June goals
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June goals-shucks we're nearly halfway thru the month so I won't go crazy here.
Squat - 3x5 with good form @160
OHP - 2x5 @90
DL - 1x5 @ 200
Bench - 1x5 @ 120
Rows - 3x5@110
Cardio - trail run 2x a week thru 6/21. My kids' afternoon schedules change for a couple weeks, so I'll have to do some HIIT stuff at home until camp starts.
Future planning - buy the Wendler 5/3/1 book and read it. I think this is what I'm moving on to, but I need more info.0 -
Hi! I wanted to check in with everyone here! The goal my trainer gave me is to gain 1 pound of muscle by August 30, and 3 pounds of muscle total. To meet that goal, my mini-goals are to keep my protein over 114g a day, focus on whole foods and minimizing sugar, weightlift 3x/week, get enough quality sleep, and minimize stress.
I have had a hard time increasing the weight I'm lifting. I've been doing SL5x5 consistently since January and my squat (for example) is only at 110 pounds. I feel like maybe I'm doing something wrong. I also feel pretty tired, hence the need to get better sleep which should help my lifting!0 -
Starting over...I tore a tendon in my shoulder in November of 2012 and had to stop doing just about EVERYTHING. Before the injury, I was doing lots of running, yoga, Stronglifts, and Krav Maga and it all had to be put on hold while I recovered. It took a long time and a lot of physical therapy, but I think I'm ready to jump back in. I started running again back in February and unfortunately, in April, I discovered that I have PTTD (Posterior Tibial Tendon Dysfunction) in my left leg. So I'm back off running again and I'm in a brace until at least early July. My orthopedist wants me to take it easy on the squats--she actually wants me to skip them altogether, but we'll see...I desperately need to get back into my routine.
Not sure where to start though. It's been over 6 months since I've done any lifting. Wish me luck!
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Just started SL this week. I want to be consistent and get in 3 lifting sessions a week and 2 cardio-like sessions (preferably kickboxing or the like). Eat enough food to fuel my workouts.0
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Started SL on Monday. I completed my first part B workout early this morning; my body is totally feeling that 5hit today. I should've listened when I read to REST in between each training session. My lifts for today ~ Squat 140lbs OHP 55lbs DL 205lbs. I should've went lighter on the DL!!!
:bigsmile: Goals for the rest of June:
Lose 5lbs
Finish up week 2 of SL strong & hit my projected goals
[ Squat 160# Bench 105# OHP#65 BB Row 75# DL 225# ]
Get my body fat % measured0 -
I'll start this one too :-)
Main goal, get used to and progress with 3x5 as 5x5 was taking too long *wail*
Work on doing a press up!
work on the assisted pull up machine thingy can do with 50kg of support at the moment...
be accountable with my food (yes it is on here for the third month in a row! Will I ignore it yet again?!). I've dropped my diary target to 1800 as it was so easy to sail past 2000. In reality this means I'm giving myself a cushion, so I'm not going to fret about being under target but I'd like to get some of this body fat melting!
do some fricking cardio. I need something short, sharp and effective as steady state cardio makes me feel like hulking out. I will start a topic on this!
Plenty I think :-)
ooh not quite the end of the month, but:
3x5 feels great, taking about 40-45 minutes usually, giving time to do a HIIT session on the bike. I've also done a couple of circuits (ow my underarms are sore from pressups!)...
I've done ONE WHOLE PROPER PRESSUP!! The huz said 'but your nose didn't touch the ground' cos he was being cheeky, but it was about 5ml from there.. and I got back up too!
I can do 5 pullups with 35kg of assistance
and I've been logging everything (for a few days only, but hey!) and it's always been in the 'red' but it's under 2500 so that's a start lol..0 -
been thinking about this today.... I havent made my weight goals in a few months...
I think my goal for June will be to be able to do 25 pushups (non-girly) & 15 pulls ups.... Baby steps! I cant do ANY pullups right now nor can I do 10 non-girly pushups
failed at pushups & pullups goal
Im down 3.5 pounds for the month....down inches in some places Id rather not lose anything else.... hips down 1, natural waist down 2.5" ..... other waist ( belly button) not down at all (grrrrrrr)...bust down 1" (double Grrrrrrrrrrr)
I do have a plan for July....will post it later when a July goals thread is started0 -
June goals-shucks we're nearly halfway thru the month so I won't go crazy here.
Squat - 3x5 with good form @160
OHP - 2x5 @90
DL - 1x5 @ 200
Bench - 1x5 @ 120
Rows - 3x5@110
Cardio - trail run 2x a week thru 6/21. My kids' afternoon schedules change for a couple weeks, so I'll have to do some HIIT stuff at home until camp starts.
Future planning - buy the Wendler 5/3/1 book and read it. I think this is what I'm moving on to, but I need more info.
Squats - success! It's right where I am now.
OHP- I've managed 1x4@90 on at least two occasions.
DL- success; right where I am now.
Bench - I seemed to have stalled here. I failed at 110 last week after having done 1x5 @115 the week before. Will have to work back up
Rows - did 3x5@110 last time, but form didn't feel that great.
Cardio - have been getting some in a couple times a week, although regular trail runs won't resume for a couple more weeks.
Still need to buy the book.0 -
Screw it... Let's go out on a limb...
I need to update mine:
Squats - 125
Bench - 85
Rows - 95
OHP - remains 60.
DL's - 160. Bu month end that should be my body weight, unless it takes me six more weeks to lose one pound, lol.
I found myself within five lbs of my squat goal by 6/7, within 5 lbs of my bench goal same day, within 5 lbs of row goal on the 5th of June, lef OHP, simply because I will be lucky to get the reps out at 60, and DL's because tonight I surpassed that goal by 5 lbs.
Some months I surprise the hell out of myself!
Squat - didn't make it. Maxed out at 110.
Bench - didn't make it. Maxed out at 75.
Rows - didn't make it. Maxed out at 85.
OHP - Met. Stayed at 60.
DL's. HAHAHAHA...that was a joke. Maxed at 140.
Had to stop lifting mid-month due to another back injury, as I refused to do another 5K with a hurt back. So I will maintain the same goals for July and see if I can't get a little increase in strength.0 -
I officially met my June goals with the exception of last Saturday. Oh well, still a success to me! Yay!0
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Start my new lifting program. I will only be adding weight once a week so progression will be slower.
Squats: Start deloaded @ 110 for back squat weeks, start @ 75 for Front squat weeks - End at 120 for back 85 for front
Bench: Start deloaded @ 95 - continue to work on powerlifting form and work on incorporating the required pause at the chest. - End at 115
OHP: Start @ 70 - continue to work on form with narrower grip - End at 85
Deadlift: Start deloaded @ 150 - continue to work on form - End at 180
Cardio to include a 2 mile interval or static state run, 1 km rowing sets (2-4), and HIIT on non-lifting days.
Add accessory lifts to all days.
I guess my over arching goal for June is to continue to develop in the lifts with form, power, and explosiveness using progressive loads, accessory lifts, and alternating tempos.
I think I hit my general goal. I am enjoying my variation on lifting, but I may mix it up a little in July since I now have a Powerlifting meet in my future. I missed most of my Thursday workouts for various life reasons, but still managed to get the lifting in on Saturdays.0 -
1. don't miss a minamlist stronglift session (just started Saturday) - Now on proper stronglifts thanks to squat rack & bench so HURAHHH
2. eat well - natural & unproccessed where I can (lots of meat/veg/eggs/fruit/natural yoghurt)
Kinda - god darn you dark chocolate & white magnum bars
3. don't look at the scales for at least 2 weeks
MASSIVE FAIL - but on the plus side - my weight isn't bothering me at all which is teh first time in years! so kinda HURAHHH
4. Give myself a high 5 if I manage the above 3 :-)
No high five :-(0 -
Okey dokey - my turn
Weights 3 times a week - no excuses
Swim or run at least 2 days a week
Purchase some fractional weight plates so I can progress more consistently
Continue to work on my form - particularly deadlifts and rows.
Figure out what's going on food wise - find a calorie /macro amount to produce some more fat loss.
Stay positive and keep my eye on the prize - the prize being feeling strong and awesome!
Didn't make it to the gym 3 x a week, every week - but I have been getting there twice, at a minimum
I have been running on average once a week - need to get back in the pool, but my shoulder is acting up so it will need to wait a bit.
I did get some fractionals and because of them was able to progress on a couple of lifts.
Form - still needs work - particularly squats and rows at my working weight,
Food - chilling out about this. I still feel like I'm losing fat. I don't think it is possible for me to get a lot more protein in - I will need be satisfied with the lower end of my target. I like my carbs too much to reduce them any further.
Joanne0
