I hit some new PRs on bench and squat.
Having figured out that various hip muscles were weak as shit and subsequently doing some specific assistance work for them has really worked out - abductors/adductors/flexors specifically. The bottom of my squat is no longer unstable.
Looking forward to the next 5/3/1-cycle, I think there will be new PRs next time around
Congrats. What exercises did you do? My physical therapist had me to sideways banded walks and banded reverse hypers to strengthen my hips.
We have a machine that I use for hip adductors/abductors at my small gym, and with that I do these exercises:
We also have a thing that allows me to do this exercise: https://exrx.net/WeightExercises/HipFlexors/WtDeclineSitup
I've previously also done this one, but no longer feel that it gives massive benefit and as such I don't actively have it in my rotation currently: https://exrx.net/WeightExercises/ErectorSpinae/WtHyperextension
I might revisit it as a part of the core assistance work I do as a part of my 5/3/1-routine.
Sent a 6B bouldering problem after recovering from a finger injury for a couple of months.
wait, what?
Where is the confusion? 😅 Bouldering is a form of climbing. 6B is a difficulty grade. Fingers are those things on your hands that you use to grab stuff.
Ok but what does "sent a 6b bouldering problem" mean?
It means I managed to climb to the top. "Problem" is the term used for a specific route. Plays on the fact that climbing is not just about strength but also technique and problem solving. 🙂
Right on, congrats and thanks for explaining
Third paddle board session ever, went to a huge reservoir with new girlfriend who’s been doing this for years. We paddled for over four hours and I didn't fall! I wouldn’t have thought I could paddle that long after only 2 much shorter excursions before but it was awesome.
That sounds awesome.
I recognised that I needed a deload after hitting successive PRs for 3 weeks. I took the week “off”. This was the first time I have needed to take a deload and it means that I am making progress.
Nice! By "off" do you mean not lifting or reducing the load?
I've learned many lessons where I told my coach I don't need a deload only to discover a week later how awful I feel and very much do need a deload.
I did full body routine every day with 5-6 exercises with 2 sets each, using less load. I don’t go to failure (I do in normal routine).
Recognising you need a deload is a skill you have to learn by experience. I am happy that I can judge it quite easily. My joints were getting sore and my back was sore most of the week. I could have gotten more PRs this week but I knew it was not worth it.
This week, I deadlifted 455 lbs (206 kg) for a PR, up from 430 lbs (195 kg) when I last tested about 4 years ago. I've had unusually good consistency the last 3 months, and had decent consistency throughout most of 2024, so I'm glad there's an objective indicator that I'm stronger than ever.
I intend to test all 3 big powerlifting lifts (squat, bench, deadlift) around the end of August to get a sense of my total, and then switch to other fitness goals more aligned with conditioning/cardio, while simply maintaining whatever strength I can.
Nice, that's a huge PR. I've been taking a break from competitive powerlifting and have really enjoyed CrossFit the last couple years believe it or not. There's still lots of strength work but lots of cardio too.
Yeah, I agree. I drop in on CrossFit style classes from time to time, maybe 2-3 times per month (not actually named CrossFit anymore as my local gym de-affiliated from CrossFit itself). They help me identify things that I'm not good at, and give me ideas for programming in stuff to build in those weaknesses.
So compared to the typical regular CrossFit gym members I'm probably much stronger on powerlifting, slightly stronger on Olympic lifting, middle of the pack on steady state cardio like rowing or running, and way behind on metcon type workouts where you do a bunch of barbell or kettlebell or body weight exercises for time.
After I hit my strength goals this summer, I'm probably going to switch to 2 strength workouts and 2 metcon style workouts per week, specifically to address that weakness. And then I'll have to program mobility and flexibility work, too, as that is another significant weakness of mine.
Sounds a lot like me! Except I'm further behind on steady state cardio too. I do CrossFit 1-2 times a week, it's been fun learning olympic lifting for a new challenge. Come to think of it, CrossFit is really good about filling in a lot of the aspects of fitness that traditional powerlifting often ignores. Even the stretching at the beginning of class has been helpful for me, but I also started doing yoga do which was great for mobility.
After not doing cardio for years, I ran on the track after my workouts every day last week except for one (and that was simply because the gate was locked).
Also did well on bench press. Not a PR, but close to it.
Awesome. Do you enjoy running? I've been doing CrossFit for conditioning, which has helped me get in more cardio than ever before because it's the only kind I don't hate.
Have you given biking a try? It's what got me into cardio, I feel like a kid every time I get on my bike and zoom around
Eh, yes and no. Can't say I enjoy it all that much right now, especially since I'm very out of shape for it, haha. I haven't really run in a long time and it felt like an awkward movement for the first few days. It was nostalgic, though, since I used to run track in high school. I think I would find a longer session to be monotonous, but right now my goal is to work up to running a mile and I don't really plan on having a longer cardio session than that. Also, I go in the evenings, and it's been nice to be outside while the sun is going down.
Glad to hear that Crossfit has been enjoyable for you; I've heard other people say the same (or, similar things about crossfit-style workouts). Almost like cardio is being snuck into a workout that has more exciting things in it, lol.