April-ly Good Month to Lift
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I took Friday as a rest day, as I once again showed up late to the potluck cleaning event.
Saturday was squats
5x45 - not on plan, but it was a morning lifting session, and I needed the extra stretchy time
5 x 65
5 x 95 (just me, or did this escalate quickly???)
3 x 105
5x115
2 x 5 x 120
Leg press 3 x 10 @ 150
Lunges
3 x down and back @ 35
This is technically a drop in weight, but it’s a step I’m proud of. I had been using dumbbells so I could have my hands down and catch myself if I was having stability issues. The 35 lbs was a ladies barbell... so hands were up and occupied... and more stability required.
Barbell hip thrusts
3 x 10 @ 65
Today was a 4 mile treadmill run. Run 4 min walk 2 intervals. This is a huge step in the right direction, but we will see if I took it too far. I may have been lamenting the fact I wasn’t fitting into my warm weather clothes as I packed for an upcoming trip. Which may have lead to my ambitious run attempt.
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WO-AH!
Added a 30ish minute slog with the Zombies run app yesterday early afternoon. It was nice to get out and run even if the sun had disappeared by the time I'd made it out. I ate lunch at like, 2:30PM. Started feeling it after sitting on the couch at my mom's for a few hours. I decided to challenge myself with the longer romwod, before bed. The past 2 ones hadn't been that bad, but this one had me in THE WORST position after all I did, for 80% of the 40 minutes. 2 min dragon, 2 min lizard, 6 minute fragon. My front leg would get so fatigued just sitting there I actually had to get up and walk around on both sides, twice O_o.
I _had_ to foam roll after that. All the muscles in the back of my leg, all the glutes, were just seized up xD
All I'm doing today is walking (like a zombie) and upper body stretching.
@halonsk Even if 45 is not on plan, I always do a set with the empty bar of everything. It doesn't take long and doesn't add a ton of fatigue, but it allows a level of control in the reps that you can only have without too much weight. + The stretchy time (I love rock bottom bounces for the squat. It's such a small movement with big benefits
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Ow, sorry top hear that about your knee. Sounds like you may have hyperextended it? The clicky noise is typically due to a tendon sliding over stuff - can happen if you have inflammation or some other muscles are taking over for something that is sprained and causing mechanics to be a bit wonky. I'd suggest taking some ibuprofen, and trying to keep moving it without weight (so, sitting with your leg extended, maybe resting on another chair, and putting a bit of pressure down) to regain full ROM as soon as possible. Don't force anything, though. Stop if it hurts!
I hope you get it sorted out soon!canadianlbs wrote: »
not at all to deter you from checking out a possible meniscus problem, but just to try cheer you up a little: i've had a few times when i was convinced i had ruined a knee, only to learn that rectus femoris can, yes indeedy, get so tight and so pissed that it yanks your kneecap and probably other things out of alignment and causes you symptoms exactly like that.
Thanks kindly Krok and Canadian! The knee is slowly beginning to improve, so I'm guessing it's not meniscus. My knees and elbows do hyperextend but I don't think I jammed it back. Hopefully I just pissed off a tendon or two and it'll continue slowly improving. I wore a brace today and that seemed to help some. Elevating it and resting now while the kiddo naps. I'll be sticking with upper body workouts for a while til I'm sure everything is back to normal. If it isn't normal by this time next week I'll definitely call the doctor.
Today:
Bench press 3x5 @ 72/82/92
Seated OHP 5x5 @ 62
Seated row 5x5 @ 90
Triceps cable pulldowns 3x8 @ 40
Face pulls 3x8 @ 45
Dumbbell biceps curls neutral/hammer/wide grip 3x181 -
Nothing to add to krok and canadian's good advice, but good healing wishes.
Goblet squats this morning, with lighter weight to I don't bug the hamstring
1 x 12 @ 15 lb, 1 x 12 @ 20 lb, 3 x 10 @ 25 lb
Afternoon: Walked to gym (about 2.5 km) then
Dumbbell bench press 3 x 5 @ 30 lb, 1 x 4 @ 30 lb (failed), 1 x 5 @ 27.5 lb
Barbell row 5 x 5 @ 60 lb at least the hamstring and lower back didn't bother me
Close-forward grip lat pulldowns 1 x 12 @ 65 lb, 1 x 10 @ 70 lb, 3 x 8 @ 75 lb
Glute bridges 3 x 20 with 25-lb plate
Abdominal bicycles 2 x 20
Felt the effects of the glute bridges as I walked the 2.5 km home. Not sore but stiff.1 -
amyinthetardis1231 wrote: »Thanks kindly Krok and Canadian! The knee is slowly beginning to improve, so I'm guessing it's not meniscus. My knees and elbows do hyperextend but I don't think I jammed it back. Hopefully I just pissed off a tendon or two and it'll continue slowly improving. I wore a brace today and that seemed to help some. Elevating it and resting now while the kiddo naps. I'll be sticking with upper body workouts for a while til I'm sure everything is back to normal. If it isn't normal by this time next week I'll definitely call the doctor.
Today:
Bench press 3x5 @ 72/82/92
Seated OHP 5x5 @ 62
Seated row 5x5 @ 90
Triceps cable pulldowns 3x8 @ 40
Face pulls 3x8 @ 45
Dumbbell biceps curls neutral/hammer/wide grip 3x18
For some reason, it seems like Travis from Smashwerx always comes up with a video that can help either me or someone I know right when needed. I think this could help you:
It's not on his youtube channel yet (should be within the day or so), but most times the instagram short he makes is enough to get a good grasp of the moves and why he's suggesting them. Worth a look. Hey, if anythign else, you get a good reason to get your feet up against a wall like a kid!
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Today was basically a repeat of my first rotator cuff workout. I did animal walks instead of DU practice to warm-up. Including duck and frog walks. How to look incredibly silly at the gym!
Took a little less time to get through the sets, shoulders burned a bit less, I was able to do the planks and push-ups better. Already noticing a bit more stability in that left shoulder! Lots of work left to do, tho.
Also did try to double under a bit, but I was a clumsy monkey today. lol. Legs are getting back to normal. Gonna go walk off the rest of the soreness, and hopefully with another romwod tonight I'll be golden for tomorrow 0 -
Me again! This time reporting in after a squat day!
Like 30 minutes to warm-up (yes, I'm still that slow. BUT I choose to view it as I do get in some extra mobility work here that I don't need to do later in the day.
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Back squat 135x3x6 (1 min rest only between sets)
The % are pretty spot on. With that short amount of rest, that last rep on sets 2 & 3 were pretty much the end of the line, lol.
Bulgarian split squats: bw x6, 35lbsx5, 45x5, 55x5 (about as much as my right leg can handle)
Wobbly McWobbly! I'm gonna be feeling my glutes after this, lol!
3 sets of barbell RDLs x10 (@95lbs) and hanging knee raises x15 (divided into 2 sets because grip. I used my wrist straps for the first time in MONTHS ! lol)
And that was all she wrote. Short and sweet. The actual working sets only took about a half hour. 1h and done? I could get used to that. Although if I'd made it to the gym a bit earlier, I would've added in a little more core work. :P1 -
Wobbly McWobbly! I'm gonna be feeling my glutes after this, lol!
Right there with you...albeit at much lower weights.
Monday - I was running late and only had time to warmup and DL - 3x5 @ 100 pounds.
Tuesday - Cardio - Hills on the elliptical @ low heart rate - 15:53/mile
Wednesday - SLRDL 4x10 @ 30 pounds...and my wobble moment. Oy, those stabilizer muscles better get it together quick! I have unilateral stuff 1-2x/week for the next 3 months.
Pushup - 3x8
Inverted rows - 3x5
Really struggle with the arms today. I hate horizontal press/pull. HATE. Well, I hate pushups. Maybe I need to switch to BP.
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I feel like I have had an epiphany in the gym today! After struggling for weeks with my ohp and my dicky shoulder I’m hoping I’ve finally made some progress. I decided to read all the notes on the stronglifts 5x5 website to see if there were some other tips I could pick up about my form. I have watched loads of videos and thought I was on the right track... until I read Medhis form tips. What was this shrug he was talking about, over and over again! I have watched loads of videos on the ohp and never picked up on this. I never knew I had to lift my shoulders up at the end. Apparently it helps avoid shoulder impingement.
So tried it out today and omg it seemed so much easier. Hopefully now I am doing it correctly and the shoulder issue will improve. After today’s session I even feel confident I can increase the weight next session. I’ve just ordered fractional plates so will just take it 500 grams at a time. I’ve also booked a couple of sessions in with the personal trainer so he can check all my lifts again now the weights are getting heavier to make sure I’m still on the right track.
Today’s workout felt great. The iron tablets must be doing their thing and I had loads more energy.
Warm up 5 min run
5x5 squat 40kg (deloaded to try and get my squat a bit lower)
5x5 ohp 20kg
5x5 dL 62.5kg
2x10 leg press - I haven’t done this since I started doing stronglifts 7 weeks ago but still had loads of energy left so thought I would do a couple of sets. I had just progressed to plate 10 pre stronglifts and it was a struggle. Easily did plate 12 today so definitely getting stronger.
Finished off with 10 minute run1 -
Krok, it's so funny to see that video. Takes me back to my dance days - that was a common stretch (in many variations) and I had super flexible hips, hamstrings, and inner thighs so that was an easy one for me. I don't stretch as routinely any more so I've tightened up some, but it's a good reminder to be more deliberate in building in stretch time. Knee is slowly getting better, so I'm on the right track.
Sticking with upper body till my knee is back to 100%
OHP 5/5/5 @ 67/72/77
Bench 10/10/10 @ 72
Assisted pullups 5/5/5 @ -80
TRX row 1x20
Two point plank 12/12/12
Seated KB ab twists w/ 20 lb KB 12/12/122 -
I'm on the Wobbly McWobbly squad too! or as my husband puts it, "Awkward Squad" I tip over if I attempt anything one-legged.
Back squats 1 x 10 @ 45 lbs, 1 x 10 @ 55 lbs just to get form. I feel tweaks in my upper arms when I do back squats and I also felt it in my left groin.
Goblet squats 1 x 10 @ 32.5 lb, 1 x 10 @ 35 lb, 1 x 10 @ 37.5 lb, concentrating on going deep. No hamstring problems.
RDL 1 x 6 @ 70 lb no hamstring problems - I'll go heavier next time.
OHP 1 x 6 @ 30 lb, 3 x 5 @ 30 lb, 1 x 6 @ 30 lb
Glute bridges 2 x 30 with a 25-lb plate
Reverse grip pulldowns 1 x 10 @ 70 lb, 3 x 8 @ 85 lb
Hamstring isn't acting up now at least. It's been fine ever since Monday when I did glute bridges. I think they are helping.0 -
Day 3 of the squat program. Today was simple, short and sweet. Not super easy, though. Still sore from wednesday! Mah gluuuutes!
Back squat warm-up: 45x5/5, 75x6, 95x5, 115x3
work sets (2 min rest between each set): 135x5, 145x2x5, 155x5
Front squat w-u: 45x8, 65x6, 85x4
WS (~ 1 min between sets): 105x3, 110x3, 115x3, 120x3
Over and done.
I would normally add some core work after a session this short, but I forgot my phone at home and have an important call to make at lunch xD So I went home and showered there, lol.
Planning on doing some running after work anyway, and some romwod, so perhaps I'll tack on an extra 10 min of core work there. Or do it tomorrow with the shoulders. Or both. *shrugs*1 -
Finally managed to get back up to bench press 5 x 5 with 30 lb dbs
Barbell rows - managed 1 x 5 @ 70 lbs, but failed on the second set. Had to go back to 5 x 5 @ 60 lbs. I think I'm stalling.
Goblet squat 1 x 10 @ 37.5 lb, 1 x 10 @ 40 lb, 1 x 6 and 2 x 5 @ 42.5 lb, 1 x 5 @ 45 lb with good form - down to the ground practically
Front grip lat pulldowns 1 x 12 @ 70 lb, 2 x 8 @ 75 lb0 -
i said - let's see if i do it - that i'm officially doing the overhead press again. hepburn programme.
so 8x2 with 45. that was pretty much it, except i did get in some hamstring stuff too. just waiting to see how tomorrow feels about it and not making myself any promises where that's concerned.
still feel some muscle every time i do hip abduction. i just still don't know if it's my glute medius or it's not, and i'm still so confused about that. it's not like i havent' looked it up and don't understand the theory of where it should be and how to find it. doesn't mean that that's how it's all working for me.
le pah. but anyway: overhead press.0 -
More shoulder rehab stuff. Double under practice that really wasn't working well today... Not much progress per say. i think I may have added 2.5 lbs for 1 set of most of the exercises. Stumbled upon a crunchy feeling when my left shoulder was getting tired on one of the moves (that I tried to do with a pulley today instead of a resistance band. 5lbs was too much, apparently xD), so I think I'll be doing this one at least twice a week.
Oh, and I did an EMOTM x6 of 8 crossfit burpees (10 on the last minute to make it an even 50).
Gonna settle down a bit and then I think go for a half hour-ish run, then get all the things done, as per usual. Hey, next shoulder wokrout I get to add 1 unilateral pull and push exercise! Zwee!0 -
Where has everyone disappeared to? I don't wanna be all alone in here!
2nd week of the squat program now underway. Weights heavier than last week, and I think it actually felt a smidge easier (and that was after spending 10-15 minutes scraping off half a cm of ice on my car. Arm workout, sure. Still, tiring!)
Back squat w-u: 45x5/10/15/5, 75x8/8/12, 95x6, 115x3
working sets (max 2 min rest in between): 135x10, 145x2x5, 155x5
Front squat w-u: 45x8, 75x5, 95x3
work sets: 105x3x5
Finished off session with 2x12 on the sword (I did say I was going to do this one more often, did I not?) superset with russian twists, 20 with no weight, 20 with an 8lbs medicine ball (I think it was 8. Might've been 10?) + 10 champpion sit-ups with that same ball.
It's going to be a 5-gym-day week because of the comp on Saturday. Gonna try to get myself to bed at a decent hour tonight! lol0 -
Planned day off today to try to get some rest.
BUT. Friday I went shopping and while I haven't really lost pounds since I started lifting, I'm down a size! I am thrilled! I don't care about weight, I ultimately want to be the heaviest size 6/8/10 I can be...'cuz food!0 -
Shoulder rehab, W3D1! I finally get to add some unilateral exercises!
Started with 5 min of animal walks to warm-up, then 5 min of, err, rope whipping myself? (as it turns out, when the handle flew off a week and some ago, I had put it back on in reverse, which means I was rotating against it since then. Explains why I've been having such a hard time with them since xD I corrected it mid-way through the workout. I think I got 9 DUs total today -_-')
the activation band pull-aparts are getting a bit "easier", so that's good!
basketball push-ups not so much. I'm stringing them together without a break for the most part, now, but I took a video of my last set and there's still a lot i need to correct about my form, mainly need to keep my head neutral. I think I may try to elevate the ball next week so I'm not on my knees, as that will give me less leeway to sit back to make it easier xD
cable stuff is progressing and didn't hurt or crunch! Rocking planks I was actually able to do 1 30s straight on the floor.
And i did incline 1 arm DB press and chest supported rows. 15x12, 17.5x12, 20x12 (+ 1 set on left x12). Finally starting to figure out why my left shoulder cracks when I do these, and it's got to do with letting my arm go up towards my head on the way down instead of down with my elbow tucked in (stabilizers in the back just shut off if I don't pay attention). This doesn't happen on barbell bench, because my right arm forces me to keep the alignment, lol.
Oh, and I did 30s superman hold, hollow body and side planks on both sides.
And er, I thought this was a 6 week program, but it's actually 8 xD We'll see if I shorten it or not, haha.0 -
Has felt like a productive week this week Increased both my ohp (finally!) and my bench press.
Sunday
5x5 squats 45kg
5x5 ohp 22.5kg
5x5 dL 65kg
Tonight
5x5 squats 45kg (still working on form!)
4x5, 1x4 bench 35kg
5x5 rows 35kg
Shoulder seems to be doing great. That shrug at the top of the ohp seems to have made all the difference
I hope your shoulder is improving krokador.
Have booked in 2 sessions with the pt to check my form on all lifts and hopefully get some tips to keep progressing. Feel like I can start to add some assistance exercises now so will also ask him to teach me some of those.
Great work on losing a size Cadori! I’ve nearly finished week 8 and although have only lost 3.5kg since starting the program (been on a 500 cal deficit) I feel like I’ve tightened up heaps. Still 14kg to lose so it probably doesn’t look like it but at least it feels like it!1 -
Ok, starting to feel the effects of lack of sleep + no rest day already xD
Squat warm-ups: 45x5/10/15/5, 75x8/8/12, 95x6/4 good mornings (this was limit, not gonna try this again for a bit), 115x4, 135x2
Broad Jumps for distance x10 (take some time between jumps)
Made it within .5 inches of 6ft almost every jump this week. Progress is being made!
Squats 145x4x5 (1 min rest between each set)
barbell Bulgarian split squat 35x4, 45x5, 55x5, 60x5
superset:
Romanian deadlifts 3x12 @ 105 (using straps here again. My grip will acclimate in time, just not this cycle xD)
hanging knee raises 3x15 (10/5, 12/3, 15)
I realized after the first set (and last week) that on this one I was supposed to get 60s rest not just between sets, but moves as well. Did make a good difference on the knee raises! lol
An hour well spent, IMO, but now I'm all wobbly, and hangry xD
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Well done Cadori on losing a size!
Monica you are doing great as well.
krokador I am feeling wobbly just reading your account.
SL Workout B - decided to heck with ICF, not sure if I needed those accessories
Felt weaker today because I hadn't walked much since Sunday
Goblet squat - 1 x 10 @ 30 lb, 1 x 10 @ 35 lb, 1 x 5 @ 37.5 lb, 1 x 5 @ 40 lb, 1 x 5 @ 42.5 lb, 1 x 5 @ 45 lb
Hamstring/adductor were acting up a bit but got better with warmup
RDL 2 x 5 @ 80 lb. Better at keeping my shoulders and head back.
OHP 3 x 6, 2 x 5 @ 30 lb I feel like my stomach is helping so I don't know if that's all right or not. I'm tight all over so I don't think my back is arching.
Lat pulldown 1 x 10 @ 60 lb, 2 x 8 @ 70 lb, 1 x 7 @ 70 lb
Glute bridges with a 45-lb plate. Big mistake, the edges dug into my legs and ribs. Then I carried the plate back to the plate rack. Yes, wrong thing to do. I couldn't carry it with both hands so I carried it with my right hand, and later my lift hip bone started bugging me.
Meanwhile - I saw the doc today for a follow up on my HbA1c. Good news - back in normal range! My weight hadn't changed much since January though (I had and then got careless last week and gained 3 lbs back). I had told her I was doing lifting and logging in MFP. She thought the scale hadn't budged because I had gained muscle, and that I should do more cardio.
Uh, no. Eating at a slight deficit and being in my early 50's is not going to help me build muscle over 3 months even if I am lifting 3x per week. I say it's because of eating more than I should have. dopey doctor
I'll keep her though because she's great about everything else.1 -
Im still here.... spent a week in dc visiting the boyfriend. And then got my recovery day off taken away from me, so went to work Tuesday after getting home at 1 am.... so went home ... today, I tried... didn’t really work. Decided I was going to chalk it up to vacation, and pretend it didn’t happen, and use it as a reintroduction.
deadlifts
5 x 135 (since when do my opening sets involve big kid plates?)
5 x 155
3 x 175
Then was supposed to be 5 x 205, 5 x 205, 5 x 225. This is where it fell apart... I KNOW I can pull 205 for 5... it wouldn’t even come off the ground.... well it did eventually... for 3 singles... barely....
So, yeah I decided my brain wasn’t in it, and we just needed a regroup. But it maybe got me broke back into the workout thing.0 -
krokador I am feeling wobbly just reading your account.
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Meanwhile - I saw the doc today for a follow up on my HbA1c. Good news - back in normal range! My weight hadn't changed much since January though (I had and then got careless last week and gained 3 lbs back). I had told her I was doing lifting and logging in MFP. She thought the scale hadn't budged because I had gained muscle, and that I should do more cardio.
Uh, no. Eating at a slight deficit and being in my early 50's is not going to help me build muscle over 3 months even if I am lifting 3x per week. I say it's because of eating more than I should have. dopey doctor
I'll keep her though because she's great about everything else.
I was a lot more stable yesterday, actually! But MAN are my glutes SORE today! Haha.
I think your doc may not be all that wrong - you didn't put 3 whole lbs of actual muscle on in that short amount of time, but adding muscle + consistent weight-lifting does also add a level of water retention which boosts your weight (you would probably see a sudden drop in weight if you stopped working out for 5-7 days but kept your diet balanced to your activity level) more than the actual muscles do.
I know a few people who, when they start a diet + training regimen, find themselves suddenly looking more defined / less bloated yet gaining weight. They go "I have too much testosterone and build muscle like, super quickly. I don't know that I really want to do this!". 1. Fear of getting bulky is silly, seriously. But 2. No, you're not gaining muscle all that fast, you're reducing inflammation through your diet but adding stress to parts of your body that aren't used to it. Bloody muscle repairs cause water retention. Give it more than a week and your body will get used to the stress and be less sore, and then you'll start losing some actual fat and the muscles won't keep "growing" xDIm still here.... spent a week in dc visiting the boyfriend. And then got my recovery day off taken away from me, so went to work Tuesday after getting home at 1 am.... so went home ... today, I tried... didn’t really work. Decided I was going to chalk it up to vacation, and pretend it didn’t happen, and use it as a reintroduction.
deadlifts
5 x 135 (since when do my opening sets involve big kid plates?)
5 x 155
3 x 175
Then was supposed to be 5 x 205, 5 x 205, 5 x 225. This is where it fell apart... I KNOW I can pull 205 for 5... it wouldn’t even come off the ground.... well it did eventually... for 3 singles... barely....
So, yeah I decided my brain wasn’t in it, and we just needed a regroup. But it maybe got me broke back into the workout thing.
Give yourself a bit of a chance to recover and hit it again. Deadlifts are notoriously hard when tired - there's a lot to focus on and not a lot of leeway for mental struggles. Traveling is EXHAUSTING. Not being able to budge a bar off the floor when you know you can is sometimes devastating. It was the right decision to try to get a few singles in, I think. But yeah, you'll get back at it and move back up
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Day 4 in a row, shoulder rehab w3d2
I started with 5 min on the rower, 1135m total (it felt REALLY good!)
Then band pull-aparts, they are getting easy enough that I did 1 set with my black band. Progress!
Did 3 min of DU practice, I think I got 10 total, which is a lot better than my lousy 4 in 6 mins 2 days ago xD
Moar progress: kneeling 1 arm arnold press. I did 1 set of 8 at 10lbs to get the feel for it, then 12.5x10 and it felt too easy. 15x10 also didn't feel *too* hard (whereas I struggle with 12 last week)
Did my sword 2x12 with a green resistance band (and 1 set on left with the yellow one) and only had to break a bit on the second set on my left side!
Lying external rotation was sucky. used 10lbs on both sets of 10, but had to break them up. I may change this up and do 1-2 sets standing with a cable on my other day to try and get a better feel for them. I know they're important.
stability ball plank 4x15s for 2 sets was good. I think I'm ready to progress to 3x20s ^^
And in this workout's additional unilateral move section, we add 1 arm lat pulldowns (20x15, 27.5x2x15) and low cable flyes 10x15, 10x12 and 5x10 (was running low on time so little rest). Zomg dat chest pump!
I did sprinkle some lunges, squats and good morning in my rest periods to try and work through that tenderness in my butt and hammies, but nothing to write home about.
I don't feel my shoulder being any different on a daily basis, but I am trusting the process here. It seems to be working!
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Hi all--new to this thread, but not to SL...I've done it a few times off and on. Right now I'm about six weeks in to my latest go-round. I started with the bar this time, really emphasizing ATG squats and good form on everything. Consequently, my progress has been a little bit slow. Today I deloaded back to 55lbs on the OHP, because I realized I've been doing push presses, not true OHPs (ie. was using my lower body/momentum to get the bar up). I'm going to stick with 55 until I can get the bar up with totally straight legs. I bet it will take me a while! I think those fractional plates will be VERY helpful as I try to add weight on this one...
I'm also thinking that I might take next week off from lifting and spend some quality Yoga time. My hips are so tight I'm having a hard time getting low enough on my squats. And some extra core work would probably help me with the OHP, right?
Anyway, I've enjoyed reading all your updates!1 -
Welcome @dandelion39 to the group! looks like you're doing the right thing. OHP is a giant pain to progress.
OUCH on the glutes @krokador you earned that soreness!
I agree on water retension from lifting, but I still think the gain was from water from two salty meals in a row - a rather salty meatloaf and onion soup dinner on Sunday and fried chicken on Monday. I'd gone down from 138 lb in mid-January to 133 last week. Should've ordered salad instead
and my rhomboids have been killing me! So much so that they woke me up at 2:30 am. Finally went back to sleep. It's probably from the combined progress on bent-over rows and RDLs.1 -
i'm still doing the tweaked-by-me form of physio. which is, fundamentally, bridges because i finally seem able to do them in a way that involves that glute med. and then more bridges, and most of all bridges in which i take two or three minutes to lower once i've come up.
and now and then hamstrings stuff, but i lost the hang of that part a few days ago and feel like i have a day or two's worth of leeway left before i hae to fix that again. the first day of repercussions from those special one-legged deadlifts where i really pushed myself into the bad quadrant . . . i can attest, that was BAAAADDDDD, but touching wood it seems like it's also paid off. so yeah; them.
i still use the nordic-fall thing as a fixer every time the ache seems to be starting up. but i don't fall all the way; i just use that position to get into the hamstring muscle that's hurting me. it's weird. it's like that kind of thing has turned into my own personal version of foam rolling what hurts.0 -
Well after my trainer appointment yesterday I have lots to work on! He picked quite a few things that I need to adjust. It was definitely worth spending the hour with him.
OHP - I’m bringing the bar down too low, should be starting just under my chin and not on chest as I am now. Rest at the top, not down the bottom (resting on my chest again!) if I need it. Bring bar slightly further back when over head, push head further through.
Squat - feet wider apart. Make sure body weight is towards the outside of my feet not the inside. My feet were rolling in and this was what was causing my knees to cave I think.
Deadlifts - all good
He has added some weighted walking lunges, other deadlift style exercises with kettlebells and stationery lunges to the program to help me with my leg strength to try and increase my squat. Also some hanging off the chin up bar while just lifting myself just up through my shoulders. I told him I eventually want to be able to do a chin up so I think this is the start of that journey
Also to help with my grip strength for my deadlifts.
Didn’t do the whole 5x5 yesterday but came home shattered. I can’t believe how much more tired the lifting makes me than the cardio. And my Fitbit gives me so few extra calories for it
especially when I was starving last night too! 0 -
Well after my trainer appointment yesterday I have lots to work on! He picked quite a few things that I need to adjust. It was definitely worth spending the hour with him.
OHP - I’m bringing the bar down too low, should be starting just under my chin and not on chest as I am now. Rest at the top, not down the bottom (resting on my chest again!) if I need it. Bring bar slightly further back when over head, push head further through.
Squat - feet wider apart. Make sure body weight is towards the outside of my feet not the inside. My feet were rolling in and this was what was causing my knees to cave I think.
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Actually, if you only start down at your chin level on OHP you're leaving a good amount of ROM on the table. While for strictly bodybuilding it may not necessarily make that big a difference, starting at chest height will do more for your strength in the long run, IMO. It also forces you to really pin down the shoulders to have a stable starting position, whereas you can get away with being a bit more loose if you start the reps higher. But I do agree on finishing the rep and resting at the top rather than the bottom, then you can use some fo the stretch reflex to go back into the next rep - although pause work also has its place in the OHP as well as the bench press.
Week 2, day 3 of the squat program. I'd say things are starting to get serious, but I had a look at the upcoming workouts and things are about to get even spicier xD
Back squat warm-up: 45x5/10/15/5, 75x8/8/12, 95x6/9, 115x4, 135x2
1 arm DB snatch 3x3 (30s rest between sets) 25x2, 30x3 as w-u. then 40x2x3 and 45x3
Back squat (2 min rest between sets) 145x5, 155x2x5, 165x3
Front squat 45x6, 75x4, 95x2, 115x2x3, 120x3, 125x3
Double alternating tabata (so 8 mins of 20/10 intervals, alternating moves)
1. mountain climbers ( 2 sets were standing high knee sprints because my shoudlers were shot)
2. L-sit progression (lifting 1 leg at a time. 2 rounds alternating leg lifts in that position)
I like adding in core work
So looking forward to the crossfit competition tomorrow! Doubt I'll get a ton of work in as a judge, but it won't be a sedentary day, either!2 -
Have fun judging @krokador how exciting! and that's ALOT of squatting
@canadianlbs I remember my physio making me do Nordic fall. I could NEVER go down slowly. I was so weak!
@monica182 I could probably stand to do all those leg exercise too, although my left hip doesn't like walking lunges.
DB bench press 4 x 5 @ 30 lb, 1 x 4 @ 30 lb failed. Had trouble getting my head in the right place.
Bent-over rows - finally managed 5 x 5 @ 70 lb although I felt like everything, even my glutes and chest, were firing. Not sure that's the way that should feel.
Goblet squats - legs had DOMS from last time so I deloaded and did more reps instead.
1 x 10 @ 37.5, 2 x 10 @ 40 lb, 1 x 8 @ 40 lb
Forward grip lat pulldowns - 1 x 12 @ 70 lb, 1 x 10 @ 75 lb, 1 x 8 @ 80 lb, 1 x 6 @ 85 lb
I've noticed that glute bridges appear to make my hamstring feel better.
Walked down the stairs, was a few steps from the bottom when my left knee started to hurt. Then it jolted later when I was out walking and stepped off a curb. great0
