March-ing in to Spring!
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Had a hard time sleeping lately. Last night didn't really sleep until after 4 am so it's good I didn't have work as I stayed in bed past noon. I also ate slightly expired candy at 2 am so went over my calories but oh well. Hope tonight is better. Tomorrow I meet with the boy cashiers from work (have 2 males that aren't managers, most of the people at work are female except top boss and one pharmacist aside from them) to get sushi before going to do squats.
Chapter 5: OHP
Now we're on chapter 5. Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.
OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80
pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80
incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100 - doing okay, think I like using the straps on this. Form is better for now.
Jogged 30 minutes on treadmill while watching Food Network.0 -
It seems like everyone is having some sleeping issues lately - I wonder if it's the seasons changing! Crazy. I just sat through an hour long meeting that I id the head bob and jerk multiple times in. It's bad. Which leads me into how my workout was this morning:
Treadmill. I ran a mile at 5.5 mph and it was torturous. I walked the rest of the time...when I stopped after a mile I felt sick and weak. What a mess!0 -
So I'm not really doing Stronglifts, I'm doing Starting Strength, but they're pretty similar, it just doesn't have you do barbell rows for the first few weeks. Anyway, here was my results from last night:
Squats - 60lbs 5x5
Overhead - 45 5x5 (will repeat this weight again, didn't cheat, but they weren't very pretty at the end).
Deadlifts - 85 1x5 (Increased by 10lbs. Will try 95 tomorrow)
If anyone would prefer that I not post here since I'm not doing the true Stronglifts program, please let me know. I'd just like support from other women who are lifting.
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melodiclyrics wrote: »If anyone would prefer that I not post here since I'm not doing the true Stronglifts program, please let me know. I'd just like support from other women who are lifting.
There are other women on here that are doing other lifting programs as well. You're very welcome here!0 -
totally welcome. also, tons of us also have starting strength. really interested in reading/hearing your experience with cleans too. that's a lift i've always kind of had a yen to do but don't think i could learn by myself.0
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Stronglifts Workout
Squats-1X5X 95/105/110, 5X5X 115
Sumo squats-5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- One X5X 135
10,000 Kettlebell Swing Challenge
GobletSquat- 3X7X 25
Russian Kettlebell Swing- 17 X 15 X 25 = 255
Day 16 Challenge Total = 6070
Walking Challenge = 5 miles
I really dread doing these exercises some days! However, I am so happy after I am finished.0 -
@melodiclyrics keep on posting, I love seeing what everyone is doing!
@amyrebeccah don't be embarrassed, I use the assistance bands the same way. It's not really cheating yourself if you keep pushing and progressing. I was using three bands around the foot, and now using two bands. Also, Parks & Rec gif FTW! It's my favourite show ever.
Stronglifts A this morning
SQ: 3x5 at 20kg. Might start to increase the weight a little as the chiropractic work seems to be settling well.
BP: 5x5 at 32kg. That's 50% bodyweight!
BR: 4,5,5,4,3 at 38kg. Deloading on this next work out.
Netball training tonight.0 -
3/15 SL workout A
Squat 5x5 @ 75 lbs
Bench 5x5 @ 57.5 lbs
Row 5x5 @ 55 lbs
these are all still going smoothly. I'm looking forward to sharing another round of form check videos toward the end of the month - at more challenging weights, and showing my efforts to incorporate suggestions from last time.
I did my weight lifting in the morning, and then I went to backbending yoga series week #2 in the evening. Made my first successful transition from wheel pose to camel pose - but boyyy the quads
no injury, but maybe next time... not on SL day / way more quad stretching first.
3/16 postural strength exercise in the morning, more (but less intense) yoga plans tonight.0 -
Wore my brace, no issues today with ohp! Woohoo!
Sl
Squat 5x5@ 170pds
Ohp 5x5@ 65 pds
Dl 1x5@ 165pds
I felt awesome after...though a bit sore tonight. My inner thighs like right in the crease is sore. Trying to stretch it out, see how it goes.0 -
Back from a few days away, brought a set of 10k/22lb DB's with me, but only used them
once :-/, lots of walking though, to make up for the lots of eating!
I was a little cautious with the numbers, both from being away from it for a week and managing to do something not so great to my shoulder while I was away :-(
SL workout, had to use dumbbells today,
Squat: 14k/30lbs x2 DB 5x5
BP: 12k/26lbs x2 DB 5x5
Row incline chest row) 14k/30lbs x2 DB 5x5
skullcrusher 6k/13lbs x2 DB 5x5
Overall, I am pleased that I was able to do what I did, though I did stay away from dips, didn't want to push my luck!0 -
So far so good with the shoulder! I'm so happy it seems to not have been anything serious
10 minutes of warmup movements (used any squat sets to warmup with the bar instead of do the movement in the program - saved me time).
Squat: 2x5x45, 1x3x75, 5x5x105
Bench: 2x5x45, 5x5x70 (deloaded 15 lbs here to ease back in and not risk aggravating the shoulder again)
Rows: 5x5x70 (same, deloaded 15)
I'm glad I dropped the weights on the arms - I've been steady at the squat weight for a few weeks now and I think I may be ready to go up 5lbs on Saturday. I plan to stay there a while, too, though. No rush.
On a side note: for as much and as long as I've been lifting it was amazing and embarrassing to me this morning when push-ups came up on the 10 minute workout and I was having a helluva time with them! WTH? The modified push-up came up a little later in the cycle and it wasn't so bad - but standard was super hard. I only did 6-7 of them in 30 seconds time...and it was HARD!0 -
Stronglifts Rest Day
10,000 Kettlebell Swing Challenge
GobletSquat- 3X7X25
Russian Kettlebell Swing- 34X15X25 = 510
Day 17 Challenge Total = 6,580
Swimming freestyle - 45 minutes
Walking Challenge- 5 miles
I assumed that it would get easier as the days went on. Man, was I mistaking! Possibly I felt fatigued because I went swimming first. All I know is that I am glad I am done. I will be traveling for the next two days so I will be bringing my kettle bell with and I will have to do Stronglifts when I get home.0 -
I stayed up Thursday morning after my night shift to lift since I blew off Wednesday night to take a nap :P Lifted in bare feet for the first time. I liked it
Squat - 3x5 at 100 lbs
Pull ups - 5,4,3
OHP - 3x5 at 50 lbs. Good, but will repeat once before moving up. First set had poor form.
DL - 1x5 at 145 lbs. Fine.
Row - 3x5 at 65 lbs
Close grip BP - 8,6,5 at 65 lbs. Yeah, so...memory fail. I accidentally went up 10 lbs on this lift because I was too lazy to check my prev. stats. Oops. I was trying to figure out why it was so hard....this is supposed to be an accessory!
Barbell curl - 6,5,5 at 45 lbs
Hanging knee raises - 3x10 These are getting easier
Didn't try out lower weight hip thrusts cuz the kid was whining for breakfast by this time :P0 -
Goblet Squat: 5x5 at 16kg
KB Swing: 13x15 at 16 kg0 -
10,000 Kettlebell Swing Challenge
GobletSquat - 3X7X 25
Russian Kettlebell Swing - 34X15X25 = 510
Day 18 Challenge Total = 7,090
Because of traveling I brought my Kettlebell with in order to get my workout in today.0 -
Another ridiculously tired day for me, but I forced myself out of bed and on to the treadmill for 35 minutes. I didn't have it in me to run, so I just walked on an incline. It was hard enough...I hope this phase of craptastic sleep ends soon...0
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Managed to get squats done last night after working freight. It went okay but squats take me the longest to get through. Very heavy too even though it's not at the top numbers yet. Belt went okay for the few sets I used it on. Felt better on high bar than the first attempt on low bar, since it didn't shift during the lift.
Chapter 5: Squats
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow
overload 240 for 15 count - Freakin' heavy
pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count
sumo deadlift 1x6 @ 135 and 3x5 @ 190
That is all.0 -
Well, I went into the gym today feeling really good. But, I don't know, maybe I am starting to overthink my squats and positioning etc. My left knee started to really hurt. So I dropped 20 pds off the squat and finished out the reps with that. I am going to hit the chiro again tomorrow, cause the left knee, arm, wrist and shoulder on that side, is very sore and hurting.
SL
Squat started @ 175pds did 5x5 then dropped to 155pds for the next 4 sets
BP 5x5 @95 pds
Row 5x5 @ 115 pds
I'm really happy with the BP today. I asked one of the guys to spot the last set, just in case. I have this weird vision of dropping the bar on my face = / He kept his hands off the bar and when I was done, he was like you need to go higher. Ugh, I'm already freaking out in my mind about the weight now. Maybe that is part of my problem still.0 -
Stronglifts B this morning. Love the weekend when I'm not rushing through. Overhead press was tough, wasn't sure I was going to get it, but really wanted to make it through and not have to deload just yet.
Front Squat: 3x5 at 22.5kg
OHP: 5x5 at 24.5kg
DL: 1x5 at 60kg, 1x5 at 70kg0 -
trainer day \o/ and the shirts/hoodies were in \o/ \o/ \o/ \o/ \o/ i look like all urban and inner city and cool.
ohp 57.5. surprised to get that, not because of my back but because form is drifting again on this one. i've apparently forgotten how to do the core bracing thing at the start. also had too much layback, if you ask me. in retrospect 57.5 was too heavy and i should have called it down to 55 or below where i could have controlled the full form much better. but i did get the three sets and a few of the reps were quite good.
deadlift 140. this was down 10lb from last time, but was a good call from him since a) i missed last week and b) didn't have my lucky elmo deadlift pants on. even so i pulled some skinny little adductor or hamstring muscle on my inner thigh at about the 4th rep and didn't finish the set, so GAH.
mr finland, who was a professional massage therapist before he burned out and went into nursing, came over while i was working on it with the hand-held car polisher and volunteered professional technical help. really nice of him since i would never ever try to hit him up for freebie time. so he was telling me how to find the muscle and what to do about it: essentially trace it all the way up to its origin and then down to its insertion, and release those two points first before moving into the muscle belly in between them.
only thing was, a pulled adductor is EXACTLY the kind of muscle you don't want to trace to its origin point when there's a room full of men watching you. and definitely not what mr t probably wanted me using his car polisher on. we agreed i'd take it home and deal with it on my own, and my deadlifts were done for the night.0 -
Stronglifts Workout
Squats-1X5X 95/100/105/110, 5X5X 115
Sumo squats-5X5X 100
BP-1X5X 55/60/65, 5X5X 70
BR-5X5X 75
10,000 Kettlebell Swing Challenge
GobletSquat - 3x7x30
Russian Kettlebell Swing - 25x10x30 = 250
Day 19 Challenge Total = 7,340
I will be on the road all day. I got up early to get my workout in. I also increased the weight of the Kettlebell to 30 pounds today.0 -
No energy this morning, and it showed in my workout
But I did it, so that counts for something.
Squats - 3x5 at 105 lbs. Almost to body weight again.
Pull ups - 3X3. This is when I knew it was going to be bad :P
Bench - 3x5 ay 70 lbs
Row - 3x5 at 70 lbs
Shrugs - 3x8 at 70 lbs
Skullcrushers - 3x8 at 32ish. Need to weigh my dumbbell bar.
Barbell curls - 6,5,4 at 45 lbs
Good mornings - 3x10 at 55 lbs
Hanging knee raises - 3x10
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Chapter 5: Bench... aka the first fail of the prep
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.
band pulls warm up 3x10
Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)
pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40
db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.0 -
Left todays workout until the end of the day. Almost considered skipping and calling it a rest day, but found enough motivation in the end to get out there.
KB Alternating Press: 4x5,4,3,2 at 6kg
Band Assisted Pull up/Chin up: 4x5,4,3,2 with two bands. 1st and 3rd set were pull ups, 2nd and 4th set were chin ups.
Feeling it in the triceps right now, and definitely ready for bed.0 -
Back again! I had the best sleep last night, must have been the right level of exhausted from the pullups. Getting my workout in early today as I've got a lot to do. Mostly cleaning and laundry sadly though.
KB Goblet squat: 5x5 at 16kg
KB Swing: 16x15 at 16kg
Followed by Stronglifts A
Front Squat: 5x5 at 22.5kg
Bench Press: 5x5 at 32.5kg
Barbell Row: 5x5 at 32.5kg0 -
rows 70, bench a waste of time but i did work up to one set of 75 by 10lb increments, and then back down to 65 for another set. i must have had my grip too narrow on an unfamiliar bar because it killed my front delts and i stopped. after i guessed at the fix i couldn't get back the bench so i let it go.
did a few sets of ohp with the bar for fun and form, and deadlifted 135. deadlifts went a lot better once i realised i wasn't driving my knees out and fixed it, i'll say that.
no squats although i tried several times in several ways. i really really would like to be let off from doing squats, but i know that doesn't work.0 -
Yesterday March 20 SL,
Squat: 25k/55lb w/preset BB 5x5
OHB: 20k/44lb w/preset BB 5x5
DL: 45k/99lb w/preset BB 1x5
BB Curls: 20k/44lb w/preset BB 3x5 ouch, elbow was very twingy so did not push it
Shrugs 10k/22lb w/DB 2x15
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Went to the Chiro on Sat...having shoulder and knee problems again, ugh.
Yesterday SL's
Squat - 2x5@ 175pds; 3x5@155pds - started with 175pds, did ok till the 3rd set, knee starting bugging me, so dropped 20 pds off and no issues with the pain
OHP - 5x5@65pds - really excited with this, have the form down, stopped twisting hte wrist on the push, felt awesome getting this finally!
DL - 1x5@ 170pds
Was having a horrible day yesterday, I have a special needs child and he was just way out of control. Hubbie told me to get out and hit the gym, wasn't sure how it was going to go. On the way out, after changing, this lady stopped me and said that she found me tor be really inspirational, I get in, lift heavy weights and not afraid to sweat it up. I almost started crying. It's amazing how just a little something says out of kindness, can really change a persons day.0 -
Have been doing SL for about 3 months now, and my first time posting in this group. Over the course of 3 months, back pain that I've had for over 9 years is gone now. I am functionally stronger as well, which is amazing! I can now carry by 7 and 9 year old boys up the stairs without any problems. Laundry baskets up and down 2 flights of stairs, bring it on! lol, no more focused on a number on a scale but the numbers on the bar
squat: 5x5 125lbs
OHP: 5x5 50lbs (had to deload last time, but I got to nail my form this time around)
DL: 1x1 140lbs (never thought I could lift this heavy ever)0 -
Stronglifts Workout
Squat-1X5X 95/100/105/110/115, 5X5X 120
Sumo squats-5X5X105
0HP-1X5X 45/50/55/60, 5X5X 50
DL-1X5X 135
10,000 Kettlebell Swing Challenge
Russian Kettlebell Swing- 25X 10 X 30 = 250
Day 21 Challenge Total = 7,590
Walking Challenge
5 miles
I combined the StrongLifts work out with the kettle bell swing work out. After every lift I did a set of kettle bell swings.0
