Let's Count Up to 16 Weeks of Strength Building
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Good morning all. Hope everyone had a great weekend. My calorie totals were not on point but I am going to try and compensate for it as much as possible during the week.
Week 7
Routine: Workout B
Deadlift
Set 1: 87.2 lbs × 6
Set 2: 87.2 lbs × 6
Set 3: 87.2 lbs × 6
Set 4: 87.2 lbs × 6
Notes: The dead lift exercise felt so great this morning!
Lat Pulldown
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 10
Set 4: 45 lbs × 10
Note: Starting doing 10 as this exercise this does not feel right with the econo pulley. I think I need a 2nd one so that I can sit on the floor and pull.
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 4
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: So disappointed with my overhead press. Each set I thought it would get better so I guess I will have to repeat next time! What's really funny about this is that I sincerely, genuinely thought after each rest period that I would undoubtedly do 6 reps the next time. I was wrong but I look forward to trying next time.0 -
Isca 1. My deadlift does go up by 10. I thought that was the setting. Your weights are impressive. I am ready to quit. It is so hard.
Actually Ian on vacation and am taking off 6 days. Will happily run. I have gained weight. Maybe due to being hungry all the time or just doing less cardio0 -
Workout B
Deadlift 80 lbs x 10
Pullups - did negatives and inverted rows
OHP 35lbs x 100 -
Good morning all. Hope everyone had a great weekend. My calorie totals were not on point but I am going to try and compensate for it as much as possible during the week.
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 4
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: So disappointed with my overhead press. Each set I thought it would get better so I guess I will have to repeat next time! What's really funny about this is that I sincerely, genuinely thought after each rest period that I would undoubtedly do 6 reps the next time. I was wrong but I look forward to trying next time.
DDHFree, you're doing great. It took me 3 times to progress from 20kg to the next step up! And I'm stuck at 22.5kg now. We'll get there!
Yesterday's Workout:
SQ: 52.5kg - 5/5/4/4/4
OHP: 22.5kg - 5/4/5/4/5
Deadlift: 40kg - 1x3
This whole workout was heavy and hard, think I might have strained my back a little trying to keep form while putting down the weights on DL . Hope it wont deter my progress.
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Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X3
Barbell lifting:
Squats 34.5 kg/ 76 lbs (5*5)
OHP 24.5 kg/54 lbs (5*5)
DEADLIFT 45 kg/99.2 lbs (5*5)0 -
JesmineDNCS wrote: »
DDHFree, you're doing great. It took me 3 times to progress from 20kg to the next step up! And I'm stuck at 22.5kg now. We'll get there!
Yesterday's Workout:
SQ: 52.5kg - 5/5/4/4/4
OHP: 22.5kg - 5/4/5/4/5
Deadlift: 40kg - 1x3
This whole workout was heavy and hard, think I might have strained my back a little trying to keep form while putting down the weights on DL . Hope it wont deter my progress.
Thanks JesmineDNCS. That gives me hope and remind me to be patient and not expect an increase every workout.
I hope your back is okay. Deadlifts are my favorite so far. I imagine they will soon get really tough too.0 -
Is it too late for me to join in? What week are you all on? I just starting doing SL 5x5 again after doing them for a few months last summer. Today is workout #3 for me.
Workout A
High Bar Squats: 5x5 @ 110 lbs
OH Press: 5x5 @ 60 lbs
Deadlift: 5x1 @ 145 lbs
Extras for the day: Thigh Adductor and Abductor Machine 5x8 @ 150 lbs0 -
Week 7
Routine: Workout A
Squat
Set 1: 82.2 lbs × 6
Set 2: 82.2 lbs × 6
Set 3: 82.2 lbs × 6
Set 4: 82.2 lbs × 6
Bench Press
Set 1: 57.2 lbs × 6
Set 2: 57.2 lbs × 6
Set 3: 57.2 lbs × 6
Set 4: 57.2 lbs × 6
Notes: I hit failure at rep 4 of the last set last time I did this routine but NOT this morning. Yes!!!
Bent Over Row
Set 1: 62.2 lbs × 6
Set 2: 62.2 lbs × 6
Set 3: 62.2 lbs × 6
Set 4: 62.2 lbs × 6
Bent over row just feels so much better now. I am still 7 lbs under my max. But I am not going to increase weight too fast this time.0 -
Italiana, we have about 8 to 10 weeks before we (early joiners of this thread) reach our 16th week. But I don't see why the thread cannot continue. I just needed a smaller, more focused group to get started because it was new to me. But of course I am not stopping at 16 weeks. Welcome!0
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Week 7
Routine: Workout A
Squat
Set 1: 82.2 lbs × 6
Set 2: 82.2 lbs × 6
Set 3: 82.2 lbs × 6
Set 4: 82.2 lbs × 6
Bench Press
Set 1: 57.2 lbs × 6
Set 2: 57.2 lbs × 6
Set 3: 57.2 lbs × 6
Set 4: 57.2 lbs × 6
Notes: I hit failure at rep 4 of the last set last time I did this routine but NOT this morning. Yes!!!
Bent Over Row
Set 1: 62.2 lbs × 6
Set 2: 62.2 lbs × 6
Set 3: 62.2 lbs × 6
Set 4: 62.2 lbs × 6
Bent over row just feels so much better now. I am still 7 lbs under my max. But I am not going to increase weight too fast this time.
You are doing great, keep going!!!0 -
Italiana_xx79 wrote: »Is it too late for me to join in? What week are you all on? I just starting doing SL 5x5 again after doing them for a few months last summer. Today is workout #3 for me.
Workout A
High Bar Squats: 5x5 @ 110 lbs
OH Press: 5x5 @ 60 lbs
Deadlift: 5x1 @ 145 lbs
Extras for the day: Thigh Adductor and Abductor Machine 5x8 @ 150 lbs
Welcome to the group Italiana!
Your numbers are very impressive, keep going!!0 -
DDHFree - good stuff there! You are doing great!
Italicna - Welcome! You are moving some good weight there! Nice job.
Happymom221 - Weird, mine has been moving up by 5pds only. Maybe I accidentally changed something in the settings.
So...this past Sun sucked! I weighed myself and gained 5 pds....then I went to the gym:
Squat 175lbs 2/3/3/3/3 - ugh! I wanted to cry
OHP 60pds 4/4/4/4/4 - ugh!!
Deadlift 150lbs 1x5 wtf had no problems lifting
I have IBS and realized..yea we will leave it there. Tues, weighed myself again and 6lbs down from Sun. lol woohoo! So basically lost 1pd since last weigh in.
Tues
Squat 175lbs 5x5 - last rep was really ugly
Bench 70lbs 5x5
Barbell 115lbs 5/5/4/4/5 - still working on this with form, very awkward
I find failing really hard emotionally. But, just need to keep plugging away, re-reading stuff, and stop being so hard on myself. Good things take time
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Thanks sixpacklady!
Thanks Isca_1! The amount of weight you lift just sounds so insanely, amazing to a newbie like me. LOL!
Also, good note on the weight gain/weight loss issue. So awesome when you find out you did not gain any "real" weight. Unless it's muscles of course.
Lastly, in terms of the emotional part when failing, I feel ya. But I must admit that my disappointment is VERY short lived when I think about I don't have to increase and hurt more the next time. LOL!0 -
So i did a major deload...just to be on the safe side. Feel a slight strain on my back after the last workout.
SQ: 35kg 5x5
Bench: 27.5kg 5/5/5/4/4
Barbell rows: 30kg 5x5
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JesmineDNCS wrote: »So i did a major deload...just to be on the safe side. Feel a slight strain on my back after the last workout.
SQ: 35kg 5x5
Bench: 27.5kg 5/5/5/4/4
Barbell rows: 30kg 5x5
Hope you feel better very quickly. Good decision putting safety first.0 -
Week 7
Routine: Workout B
Deadlift
Set 1: 90 lbs × 6
Set 2: 90 lbs × 6
Set 3: 90 lbs × 6
Set 4: 90 lbs × 6
Lat Pulldown
Set 1: 47.2 lbs × 6
Set 2: 47.2 lbs × 6
Set 3: 47.2 lbs × 6
Set 4: 4 lbs × 10
Notes: Changed my position from pulling from the bench to pulling from the floor and I think I have found my sweet spot for doing this exercise with the pulley. It finally feels right.
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 6
Set 4: 45 lbs × 6
Notes: Yes! I did all 4 sets and all 6 reps unlike last time. But I did struggle on the last rep of the last set. Perhaps I should stay with this weight for at least 1 more round.
I love this program!0 -
Everyone is doing awesome, making changes as needed!!
Workout A
Barbell Squat 48 lbs x 9
Bench Press 40 lbs x 10
DB Single Arm Row 20 lbs x 80 -
Not sure if I will get any workouts this week as my basement is being painted...Planning to do bodyweight workouts till then.0
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Missed a couple of sessions logging. Weight is getting heavy (started Dec 19 on this) not sure how the weight is going to increase, cause it's heavy.
Yesterday
Squat - 180 pds 5x5 (last session I missed on the weights so i am thrilled)
Bp - 70 pds 5x5
Barbell row - 115 pds 5x5
I started doing some body pullups, I really want to be able to do a pullup, unassisted. One day.0