didjulyke your workout today? - checkin thread
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Hi, I'm a newbie to SL. I'm starting week 1 for the 3rd time (l kept starting/stopping). Anyways...
SL B:
Squats: 5x5 @ 35lbs
OHP: 5x5 @ 35lbs
Deadlifts: 1x5 @ 65lbs
I'm not strong enough yet to use the power rack/bar, which I believe is 45lbs, but I'll get there shortly. For now, I'm using the Olympic bar (I think that's what it's called) which is 30lbs.
On non SL days, I run 3 miles. I also play soccer twice a week. I take Mondays off from all training.
I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?1 -
Stronglifts Workout B
Squat-1X5X 55/65/75/85, 5X5X 90
OHP- 1 X5X 45/50/55/60, 5X5X 55
DL- 1X5X 140
Kettlebell Swing
Russian kettle bell swing-19 X 10 X 30
Walk 1,000 Miles Challenge
5 miles0 -
Hi, I'm a newbie to SL. I'm starting week 1 for the 3rd time (l kept starting/stopping). Anyways...
SL B:
Squats: 5x5 @ 35lbs
OHP: 5x5 @ 35lbs
Deadlifts: 1x5 @ 65lbs
I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?
At what point are you feeling it in your back? As it gets closer to the floor? Is it pain? Deadlifts do work the lower back...
But at 65lbs, are you using small plates on the bar? If so its probably too low to the ground and throwing off your form at the bottom.
Another thing that works for me is to concentrate on my glutes and hamstrings as I'm lowering the weight...trying to use the same muscles to control the descent as I do to lift the weight in the first place.
Can you get a video of you deadlifting? So much easier to give advice.
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Hi, I'm a newbie to SL. I'm starting week 1 for the 3rd time (l kept starting/stopping). Anyways...
SL B:
Squats: 5x5 @ 35lbs
OHP: 5x5 @ 35lbs
Deadlifts: 1x5 @ 65lbs
I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?
At what point are you feeling it in your back? As it gets closer to the floor? Is it pain? Deadlifts do work the lower back...
But at 65lbs, are you using small plates on the bar? If so its probably too low to the ground and throwing off your form at the bottom.
Another thing that works for me is to concentrate on my glutes and hamstrings as I'm lowering the weight...trying to use the same muscles to control the descent as I do to lift the weight in the first place.
Can you get a video of you deadlifting? So much easier to give advice.
Yes, it's at the very end. You're probably right that it's lower to the ground because of the smaller plates. I'll squeeze my butt even tighter as I lower the bar next time
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I'm finally back! It has been 67 days since my last lifting session apparently. And for NO REASON. Ugh. Soo... I deloaded. Here's how it went. I forgot how sexy I feel when I'm lifting. And dancing during the rests lol.
Squat: 85 lb (down from 115)
Bench: 60 lb (down from 65)
Row: 65 lb - still struggling with proper form here but I think I felt it in my traps for the first time today. (down from "doesn't matter" since I was doing them incorrectly).
I did about ten 45 lb good mornings after to see how they would feel. I like them. And I could touch my toes after the session (a rare thing for me).3 -
Hi, I'm a newbie to SL.
hi!I'm not strong enough yet to use the power rack/bar, which I believe is 45lbs, but I'll get there shortly. For now, I'm using the Olympic bar (I think that's what it's called) which is 30lbs.
they're actually both called olympic bars. but the shorter one is the 'womens' bar and the longer one is the 'mens'. idk what the difference is between a 'power' rack and a regular one, now you bring it up.
On non SL days, I run 3 miles. I also play soccer twice a week. I take Mondays off from all training.I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?
a little more knee angle? bum further out behind you? good to notice this early, by the sounds of it.
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this job is going to be a problem unless i force myself to leave AT FIVE every day except in really really dire emergency times. wasn't on the road until after 6, today.
stood up on the pedals today and mashed my way very slowly and deliberately up the whole hill, just because. then i yawned like a crocodile all the rest of the way, but went past home and carried on to the gym for Assistance Reps anyway. it's deadlifts officially on friday with mr t, and i want my 145 when that comes along.
i did 3x12 of both lifts. deadlift at 90lb and press at 35. pretty much nothing else because i was almost too tired to stay standing up, except for a few doses of planks and side planks. i'm GOING to buy me two different foam rollers and an electric 'percussion massager' thing and a huge tub of whey isolate . . . as soon as i figure out how to get them to notice i'm working for them.
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Stronglifts Rest Day
Kettlebell Swing
Week 2 day 2 of 5-week program to increase swings from 7 to 10.
Goblet squat-3X5X 35
Russian kettle bell swing-16 X 10 X 35
Walk 1,000 Miles Challenge
6 miles
I slept through a storm last night and when I went on my walk this morning there were at least seven trees down on the trail I walk.0 -
I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?
Do you place the bar on a couple of stacked plates or steps? I find with the small plates on the bar and the bar resting on the floor, my shoulders round. There are also special plates that are the size of 45-pound plates (so they lift it off the floor a good amount) but weigh less. My gym doesn't have those, but maybe yours does.
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scrittrice wrote: »
I noticed on the deadlifts I have trouble bringing the bar back down to the ground at the end of the lift. I feel like it's pulling on my lower back. Does anyone have any suggestions?
Do you place the bar on a couple of stacked plates or steps? I find with the small plates on the bar and the bar resting on the floor, my shoulders round. There are also special plates that are the size of 45-pound plates (so they lift it off the floor a good amount) but weigh less. My gym doesn't have those, but maybe yours does.
I haven't tried adding a few stacked plates or steps, but will do that tomorrow. Thanks for the suggestion!0 -
Went to the gym last night before coming home to booze (roommates, as our other roommate just moved in now). Had an off day so just picked a random time, so little earlier than usual. Some guys were there lifting but I still did a little filming and might put together a youtube video that includes those clips soon. It was squat day, so that was fun. Though I had forgotten to put down what I needed to do in my notebook so it was a guess-ish on some numbers and such. Legs are a little sore but not too bad considering I hadn't done pause squats in a long time.
Squats - 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Overload - 195 1x15 count
Pause Squats - 3x8 @ 65 at 8 count
Good Morning - 3x10 @ 65
Sumo Deadlift - 1x6 @ 135 and 3x5 @ 165
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time to work well under 30 minutes. time home, not so much
ima blame it on the even-steeper shortcut i took which made me afraid i was going to wheelie over backwards at certain points, only to force me into a long downhill patch that wasted most of the height that i'd gained anyway. #bitter.
tomorrow i get to drive, because it's lifting day. so i'm happy with a week that was all bike and no car, considering how this has only been my third week.0 -
9th workout, end of week 3 doing SL, and the first time I've done it myself without my husband as my workout partner. Felt good except I failed one rep of one set of barbell rows. I'm also having issues with the app. it will tell me one thing on the day of the workout, like, congrats lift 65 pounds next time, and then when I get to that day it tells me to lift less. Here's what I got done today:
Squat: 2x5@45, 5x5@75lbs
BP: 5x5@60
ROW: 5/4/5/5/5@65lbs
Planks: 4@30seconds
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Are you pressing "finish" on the app when you've done your workout - if not, it might be thinking you haven't completed everything and assuming you need to deload? I've had a couple of times when I've forgotten to "finish" the session off. Good work with working out yourself. Its quite empowering, I think, (well, for me it was anyway, even though I love the times that we *are* at the gym together).0
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kimiuzzell wrote: »Are you pressing "finish" on the app when you've done your workout - if not, it might be thinking you haven't completed everything and assuming you need to deload? I've had a couple of times when I've forgotten to "finish" the session off. Good work with working out yourself. Its quite empowering, I think, (well, for me it was anyway, even though I love the times that we *are* at the gym together).
I think I am pressing finish but I will be careful to make sure. Thanks!!! It did feel empowering although I wasn't too impressed with how many men wanted to be friendly compared to when I'm there with my husband. Lol0 -
I got through my first week of resuming SL. I worked the program for about 6 weeks before falling off the wagon before, and I never could complete 5x5 OHP @ 45lbs during that time! But today I DID IT!! I'm so excited and no one I talk to in real life cares, haha. I've been rock climbing again so I think the strength/mobility from that is helping in a huge way.
So today was SL workout B
Squats: 5x5@55lb
OHP: 5x5@45lb (I'll try going up 2.5lb on this) and YAY
Deadlift: 5x5@100lb
I'm hoping to make this weekend an active outdoors one with some white water rafting, hiking, and biking. We were going to hike a 14er (a mountain in Colorado over 14,000 feet) but the weather was looking better up here. I'll get more sleep this way so it's all good!
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I took my dh to the gym today. He is not a gym person at all, but was so nice to work out with him. I should have gone up on barbell row but he found it heavy so I left it, and we went up on bench since he felt it was light, and it was great since I was able to do it! I'm going back to my normal program from Monday, but was nice to play around a bit.
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I'm a long time lurker, but finally tried workout A yesterday. The rack was taken, so I used the fixed barbells for squats and rows.
Squats 5x5 50 lbs
Bench 5x5 45 lbs
Rows 3x5 50, 2x5 60 lbs
I was on my lunch break and no time to wait for the rack.
Thoughts: it was humbling to realize how heavy the bar feels. I did body pump for a while last year, so I didn't think I would struggle that much. Yeah, I knew those bars were really light, but still...
I tweaked my thigh during squats, but kept moving and stretching and it got better. Need to warm up more. Tweaked my wrist getting bar over my head for squats, so will wait on the rack next time. Shoulder hurt before I was even done, from old injury, but already better so I think I need this to rebuild my strength.
Oh, and DOMS is brutal today, but I rode horses last night and today. Planning to ride tomorrow as well but may need much ibuprofen. Tell me it gets better?!1 -
hoyalawya2003 wrote: »
Oh, and DOMS is brutal today, but I rode horses last night and today. Planning to ride tomorrow as well but may need much ibuprofen. Tell me it gets better?!
For me, DOMS got better after a few weeks and after a couple months I rarely had painful DOMS! I kind of miss it actually0 -
I really need to start lifting in a gym for safety. I had a split second where I thought I couldn't get up from a squat and that would have involved weights being thrown on my concrete basement floor. I just don't know if I would stick with my schedule as well though, if I have to dress in public clothes to go workout.0 -
sigh. trainer day and i should be more cheerful, but demoralizing day at work full of PEOPLE. all TALKING AT ME. fives week and mr t's idea of my weights is not the same as mine, once again. his is lower but i went with mine for deadlift because the math was easier
press 45/55/60
deadlift whatever/whatever/145.
i did turkish getups, eccentric pullups and 3x6 rows with 65lb, trying to keep my form more honest than it's been since i got back on the bike. sad that the deadlifts were as hard as they were. sad about the same thing on the press.0 -
Stronglifts Workout A
Squats- 1X 5/55/65/75/85, 5X5X 90
BP-1X5X 55/65/75, 5X5X80
BR- type X5X 85
Kettlebell Swing
Russian kettle bell swing-22X 10 X 30
Walk 1,000 Miles Challenge
5 miles0 -
I really need to start lifting in a gym for safety. I had a split second where I thought I couldn't get up from a squat and that would have involved weights being thrown on my concrete basement floor. I just don't know if I would stick with my schedule as well though, if I have to dress in public clothes to go workout.
You have to use a squat rack! What clothes do you think you'd wear? I wear yoga pants and a t shirt on the regular. But I know the gym can be intimidating.0 -
hoyalawya2003 wrote: »Oh, and DOMS is brutal today, but I rode horses last night and today. Planning to ride tomorrow as well but may need much ibuprofen. Tell me it gets better?!
Hi! I'm newish too. I am starting my fourth week and really no more DOMS. I also deloaded once to fix my form in squats and that made all the difference in how much soreness I was feeling in my thighs.
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Stronglifts Rest Day
Kettlebell Swing
Week 2, day 3, of five-week program to increase reps from 7 to 10, using the 35 pound kettle bell.
Goblet squat-3X5X 35
Russian kettle bell swing-19 X 10 X 35
Boy, is that Kettlebell ever heavy when I first lift it up. But, I make sure I have excellent form, and grip, and when I do my swing it is a piece of cake!
Walk 1,000 Miles Challenge
5 miles0 -
You have to use a squat rack! What clothes do you think you'd wear? I wear yoga pants and a t shirt on the regular. But I know the gym can be intimidating.
Pajamas lol. Also, my 7yo works out with me and she wouldn't be able to in a gym.
But I should go to the gym once a week at least. 0 -
You have to use a squat rack! What clothes do you think you'd wear? I wear yoga pants and a t shirt on the regular. But I know the gym can be intimidating.
i wear awful stuff in the gym. about the only thing that sets a standard in my head at all is afterwards i like to do things like errands and groceries. so it's definitely not the gym that makes me check myself at the door.
afaik, the only etiquette rule people appreciate is 'don't make us look at your skin'. nobody's there to conduct a social life.0
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