The august ladies' August check in and chat
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50kg 3x5 squats, this time with flat shoes on.. not sure it made much difference tbh, I still worry I 'good morning' a bit on the way back up..
37.5kg 3x5 bench my nemesis, defeated (just!). proper rests were the trick! now, do I re-do this weight next time, go up as scheduled, or go up in fractions?!
45kg 3x5 pendlay row. still feeling good on this
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Well, August was AWFUL for me! I tried messing with my calorie goal, went too low. Too low combined with lots of extra activities = tired, fatigued, caught a nasty virus cold, etc. etc. being super busy and fatigued = little to no exercise.
Started a new part time job with the goal,of biking to work (it's just a mile down the road), that lasted a week before I was too tired and sick to ride my bike even.
Food logging went out the window.
September will be better. If I can get right of this congested cough!0 -
I bumped up my weights yesterday too:
Squats: 95 lbs (5x5)
Bench: 60 lbs (5x5)
Rows: 60 lbs (5x5)
I have to admit that my form wasn't the best, so I am going to stick around here for a while.
Also, my deadlift from Saturday was 105 lbs. I like deadlifting more than my bodyweight!0 -
What is "Good Morning"?0
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Ok ladies... I am having an issue. I am not progressing in a few of my workouts. Ideas why?
Row i cant seem to get above 95- most I have done was like 105 and it really didnt go so well
Squat - Highest weight ever 115 and that was crazy heavy. I went back down and have been trying to progress but no such luck. 95 is the highest I feel comfortable at without back pain.
I have been eating at increased calories and such for a while now-- My diary is open feel free to check there and see if that is where my issue is. Any suggestions or opinions are welcomed.
Yesterdays workout
Squats 4x5 80lbs - havent been doing 5x5 to save on a little time and got kinda bored since I do them every workout.
bench 5x5 85 lbs
rows 5x5 95 lbs
chest and tricep accessory work ( chest flys, tricep dips, tricep extension, etc)
From this thread: http://www.myfitnesspal.com/topics/show/1082252-strength-gains-2-weeks-in
You may need to reevaluate some things. Eating enough calories? Enough rest? Resting long enough between sets? etc
The novice phase can last as long as three to nine months, though, so milk it for all it's worth while you can.
Hey bumblebums, jumping in with a q, (sorry for hijacking, maegmez!) if I have not seen linear improvement for nearly that long, any thought on why that might be? I was able to increase by 2.5kg/5lbs only 3 or 4 times, if that before feeling like I hit a wall. Am still increasing (very slowly now, a kg a week, if that), but maybe that still falls within the norm of n00b gains?
Speed doesn't actually matter to me, it's not like I can change how my body wants to progress, but just curious vis à vis what you said above!
(It is possible I just need to eat more. I am aware that my feeding lags behind whenever I get careless.)
It's hard to know without more information. But it's important to eat enough (maintenance or more), sleep enough, rest plenty (no half-marathon training between lifting sessions), and have good form--otherwise what I said does not apply. One way to tell when the linear nature of gains breaks down when you start regressing--that is, you are unable to lift weights you could previously do.
Edited by bumblebums On August 26, 2013 11:03 am
That being said, what helped me jump from 95lbs to 100lbs on rows was a few workouts doing 3x8 @ 95lbs. I think I did it for 3 workouts and then tried 100lbs @ 3x5 and didn't have a problem.
Erin- I had my bf watch me and he said I am parallel and look good but he really is no expert so I may have someone who know what they are doing watch me.
Chubby- I will reevaluate my sleep and such because lord knows I don't get enough of that!! And when i do sleep it is not a good solid rest. I could definitely give the 3x8 a go at though. My diary is public so as far the calorie intake goes I think I take in a decent amount but I could be wrong. I usually take in anywhere from 1400-1800 jsut depends on the days and such.0 -
What is "Good Morning"?
http://www.bodybuilding.com/exercises/detail/view/name/good-morning
This happens when you bring your butt up out of the squat before the rest of your body (from my understanding). I've caught myself doing this a few times.
@sugar: I'd definitely look at sleep and, honestly, maybe bump your calories up a little and see what that does. Maybe shoot for 1900 or 2000.
Workout A today
Bench: 105 3x5
Row: 105 3x5---these felt insanely easy, so definitely increasing next go around.
Squats: 165 1x5; 167.5 2x5---did these last as the was a dude actually squatting (correctly too!!) in the rack. I was toying with jumping to 170, but wasn't feeling it through the warmups. Did one set at 165 and felt I could do a little more, so did 2 at 167.5. Got a little good morningy on the last rep or two, but I was wiped out.
I haven't been sleeping well the last few nights and am suffering from lack of appetite today. Normally, I'd consider this a good thing (too fat!), but I don't like the way I'm feeling right now.0 -
frick!
the weight calculator http://www.health-calc.com/diet/energy-expenditure-advanced I only just saw automatically assumes you are a bloke! I changed it to woman and it dropped my numbers to 1541 BMR and 2272 TDEE. That's a lot less wiggle room than I thought lol!0 -
oh my goodness. the spinach/mushroom/onion/garlic oil/philly THING I made yesterday is SOOOO GOOOOOD I could eat it several times over! good job I've enough to eat it 6 times eh?
325g/serving, 220 cals, 10g carbs, 13g fat, 13g protein.
my 2 medium hard boiled eggs were 156 cals and almost identical fat and protein, so not bad for SO much more deliciousness (and I lurve my boiled eggs!) 0 -
Lol, sounds delicious. I have no food stuffs to report except that now I'm all stuffed from food (since going on maintenance). I keep forgetting and falling behind. Argh, it's hard without pigging out on any old crap.oh my goodness. the spinach/mushroom/onion/garlic oil/philly THING I made yesterday is SOOOO GOOOOOD I could eat it several times over! good job I've enough to eat it 6 times eh?
325g/serving, 220 cals, 10g carbs, 13g fat, 13g protein.
my 2 medium hard boiled eggs were 156 cals and almost identical fat and protein, so not bad for SO much more deliciousness (and I lurve my boiled eggs!)
This morning's workout:
Squats 5x5 @ 32.5kg again to work on my form (as evidenced by my form check video at long last). Now I know what I need to work on. Was surprised though that the weight felt so much lighter than last day. I think the problem is my long-running/endurance workouts that keep falling on Sundays right before my Monday lifting. It's exactly what NROLFW said not to do. I'll look into switching my sched around a bit after I get back from my 3 weeks in Canada without lifting (ack!!!).
Bench 5x5 @ 25kg (deloaded): at least I was able to do all five sets this time. I think eating/resting helped.
Pendlay rows 5x5 @ 30kg (deloaded): I started with a few reps at 32.5, but it was so hard I didn't want to waste my time doing sets of 1 rep only. Went down to 30kg and completed the 5x5.
That's all for lifting until September 23rd! How will I live! I may have to scrounge up some day passes to a local gym. But I did also commit to doing P90X again with my mum while visiting, so while I may not have enough left in the tank for occasional gymming, hopefully I will stay relatively fit and not lose everything by way of lifting technique. Will stick around here to chat though!0 -
I love the idea of my bum saying "good morning" on a squat!!! makes me laugh - although not good form - so no "bum " good mornings from me.....
So today
Squats 5x5@77.5kg/170.8lbs
Ohp 5,5,5,4,5@25kg/55lbs (took longer breaks in-between 2.5 mins, 2 mins on failed set of 4 and then took 3 before last set, got too impatient on my 4th set.... so close to finally doing 5x5 - good things come to those who wait... next time I will wait!!)
Deadlift 1x5@80kg 176.3lbs
Accessories - 13 full push ups - nose to floor!!! (PR!!!), 3x 1min planks, 3x6 inverted boyd weight rows, 7 chin ups, 4 no feet chin ups, 190 air squats (80, 60, 50) , 30 sit ups
Eggy philly think sounds fab - eggs are my favourite food stuff - I eat 3 every single morning - nom, nom, nom - and keep meaning to add good stuff to them!!
Calorie stuff is the hardest thing in the world - I can't even count how often I have changed mine, tracked exercise, not tracked, linked my fitbit, unlined it - I have no clue as to what my activity level is... ho hum. But as long as my arms keep looking good - I'm going to keep doing what I'm doing right now...xxx
Happy lifting you awesome bunch.0 -
Workout started very ugly tonight. My company was somehow dragged into drama and bad-mouthed repeatedly, even though we weren't involved and have no idea what the situation was. So I was in a pissy mood. Don't try to lift when you're pissy. Thank god I warm up with just the bar first - I nearly fell while squatting. I had to kind of fling a leg out and the bar landed across the back of my neck. Didn't hurt at all, just shook me for a minute. I almost decided not to lift tonight, but instead stood and meditated for a few minutes, just doing some deep-breathing and centering. I was much better after that, fortunately.
Squats 85lbs
OHP 60lbs (same as last time, but OHP is such slow progress)
DL 125lbs
I'm childishly excited because the next time I deadlift it'll be 135lbs, and you know what that means? The big girl plates. The real plates. The 45lb-ers. It will be awesome.0 -
Big girl plate, how fun! Love it!!!
I went light on my squats & OHP today since I was going for a PR with my deadlift today- and I nailed it! I can tell I've cut back on my cardio this week!
Squats: 3x5 115 lbs
OHP: 3x5 65 lbs
Deadlift 1x5 209 lbs
2x2 chin-ups
4 sets of 40 crunches- 2 sets Swiss ball, 1 set reverse, 1 set bicycle
planks & prone cobra
& I walked 2 miles0 -
Hey ladies... I hope to get back on track sometime soon. Going through some bad times right now.
Sorry sweetie. Go take care of what you gotta. The weights will still be there.
I'm beginning to make friends with the fact that if I want to move under my own power in my old age, this isn't going to be a journey of "let's exercise for 6 months and drop some weight and then go back to sitting on that couch." No ma'am. This is going to have to become an active, life-long lifestyle.
So now I'm just focusing to get moving every day in some way. Added some extra yoga to my plate which is helping. Got on a bike ride after my lifting session on Monday. Broke out the kickboxing Kinect game yesterday and went for it.
Just keep swimming ... swimming ... swimming ..
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Yay Dory! Even if your memory goes in old age, you'll still be fit and swimming about!Just keep swimming ... swimming ... swimming ..
Hill sprints day, did 6 x 2 minute sprints, 7 km total run. I can feel my fitness level going up, I could have run a bunch more easy kilometers, but I was running late for work. Boo work. Always getting in the way!!!0 -
Hey ladies... I hope to get back on track sometime soon. Going through some bad times right now.
Sorry sweetie. Go take care of what you gotta. The weights will still be there.
I'm beginning to make friends with the fact that if I want to move under my own power in my old age, this isn't going to be a journey of "let's exercise for 6 months and drop some weight and then go back to sitting on that couch." No ma'am. This is going to have to become an active, life-long lifestyle.
So now I'm just focusing to get moving every day in some way. Added some extra yoga to my plate which is helping. Got on a bike ride after my lifting session on Monday. Broke out the kickboxing Kinect game yesterday and went for it.
Just keep swimming ... swimming ... swimming ..
MAN I LOVE DORY!!!!!!
Ok so I am getting kind of tired with the same ol same ol. So I decided to switch it up a bit. I get bored easily and doing the same workout 3 days a week is getting a little old. Last night was a leg accessory day, so I decided to do SL on squats and deadlifts only with leg accessory work. I enjoyed the change. So here is how it went.
I did what I call the "birthing machines" to work inner and outer thighs 4x10 at about 70-80 lbs on each machine
glute bridges 4x10 w/45lb barbell
squats 5x5 80lbs
deadlifts 1x5 145lbs
leg press 3x10 190lbs
calf raises 4x10 60lbs
I am also going to have back and bi day where I will do my bench and rows, and chest and tri day and i'll do OHP. All accompanied with accessory work. This way I can take a little break from SL, but still lift heavy and weight train.0 -
Fricking good morning ing out of squats. Any advice or is it deload time yet again?!0
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Love that baby!
Squats 3x5 at 52.5kg but good morning issues. Hayelp! As Penelope pitstop would say..
OHPs 3x5 at 27.5kg, think the wiggle is coming but I can feel my lower back, not sure if it is these or the Deadlift..
Deadlift warm-up 3 at 60kg then 5 at 70kg. Think these are ok but not sure. that extra ten kg is certainly noticeable though!0 -
Squats 3x5 at 52.5kg but good morning issues. Hayelp! As Penelope pitstop would say.
Squats aren't good mornings, and good mornings aren't squats. So pick one, and do it properly, at whichever weight you have to. If you need to deload, then do it.Last night's workout was such a ****show that it actually got all the way back around to funny.
That was awesome. Love that baby too. Lifting is this journey that takes you anywhere from "BAM! How awesome was THAT!" to "OMG that was so full of fail, I'm going to drown my sorrows in a tub of ice cream", and every place in between. That's part of the allure, really. Never a dull moment. :flowerforyou:0 -
Love that baby!
Squats 3x5 at 52.5kg but good morning issues. Hayelp! As Penelope pitstop would say..
OHPs 3x5 at 27.5kg, think the wiggle is coming but I can feel my lower back, not sure if it is these or the Deadlift..
Deadlift warm-up 3 at 60kg then 5 at 70kg. Think these are ok but not sure. that extra ten kg is certainly noticeable though!
Here's a link to Bret Contreras blog. There's probably the right advice for you and your squats in here somewhere, if not this post, then one of his many... He's pretty clued up and knows his sh1t!
http://bretcontreras.com/muscle-strengthening-doesnt-fix-form-motor-control-training-does/0 -
Thanks dani, I've never intentionally done a good morning! My hips are coming up faster than my back so not sure if it is a posterior chain issue or core poblem.. I will go back down but guess I need to do some kind of support work to avoid this as I build back up?0
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Thanks dani, I've never intentionally done a good morning! My hips are coming up faster than my back so not sure if it is a posterior chain issue or core poblem.. I will go back down but guess I need to do some kind of support work to avoid this as I build back up?
Here's another Bret Cjdhdbdgsns (I forget his surname!) information document about lower body progressions. I hope it opens for you. I had to give him my email address to read it, so I'm being naughty.
http://bretcontreras.com/wp-content/uploads/List-of-Progressions.pdf?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=New+Progressions+List!
I dunno if it will help, but I bet something he has written somewhere will. He's bloody smart!0 -
fascinating, thank you, although some of it is Greek to me! SL is literally my first experience of lifting, and I've stuck to the 5 movements from the start, so the idea of adding in other things is a bit scary. Glute bridges I could do, no box at the gym (or dowel for that matter!) but I guess the broom at home might be pressed into use instead 0
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I've been known to take the spider head off the end of the spider web broom to practice squats at home. It's a bit light and I thinkive bent it!0
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I know you've probably read it lwoodroff , but ripptoes book starting strength is pretty awesome for explaining squats (some of the muscles stuff flys over my head and is a bit too technical for my dyslexic brain to keep track off)
I worry sometimes, that I read too much and don't actively put what I've read into practice, or I confuse myself by doing an info overload - you'll get through this - just really focus on your form, stay safe and your get there. What I tend to do is actively "squat" all the time - pick something up off the floor - squat, get something out of a lower kitchen cupboard, squat. That way I am mentally aware of the movement and how it feels and then I try and replicate that with the bar.
today
Squat 5x5 @ 80kg / 176.3lbs PR!! (scared myself with these big time for fear of being squished/trapped, but also happy this is the most I have squatted!! hurahhh!)
Bench 5x5 @ 27.5kg/60.6lbs
Row 5x5 @ 27.5/60.6lbs
Usual accessories - tried to hit 14 push ups, collapsed.., 39 full site ups, 39 reverse crunches, 3x6 body weight rows, 6 chin ups (floor to door) 3 no feet chin ups, 156 air squats.
Have a lovely weekend lifting ladies.0 -
thanks, but my entire reading has been tameko's posts lol..
also, my bodyweight/lower weight squats are just fine, it's only with heavy weight that they start to break down, which is why I'm wondering if it's a supporting muscle issue, or what. guess I need to get some video done again!0 -
Thanks dani, I've never intentionally done a good morning! My hips are coming up faster than my back so not sure if it is a posterior chain issue or core problem.. I will go back down but guess I need to do some kind of support work to avoid this as I build back up?
It could be either. I've personally gone to a lower weight 3x8 and am working my way back up that way, to let my core catch up because it's still not stable enough for my personal taste. The lower weight and slightly higher rep lets me really focus on form, tighten everything up, and make sure I lift stuff the way I'm supposed to. And 3x8 is 24 total reps versus 5x5 being 25 reps, so 1 rep difference is like whoop-dee-doo-dah, who cares? If I can't lift something with good form, then it's not getting lifted, period. I'm not following any schedule except my own.
You're really only lifting as heavy as your weakest muscle involved can support that lift. So my advice to you, and everyone in this thread is, as usual, to never, ever compromise good form in the name of adding weight to the bar. It's simply not worth it.
If you need to do additional core work, then do it. Try some planks, or maybe add in some Pilates or Yoga (you should really be doing flexibility work anyway). Alternately, dropping weight down and working your core via weighted squats is fine too, but you will have to be patient with yourself and let your core catch up. No shame in doing a major deload and honoring your body as a whole and letting it perform properly without compromising anything.
I'm personally taking a 3-prong approach to fitness that involves strength, flexibility and endurance. I personally think all 3 are necessary and should be integrated into any fitness program in some way. That's why I'm currently only lifting 2x/week, because my endurance is so bad and really needs to be built up, and this week I've done Yoga every night, which really helps with the tightness that builds up during the day and lets me relax enough to get a solid night's sleep.
Maybe it's time for you to spread your wings a little and explore other things? Mixing things up is really rather fun and keeps things lively and challenging, so don't be afraid to do it. If you need help adjusting your program and adding a few things into the mix, let us know. I'm sure our combined knowledge and experience can help you figure things out. 0 -
Lydia - I am going to echo what Dani said. You've been lifting for a while now - I don't know that SL is really intended to be a long term progression program. Chances are that your body has reached a point where it needs a somewhat different approach - something more periodized (basically, changing intensity and volume throughout the week). I highly recommend the Texas method - it's all the same lifts (unless you decide to swap rows for power cleans), but it incorporates active recovery days and intensity days. Between eating enough and switching to Texas, I was able to break through every plateau I was on, plus improve my form, AND have more fun. All of which are important!
Last day of Texas for me:
Squats 1x5 @ 200
OHP 1x3 @ 85. I actually did 4, but I had a guy spot me, and he helped more than I wanted him to do on the last one.
Power Cleans 5x3 @75
Pushups 25 - not my best effort, but those ohp's killed my arms.
I'm gonna take a week off, and then move on to Wendler. I want to thank everyone here for all of the amazing advice and support you have given me over the last 6 months. You all are fantastic people who do great things every day! I may still pop in from time to time to see how you all are doing, but otherwise I'll be off in to new adventures. Thanks again, and keep lifting!0 -
ladies, I know you are right, but I don't wannnnaaa... but I gotta.
I started SL in March, so it's not even 2 cycles yet with quite a lot of disruption, but it is becoming 'safe' I guess. I like the structure, I like that I don't have to think too much or find too much equipment to use...
but I'd certainly be open to the concept of lifting 2x/week (in whatever guise) and doing something else the third time. Don't say yoga though, please! I probably need to do a little more cardio (you're right, my stamina has taken a beating..) - again, without a structure or goal it's very hard to be bothered!
So, open to suggestions if they are easy to follow I'll start a new thread though!
Thanks for being straight-shooters ladies 0 -
Texas would NOT be a big jump for you. You still squat every day, just not so much all the time. And you still do benches and OHP and deadlifts - no new equipment needed. Texas also gives you the opportunity to build in a little more cardio two days a week, as you get your lifting done pretty fast on Wednesday and Friday. Go ahead and read about it in Tameko's sticky - it's not as scary to switch as you might think!0
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Thanks dani, I've never intentionally done a good morning! My hips are coming up faster than my back so not sure if it is a posterior chain issue or core problem.. I will go back down but guess I need to do some kind of support work to avoid this as I build back up?
It could be either. I've personally gone to a lower weight 3x8 and am working my way back up that way, to let my core catch up because it's still not stable enough for my personal taste. The lower weight and slightly higher rep lets me really focus on form, tighten everything up, and make sure I lift stuff the way I'm supposed to. And 3x8 is 24 total reps versus 5x5 being 25 reps, so 1 rep difference is like whoop-dee-doo-dah, who cares? If I can't lift something with good form, then it's not getting lifted, period. I'm not following any schedule except my own.
You're really only lifting as heavy as your weakest muscle involved can support that lift. So my advice to you, and everyone in this thread is, as usual, to never, ever compromise good form in the name of adding weight to the bar. It's simply not worth it.
If you need to do additional core work, then do it. Try some planks, or maybe add in some Pilates or Yoga (you should really be doing flexibility work anyway). Alternately, dropping weight down and working your core via weighted squats is fine too, but you will have to be patient with yourself and let your core catch up. No shame in doing a major deload and honoring your body as a whole and letting it perform properly without compromising anything.
I'm personally taking a 3-prong approach to fitness that involves strength, flexibility and endurance. I personally think all 3 are necessary and should be integrated into any fitness program in some way. That's why I'm currently only lifting 2x/week, because my endurance is so bad and really needs to be built up, and this week I've done Yoga every night, which really helps with the tightness that builds up during the day and lets me relax enough to get a solid night's sleep.
Maybe it's time for you to spread your wings a little and explore other things? Mixing things up is really rather fun and keeps things lively and challenging, so don't be afraid to do it. If you need help adjusting your program and adding a few things into the mix, let us know. I'm sure our combined knowledge and experience can help you figure things out.
^^^^^^THIS^^^^^0
