Stronglifts 5x5 for Women

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Let's Count Up to 16 Weeks of Strength Building

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  • DDHFree
    DDHFree Posts: 502 Member
    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.
  • happymom221
    happymom221 Posts: 73 Member
    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 cardio
  • sixpacklady
    sixpacklady Posts: 582 Member
    Workout B
    Deadlift 80 lbs x 10
    Pullups - did negatives and inverted rows
    OHP 35lbs x 10
  • JesmineDNCS
    JesmineDNCS Posts: 41 Member
    DDHFree wrote: »
    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.


  • mustb60
    mustb60 Posts: 1,090 Member
    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)
  • mustb60
    mustb60 Posts: 1,090 Member
    I felt good as I could increase the load today. Seems two days same weight rule is making my muscles prepared to take more in third session.
    Thanks @Isca_1 :)
  • DDHFree
    DDHFree Posts: 502 Member
    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.
  • Italiana_xx79
    Italiana_xx79 Posts: 593 Member
    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 :)
  • DDHFree
    DDHFree Posts: 502 Member
    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.
  • DDHFree
    DDHFree Posts: 502 Member
    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!
  • sixpacklady
    sixpacklady Posts: 582 Member
    DDHFree wrote: »
    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!!!
  • sixpacklady
    sixpacklady Posts: 582 Member
    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!!
  • Isca_1
    Isca_1 Posts: 124 Member
    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 <3

  • DDHFree
    DDHFree Posts: 502 Member
    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. :wink:

    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!
  • JesmineDNCS
    JesmineDNCS Posts: 41 Member
    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

  • DDHFree
    DDHFree Posts: 502 Member
    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.
  • DDHFree
    DDHFree Posts: 502 Member
    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!
  • sixpacklady
    sixpacklady Posts: 582 Member
    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 8
  • sixpacklady
    sixpacklady Posts: 582 Member
    Not sure if I will get any workouts this week as my basement is being painted...Planning to do bodyweight workouts till then.
  • Isca_1
    Isca_1 Posts: 124 Member
    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.

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