Let's Count Up to 16 Weeks of Strength Building
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All of you are doing great
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The fact that you are still doing your workouts is what really matters. Great job Jackie0Marie0
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Yesterday's workout but just now posting it.
Week 14
Routine: Workout B
Deadlift
Set 1: 105 lbs × 6
Set 2: 105 lbs × 6
Set 3: 105 lbs × 6
Set 4: 105 lbs × 6
Lat Pulldown
Set 1: 50 lbs × 6
Set 2: 50 lbs × 6
Set 3: 50 lbs × 6
Set 4: 50 lbs × 6
I lowered the weight on this because I really need to invest in the Low Pulley so that the exercise feels like it should and not so awkward.
Shoulder Press
Set 1: 46.1 lbs × 6
Set 2: 46.1 lbs × 6
Set 3: 46.1 lbs × 6
Set 4: 46.1 lbs × 60 -
Workout B
Deadlift 90 lbs x 9 reps (3 sets)
Pullups - did negatives and band assisted pullups
OHP 37.5 lbs x 8 reps (3 sets)0 -
Sixpacklady, how are the assisted pull ups working for you? I watched some YouTube videos last night to see if I want to replace Lat Pulldowns with this exercise when I start the next 16 weeks.0
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Week 14
Routine: Workout A
Squat
Set 1: 82.2 lbs × 6 (4 sets)
Bench Press
Set 1: 61.1 lbs × 6, 6, 6, 5
Bent Over Row
Set 1: 61.1 lbs × 6 (4 sets)0 -
Sixpacklady, how are the assisted pull ups working for you? I watched some YouTube videos last night to see if I want to replace Lat Pulldowns with this exercise when I start the next 16 weeks.
It is going well, able to do maybe 3-4 before my wrists start to hurt. So I do a mix of negatives and band assisted pullups. Still feel like I have to go a long way before I can do 1 real pullup.0 -
sixpacklady wrote: »It is going well, able to do maybe 3-4 before my wrists start to hurt. So I do a mix of negatives and band assisted pullups. Still feel like I have to go a long way before I can do 1 real pullup.
One more question, do you do them before OHP? I'm afraid I wouldn't be able to do OHP after doing them. But I believe that's the order of the exercises in the program that we are doing.
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sixpacklady wrote: »It is going well, able to do maybe 3-4 before my wrists start to hurt. So I do a mix of negatives and band assisted pullups. Still feel like I have to go a long way before I can do 1 real pullup.
One more question, do you do them before OHP? I'm afraid I wouldn't be able to do OHP after doing them. But I believe that's the order of the exercises in the program that we are doing.
Good question. I do it after OHP because my shoulders and wrists are pretty much useless after the pullups.0 -
I know it would be the same for me so I will plan to reverse the order as well. I am learning to trust myself just as I did by changing to 4x6. I am still getting good results. Thanks Sixpacklady!0
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Hello, Hello! I'm back from Amsterdam and it was a wonderfully tiring trip with a lot of walking, sightseeing, eating, and drinking. Now I'm back and ready to start anew. I've restarted the IF 16:8. So far I feel pretty good with my coffee and still have a couple of hours before lunch time.
My activity started yesterday with the Cherry Blossom 10 Mile race. I hadn't ran in over 10 days so I was pretty hesitant to attend but I ended up going. On top of that, we had cold and blustery conditions with 30+ mph winds which I'm not used to. At least it didn't rain. I managed a respectable 10 min. mile but was hoping for better results. I'm thinking the high head-on winds slowed me down.
SL will begin again today with major deloading in the plans. April 16 for our 16 week workout is still on, correct?
Hope everyone had a fabulous weekend.0 -
Welcome back dcresider. So glad you had a good time in Amsterdam. That race sounds like it was pretty tough as I hate running against the wind.
We are definitely still on for April 16th with another 16 week round. Would love to know how the deloaded feels for you.0 -
Yesterday's workout
Week 15
Routine: Workout B
Deadlift
107.2 lbs × 6 (4 sets)
Lat Pulldown
50 lbs × 6 (4 sets)
Shoulder Press
47.2 lbs × 4, 4, 4, 3
Notes: Failed miserably after increasing only by 1.1 pound. But will keep trying until I can do 6 reps for each set.0 -
Yesterday's Workout
Barbell Squat 60 lbs x 8
Bench Press 47.5 lbs x 8
DB Single Arm Row 22.5 lbs x 8
Welcome back @dcresider !!0 -
sixpacklady wrote: »Barbell Squat 60 lbs x 8
Still so impress that you can do 8 at this weight.0 -
Hi ladies. This is yesterday's SL workout:
Squats: 5x5 @ 85lbs. I hadn't done squats in a long time but these felt good and had good deep form.
Overhead Press: 5x5 @ 45 lbs. Deloaded by 5 lbs. and it was pretty easy.
Deadlifts: 1x5 @115 lbs. No problems here either.
Assisted pullups: 3x8 @ level 13. Felt fine. I will go to level 12 next time.
I don't feel sore today so that's a good sign. My plan this week is to stick with SL and keep the squats at the same weight but increase on a weekly basis. My legs have always been pretty strong and in my opinion I feel they are too bulky so I don't want to overdo it. (I can remember lifting 145 lbs. last summer doing squats. That's the highest weight I've ever lifted).0 -
Hi ladies. This is yesterday's SL workout:
Squats: 5x5 @ 85lbs. I hadn't done squats in a long time but these felt good and had good deep form.
Overhead Press: 5x5 @ 45 lbs. Deloaded by 5 lbs. and it was pretty easy.
Deadlifts: 1x5 @115 lbs. No problems here either.
Assisted pullups: 3x8 @ level 13. Felt fine. I will go to level 12 next time.
I don't feel sore today so that's a good sign. My plan this week is to stick with SL and keep the squats at the same weight but increase on a weekly basis. My legs have always been pretty strong and in my opinion I feel they are too bulky so I don't want to overdo it. (I can remember lifting 145 lbs. last summer doing squats. That's the highest weight I've ever lifted).
Wow, I love getting a feel for how lifters respond when they've had a little time off. You responded really well.
Can you guys recommend the best approach and/or apparatuses to buy for assisted pull ups? I am seriously considering switching from Lat Pull downs to this exercise for the next 16 weeks.0 -
DDHFree - I can't help you out with regards to the assisted pull-ups since I use the machine at work. This is what our machine looks like and you can use it for assisted dips too. Hope this helps:
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sixpacklady wrote: »Barbell Squat 60 lbs x 8
Still so impress that you can do 8 at this weight.
I am feeling the DOMS pretty bad, but it felt good to challenge myself.0 -
Dcresider, not sure why I assumed you workout at home. LOL! I will do a search on the site and see what the consensus is on the bands and what-nots.0
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Week 15
Routine: Workout A
Squat
82.2 lbs × 6,6,6,6
Bench Press
61.1 lbs × 6,6,6,4
Continue to fail on the last set. I barely did all 6 on the 3rd set.
Bent Over Row
61.1 lbs × 6,6,6,60 -
For the assisted pull ups, at the gym they have this really heavy assisted rubber band they use. It's pretty cool, you loop it over the handles, then around your feet and off you go. My son came with me to the gym and I helped him with this. It was pretty funny, cause he was like, this doesn't look safe lol.0
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Thanks Isca_1. I guess I need to watch a few videos and try to figure out what to buy.0
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DDHFree - Nope, don't workout at home. LOL! I work full time but my office hours are flexible enough so I can get those SL workouts in during lunch.0
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Workout B
Deadlift 95 lbs x 8 reps (3 sets)
Pullups - did negatives and band assisted pullups
OHP 37.5 lbs x 8 reps (3 sets)0 -
Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
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Hi guys. I didn't workout yesterday because of jury duty so I'll make up my SL workout today, and possibly a short 3 mile run. Will post more later.0
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Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
I am happy with my current band, I only have one. I don't remember which brand it was, but it is the one where you attach to the top of the pull up bar (I have a pull up bar that can be attached to the door frame) and put your feet through the loop at the bottom of the band. I think this band can be adjusted as you progress, but so far I am progressing so slowly that I don't think I will be adjusting it in the near future.
I use a chair to do negatives. So far it has been working well for me.0 -
sixpacklady wrote: »
Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
I am happy with my current band, I only have one. I don't remember which brand it was, but it is the one where you attach to the top of the pull up bar (I have a pull up bar that can be attached to the door frame) and put your feet through the loop at the bottom of the band. I think this band can be adjusted as you progress, but so far I am progressing so slowly that I don't think I will be adjusting it in the near future.
I use a chair to do negatives. So far it has been working well for me.
Thanks for the information. That helped a lot because I didn't realize there are adjustable bands because I do not want to buy multiples if I don't have to.0 -
Week 15
Routine: Workout B
Deadlift
107.2 lbs × 6 (4 sets)
Notes: Form shaky on the last two reps for the last set. Will not increase.
Lat Pulldown
Set 1: 55 lbs × 6 (4 sets)
Shoulder Press
Set 1: 47.2 lbs × 5,5,4,4
Notes: Did a little better than last time.0
