April Presses bring May Dresses
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Thanks everyone for the support during meet prep and such. Video will hopefully be available in the near future. Had another lifter offer to have her friend film me too and email it to me, so that was super nice. I didn't get all 3 attempts on all of the lifts but overall am pretty pleased.
Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.
Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky kg conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.
Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.
For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.
Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals
Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.6 -
DawnEmbers wrote: »Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October.
wow. this is AMAZING. way to go and sorry i missed the chance to wish you luck with it. it kind of snuck up on me.
congratulations.
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Did my lifts todAy...
SL 5x5
Squats - 5x5 85lbs, deloaded a little to improve my form.
Ohp- 3/3/3/5/5- 55lbs, better this time!
DL- 1x5/ 115lbs - no problem there.
Having trouble with tight quads, and with depth. May need to stretch more, i think. Any advice is welcome. I do warm up with a 30 min walk on treadmill.
Keep it going everyone
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@DawnEmbers - Congrats on your successful meet. Nice achievement.
@ canadianlbs- i always learn something from your posts. I can feel your pain with correct squat form. Hope we can fix it soon. Lets keep trying.0 -
@VeryKatie congrats on a bodyweight deadlift! It's a very awesome milestone.
@DawnEmbers it sounds like a successful first meet with a lot of positives and some new goals to work towards.
Stronglifts A yesterday
SQ: 3x5 at 35kg
BP: 5,5,4,3,2 at 35kg. Had to roll of shame out of the last two sets!
BR: 5,5,5,4,5 at 38kg. Almost! Struggling to get the bar all the way to my chest on the last few reps.
And Stronglifts B today
SQ: 3x5 at 35kg
OHP: 5x5 at 24.5kg. Wasn't feeling confident about this one, but got there.
HT: 5x5 at 32.5kg.
DL: 1x5 at 60kg, 70kg, 80kg. Woop! I'd gotten up to 80kg back in December, but only managed a few reps before I had some back issues. Have very slowly worked my way back here, so was good to crack it.
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Wow, @DawnEmbers - that's so great! I had been thinking about you and hoping it was going well, and then you go and come in second! Wow. You must feel great right now.0
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Congrats @DawnEmbers !
Not much lifting to report. I had a 2 day derby boot camp this weekend, so I was very active, but not lifting much. The boot camp did have a gym component which went over basic lifts, which was ok, but not overly challenging. I did get a couple tips on my OHP form though, which I hope will help me with that lift. The trainer was big on push press. She feels that the explosivity of the push press translates over better to the sport, but I don't know if I can do that! Strict press is so drilled in my by now. It just feels like cheating :P I did get to push press 65 lbs using bumper plates though, so it looked very impressive. Much more so than my little 5 lb steel plates.
Overall, I came out of the weekend bruised, aching all over, with a bit of whiplash, but very glad I went.
Oh! And I climbed a rope! That was cool.0 -
Amazing job, @DawnEmbers !! The meet sounded like a lot of fun!! Congratulations on placing second and qualifying for the world meet!! Very exciting!0
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Nice job @DawnEmbers! That's amazing you qualified for Worlds! That is a whole lot of weight!
@VeryKatie awesome on the bodyweight deadlift! I'm looking forward to that milestone.
@sherocks98 I found this morning that I helped myself a lot by stretching, and also doing a couple practice sets of squats with the empty bar. My quads were feeling tight too. I'm no expert though so hopefully someone else can help you out!
Weekend was terrible awful weather but my fiance talked me into a 13-mile bike ride last night so it was better than the nothing I felt like doing.
This morning SL workout A
Squats: 5x5 @ 75lb
Bench: 5x5 @ 55lb (getting tough!)
Row: 5x5 @ 70lb Re-reading form advice helped me on this and knowing what a complete rep is (hitting torso with bar). Felt best on this I have so far. Will increase by 2.5lb for Friday
Good way to start the work week even though a little more sleep would have been nice.
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So, for the first time in a while I missed some lifts. We went out of town and my regularly scheduled Saturday lift was not a possibility. Friday I cleaned in high speed for 4 hours so that we'd come back to a clean house - Saturday we golfed for 3 hours and played some ping pong. Yesterday just headed home and went grocery shopping. Tomorrow I'm back on lifts, I think I feel ok about missing one session, so that's good!0
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This past Saturday was my B day.
Squats: 5x5 @ 50lbs
OHP: 5x5 @ 45lbs
Deadlift: 1x5 @ 95
The overhead press was the hardest. I almost added more sets for the deadlift but I wasn't sure if that would be good for me or not.
Today is back to A. I logged a weight loss for the week for the first time in a while so eating mostly paleo and lifting must be agreeing with me.
Hope everyone has a great day!0 -
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The trainer was big on push press. She feels that the explosivity of the push press translates over better to the sport, but I don't know if I can do that! Strict press is so drilled in my by now. It just feels like cheating :P I did get to push press 65 lbs using bumper plates though, so it looked very impressive. Much more so than my little 5 lb steel plates.
Interesting! I often think about how Stronglifts fits in with my sports (netball, basketball). I agree about explosiveness being important and I would like to include some Olympic lifts in my training at some stage. However I have taken the view that I need to build up my general strength base first. I'm looking out for a program to progress to from Stronglifts that includes some of that.1 -
i did negative pullups on the bars in the kids' school playground.
five of them and then i lost my nerve. all those little round eyes, silently Looking at me.1 -
Hi Ladies!
Even though the month is half over - I want to share my results with this group.
I've been reading everyone's results and progress and it's been very inspiring and filled with good advice.
I practiced the lifts and watched Alan Thrall videos.
And, today was day 1 of Week 1!
So, here goes!
Today's Workout
Squat 5x5 @ 45lbs
Bench Press 5x5 @ 45lbs
Barbell Row 6x5 @ 65lbs
Overall, the lifts went well. My form was good in squats and bench press. I did an extra set of rows because the first set wasn't up to par.
I'm really excited to begin this journey1 -
Set my alarm for 6:45 instead of 5:45! I woke up at 5:07 and thought "still a few more minutes to sleep" and then woke up at 6:12 and flew out of bed. I managed to get my lifts in, but no time for body movement warmups.
Squat: 2x5x45, 1x3x75, 5x5x115
OHP: 2x5x45, 5x5x70
Dead: 1x5x130
I was so proud of myself for jumping up and squeezing it in! I missed Saturday's lifts so I was not going to miss this one!!1 -
Yesterday's workout:
squat 5x5 @ 55lbs
bench press 5x5 @50lbs
barbell row 5x5 @ 50lbs
I also did lat pull downs 3x12 @75lbs, assisted dips at 3x5 @ -150 (which works out to 77lbs), and planks 1@ 30 seconds, 1@ 19 seconds, and 1 @ 14 seconds.
Crappy day at work translated to a hard workout in the gym.0 -
sigh, its 2 steps forward and about 7 steps back for me when it comes to working out!
Anyway, back at it again & it was deload, deload, deload & deload some more
Squat: 55lbs 5x5
Bench Press: 55lbs 5x5
Row: 45lbs 5x5 still trying to do the rows properly, I have been doing them with dumbbells on an incline bench b/c of my back, so now I am doing a mix of the two. I think I may just stick to the dumbbells, I just can't get to where I feel good about my form otherwise.
Skullcrusher: 25lb 2x8
Shrugs: 45lb 2x15
Calf Raises: 45lb 3x15
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PS @Denna_Bean, good job for getting a workout in at the crack of dawn!0
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turned out to be a squats day. i did deloaded bench at 45/45/50, and the deloaded deadlifts at 50/70/90 as well. plus some rows and dimel deadlifts, but most of it was basically accessory stuff.
and then the squats. i worked up by very anal-retentive 5 jumps to 65 and then did 5 sets with that.
idk, i thought i had something good going but not sure how i'm feeling right now. my legs are fine, low back feels fine atm, i was working hard on 'bend the bar over your back', keeping my lats engaged and not letting my chin poke forward. so it all felt stable and smooth enough, but i'm not at all ready to say i'm happy yet. left shoulder/lat/etc etc won't let me right now.
i did a lot of back work today, actually. slow band pulls with the next-level band, trying to isolate my rhomboids specifically. dk what i think yet, but think i'll be okay taking a rest tomorrow. my actual lats and rear rotator muscles are feeling the whole thing already.
and i must have been hydrated this time. weight on the scale was up a whole 4+ pounds near 140 today.0 -
Thanks all who commented on the meet. I appreciate the support from the group.
Went to the gym after work though I don't quite have any plans yet as to how I'm going to go forward since it's a long time until the next meet. Need to figure out my training cycles for the next several months soon. For now, just did some different accessory type things.
goblet squat - 1x10 @ 45 and 3x10 @ 50
good morning - 3x10 @ 95
romanian deadlift - 3x8 @ 115
hip thrust - 3x8 @ 115
pull ups - 2xalmost 2 and 1x1.4ish, chin ups - 1x3
face pull - 3x8 @ 70
tricep pushdown - 3x8 @ 80
30 minutes on elliptical watching Food Network0 -
I was very tired and rushed last night as I am on nights this week, and just as I was putting my daughter to bed, she had a little emotional breakdown. Oh, the stress of being 6 years old and not being picked during games. I didn't have time for a full workout, but I at least did the main lifts, if poorly.
Squats - 3x5 at 115 lbs.
OHP - 5,4,5 at 55 lbs. I don't know what happened here. I was playing around with form, and was really wobbly on the second set, so I cut myself off at 4 reps.
DL - 1x5 at 155 lbs.
Pull ups - 4,3,3
Not a very good workout, but at least it was something!0 -
PS @Denna_Bean, good job for getting a workout in at the crack of dawn!
Thank you! I always work out in the morning - but it was late and I somehow still did it. I did learn it's much easier to hop out of bed when you think you don't have time than it is to slowly wake up and get up lol.
@mirrim52 - my daughter's emotional weakness peaks at bedtime (still) - if anything in the world went wrong, everything did. And talking her out of hysterics is a workout in itself. She's a little better these days, but I've had a few of those over-the-top nights with her (she'll be 12 in May). Good job getting your workout in
Today was my cardio day - my first outdoor run of the season and it felt great. I ran 3 miles in 33 minutes (not bad for me, it's been a while). My knee hurt like hellz afterward, but that's nothing new. It stops after a little bit and goes back to normal. It's a bit limiting, I'm not supposed to run more than a 10K at a time on the high end, staying closer to a 5K is recommended. Evidently I have excessive fluid behind my left knee cap and running (that causes muscles to inflame) applies added pressure that causes pain. They don't want to drain any fluid, though, because I don't have any knee pain at all unless I run for more than about 1.5-2 miles. I'm going to try to fit biking in more to avoid the knee trauma, but I really like my runs.
That was a quite a ramble about not much...0 -
Hi guys.. I have been out of the gym for a while and heading there in a few minutes. Hate going back after I have been gone for awhile. I always feel like the new person again, lol! Trying to find the energy to get my sets done today.. here goes nothing! 1
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@Italiana_xx79 - You'll be fine once you get rolling along, just stick with it! Welcome back
Today:
I've been really struggling with the wake-ups again, not getting enough sleep. As a result I've dropped my 10 minute body movement warmups for now. I'm happy to be getting the lifts in, so when my sleep improves I'll add the movements back.
Squat: 2x5x45, 1x3x75, 5x5x115
Bench: 2x5x45, 5x5x70
Row: 5x5x70
Bench/Row will definitely be bumping up 5lbs next time...I'm debating the squats, but it's almost time, I think, for another 5lb bump.0 -
Yesterday's workout:
squat 5x5 @ 55lbs (I was supposed to move up to 60 but I'm still trying to get my form down)
overhead press 5x5 @50lbs (this was TOUGH!)
deadlift 1x5 @ 100lbs
I also worked on assisted pull ups.
Today was the first day I got dirty looks from the gym rats when I was in the squat rack. I forgot my headphones so I was way more aware of everything in the gym, so maybe they've been shooting me dirty looks the whole time. Lol.
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Still on the deload as I have been so lazy and full of excuses for
the last couple weeks & now I am paying for it!
Squat: 60lb 5x5
OHP: 45lb 5x5
DL: 95lb 1x5
Barbell Curls: 35lb 2x8
Calf Raises: 45lb 3x15
Shrugs: 2x25 DB's 2x10
@idlecrush haha the gym rats don't like us womenfolk invading their territory!
Too bad for them!
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Not good, I've been skipping lately.
Today's workout (I felt so strong):
Squat 5x5 @ 100 lb (yay) - also 1x5 at 95 and then I decided to increase.
Bench 5x5 @ 60 lb
Row 5x5 @ 70 lb (was supposed to do 75 but forgot by the time I got to the gym. I need to text myself these things)
I am having issues. I'm going CRAZY. Has anyone had weight lifting or exercise in general cause the insides of your MUSCLES to itch like crazy for days and days!? Omg I'm dying. Itchies I can't scratch ughhhh. It's mostly in my quads and hips. Going on 4 days now... ughhhhhh!!! I am afraid it's going to start in my biceps and shoulders...0 -
@VeryKatie I have never heard of that!! I hope it resolves itself soon!
I did SL Workout B last night. My first time working out at night in this program. WAY prefer the mornings.
Squats 5x5 @ 80 lbs (this is getting really hard! accidentally grunted out a couple...)
OHP UGH!!!!! Okay so I went to grab the empty bar and couldn't push up on it at all, so I went to the smaller barbell things. I did 1x5@30, 2x5@35, 5x5@40. So then back to the Olympic bar and tried it empty and pushed it up 4/3/4 @ 45. I think I'm maybe getting better but I'm soo frustrated. I watched myself with the lighter weights and am seeing a lot of unevenness between my arms. I think this goes back to my broken collarbone from September. I must not have fully recovered muscularly. So I'll keep cranking but I keep getting really down on myself.
Deadlift 1x5 @ 120lb. Next time will be bodyweight!
Need to run this evening because I haven't in a week!
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Not good, I've been skipping lately.
Today's workout (I felt so strong):
Squat 5x5 @ 100 lb (yay) - also 1x5 at 95 and then I decided to increase.
Bench 5x5 @ 60 lb
Row 5x5 @ 70 lb (was supposed to do 75 but forgot by the time I got to the gym. I need to text myself these things)
I am having issues. I'm going CRAZY. Has anyone had weight lifting or exercise in general cause the insides of your MUSCLES to itch like crazy for days and days!? Omg I'm dying. Itchies I can't scratch ughhhh. It's mostly in my quads and hips. Going on 4 days now... ughhhhhh!!! I am afraid it's going to start in my biceps and shoulders...
@verykatie. Get the app at stronglifts.com. It will track your weight/progress for you!0
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