think of.... but, in your posture all the blood would end up in my head before a set was done... so, I agree, flatter/more upright back. But very good at keeping the back nice and straight. Now you have me wondering if I still have my form check rows video somewhere now that there is a way to do it thru google... then you can laugh at me
Today was day one of "cardio" with trainer. Was not near as brutal of shenanigans as I was preparing myself for. 6 rounds, "giant set" (apparently more than super set). Yoke pushes (190lbs?) , sled drags (180lbs?), and weighted carry with the big strong man dumbbells. 1 round with a lighter one, rest of rounds with a MUCH heavier one, but don't know the weights of either. Then 4x15 Russian twists W/ 25lb dumbbell.1 -
^^^ i really like your strong finish at the top of your rows. you're really completing the lift every time, which is awesome.
another vote for the flatter back though. @jayemes said what i'm thinking, plus i'll add that if you can sit your hips further back (more of a knee bend and less vertical thighs) it will probably help. back as well as 'down' will give you a little more room and keep your knees safe from getting bashed, i think. and it should engage your hamstrings, so you get a nice bonus and a good stretch out of that. plant the feet hard, keep vertical shins and trust the hamstrings
my anthropometry is very different from yours, and my trainer has commented quite a few times that he's rarely worked with anyone whose body just naturally had all the 'right' proportions for rows. most people struggle with them.1 -
t-day and i took the wrong shoes so [oh geez, what a pity] no squats. i did do my bench though. worked in with somebody else so i may have overdone it on the warmups, but anyway. 5x2 and 3x3. i think.
the programme i'm on is called hepburn, btw. as in, 'doug hepburn', which means if it worked for him then it's just fine by me. also see that the progression doesn't call for me to get all the way up to 8x5 before i add weight - just 8x3
https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html
aaand we had a long and fascinating conversation at the end of the day about how horses sleep.0 -
I don't know how people work out early in the morning. So sleepy. Then again, I only did it because I woke up at 3 am and couldn't go back to sleep so by 4:30 figured I'd head out to the gym. And it's very true that there are far less people there before 7 am. Though the ones who lift overnight don't seem to put away their stuff. Common all day but all three cages had stuff left ranging from 65 lbs up to 195. Didn't even have to wait for a bench at least. Still... I'd rather sleep.
squat 1x10 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x3 @ 175, 4x2 @ 185
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 6x2 @ 99
attempted dip using assisted machine but terrible so skipped dips
squat 1x5 @ 118, 1x4 @ 139, 4x3 @ 164 last two sets with belt
tricep extensions with bar 5x10 @ 80
seated good morning 5x6 @ 65
0
This discussion has been closed.