M(ar)uch Lifting is good for you!
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deadlift - 2x10 @ 135, 1x8 @ 175 and with belt 1x8 @ 195
stiff leg deadlift on step - 2x8 @ 145
yates row - 2x8 @ 75
cleans - 2x8 @ 55
one arm db row - 2x12 @ 30
wide grip lat pulldown - 2x10 @ 60
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Active rest day did a 1.5 mile hike with my 20 pound pack aka baby. Excited to try and complete my squats tomorrow5
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-13X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Still above freezing! Today I am taking a minimum of 2 - 2 mile walks.4 -
@SarahMorganP Following up with an ENT sounds like a good idea. Those headaches sound miserable!
@NKoz82 Wow, that's a quick progression to already hit 135 on squats!
Made it back to the gym today and my back is feeling much better. I got a massage on Friday which hurt like hell but also felt good (holy IT band, Batman). I actually walked out with a membership so I'll be making it part of my overall self-care plans, as long as I can afford to.
Out of an abundance of caution, I lowered the volume on a couple of the lifts today. I also spent the weekend obsessively watching videos on proper deadlift form, so I'm feeling good about going back to those on Weds. For today:
Squats 3x3 @ 150. The lower volume made these very manageable, and I really focused on glute activation. I may try to up reps by one each time I do them this week so that I end at 3x5.
Benchpress: 1x5 @ 80, 4x5 @ 82 with the skinny bar. Skinny bar flew up even with the heavier weight--search me why it matters so much. It's definitely a heavier bar but works so much better for me for upper body.
Wretched rows: 3x5 @ 102. I mathed wrong, this should have been 97 but I was lazy and didn't feel like changing the weights once they were on the bar.7 -
tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
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SL yesterday and today. Yesterday was not a good day, felt very tired (cleaning all day Saturday and late n'aimer night). Couldn't make it through any of the sets and could only think about crawling in a corner and sleep.
So went back today after loading up on brown rice and chicken and it all went much better:
Squat: 5 37.5kg - up to 40kg next time
Bench: 5 x 27.5kg - first time at this weight and felt good
Rows: 54454 x 32.5kg - still heavy not sure my form is ok, will have to watch some more videos.
Also strange new guy at the gym. Think he's a pensioner and has lots of time in his hands and is much too social to my liking. He was waiting for the squat rack so sat behind me during my entire workout just waiting and staring (and I'm sure he didn't get my best view2 -
tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
I am no expert, but I think that if you can do less at a higher weight... there's nothing wrong with that. What's the overall goal?
Has anyone here done a bulk cycle while using SL 5x5? (Rest day for me - busy with kids).2 -
Apparently if you post a message from you phone and include a smiley everything that follows the smiley is not posted. 2nd time this happened.
Anyway I was not happy with him just sitting and staring there.1 -
All of you ladies are killing it this weekend! So excited to be on this journey with all of you.
@Stella014 Creepy guys at the gym
@jowaring Sounds like you could also keep it at 118 and add on sets until you get them with good form.
StrongLifts day! Week 5 workout 1.
5x5 squats 110 (WU: 1x5 45, 1x5 65, 1x5 95)
5x5 BR 75 (WU: 1x5 65)
3x5,2x4 BP 65 (WU: 1x5 45)
So finally I have surpassed my original squat max (3x8 105). I did 6mo of bodypump and mayybe 4 barbell workouts with my weightlifting coworkers (where I figured out my maxes) to get comfortable with the movements and logistics before starting SL. I feel good, yet I wrongly assumed it would have been easier to pass my squat max. I guess I spent a lot of effort practicing in the first few weeks and recovering from fatigue from weightlifting consistently in the last few weeks.
Today I had my first BP fail in the gym on my first try of 65 lbs! I guess this is for all the years I have neglected my upper body.
I practiced the BP roll of shame which was a video @fanncy0626 posted awhile ago. It was super useful, thanks for posting it! One of the guys who I saw doing pushups with two 45lb plates on his back and benching 2x my squat commented that he could help spot me. It was super nice but also left me feeling a bit inadequate. I got it together and tried to finish strong. I didn't realize you are supposed to wait 5min after a failure. Will definitely do that next time.
Definitely think after this week I'll decrease to 2x a week and 1x of bodyweight/calisthenics. I'm thinking pushups, assisted pullups, and jumpsquats onto a bench. Any recommendations?6 -
Bleh.
I'm cutting so I didn't feel quite as strong. Cut back to 70 lbs on deadlift. (2 x 5). I did try it at 100 lb but did 1 x 4 instead of 1 x 5.
I could do 70 lbs on barbell row though (5 x 5).
And - my left hip/left lower back hurt! It had started sometime after my Sunday run - I felt great after the run but after I sat for awhile and stood up, I felt some pain, but it went away.
Well, until I was straightening up after the deadlifts. BAH!
OHP felt a bit weak - still at 30 lb. also did 5 x 5 @ 12.5 lb dumbbells
Squats - up to 5 x 65 lb and could have done more, with my form much better. Took off my shoes and it was a big help! But was worried about the hip so didn't go higher.
I'm not sure if this problem is from the hip (gluteus medius) or lower left back. Or maybe piriformis or SI joint? Will have the sports massage peeps figure it out. Pain is just behind my hipbone (trochanter) and goes down and back from there. Also up into the lower left quadrant of my back.
And I saw a guy deadlifting 405 lb. I know there are folks on these boards who do more, but you don't tend to see those folks at my gym.3 -
Keep it up, everyone! Happy spring
I'm back at school (aka where my gym and doctors are) after spring break spent resting with family. My plan is to do bench and OHP in the gym Wednesday. They are also doing free body fat testing Wed and I'm curious so I will go. Second chiro appointment is Friday, hopefully they give me the go-ahead to try to get back into leg workouts.4 -
@jen_092 I would def get body testing. It costs $60 at my gym.0
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amyinthetardis1231 wrote: »Skinny bar flew up even with the heavier weight--search me why it matters so much.
stronger grip? i go the opposite way: i could probably match fingertips with all the men in t-space, and overmatch about half of them. i have huge hands for a person my size, and i'm useless with mr t's special skinny bar that a lot of his women lifters do better with. i just can't get my hands solidly closed around it.
i fixed my bike puncture yesterday and it was just a puncture instead of a rotted tube or a massive npatchable blowout, so that was good. on the other hand, after i put the tire back on, there was still a little part of the bead sitting up on the rim (instead of being all the way down inside it). so that was bad. like a little hump or bubble in the tire's circumference. i rode up to the gas station yesterday and inflated it properly, and i was hoping that would settle it all the way in with the added pressure, but nope. flumpawhumpbump all the way in to work. on top of that, i may have borked up the alignment of my front wheel a bit, so the ride in was under mild braking drag the whole time
still, i got to work and got back up the hill in not that far off my regular time. went and did 5x10@105 deadlifts once i got to the top of the hill. i was feeling pretty fat and sassy with myself and my life before that, but 50 deadlifts has a way of taking some of the bounce out of you.
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Katiebear_81 wrote: »tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
I am no expert, but I think that if you can do less at a higher weight... there's nothing wrong with that. What's the overall goal?
Has anyone here done a bulk cycle while using SL 5x5? (Rest day for me - busy with kids).
its happened the last few sessions since moving up from 100 lbs, the first 3 sets go ok then my legs get tired and I'm leaning forward too much and my back starts doing the work. My overall goal is to get stronger and lose some body fat and then try to build more muscle.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
50°F yesterday and only half of that this morning! I am still walking! Getting ready for the first of my 2- 2 mile walks. I just have to dress warmer!
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@canadianlbs I'm sure you're mentally fat and sassy, knowing you worked hard and accomplished much. Great job!
@jen_092 is that hydrostatic or DEXA?
Good jobs in general!
Owww! My back is killing me (moved up in weight on barbell rows and rep number on lat pulldowns. Plus I hurt my left hip/lower back AGAIN! all I ask is to get stronger, is that too much to ask??
At least the back soreness is DOMS. that's the good news.
I'll ask my sports massage therapist if I should come in while the area is still sore or if I should wait. Perhaps if he works around it, something connected to the area can be helped and that in turn will help.0 -
@lkpducky congrats on moving up your rows and pull downs! Sorry to hear about your back and hip though! I hope you find out what is going on. The sports therapist should be able to let you know what is going on. Probably a good idea to go in.1
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Bleh.
I'm cutting so I didn't feel quite as strong. Cut back to 70 lbs on deadlift. (2 x 5). I did try it at 100 lb but did 1 x 4 instead of 1 x 5.
I could do 70 lbs on barbell row though (5 x 5).
And - my left hip/left lower back hurt! It had started sometime after my Sunday run - I felt great after the run but after I sat for awhile and stood up, I felt some pain, but it went away.
Well, until I was straightening up after the deadlifts. BAH!
OHP felt a bit weak - still at 30 lb. also did 5 x 5 @ 12.5 lb dumbbells
Squats - up to 5 x 65 lb and could have done more, with my form much better. Took off my shoes and it was a big help! But was worried about the hip so didn't go higher.
I'm not sure if this problem is from the hip (gluteus medius) or lower left back. Or maybe piriformis or SI joint? Will have the sports massage peeps figure it out. Pain is just behind my hipbone (trochanter) and goes down and back from there. Also up into the lower left quadrant of my back.
And I saw a guy deadlifting 405 lb. I know there are folks on these boards who do more, but you don't tend to see those folks at my gym.
My recent hip stuff has felt better after I get into all the sore bits in my glutes with a lacrosse or floor hockey ball.
Tonight is gym night! Yay! Still on modified squats, and will probably pull the deadlift back to 65 lbs. I see the physiotherapist again tomorrow... so we'll see how I feel tonight after the workout, and what she says tomorrow.3 -
canadianlbs wrote: »amyinthetardis1231 wrote: »Skinny bar flew up even with the heavier weight--search me why it matters so much.
stronger grip? i go the opposite way: i could probably match fingertips with all the men in t-space, and overmatch about half of them. i have huge hands for a person my size, and i'm useless with mr t's special skinny bar that a lot of his women lifters do better with. i just can't get my hands solidly closed around it.
I'm wondering how much it relates to grip strength--I'm only 5'4 and have pretty small hands, so the skinny bar definitely fits into my hands better--and how much may be that the bar seems to have a different balance? I'm not sure if it's any longer than the standard ones, but the balance of the weight feels different, which may also affect how it feels going up. If I see my trainer this week I'll ask him about it.
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