April Presses bring May Dresses
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Do you guys really reach the floor between each rep like he says to?
i use trainer plates which are the same size as 45's but only weigh 10 pounds each. so yes, but if i didn't have that option i'd look for some way of making sure the bar was always at that height. it's easier to learn and memorize form when the lifts always feel the same way.
also, hi
i did air squats at home and went to the gym. bench and squat day, but still struggling like crazy to deal with the bar in my squats, so really just bench.
which was 5x45/45, 5x55, 3x65, 5x75. wasn't easy and i wasn't pleased with my form. but i got it done and went over 3 on the amrap set.
squats, meh. i did several - SEVERAL - sets with the bar. air squats without the bar are looking/feeling waaaaaay better with the squat shoes, and i really feel happy with my subtle changes. but under the bar is another story. soon as i have to adjust everything about having and keeping the bar on my back, my whole physical configuration changes and i can't find the joint relationships that i need. i'll be resurrecting the broomstick at home until i figure it out, i suppose.0 -
Was absolutely torturous to get out of bed this morning for some cardio. It's cloudy and stormy and I was a up a few times during the night...so broken, brief sleep makes it a little challenging. I did it, though
Instead of running I walked at 3mph on an '8' incline. I think running would've been easier lol.0 -
I checked out the squat rack at the gym this morning and there is nothing ~1 foot off the ground. Maybe I will use steps to brace the weight when I do them again on Friday. Thanks for the confirmation that something is needed there.
Today was my first time doing Workout B, so I learned that OHP is SOOO hard. I'm still in shock. I put the bar on my chest and it didn't budge with my first burst, and after completing only one set I failed over and over and over. I'm going to try some of these on Friday with a lighter weight. I think I arched my lower back in the struggle so want to get the form better.
Here is where I ended up:
Squats: 5x5 @ 50 lbs
OHP: 5/3/0/2/2 @ 45 lbs
DL: 1x5 @ 90 lbs
Happy hump day everyone!0 -
OHP is probably overall the hardest - and will most likely be the lightest weight for most of us. I made it up to 85 as my PR, but I've since de-loaded. I've been hanging out at 65 a while now and I'm probably going to bump up to 70 in a week or two. You can always find one of those aerobic bars and use that to start until you get the total weight up to 45, then switch the olympic bar. My daughter (11) uses my aerobic bar when she wants to lift with me, so I am sure you can do it with some added weight on it to start
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pezhed - I grab some of those steps that they use in the aerobics classes, and I put the weights on the floor on top of those for height. The weight on my bar is not heavy enough to have them raised high enough for the lift. After each row, I let the bar touch the ground and start again. I have been doing this since just before christmas and I think I might have just got the form down yesterday : / I found this and the ohp the hardest to do.
Scrittrice - Just disappointed I have to deload again. I have been trying to get my back adjusted and things working properly for about a month or so. I have tennis elbow and some sharp shoulder/hip pain. Last work out things were going well, then I hit a wall. So I'm disappointed. I would also never compare myself to anyone else, because we are all so different. I would cheer you on if you came into the gym with, regardless of weight. it would be awesome to have another woman lifting with me!
Yesterdays SL
Squats 1x5@175pds - something was 'off' pain the hip (opposite from my issues) so I dumped the weight down 4/5/5/5 @155pds.
Bench 5x5@115lbs - holy &#*$^ this was heavy, but really excited I got it
Rows 5x5@125lbs
Not sure what is going on. I have been doing really well getting the weight back up on squats, now I can't hit it. Rows which I usually have major issues with, I breezed through yesterday. The body is such a weird machine. 0 -
For yesterday, 4/5 here were my lifts:
Squat: 5x5 @ 100lbs (WOOHOO!)
Overhead: 5x5 @ 50lbs - going up to 55lb on Saturday, we'll see how it goes. My husband showed me a little tip about shrugging near the top to help get the weight up and engage the traps. It definitely helped me.
Deadlifts: 1x5 @ 140lbs.
Everything felt pretty good, squats are getting harder, but I don't think I'll be hitting my limit until I'm lifting around 120/130 pounds. Just really focusing on good form and trying to engage everything that should be engaged.0 -
Scrittrice - Just disappointed I have to deload again. I have been trying to get my back adjusted and things working properly for about a month or so. I have tennis elbow and some sharp shoulder/hip pain. Last work out things were going well, then I hit a wall. So I'm disappointed. I would also never compare myself to anyone else, because we are all so different. I would cheer you on if you came into the gym with, regardless of weight. it would be awesome to have another woman lifting with me!
@Isca_1 Didn't mean to make you feel guilty! I will be thrilled if/when I hit 70 on OHP. Sometimes it just won't budge.
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4/6
StrongLifts 5X5
Squat 5X5 90lb
OH Press 5X5 65lb
Deadlift 1X5 145lb
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Tad late but reasons = pesky cold.
I did deadlifts way back on Sunday night along with a little cardio but I was starting to get sick. Felt okayish but definitely now well during the session and by the end of cardio felt rather blah. Next two days, I worked despite having a cold with Monday being the worst day. Chills, fever, general blah and I couldn't take my break in our break room because it's freezing in there and I would have spent the time shivering. Tuesday felt better so still went to work but I skipped OHP day. I finally got to rest today and didn't go to the gym either. We'll see how tomorrow goes but here was sunday's session:
Chapter 7: Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I didn't use straps and I'd forgotten my belt, so it was technically a small PR as before I'd only done 225. I have done 235 for 1x2 but with straps. The last one was really slow but considering I wasn't at my best, should be able to get 225 for the first attempt at the meet since you want something you can hit on a day when you aren't up to par even. Still have to decide on my opener for squats. hmmm0 -
Nice going Ladies!
Been slacking a little to do lifts. For some reason, wanting to do more treadmill though, I know weights are important0 -
It cut off rest of my post!!?
4/6 - SL
Squats- 5x5 -90lb
Bench-5x5- 55lbs
Rows-5x5- 55lbs.
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Got it in despite oversleeping.
10 min warm
SL
Squat: 2x5x45, 1x3x75, 5x5x110
OHP: 2x5x45, 5x5x65
Dead: 1x5x125
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Hm.. I did my squats at home (yay) but they were awful form (boo). I need a mirror! Here was yesterday's workout:
squat 5x5@90lb
ohp 5x5@47.5lb - I can increase I think I accidentally did 6 reps on two sets because I'm terrible at keeping count.
DL 1x5@130lb - did the over under hand hold and it helped SO much!0 -
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Everyone's numbers look so awesome! I was reading about the people having problems increasing by 5 pounds each time. I also will do several days at a certain weight, even though I get 5X5, until it feels easier. I also bought these:
http://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_3?s=sports-and-fitness&ie=UTF8&qid=1460039061&sr=1-3&keywords=fractional+weight+plates
I am at a point on OHP and bench where I am NOT going to increase by 5 pounds. I'm at 80 lbs on OHP and 125 on bench and I cannot go to 85 or 130. Now I can go to 80.5 or 81, etc. They just arrived yesterday and I'm super excited to try them.0 -
quiksylver296 wrote: »Everyone's numbers look so awesome! I was reading about the people having problems increasing by 5 pounds each time. I also will do several days at a certain weight, even though I get 5X5, until it feels easier. I also bought these:
http://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_3?s=sports-and-fitness&ie=UTF8&qid=1460039061&sr=1-3&keywords=fractional+weight+plates
I am at a point on OHP and bench where I am NOT going to increase by 5 pounds. I'm at 80 lbs on OHP and 125 on bench and I cannot go to 85 or 130. Now I can go to 80.5 or 81, etc. They just arrived yesterday and I'm super excited to try them.
I am planning to buy those at some point. For now I'm just going to keep going on my slow climb up. When I max out I'll buy them.0 -
Thanks for sharing those quiksylver. I actually posted a thread you commented on and shared those on the main fitness message board and ordered them. They are arriving today! I think for all upper body I'm going to use them to increase by 2.5 each time (except OHP since I can't even do 45 lbs yet, but, you know, once I get there..) so I don't get too discouraged by failure. So I'll bench with them tomorrow. Yay!0
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Thanks for sharing those quiksylver. I actually posted a thread you commented on and shared those on the main fitness message board and ordered them. They are arriving today! I think for all upper body I'm going to use them to increase by 2.5 each time (except OHP since I can't even do 45 lbs yet, but, you know, once I get there..) so I don't get too discouraged by failure. So I'll bench with them tomorrow. Yay!
Me, too! I'm excited!0 -
I love my fractional plates, best thing ever!
Tonight's effort:
Squats: 5x5 @ 65kg
Deadlift: 1x5 @ 65kg
OHP: 3/5/4/5/4 @ 23kg - wobbly arms!
The under / over hand grip transformed my deadlift too, @VeryKatie !
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quiksylver296 wrote: »Everyone's numbers look so awesome! I was reading about the people having problems increasing by 5 pounds each time. I also will do several days at a certain weight, even though I get 5X5, until it feels easier. I also bought these:
http://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_3?s=sports-and-fitness&ie=UTF8&qid=1460039061&sr=1-3&keywords=fractional+weight+plates
I am at a point on OHP and bench where I am NOT going to increase by 5 pounds. I'm at 80 lbs on OHP and 125 on bench and I cannot go to 85 or 130. Now I can go to 80.5 or 81, etc. They just arrived yesterday and I'm super excited to try them.
I love my fractional plates too, I have only used them once so far though ahah (they're new too). I have these ones, they were the cheapest I could find on Canadian Amazon. They're nice and slim too so they fit in my overstuffed gym bag easily
https://www.amazon.ca/gp/product/B010EHW5IS/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=10 -
Fractional plates are the only reason I'm going anywhere with bench or overhead press.
I slept in this morning, still recovering from a cold, so ended up doing my workout in the afternoon. It would be nice if I could workout in the afternoon all the time, but sadly, work. Lifting doesn't pay the bills!
SQ: 3x5 at 30kg
OHP: 5x5 at 23kg
Hip Thrust: 5x5 at 25kg
DL: 1x5 at 77.5kg0 -
Today was super disappointing...sort of.
Squats - 5x5 @ 105
Bench - 2x5 @ 80, 3x5 @ 75. Don't know what was going on, but 80 felt really heavy, and I think I was just getting distracted by other lifters making weird sounds while they lift. I normally doing pay attention, but there was a guy doing shrugs at the squat rack, and his exhales sounded like a cat getting ready to hack up a hairball.
Deadlifts 1x2 @145. I then pulled something in my back, and went to urgent care. I'm currently taking Ibuprofen, methocarbamol and tramadol to make the pain go away. Sitting hurts, lying down hurts, standing hurts.
I feel really disappointed that I hurt myself, I feel disappointed that I couldn't get 80 up 5x5. That said, I feel like this gives me an opportunity to refocus, deload, and really work on my lower back and core strength. Hoping I'm feeling up to going to the gym this weekend, even if it's just to walk around the track and keep things moving.
When I felt the muscle pull, I had an initial reaction of "oh great, you're injured, you might as well give up." I took a moment, and tried to get into a better frame of mind and realize this doesn't have to affect my diet, and I can do other exercises while this is healing.0 -
@melodiclyrics Sorry you injured your back and I hope it heals quickly! Definitely don't give up!! It will heal and you can get back to your lifting. Take it easy though, or it will take longer.
4/8
StrongLifts 5X5
Squat: 5X5 95lb
Bench: 5X5 80lb
Row: 5X5 60lb0 -
@klelk2 I am definitely going to take it easy. I will probably not be doing any squats or deads for a few weeks, if I do any squats they will be very light. I think I'll start focusing on core work, and accessory exercises.
Nice work on your lifts! 0 -
Oh, yipes, sorry to hear that, @melodiclyrics. Take it easy.
I really really focus on neutral spine now, I use to be afraid of deadlifts as it felt so precarious, but then I realised I was curving forward.0 -
@Ariadnula I had my husband as my form checker - he said my form looked okay, but clearly I did something wrong. I look forward to my deload since I know what I'm capable of lifting now, and I can focus more on reps and strengthening the area at more reps at a much lighter weight and really refocus on form.
It will be fine, I'm sure, but it is pretty discouraging.0 -
@melodiclyrics Oh my gosh, so sorry to hear about your back, I feel your pain, literally! I never had back problems until this past October when I did I don't know what to it and now I am also super aware of my form as a result. Take it easy and slow for the time being for sure!
SL's A for me today,
Squat: 45lbs 2x5 & 75lbs 5x5
Bench Press: 65lbs 5x5
Row: 60lbs 3x5
* speaking of backs, I always do my rows as incline chest rows with dumbbells, I thought today, why not try it with a barbell? I had been thinking of trying it anyway, so why not today?
Well, I did not like my form, felt very sloppy and even though my lower back felt ok, I stopped after 3 messy sets. I might keep doing the incline chest rows, but also do a couple sets with an aerobic bar and work my way up until I am happy with my form, have a few days to think about it until my next A day!0 -
@melodiclyrics Bummer! Don't do anything that you shouldn't - you certainly don't want to make it a permanent injury! So sorry this happened to you
Today I dragged myself from bed to run on the treadmill...it was fine. Tomorrow is SL day.0 -
@melodiclyrics So sorry to hear about your back. That is a scary area to hurt! Take some rest and ice!
@5minty Good for you for trying the rows with the barbell, but also good for you for prioritizing protecting your back. My barbell rows are pretty sloppy too but I think because I'm still weak!
Today I got to the gym for SL workout A (my second time!)
Squat: 5x5 @ 55lbs
Bench: 5/5/5/5/4 @ 50 lbs (I'm blaming my setup for the failure on this. Instead of being in the bench press rack I was on a random bench with one of the pre-weighted bars. I couldn't set it up and I was so scared I was going to crush myself. Next time I'm just going to wait for the bench press rack to be free. And also use my fractionals for a lighter weight. I was lifting with a new gym buddy and she is in the habit of using these bars/benches, but that isn't for me. However I am thrilled to have a gym buddy!
Row: 5x5 @ 67.5 (happy to use fractionals on this!) I used the aerobic step things to elevate the bar and it helped a lot. I kept staring at myself in the mirror though--so narcissistic--so have to be better about that to keep my neck neutral
This weekend I'm hoping to get out mountain biking and running and/or road biking. Pretty terrified of the mountain bike ride we're going on. Hopefully I don't die or injure myself so I can get back to SL on Monday.0 -
@melodiclyrics - sorry to hear about your back. You'll come out stronger from this ordeal and learn something about yourself, too. Remember, you're in it to win it. This is a blip along the journey - it'll be a footnote as you share your journey in the future.
Take it easy and be kind to yourself.0
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