Daily check-in: Something catchy that rhymes with January!
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Completed Workout A yesterday, but kinda had to adjust it due to lack of equipment.
Squats - 1x5 @85lbs, 1x5 @ 95lbs, 5x5 @ 115lbs
There was a class instructor getting a personal training session in the squat rack next to me, I could tell she was eyeing my squats. She came over 2x to give me advise. The first one was to put my butt out more so my knees would not go over my toes (which they only do slightly). The problem I have with this is the more I stick my butt out the harder it is on my lower back. The other thing she advised was to use the smith machine if I wanted to go up in weight. I kinda thought the smith machine was frowned upon, but may give it a shot to see what it feels like
Rows - 5x5 @ 75lbs
DL - 1x10 @ 75lbs, 2x10 @ 95lbs
Bench was busy so I did chest press and the next day it hurt!!! 3x8 @ 55lbs. If I had done BP I should have done 70lbs so it was weird to be sore. I think I used some different muscles using the machine over free weights.
Also added in 3x8 seated row @ 70lbs and plank/crunches before the gym daycare found me. Baby was super crabby and teething :-(
Back at it again Tuesday!!0 -
the more I stick my butt out the harder it is on my lower back.
i think this is because the further back your butt goes, the more stretch you put on your hamstrings. so she'd be right in that sense. my own experience is: once i've stretched them as far as they'll go i'm on the edge of buttwink turf. so any further backwards from there pulls my pelvis under instead. that's not only bad for my back but it also tends to kind of spoil the whole rep for me because inevitably it takes a little bit of the stretch off my hamstrings, and then it's harder for me to get out of the hole.
for what that's worth. i've realised that i'd started to get sloppy with permitting buttwink again.0 -
@Symba -- Just like with the machine vs. free weights on your press, you'll use some different muscles on the Smith machine because it "forces" your body to move in a particular way. From what I understand, it's mostly frowned upon because 1) it can take the stabilizing muscles out of the lift, and 2) it may make your body to move in a way that's not natural for you.
I don't know if everyone at my gym just uses that machine wrong or what, but any time I see someone doing squats in it, I think to myself that they would *never* be able to squat with that form under a free standing barbell. They are either hunched way over or basically seem to be resting their back against the bar and grinding their way up. Maybe someone who started with the bar would be better in the Smith machine than someone going the other way, you know? Curious to hear what you think if you do try it.0 -
also, i always had the impression that you 'lift more weight' in the smith because the smith plus momentum are doing some of the work. it's like assisted pullups.0
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Had to deload a bit today. I am working on hip flexibility for proper form on squats and my hips and lower back are sore...
Todays workout:
Squats 5x5 @ 60 lbs (deload).
Press 5x5 @ 45 (deload)
Deadlift 1x5 @ 90 (deload)
Bicep curl 5x8 @ 30 lbs
Tricep kickback 5x8 @ 16 lbs
Tricep extension 5x8 @ 15 lbs
Third World Squat 5x8 (hip flexibility)
Chinup Walk the Plank 5x8
It is discouraging to have to deload but on the positive side I will be stronger, with better form, and able to lift even more when I break through.0 -
@symba1130 knees going over toes is not a bad thing. See below visual from Starting Strength. You can go up in weight more quickly on the Smith machine because it does a lot of work for you. I say disregard this unsolicited advice and keep doing what you're doing.
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First time lifting in 2015 yesterday. The gym was quiet but it was Sunday afternoon. I'm going to go on Tuesday after work, expecting it to be a madhouse.
Squat 120 5,5,5,4,5. I panicked on my fourth set. My form feels fine, I think I'm just struggling with the volume. Going to do 120 again next time. Maybe more reps and fewer sets or fewer reps and the same amount of sets.
Ugh, bench 80 5,4,3,3,4 (I think) they were a struggle. My husband got in my face on my last set which helped me crank out four reps when I wanted to stop at two. I want to move up from 80 because I hate using all three small plates, lol.
Row 65 5x5. Felt fine but this exercise is just awkward. Was nice using the bumper plates instead of stacking boxes under the bar. Felt more natural.
Tuesday I will Squat 120, keep OHP at 55 working towards a complete 5x5 with good form, and de-load deadlift to 165 to work on form.0 -
I don't know if everyone at my gym just uses that machine wrong or what, but any time I see someone doing squats in it, I think to myself that they would *never* be able to squat with that form under a free standing barbell. They are either hunched way over or basically seem to be resting their back against the bar and grinding their way up. Maybe someone who started with the bar would be better in the Smith machine than someone going the other way, you know? Curious to hear what you think if you do try it.
I've used it and was able to put up a lot of weight, what I could never squat on my own. Instead of balancing the bar, you end up pushing your back into the bar and leaning into it while pushing up. You don't have to lift the bar out of the holder, you don't have to stabilize the bar, you don't have to worry about keeping the movement over the middle of your foot, etc. So, the form doesn't translate to regular squats, in my opinion.
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Ok, so can someone clarify for me...if you are doing squats in a smith machine with an angled path, which way are you facing? I have seen youtube videos both ways...with the bar travelling slightly back and also travelling forward so that you are almost leaning back on the bar when you start. I thought if the cages are full again, it might be a ok option for squats in a pinch. I think my gym has one slightly angled, and it looked like the other one is completely vertical, but I haven't given them much attention yet.0
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Today has been tough particularly as I've just started a small deficit and I got next to no sleep last night.
Squats - 5x5 at 45kg
Bench Press - 5x5 at 25kg
Barbell Row - 5x5 at 32.5 kg (had to stay the same as last time)
Planks- 3x30 sec0 -
Today was a strength repeat day. I noticed that I spend almost 25 minutes warming up. I gotta speed that bs up a bit! lol
EMOTM x8 -> 3 rounds of sequence:
KB snatch
Push Press
Thruster
1 arm at a time, alternating arm each minute. I managed to get through using 35lbs every round! It was a struggle, esp. on the left side, but last time I did this one I was using 30lbs, so pretty good IMO
Then 8 min AMRAP
- feet elevated push-ups x5
- goblet cossack squats x5/side w/ 25lbs KB
Managed 8 rounds and 5 push-ups, More reps than when I last did it with a 20lbs KB! Good day so far, right?
Then moved on to the death by KB finisher. start at 10 reps and add 2 ever minute until you can't complete rep in time. I had a brain fart along the way and probably messed up what could've led me to an extra minute by thinking I'd skipped 26 so doing 30 reps the minute after 9to make it 28) and then only managed 25. Still a total of 191 KB swings in 10 minutes. With the 24kg bell (52lbs or so). (Previous record was 26+26 @ 20kg)
And finished with 5 sets of 3 reps back squat with 105lbs. I really, really like having a slightly closer stance so far. Reps feel smoother and more explosive. I wanted to video them so I could see if my bar path was straight - this is still fairly light so I could be kidding myself lol. But my phone camera refused to cooperate
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Ok, I did it!
No, I didn't complete my first Stronglifts session, but I registered at the YMCA near my office, and I took an appointment with a trainer tomorrow at 7 am. I want to explain him my needs (like, I don't need weightloss advice and I don't plan to do cardio at that gym, I just need someone to help me LIFT). This first appointment with the trainer is free with the annual subscription, so I'll take this opportunity to talk with a professional about my back issues in the past and to learn the drill (loading and unloading the bars, how to use the squat rack, things like that). That's a good start.
For some reason, being an obese woman in the gym the first monday after the Holidays made me feel self-conscious and ashamed of myself (WTF is wrong with me?!). I was shy of being in the gym (litteraly, I was just there to see if there was a power cage and a squat rack and everything, so I was "in" the gym, I wasn't doing anything...), and I'm super anxious about my tomorrow aopointment and the subsequent lifting session. For a while, I think I'm going to hit the gym early in the morning to grow my self-confidence because for now, it was a little bit overwhelming.0 -
Good job DaivaSimone on getting to the gym and making that appointment. First steps are always the hardest!0
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canadianlbs wrote: »the more I stick my butt out the harder it is on my lower back.
i think this is because the further back your butt goes, the more stretch you put on your hamstrings. so she'd be right in that sense. my own experience is: once i've stretched them as far as they'll go i'm on the edge of buttwink turf. so any further backwards from there pulls my pelvis under instead. that's not only bad for my back but it also tends to kind of spoil the whole rep for me because inevitably it takes a little bit of the stretch off my hamstrings, and then it's harder for me to get out of the hole.
for what that's worth. i've realised that i'd started to get sloppy with permitting buttwink again.
@ Canadianlbs - Yes, I agree! For now I am just recording a few sessions to see how I can improve, I will be uploading here shortly.MissHolidayGolightly wrote: »I don't know if everyone at my gym just uses that machine wrong or what, but any time I see someone doing squats in it, I think to myself that they would *never* be able to squat with that form under a free standing barbell. They are either hunched way over or basically seem to be resting their back against the bar and grinding their way up. Maybe someone who started with the bar would be better in the Smith machine than someone going the other way, you know? Curious to hear what you think if you do try it.
I've used it and was able to put up a lot of weight, what I could never squat on my own. Instead of balancing the bar, you end up pushing your back into the bar and leaning into it while pushing up. You don't have to lift the bar out of the holder, you don't have to stabilize the bar, you don't have to worry about keeping the movement over the middle of your foot, etc. So, the form doesn't translate to regular squats, in my opinion.
I assumed the same thing here...you are getting help from the machine so not the same as the barbell aloneMissHolidayGolightly wrote: »@symba1130 knees going over toes is not a bad thing. See below visual from Starting Strength. You can go up in weight more quickly on the Smith machine because it does a lot of work for you. I say disregard this unsolicited advice and keep doing what you're doing.
Thank You...I also thought to myself "Thanks, but no thanks". I love the idea of a PT, but not all are created equal. Its hard to figure out who's advise to take and who's to disregard. I have looked up many images like this and the best way I know how to squat is by watching my 17mth old and mimicking her!
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I've heard that counterargument too and I agree with it - if people naturally get into a squat position with knees over the toes, why is it considered incorrect? Another "kid" pose people freak out about is sitting in the "W" but I was always comfortable sitting in that position and I do it when getting in to hero pose in yoga.
I, too, would like to do some sessions with a personal trainer to perfect form but I don't know who I can trust given all the bogus advice we get and hear about others getting. I try to watch trainers at my gym but I haven't seen anyone stand out. Most are constructing (in my opinion) overly complicated routines that use all the oddball equipment in the gym. I wish there were a power lifting gym in my area.
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Ok, so can someone clarify for me...if you are doing squats in a smith machine with an angled path, which way are you facing? I have seen youtube videos both ways...with the bar travelling slightly back and also travelling forward so that you are almost leaning back on the bar when you start. I thought if the cages are full again, it might be a ok option for squats in a pinch. I think my gym has one slightly angled, and it looked like the other one is completely vertical, but I haven't given them much attention yet.
I am stumped.. I think one Smith machine at my gym is straight while the other is angled but I can't be sure. Online said the way that mimics the natural movement of the exercise but I couldn't keep that straight in my head. One possible cheat is to face the mirror if the machine is near one. I'll try and remember to look next time I'm at my gym.0 -
The trainer who showed me deadlift and row form also mentioned the concentrating on "butt" and sitting back enough so the knees didn't go over the toes much. I take it into consideration but also don't get unhappy if knees go over toes some. I may play with that a bit since I've reduced the weight a little for now while I play with OHP grip tonight too. hmmm0
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^^That might be so that you don't smack the bar into your knees and you keep your back flat, though.0
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That was for squats, not deadlifts. She watched me do a whole routine from SL but I'd first gone to her to show me deadlift as the first trainer hadn't covered that. She suggested not to have the knees go over the toes for squat.0
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Oh my bad. That advice sounds fine for squats as it is dependent on your own mechanics. As long as she didn't make that The Rule for squatting :-)0
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I'm f-f-f-f-freezing! Ugh, it's snowing more, it's only 5 degrees out there AND my dog still wants to walk and play. I made him wait for me to lift before taking him for a SHORT walk then playing for 15 minutes.
Bench
5@82.5, 3@92.5, 6@102.5lbs
OHP - 3x10 @ 60lbs
Triceps kickbacks - 3x10 @ 25lbs
Body weight bench dips - 3x10
Kinda rushed this workout a bit, but I didn't want to over cook the chicken I had in the oven for dinner.
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@Katro -- I'm totally in awe of your bench. I can't wait to break into the triple digits -- hopefully before 2015 is over.
@Daiva -- Good for you! I hope tomorrow goes well. Just stick to your guns and insist that the trainer show you what you want. Hopefully this won't be an issue, but we do hear horror stories all the time about PT that discourage women from doing compound lifting routines. Let us know!
I had grand plans for the gym today, and getting back to a MWF routine, but was freaking exhausted all day, so I'm putting it off until tomorrow. Harrumph. In other news, I bought enough food at Costco to last me until next winter. Anyone want to come over for Pot Roast, Sweet Potato thingamabobs, and pineapple?
Keep kicking *kitten*, and see you all tomorrrow!
xo,
C.0 -
@DaivaSimone try not to worry too much (I know easier said than done). You will feel in place pretty quick if you stick with it.
@symba1130 my daughter also squats like a pro, that hip flexibility is awesome.
Workout B today
Squat 145 lbs 5x5
OHP 5/5/4/3/2 70 lbs my shoulder felt not good at all during these, then I wrestled with the hubby and hurt it some more.
DL 205 none, I couldn't even break the damn thing off of the floor and my shoulder is very very unhappy.
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DaivaSimone wrote: »I was shy of being in the gym (litteraly, I was just there to see if there was a power cage and a squat rack and everything, so I was "in" the gym, I wasn't doing anything...),
i remember that feeling. i started all this by signing up for a small-intake course through my community centre, just three or four other women aside from myself. the free weights area was this enclosed room stuffed FULL of men in sleeveless shirts and baggy shorts . . . i think what really intimidated and upset me more than being a woman was feeling like everyone knew what they were doing, except me. that was really the main thing that made me feel like i didn't belong. going through that door for a couple of months felt like the air in there was made of jello or something - just crossing the threshold took work.
sl helps, or at least it helped me with all that. a lot. once i decided i liked the structure i wasn't wandering around anymore trying to make up my mind which ineffecual little move to do next. i could just waltz in, nail my colours to the squat rack, do my 5x5 stuff, and waltz out. and even when i didn't have a clue what i was doing and my form probably sucked, i still felt a lot better mentally because i was focused on figuring it all out.
i hope your trainer time goes well for you tomorrow. keep us up to date about it 0 -
speaking of just wandering around not getting much done . . . i couldn't. first time back in this new year and it was hard to lay hands on even a pair of dumbbells, forget the rack or a bar. the whole thing was pretty much testing my shoulder, not really doing sl, but the news seems to be at least potentially good.
i didn't squat at all, but i did pulldowns at 20lb (fine with close grip, good with medium, still some snagging and pinching in the teres/serratus with the wide grip.
snagged the 30lb bar and tried out rippetoe's ohp form with my brand new mid-triggerpoint-project shoulders. i have more mobility there, i'm pretty sure, but i am weak. it's hard to tell if/what/where anything's changed with just the small bar, but i couldn't even get a clear sightline on myself in the mirror the place was so full, so i didn't take this stuff too seriously.
one-arm seated rows at 25lbs seemed to go okay. not sure how my form was, sightlines again. but i was able to check myself with the free hand and my lats were definitely working.
also did 5x1 deadlifts at 50lb, then another 5x1 at 100, and that seemed okay.
i swear. i really am going to try for their 6am opening time tomorrow. until this dies down there's seriously no point in even going out there after work. i could have stayed there all night and not gotten a turn to do what i was technically in there to do.0 -
Workout B done after work. 11 pm at the gym was pretty empty and by cardio time after midnight, it was just me and 3 guys. Made it easy because no one was using the squat rack, power cage or any other area I needed. Worked a little on different forms with OHP and everything still felt heavy but I'm hoping once I get some rest, things pick up. 9 days of working in a row on my feet almost all shift gets tiring. Day off tomorrow so I'm going to rest.
Squat - 5x5 @ 125
OHP - 5x5 @ 55 Tried different grip spots on the bar.
Deadlift - 2x5 @ 155 Yeah, this time I did two but different reason. The put down was a bit shaky and it keeps moving. Had to pause a couple times to fix grip so tried resting after the first set but the second was pretty much the same. Still, think I'll try 1 set of 165 next time.
Leg Press - 3x8 @ 130
Then 30 slow minutes on the treadmill cause my right knee bothered me a little at first so I kept the speed really tame.
I like working out at 11 pm cause so far hasn't been busy and less waiting for what I need. However, I'm also tired and 12:30 is an odd time to eat some protein but I managed a little something for now. I even got enough protein today, for once. Yay! Now to check out some forums then sleep.0 -
I was forced to do squats in a Smith machine today. Me no likey. It's super quad dominant and my knees felt funny.0
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Short and sweet Speed Shred session today - was still sore from the cossack squats from yesterday, and it's been so cold... Anyway.
Every 20s for 3 minutes (E20SX3) -> step vertical jump x2/leg
3 rounds for time:
- KB single arm strict press
- single KB front squat x10
- KB bent over row x10
Managed in under 9 minutes, first round @35, last 2 @30
E20SX3 -> sumo deadlift pop squat x3 @ 40lbs KB
(this forum's at function keeps trying to erase some of my weights
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Finished off with the death by burpee. EMOTM x4, 6, 8, 10, 11
I *almost* made it to 12, even though I started off an extra round than usual because I wanted to get a few more reps in.
No additional lifts as the cold ran me late with my car not being driveable for a while (and also, it was really hard waking up xD). Here's hoping I can go for a walk soon because my back has been letting me know it misses it.0 -
Thanks for the kind words everyone! I had my first meeting with a coach today, and I told him that what I needed now was someone who can show me how to do the exercises, check my form and help me with the drill. The meeting went really well, but I have mixed feelings about it.
Pros
We reviewed each exercise in the two workouts, and did everyone of them (the first three - squat, barbell row, bench press) we did the full 5 sets of 5, and we did a couple of sets of the two others (overhead press and deadlift) to learn the form. So it was pretty brutal.
The coach was fun and supported me a lot when I tought I wasn't able to push more, and it helped me completing the sets.
I now know how to make my things in the free weights section.
Cons
The coach estimated that I needed an heavier load on almost all the exercises, and I ended up doing the squat with a 70 pounds charge and the bench press at 60. Deadlift attempt was at 55, and overhead press at 35 pounds. I thought that the spirit of this program was to start slow and low, and the coach was more like: if you can do it, do it.
Any thoughts about this?
Also, the coach is using a method that he call a progressive overload, where I should do my loads until I struggle to complete the 5th repetitions on my last sets, and then work to be able to complete the 5 x 5 before adding more weights. Again, it's a little bit "against" how the workout was designed, so I'm not sure what I am supposed to do with this.
I am still feeling a little bit shy and uncomfortable in the gym, but it could have been way worse, so everything is ok.0 -
DaivaSimone wrote: »Cons
The coach estimated that I needed an heavier load on almost all the exercises, and I ended up doing the squat with a 70 pounds charge and the bench press at 60. Deadlift attempt was at 55, and overhead press at 35 pounds. I thought that the spirit of this program was to start slow and low, and the coach was more like: if you can do it, do it.
Any thoughts about this?
Also, the coach is using a method that he call a progressive overload, where I should do my loads until I struggle to complete the 5th repetitions on my last sets, and then work to be able to complete the 5 x 5 before adding more weights. Again, it's a little bit "against" how the workout was designed, so I'm not sure what I am supposed to do with this.
I am still feeling a little bit shy and uncomfortable in the gym, but it could have been way worse, so everything is ok.
Congrats on getting your first workout in the gym done! It only gets easier from now on (well, not the weights, but the going part
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I'm a lil confused he had you squat more than the deadlift (but then you were just doing it for form so maybe that's why). Most people are stronger on the DL than the squats, really. But other than that, while the program lists "start" weight, if you ARE capable of completing the 5 sets of 5 with good form, you can definitely go from there. If your technique seems shaky and iffy, or if you struggled a lot, scale back a bit and work from there. Go with what you're comfortable with! Back when I did SL I started with much higher totals because I had already lifted for half a year beforehand and had a good idea what my strength was.
His progressive overload description is exactly how the program is laid out, actually. You start at a weight until you can complete the whole 5 sets of 5 without missing a rep, then go up 5-10lbs and repeat the process until you stall and fail to complete a weight for 2-3 workouts in a row, at which point you scale back 10-15% and move up gradually again.
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