Ashzombwee Posted December 19, 2011 Report Share Posted December 19, 2011 Okay so I officially started my first day of SL 5x5...the squats and bench press went pretty well...the barbell row...not so much. Anyways this is what my workout for today looked like... Warm up: jog 5.5mph for 5 min Squats: 2x5 body weight 3x 15 pounds (this is how much I guess the little bar weighs) 5x5 45 pounds (just the bar) Bench press: 2 x 5 20 pounds (set weight barbell) 3 x 30 pounds (set weight barbell) 5x5 45 pounds (just the bar) Barbell row: This one was kind of crazy...the program has me starting out at 65 pounds but I did that for 4x5 and my form was terrible and it was killing my back so I went down to the set weight barbell (30 pounds) and did my 5x5..it might have been a little too light but my form was so much better: 4x5 65 pounds 5x5 30 pounds I decided not to run afterward the program suggest not doing any cardio so for the next 12 weeks I think I'm going to give that a try...maybe just a long run on Sunday (well long for me..like 3 miles lol) because its killing me to do nothing for two whole days!! Now my only problem is that my gym doesn't have 2.5 pound weights so instead of increasing my lifts by 5 my only option is to increase them by 10...I think I may see if I can buy a set of 2.5 plates and just bring them to the gym with me. Quote Link to comment
Knightwatch Posted December 19, 2011 Report Share Posted December 19, 2011 Yeah, definitely buy the plates. They're worth it, as the progression makes the program. The thing I follow actually calls for jumps of 2.5, so I had to go and order 1.25 pound plates, and I tote them around with me. Good luck! Quote "The world will never starve for want of wonders, but for want of wonder." --GK Chesterton Domine, non sum dignus ut intres sub tectum meum, sed tantum dic verbo et sanabitur anima mea... http://www.facebook.com/#!/jbaileysewell Link to comment
Ashzombwee Posted December 21, 2011 Author Report Share Posted December 21, 2011 I'm definitely going to purchase those weights I hope the Dick's in Springfield has them I saw them online but don't really want to pay the $7 dollars in shipping when the plates don't even cost that much... Quote Link to comment
Ashzombwee Posted December 22, 2011 Author Report Share Posted December 22, 2011 Went to the gym this morning and I thing it went pretty well… Warmed up with a five minute jog on the treadmill at 5.5 mph Squats: 30 lbs 5/5 40 lbs 3 55 lbs 5/5/5/5/5 Overhead press (this are the fucking devil) 20 lbs 5/5 30 lbs 3 40 lbs 5/5/5/5/5 Deadlifts (for some reason I felt like vomiting at this point) 40 lbs 5 50 lbs 5 65 lbs 5 Bought me some fractional plates today as well and I'm getting my body fat measured tomorrow!! I’m kind of nervous for it though because it is either going to validate how I feel about my body and make me sad at all the progress I need to make…or it is going to prove that I really am insane and have a warped body image… Best case scenario I'm in the lower twenties however based on how much flab I can pull off my stomach my guess is somewhere around 25-28 Quote Link to comment
Ashzombwee Posted December 22, 2011 Author Report Share Posted December 22, 2011 Interval training today for 35 minutes it kicked my ass as I'm feeling kind of sick to my stomach Getting ready for work and then going to get my body fat tested Meh... Quote Link to comment
Ashzombwee Posted December 23, 2011 Author Report Share Posted December 23, 2011 Okay my day at the gym reads as such: Warm up jog 1/2 mile in 5 min 30 sec Squats 45 lbs 5/5 55 lbs 3 60 lbs 5/5/5/5/5 Bench press 30 lbs 5/5 45 lbs 3 50 lbs 5/5/5/5/5 Barbell Row 30 lbs 5/5 40 lbs 3 50 lbs 5/5/5/5/5 Quote Link to comment
Ashzombwee Posted December 26, 2011 Author Report Share Posted December 26, 2011 I was itching to get in the gym this morning unfortunately it didn't go as well as planned Warm-up 5 min of jogging 5.5 mph Squats 65 lbs: 5/5/5/5/5 Overhead press 50 lbs: 4/4/3/3/1 I did terrible on this I'm just so weak it was a real struggle to just manage what I did =( Deadlift 70 lbs: 5 Quote Link to comment
ETFnerd Posted December 26, 2011 Report Share Posted December 26, 2011 Most people are able to put up on squats 2-3x more weight than they are able to put up in OHP. Seems like you just haven't calibrated right, or have extremely strong shoulders and upper body in relation to your legs and core. Don't be discouraged. I'm surprised you were able to lift that much in the OHP. Congrats and take it easy on yourself tiger... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Ashzombwee Posted December 26, 2011 Author Report Share Posted December 26, 2011 Well I'm doing the strong lifts program and it's only my second week..you start out with the empty bar on both lifts and add 5 pounds every session...I haven't quite gotten to my max for squats yet although I noticed today was getting tougher but I'm pretty weak all over so that may be coming soon Quote Link to comment
Ashzombwee Posted December 28, 2011 Author Report Share Posted December 28, 2011 so last night after I got off of work I ran a mile and walked a mile Today I took my dog for a mile walk and then did HIIT for 3 miles I plan on trying out this bender ball thing my step mom got me for Christmas before I go to bed Quote Link to comment
Ashzombwee Posted December 29, 2011 Author Report Share Posted December 29, 2011 Well I wasn't too impressed by that benderball thing so I ended up not doing it... And unfortunately I got to the gym a little latter then expected...(I was trying to finish reading the last few chapters of the 3rd Harry Potter book so I could give it to my sister once I was finished at the gym =() so it kind of threw my I guess you call it energy level off (I usually eat an hour before I go to the gym..however I didn't get there until 2 and a half hours after I'd eaten...which is a problem because I eat every 3 and I was starving when I got there) so I felt pretty weak...anyway heres what it looked like Warm up 5 min jog at 6 mph Squat: 70 lbs 5/5/5/5/5 Bench press: 55 lbs 5/5/5/5/5 Barbell row: 55 lbs 5/5/5/5/5 And like an hour and a half ago I walked a mile and ran a mile... Quote Link to comment
Ashzombwee Posted March 6, 2012 Author Report Share Posted March 6, 2012 Hmmmm guess I better dust this old thing off lolI'm writing down my workouts in a notebook but I figured it couldn't hurt writing them down here as well to share them with everyone else =DSo yesterday (March 5) I did ...WOD-partner workout, 5 rounds8 tire flips (it was a little one and I have no idea how much it weighed)Handstand holdsTime-4:37Random Practice Stuff (Mostly crossfit stuff I'm trying to improve on)10 situps-I suck at that machine thingy so my trainer is showing me the proper way and I just do 5-10 of them everytime I come inBurpees-22Handstand Holds- 5 minutes total (not all at once)Single Unders-500...I wanna do double unders at some point so I'm just working on itKips-5Deadhang pullups- 5 (not in a row)Knees to Elbows-6Run/Walk-3.5 miles total Quote Link to comment
Sloth the Enduring Posted March 6, 2012 Report Share Posted March 6, 2012 Welcome back. You're doing Crossfits now instead lifting heavy? I've always wanted to flip giant tires. Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Ashzombwee Posted March 7, 2012 Author Report Share Posted March 7, 2012 I'm actually doing a little bit of both due to the fact that the gym I go to doesn't have a strength component to it and its not crossfit affiliated just crossfit inspired. You go in warm-up there is a WOD you finish stretch and leave all within 30 so it is not as intense as what people at actually crossfit gyms are doing although I really wish it was.March 6, 2012Strong Lifts (I'm starting over so my form can be super sexy...I got up to body weight on my deadlift and squats but was very sloppy and just figured I should start all over again)Squat @ 45 5/5/5/5/5 (I went super low and felt super doing it)Bench press @ 45 5/5/5/5/5Bent over row @ 65 5/5/5/5/5 (I was actually really impressed with how well I did these I was only at 65 (I started out at 45 the first time but the app has you start at 65) when I stopped and it was a struggle)Random Practice StuffBurpees-23Handstand holds- 4 min 17 sec (was supposed to be five minutes but I was so tired and didn't like the idea of face planting)Single Unders- 507Pull ups-3 Quote Link to comment
Ashzombwee Posted March 8, 2012 Author Report Share Posted March 8, 2012 March 7, 2012WOD-Tabata (40/20), 2 roundsPush presses with 33 lbsPlate Overhead walking lunges with 25 lbsHandstand walks (I just used an exercise ball to kind of walk out to a plank)GHD situpsStep ups with 18 lb KBRowing Jumping pullupsHammer swingsPracticeBurpees-24Handstand holds- 5 minutesSingle Unders- 514Pullups-4Run/Walk-3 miles Quote Link to comment
Ashzombwee Posted March 9, 2012 Author Report Share Posted March 9, 2012 March 8, 2012StrongliftsSquat @ 50 lbs 5/5/5/5/5 90 sec restOHP @ 45 lbs 5/5/5/5/5 90 sec restDeadlift @ 95 lbs 5PracticeBurpees-20 (supposed to be 25 which means 5 extra tomorrow)Handstand holds-3 min (I lazied out..but i did lots of practice trying to hold myself up without timing)Single unders- 521Pull-ups-5 (I did 2 in a row =p)Run/Walk-5.5 miles Quote Link to comment
Morrigainz Posted March 9, 2012 Report Share Posted March 9, 2012 Jeez! Go you! That is a lot of working out....color me jelly Quote Level ? Half-Dwarf/Half-Amazon Warrior STR:21.25 STA:15 DEX: 10.95 CON: 14 WIS:15.5 CHA:17 SWOLE BUCKS: 1 1 2 3 4 5 6 7 8 Link to comment
Ashzombwee Posted March 10, 2012 Author Report Share Posted March 10, 2012 lol its my spring break so I'm trying to be a little more active than usualMarch 9, 2012WOD-12 minutes of3 burpeesKB figure eights with 18lbsKB swings with 18 lbsoutdoor lap @ minutes 4 and 8Rounds completed- 9 roundsPractice-Burpees- 32 (total with workout)Handstands- practiced with LukeSingle unders- 541Pull-ups-1,2,3,1=7 GDH situps-10 Quote Link to comment
Ashzombwee Posted March 11, 2012 Author Report Share Posted March 11, 2012 When I went to my gym the other day I didn't even do the workout, just practiced lots and lots of handstands with Luke and Shane and then Luke helped me with my lifts...Strength trainingWe did lot of warm ups because we weren't sure what the heaviest weight I could do was but my best Clean and Jerk @ 85 lbsDeadlift @ 155 lbsWOD30-20-10Pushups (I actually did these all with un modified push ups..my form got to crap at the end and I had to take lots of breaks but at least I did it)SitupsAir squatsTime: 9:30 (very slow but at least I did it)PracticeBurpees-27Handstands-LOTS AND LOTS AND LOTS OF PRACTICE ON THE MATS and I actually held like three of them for a few seconds =)Single Unders- 536Pull-ups-3Run/Walk-2.5 miles Quote Link to comment
Ashzombwee Posted March 12, 2012 Author Report Share Posted March 12, 2012 March 11, 2012StrongliftsSquat @ 55lbs 5/5/5/5/5Bench press @ 50lbs 5/5/5/5/5Bent over row @ 70 lbs 5/5/5/5/5PracticeBurpees-28Single unders-65 (I was just super exhausted I haven't had an off day in forever so I figured I'd just skip these today and give my body a little break)Handstands-practiced a little maybe like 10 times (my elbow is really bothering and it hurts to do this so I figured I'd let it rest a little bit)Run/Walk-2.5 miles Quote Link to comment
bigm141414 Posted March 12, 2012 Report Share Posted March 12, 2012 I see good things happening in here. Just dropping by to keep you accountable Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
Ashzombwee Posted March 13, 2012 Author Report Share Posted March 13, 2012 Thanks bigM I need it!! =DMarch 12, 2012WOD, 15 min of 15 OH air squats10 KB high pulls @ 26 lbs (I did pretty well they usually either start me out with or switch me to the 18 lb one at some point)6 tire flips1 indoor sprintCompleted 7 roundsPracticePush-up challenge 6/6/4/4/9 (all unmodified =) )Burpees-29Single Unders-760I practiced some handstands but my elbow still feels hurty not all the time just when I'm working out it get aggravated =( Quote Link to comment
Ashzombwee Posted March 14, 2012 Author Report Share Posted March 14, 2012 March 13, 2012StrongliftsSquat @ 60 lbs 5/5/5/5/5 90 sec restOHP @ 50 lbs 5/5/5/5/5 90 sec restDeadlift @ 105 lbs 5PracticeBurpees-30Single Unders- 764Pull-ups-2Run/Walk-2.5 miles Quote Link to comment
Ashzombwee Posted March 16, 2012 Author Report Share Posted March 16, 2012 March 14, 2012WOD, 10 rounds of5 push presses @ 55lbs10 incline push-ups (I did this on my knees on the small box trying to sort of do a very very modified handstand pushup)20 jumping jacksTime:17:34PracticePush-up challenge 6/8/6/6/10Burpees-31Single Unders-774Run/Walk-2.5 Quote Link to comment
Ashzombwee Posted March 18, 2012 Author Report Share Posted March 18, 2012 March 15, 2012Strongliftssquat @ 65 lbs 5/5/5/5/5 90 sec restBench press @ 55 lbs 5/5/5/5/5 90 sec restRow @ 75 lbs 5/5/5/5/5 90 sec restWOD-timed5 outdoor laps (may have done 6 I lost count and did one more lap for good measure)10 tire hops20 pull-ups (with band around knee)30 back extension40 hammer swings50 situpsTime: 15:45PracticeBurpees-32Handstands-lots of practiceSinge unders-794Pull-ups-2March 16, 2012WOD5-10-15-20-15-10-5 Knees to Elbows2 3D lunges (it was supposed to be 5 but I had a 5 mile race to run the next day so I took it easy here)PracticeBurpees-33Single unders-375March 17, 20125 mile st louis st pattys day race (so freaking hilly and painful) Time: 51:33Burpees-34 Quote Link to comment
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