May we all hit PRs (May lifting thread)
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@krokador I lurk here but post rarely (I feel as though I'm so boring compared to everyone else--I just plod along making incremental progress), but I wanted to say I'm so sorry about your cat. I can tell she was much loved.0
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Still plodding along. Working out erryday. Not getting quite enough sleep xD
Tuesday = Upper body day (loosely based on PHUL upper power, and I only loosely remember my numbers right now xD)
Bench Press: 95x5, 105x5, 110x5, 110x4. I think?
Lat pulldown: 85x5, 100x5, 105x5, 115x5
Incline DB Press + Incline DB Rows: 25x10, 30x2x10
barbell curls + skullcrushers + close grip bench press 25x10, 30x10, 35x10
Rope straight arm pullover 3 sets of 12. With, uh, 35 or 45lbs. FInished off with some triceps pushdowns and some DB hammer curls to get a proper pump, haha.
Wedsneday = SKWAAAATS
low box jump, 1x5 at 12', 1x3 at 15', 2 singles at 18', then 3x3 at 15' because I was sucking at those. Still was sore from Monday's running.
Squats 145x5, 165x2, 175x1, 185x1, 195x1 (added some band ext rotations for my shoulders between sets)
Front Squats 115x5, 125x5, 125x5
Today = Upper Skill
Double Under suckage (I seemed to have zero coordination today) for 6 min
Animal walk practice for 6 mins
Muscle Snatch every 30s x 6 minutes (12 reps total). Started at 65, worked up sloooowly to 75 for the last 2 reps.
Strict OHP + band assisted pull-ups 3x6 (55/65/67.5lbs for OHP, ~85lbs assist for pull-ups)
cable arm wrestlers 20x10 and 25x8 + banded dead bugs x10/9
cable sword, 2.5lbs x10 and 5lbs x8 + crunches x20 and hollow rocks x20
Tomorrow is squats and then I have a rest day. And get to sleep in. Weee!
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Aaaand maybe I should've slept in a bit today instead.
3 rounds to start off: 3 leg assisted squat bar pull-up/reclnie row hybrids, 6 push-ups, 9 bodyweight squats (still working on my Murph stuff a bit)
Broad Jumps x10 : average -2 inches. Didn't feel as explosive as I did last week. I've been fighting to get out of bed every morning this week and averaging less than 6 hours of sleep a night, I believe, and it's really starting ot catch up to me.
Same Squat warm-up as usual, with good mornings and calf raises thrown in. Some double under practice (that sucked, too).
Then my worksets specs said this: "6 sets of 2 @ 80%, 2 min rest between sets. Treat the weight as if it was HEAVY, like your 1RM"
Well, I didn't really need to. Or maybe it's because I *did*. But the 6 sets were a mjor grind.
Thankfully that was all she wrote for today, and I decided not to try and be a hero and add anything else to it. Even though I was kind of hoping to dabble into power cleans a bit. Maybe when I'm more rested.
A part of me wants to try a short and slow run tonight before dinner and going on a 2-3 hour car drive. But I'm soooo tired I doubt it'll happen. Heck, I'm worried to ROMWOD, as I may fall asleep in the rebound and not wake up on time xD
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Well, we had half a day of sunshine....now it's getting ready to rain again. It's rained every single day since last Tuesday. But the nice weather kept people out of the gym, so yay for me.
I took most of last week off and did a diet break, which felt very nice. Getting back to deficit and all that this week. I did some light squats and DLs on Thursday. I stayed relatively short in my workout today because I also have a brand new tattoo on my forearm that's still healing and was throbbing a bit with the added bloodflow from doing upper body work today.
OHP: 5/5/5 @ 55/60/70
Bench: 10/10/10 @ 70
Assisted pullup 3/3/3 @ 65, alternating wide grip and narrow/chinup grip
Elliptical 20 min0 -
Well... I thought about lifting today, does that count?
I put the first carload of stuff from apartment into storage, so I lifted boxes. (Apartment people are crazy, and I’m never home anyways, and may be moving soon anyways, so no sense trying to deal with crazy, and I just going to move out and couch surf... if I am ever home long enough to couch surf.)
I got done driving, and promptly went for a run.
And while moving stuff I put my 10lb plates in the car to take with me. So that means I might at least do some resistance training at hotel... or the plates will just hang out and ride back home... but, baby steps... right? I brought them tho.0 -
PS - I romwod’d. I only THOUGHT hamstring/ IT band stretches hurt when I wasn’t running.... omg... this is good for me.... right???0
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Well... I thought about lifting today, does that count?
lol. while i was waiting for the screen to refresh i composed the post 'somebody tell me to do something muscle, okay?' i fetched my dad from the hospital, took him to the ferry terminal, then we rode the ferry and walked all the way to the train and rode the train doer en anderkant out to across the river. and FINALLY got to my cousin's daughter's place, where we ate all the food and then the two of us did it again in reverse.
might not be a normal thing to do to a man who'll be 93 in another
few months and who's been in a locked ward since good friday this year, but he held up great and said that he'd had a wonderful day. he certainly still gives good hug.
oh yeah, the lifting. i didn't do it.0 -
Wow, we really are quiet in here this month. Was my pun game that weak?
I've only gotten in a couple workouts this week but I made it today.
Squats: 5/5/5 @ 130
Bench: 5/5/5 @ 67/77/82
Sumo DL: 5/5/5 @ 115/135/155
Modest lifts bc A: back following 5/3/1, and because so very hungry. I started trying to get back into a deficit this week and I was ready to eat the bar today. turns out you should eat more than a protein bar before hitting the squat rack. Who knew?0 -
Yes, we are quiet, I was actually beginning to wonder if our thread was broken. And yeah, just a protein bar does not hold up to squats. I’ve actually been realizing a lot lately a daily diet to support running looks very different than a daily diet to support lifting. I went for a run the other day after eating things that would have made for an awesome day at the bar... that run sucked monkey balls...
In other news....
I actually lifted the things!
Starting with moving stuffs... I swear I have moved more things out of my apartment then I thought I owned, and I still seem to have an apartment full of stuffs.... I do not get it. I think I have agreed to rehome everything that I can’t move in my car except one thing. And I am still holding out hope on it. And maybe my cage, but taken apart I think I can get it to storage even if things are hanging out the windows when I do it.
Then I got my hairs did and did the Romwod for the day. Because running and not lifting results in me knowing lifting won’t feel good unless I get extra stretchy time.
Then I went to the gym! And actually lifted the stuffs. Nothing resembling programming... but I had promised myself I would go, and do stuff till it stopped being fun. And somehow I even did squats without breaking that rule. This was all lackadaisically done.... at whatever pace I felt like... and interspersed with gossip sessions, since they all wondered where my lazy butt had been for all these weeks. So, please don’t think I worked hard at this.
Squats
5x45 paused
5x 65 paused
5 x 85
5x 95
5x 105 (I thought this was where I was going to be stopping, but it felt good, so I figured I would try to go up a bit more for my 5x5)
5 x 5 @ 110
OHP
5(or maybe 2 x 5?) x 45
5 (or maybe 6) x 5 @ 50 (can you tell the gossiping was getting more intense since I couldn’t count?also is probably why the next set happened... when you have unlimited rest, the weight seems much easier.)
5 x 5 @ 55
Pull-ups w/ the big purple band 3x10
One of the trainers suggested he owed me some programming.... I asked him if he actually thought I was lifting enough to be following programming, or if he thought it looked like I was currently doing anything that resembled the programming he had given me. He thought it was a fair point... and laughed... but still told me to let him know when I needed something... somehow the trainers think I’ve paid for more programming than I’ve gotten.... and well, I’m not one to argue with that.
ETA- it is national wine day. Since we are discussing squat nutrition... you now know what my post workout was....0 -
Yay for lifting! And Boo for moving, that always sucks. I never feel more materialistic than when I'm trying to pack everything and wondering where the kitten it all came from.
Would be interested in the reading you mentioned about eating to support lifting. I'm trying to lose weight again after being stuck for many months and being fed up with it, but I struggle hardcore to stay in a deficit. It's easier if I can stick to low carb, bc fat satiates me, but I read that isn't great for lifting. A quandary, it is.0 -
sorry guys . . . it's gotten like this in the past and when i was lifting actively i really missed the conversations and updates from other people. i am so addled these past two months by the *kitten* going on in my dad's life that the most i do is lie down now and then and wave in the direction of doing my bridges and other rehab.
i did my 2x2, 6x3 ohp at t.day yesterday and they went smooth and strong. so i guess hopefully the hepburn effect is taking hold? other news is that i jumped jobs and bike is clearly going to be the only actually viable way of getting to and from it, so i really should be nursing that hip and trying harder with it. i 'm not sure how it's going to respond to me making the return trip uphill every day.
le sigh, i suppose. but i'm grateful to those of you who keep on trucking in here because the home fires are still burning and i appreciate that.0 -
Sorry I've been MIA. Not a lot of lifting happened last week. Then some did and I was utterly bummed out with it. And life in general has just been hectic and I am so. effin. ready. for things to go back to normal... Anyways, for a while it was just me in here, so glad to see other people were still lurking!
Alright, let's see.
Last sunday I did my last day of squat program. I think it was something along the lines of 125x10, 135x8 and 145x6. With DB snatches 3x3 @50lbs before the work sets. That was it, but I know I added a bit of my own stuff, although I couldn't tell you what anymore. I wasn't keen on spending too much time at the gym, wanted to go home asap since wife was here, so prolly just a bit of shoulder things?
I was supposed to go back and test my squat 2-3 days later (would've been wednesday), but I just couldn't justify going until i drove her back to the airport. And it was an emotional few days. I didn't sleep well. Things just... sucked (they typically do when we have to say goodbye). So I woke up on friday not feeling great, but thinking a good gym session would make me feel better.
Did. Not. Happen.
Moved 155 for 2. 175x1, 195x1... barely. If felt worse than those beatdown squats from the previous 2 weeks. Moved much, much slower than that 1 single at 195 I'd done about 2 weeks prior. But geez, I wasn't going to let 6 weeks of programming result in absolutely nothing. So I figured i'd done 205 in the past, and surely after all this work, regardless of how crap I felt, I should be able to move 210.
I unracked 225 for good measure. It didn't feel impossible to move 210. Changed the plates back. But my headgame definitely wasn't there. I got out of the hole at the bottom and literally folded over. And I can go with excuses like "I misgrooved and shot my weight forward" or "I lost tightness" but the truth of it is, I didn't have the trunk strength/stability to keep me upright outta there. And since I have been avoiding the good morning squat almost entirely for a long time now, there was no way I was saving that one. It's a good thing I had the safety pins. Usually when I miss, I manage to stay somewhat upright so I can sit the weight back down. This time if I had to drop it I would've had to somehow get 210 lbs (which is basically bodyweight) up over my neck on the way down.
1 miss was enough to get me to unload the bar. Wasn't trying that again.
Then I tried to do some double unders. Figured I'd transition into some more "fun" stuff and try to accomplish somethign with this session, but I was doing so awful with it I ended up throwing the rope across the room at some point and just wanted to cry.
Like I said, head game wasn't there. So I packed it in.
Yesterday went a hell of a lot better. I tried the double unders again. Managed a set of 15 at a 3:1 rhythm (3 singles, 1 double). So yep, that's like 45+ single jumps on top of the 15. Not a bad set at all. Then I tried to string more than 1 together - I usually get stuck at 2. Then some kind of magic happened and I was able to get 5 in a row! If I hadn't be so surprised by having that happening, I think I might've been able to get a bit more? Then again, I also wasn't able to repeat the accomplishment even after resting some, so maybe not. But it did happen and it made the whole session feel a lot better.
I worked up to a heavy squat clean thruster. Think I did 75 for 2 singles. 85x1, 95x1, 105x1, failed at 110 once where the bar got stuck around nose level. Regrouped, tried again and managed to lockout 110lbs. That was the heaviest thruster I've ever done (I mean, every single one above 75 was the heaviest thruster I'd ever done! lol. And they were from a clean grip on the bar, and not the grip I would typically use for thrusters, too!)
Then did some floor presses. Think 45x12, 65x12, 85x12, 95x8, 95x9
3 sets of assisted pull-ups, varying grips. 9/8/7.5
Then yesterday afternoon I went to the park and did
800m run, 15/30/45 assisted row/pull-up hybrid, push-ups and squats (in order, no mixing exercises)
400m + 10/20/30
200m + 25 sit-ups and 25 leg raises
200m + 5/10/15
Took about 35 mins with the transitions from the track to the playground. I'm not mad at it
I am NOT, however, ready for Murph tomorrow. But I may still go to the gym today again and have some fun. Maybe snatches? I have too much anxious energy.
I'd also not been doing my regular romwod and it does make a good difference in how I move in general. I did 2 of them yesterday. My body feels much more like it belongs to me this morning xD0 -
canadianlbs wrote: »sorry guys . . . it's gotten like this in the past and when i was lifting actively i really missed the conversations and updates from other people. i am so addled these past two months by the *kitten* going on in my dad's life that the most i do is lie down now and then and wave in the direction of doing my bridges and other rehab.
i did my 2x2, 6x3 ohp at t.day yesterday and they went smooth and strong. so i guess hopefully the hepburn effect is taking hold? other news is that i jumped jobs and bike is clearly going to be the only actually viable way of getting to and from it, so i really should be nursing that hip and trying harder with it. i 'm not sure how it's going to respond to me making the return trip uphill every day.
le sigh, i suppose. but i'm grateful to those of you who keep on trucking in here because the home fires are still burning and i appreciate that.
I feel you on being derailed by dad-related stuff. When my dad was in the hospital and when he died, the gym was not even on my radar. It was good to go back when I could, but sometimes life just happens and stuff gets shuffled aside. I hope things settle for you soon.1 -
So today ended up being some shoulder stuff, trying to repeat yesterday's DU miracle (didn't happen), ramping up to a heavy set of 5 on deadlifts (did 205 for almost 4 with a double-overhand grip, then 205x5 with a mixed grip) with stability ball push-ups in between (really not a lot of them)
Then some kneeling jumps, kneeling arnold presses, deck squats (which were not pretty, lol) and, uh, some shoulder rehab stuff.
I was gonna get to the snatches, but I wasn't really feeling it. Didn't wanna overdo it before tomorrow, either. So, excuses to not do conditioning. That will have to stop, soon! lol0 -
Murph time! Happy Memorial Day to the US folks in here
I did a half Murph (1 mile rune, 50/100/150 pull-ups/push-ups/squats, 1 mile run).
First 1600m = 9:07, transition to the playground took about 1:20.
First 3 rounds were around the 1:35-1:45 mark (I was doing 5 push-ups, 5 squats, 5 pull-ups, 5 squats, 5 push-ups, 5 squats to give my upper body more transition/recovery time), then 2:00 for a while, then 2:30+ towards the end. Tracker decided to reset halfway through, I wasn't sure on my round count so I did an extra one to be safe. (as it turns out, I did do 11 rounds instead of 10 xD)
Then last mile took just shy of 10 minutes, I believe. Yuck. I think total time was around 45 mins. burned over 600 cals in the process (including warm-up).
Goal for next year is to get a medium murph (75/150/225) in the same amount of time it took this year. Zwee!0 -
My gym is finally open! Since it has been closed for two weeks I took it easy this morning:
squats - 5x5 @ 30
pushups - 5x5 on toes
inverted rows - 5x50 -
Did some skwaats today, complete with my Mother's Day gift of a lifting belt. I didn't lift super heavy but it did feel easier to stay solid in the core, which is always good.
Squats 3/3/3 @ 110/125/140
Sumo DL 6/6/6 @ 130
KB swings w/ 30 lb KB 12/12/12
Weighted step ups 16/16/16
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I'm finally back into serious programming!
Yesterday: active recovery. EMOTM x10 (1 arm per round, so 5/arm):
- 3 strict KB Press
- 5 KB front rack squat
Used my 35 lbs bell. I also did my ROMWOD at night. Zomg that 4 min half straddle. Me an my no external rotation hips. Ouch xD
Today: Minimalist strength, W1D1
6 min DU practice: ~ 50 jumps, including 2 strings of 7 IN A ROW (not with the 3:1 rhythm.). Wee!
deadlift warm-up 95x10, 135x6, 165x4, 185x2
20 min AMRAP
- 1 deadlift @ 195lbs
- 10 HR push-ups (trust me, none of these were unbroken. I was doing singles and doubles at the end)
- 15 KB Goblet squat (35lbs). 8/7 splits for first 7 rounds, unbroken after
Score: 9 rounds and 7 push-ups
This sucked a lot more than what it looks like on paper. I was DRENCHED at the end.
Then I did a 3 rounds for time (and quality), 10 min CAP
- lying DB external rotation x10/arm (8lbs)
- bear plank KB drags x10/side
- wall ball plank climbers x10/leg
- wall ball roll-outs x10
First rounds to 4:40. Basically same with the 2nd round. I got 7 reps of the ext. rotation at 10 mins and finished the other side.
My left trap is a little angry with me today. I must've slept on it wrong, because it was that way before I even started to warm-up. Gonna give my neck some love after work, for sure.0 -
Phew! Today was a good metcon day!
Started out with some animal walks and hollow hangs/swings for 10 minutes as a warm-up. Tossed in some band pulls and jump rope, although that last part sucked (at first). Then I used the restroom and warmed up my KB snatches with 20x6/arm then 30x4.
Tried the rope again and strung 9 DUs together! PR town again! (Almost, almost had 10. My earbud slipped out of my ear and I'm convinced that's why I landed on the rope xD)
5x2 min AMRAP (1 min rest between rounds)
- 5 alternating KB snatch / arm (so 10 total) @ 35lbs
- burpee to 6' target R.A.T. (13/11/13/11/12 = 60 total)
Then I picked up the rope again, and lo' and behold, I got 14. FOURTEEN !!!!1111ONE!!! Double unders in a row. Of course my body can't let me get a nice looking number, but I'll def take it! =D
For time, unbroken pull-ups (did them with a bar in the rack, feet on the floor)
8-7-6-5-4-3-2-1 (chin/pull/chin/wide grip pattern) took about 9 mins. Program called for 10 to 1, but I couldn't do more than 8 unbroken, so we will start there.
I tried to do a set of max reps on push-ups, since it's something i want to work on... and got a measly 9. Ouch
Then I did my KB Meta-strength Rx 1: 2x4 min AMRAP (2 min rest)
- 1 arm KB squat clean thruster x4/arm (30#)
Got 36 total reps on round 1, and 38 on the 2nd. Not too shabby!
Tried to rope again but at this point i was fried.
dillydaddled on the cable pulley machine with low cable crossovers, which I couldn't figure out how to do like that one time a few weeks back, 1 arm face pulls, and cable curls. It was an hour and a half well spent!:)
14 DUs!!!!1 -
Well shoot, I tried to edit my previous post and it posted a new one
disregard the non-edited one, pl0x. Maybe I should ask for mod powers in here so I can fix these things, lol. 0
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