The august ladies' August check in and chat
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Lol, I know you just said don't worry about the numbers, but out of pure curiosity I decided to do a little Googling and I found this (I know ExRx isn't a gold standard reference or anything)lol at butt cramp. I have a twitchy muscle in my right thigh after yesterday, it's quite irritating!
anyway, don't fret about your numbers. they are heavy -for you- and that is all that matters
http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
Good to know that by SOMEONE's standards, I'm totally normal for an untrained woman at 132 lbs. :P (Also, if I ever make it to novice, I may be in the 110 lb squat range!)0 -
I'm not even at novice for my bodyweight on that if it helps 0
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It shouldn't matter, but yes, yes it does. That's because I look up to you guys and because I know you are doing great. If I can ever be where you are at now, I'll be mighty proud of myself!I'm not even at novice for my bodyweight on that if it helps0 -
I did Workout B today after a few weeks rest from any lifting whatsoever.
Squats @95# PR is 105# but wasn't feeling the love
OHP @45# This is my hardest lift and can't seem to increase
Deadlifts @115# Ready to increase weight
Would love any advice on how to increase on the OHP and BP. My left arm/shoulder is noticeably weaker than the right and that is keeping me from advancing weight.
I ask a guy in the gym the other day that does OHP ( and he is like the only other person in there that does them) how he gets so much weight up because I cant progress past 58lbs. He said he seriously tightens everything. He said tighten core, squeeze butt and push up. It did help some, though because he was watching me I felt awkward squeezing my butt in front of him lol so I will work one it.0 -
Workout A yesterday:
Squat: 85 lbs ( I am really bouncing back and forth on the weight on these by my choice)
Bench: 2 1/2 @ 85 lbs (New PR) was proud to get up at least 2 1/2 sets of 5, 2@80lbs
Didn't get rows in because there were guys taking up my rack so I did some other back exercises
Also worked core and tricep
Pushed out 5 push ups no problem. 5 doesn't sound like much but I'll take it since there was a time I couldn't do 1 without struggle. I also did assisted pull-ups and was able to knock down my assistance level a little:drinker: :drinker: Here is to new levels of excellence in August. 0 -
Hey SugarJunkie, I don't mind tightening my glutes because it actually makes them look rounder! And anyone who wants to watch can look free of charge, LOL.
The OHP is my nemesis but have found I have better performance when I focus mightily and tighten all those core muscles, glutes, etc. and it does help when no one is watching.
Doing Workout A today and probably won't increase any weights since it has been a while. Will be thrilled if I can lift what I did before taking a break.
Onward ladies!0 -
Lol, I know you just said don't worry about the numbers, but out of pure curiosity I decided to do a little Googling and I found this (I know ExRx isn't a gold standard reference or anything)lol at butt cramp. I have a twitchy muscle in my right thigh after yesterday, it's quite irritating!
anyway, don't fret about your numbers. they are heavy -for you- and that is all that matters
http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
Good to know that by SOMEONE's standards, I'm totally normal for an untrained woman at 132 lbs. :P (Also, if I ever make it to novice, I may be in the 110 lb squat range!)
Hmmm intermediate range, not bad
Just keep plucking away and adding weight when you can and soon you will be warming up with them numbers :drinker:0 -
Hey ladies.
I did so well today (in my book)
I overhead pressed: 55 lbs
Shrugs: 65 lbs
Deadlift: 75 lbs
Bend over row: 75 lbs
Squats: 60 lbs
Machine Crunches: 60 lbs
Sore but feel great. 0 -
Looking good - randomtai
Sugar Junkie - I'm trying to up my press ups as well - lets do this!
I am intermediate on squats & dealifts and untrained on the bench press! he he he must bench harder0 -
Hey SugarJunkie, I don't mind tightening my glutes because it actually makes them look rounder! And anyone who wants to watch can look free of charge, LOL.
The OHP is my nemesis but have found I have better performance when I focus mightily and tighten all those core muscles, glutes, etc. and it does help when no one is watching.
Doing Workout A today and probably won't increase any weights since it has been a while. Will be thrilled if I can lift what I did before taking a break.
Onward ladies!
lol guess I didn't look at it that way. But when I did squeeze I did feel a huge difference in what the movement worked. Man tightening my core and glutes on that exercise put doing crunches to shame as far as my core felt. It was nice. I told him I would practice my "squeezing" when I didn't have a dead on audience. It was funny.0 -
Looking good - randomtai
Sugar Junkie - I'm trying to up my press ups as well - lets do this!
I am intermediate on squats & dealifts and untrained on the bench press! he he he must bench harder
Girl we got this 100% and we will improve the month of august! I want to hit at least 60 lbs on my OHP by September!0 -
Hi Ladies,
Wow, there are some impressive workouts going on in here. :flowerforyou:
My last workout was on Saturday. Don't know if it was A or B.
Squat = 110, I'm feeling ready to go up.
Bench Press = 60
Rows = 65
20 minute stairmaster.
I'm feeling very weak... PMS :sad: :laugh: :frown:
Have a great day!0 -
Okay, just back from the gym and I'm knackered.
Squats 5x5 @100#. (Up 5# but still below my PR)
Bench Press 5x5 @60# (no change and a little wobbly so will stay here another week)
Pendlay Row 5x5 @70# (increase of 5# and PR)
I did a spinning class right after and it was challenging. I could eat a horse. So hungry.0 -
Workout B (4th workout total)
Squats: 50lbs (up from 45) 5x5 - really working hard on form, still not pretty. I'll get there though. Will go up to 55 next time as increasing the weight this time seemed to help a little, oddly.
OHP: 50 (up from 45) 4x5; 45 1x5 - So hard. So very hard. Had to drop back to bar only for the last set, but I'm okay with that. It allowed me to finish strongly and with confidence. Will do 50 again next workout.
Deadlift: 75 (up from 65) 1x5 - Felt good! Need to work on my form, overall very pleased with these.0 -
Hello all. I've been doing SL for about a year, I don't usually log here but after a few months of slacking, only getting in one session per week or so, I'm ready to get serious again and keep working while losing the 5-10 lbs of fat I've put on along with the muscle. :blushing:
I got 3 good sessions in last week and kept my diet in check and WILL keep it up! Maintenance is SO much harder than I anticipated! It's too easy to give in and go overboard too often.
Here's my lifts for today:
Squats: 3x5 at 130 lbs, I am working on keeping good form, I have a hard time due to abdominal separation and a small hernia from my pregnancies so I try not to push squats TOO hard. Slow and steady increase and deload when I need it.
OHP: 3x5 at 65 lbs- not my PR at all but I was taking it easy since I was hitting the DL really hard today.
Deadlift: 1x5 at 197 lbs! My PR is 200, that was a month or so ago and had to deload a bit since I haven't been lifting as regularly. Hope to consistently DL above 200 soon!
Thanks for that link, glad to see I'm considered Intermediate even on my wimpy OHP! (it helps that I'm only 5'2" and relatively light)0 -
W3D1 of Texas -
Squats - 5x5 @160
Bench - 4x5@105
DL - 1X5@205! I did 3 at 205 last week, then did the last two at 200. But this week I got all 5. Not sure if I'll increase it next week or repeat 205.
Last Friday I attempted and miserably failed at an OHP 1RM @100 lbs. I made two attempts, the second going a little higher than the first one. Then I decided to try 95 lbs, since I had done that about a month ago. But I think I was so fried from the 100 attempts that I didn't make it.
I was away at a friend's 40th birthday party and had an "EAT ALL THE CARBZ!" weekend. Must get back to eating normally.0 -
Okay, just back from the gym and I'm knackered.
Squats 5x5 @100#. (Up 5# but still below my PR)
Bench Press 5x5 @60# (no change and a little wobbly so will stay here another week)
Pendlay Row 5x5 @70# (increase of 5# and PR)
I did a spinning class right after and it was challenging. I could eat a horse. So hungry.
Great work 0 -
Well, ladies, I left the gym crowing! I finally finally finally managed to OHP 5x5 Oly bar! Yay! I think I'll repeat this weight next time and see if its any easier, or see if I can add an extra press eat set before I increase the weight.
I've kept my squats at 25kg. I'm really focusing on form. When I feel confident that I'm doing 5x5 in good for, with no tipping forwards or squatting above parallel, I'll increase.
And I deadlifted the 60kgs I hoped for - 1x5. Yay! It's hard work getting the 20kg weights on the bar! Maybe I'll be dead lifting my body weight by the end of August? Omg!!0 -
W3D1 of Texas -
Squats - 5x5 @160
Bench - 4x5@105
DL - 1X5@205! I did 3 at 205 last week, then did the last two at 200. But this week I got all 5. Not sure if I'll increase it next week or repeat 205.
Last Friday I attempted and miserably failed at an OHP 1RM @100 lbs. I made two attempts, the second going a little higher than the first one. Then I decided to try 95 lbs, since I had done that about a month ago. But I think I was so fried from the 100 attempts that I didn't make it.
I was away at a friend's 40th birthday party and had an "EAT ALL THE CARBZ!" weekend. Must get back to eating normally.
Even with a failure, that is an AMAZING OHP!!! :drinker:0 -
zanyzana, that's awesome. OHP is tough!!!0
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Ladies - I sound like a broken record by mi word yous are kicking a**!!
My bench has went to pot - wiggly wiggly.
week 10
squat 5x5@ 75kg (165.3lbs)
bench 5x5@30kg (66lbs)
pendlay row 5x5 @ 35kg (77lbs)
accessories: 3x16 reverse crunch, 8 full press ups, 4x5 inverted body weight rows, 132 air sqauts, 50 lunges, 2 mins farmer walk - 20kgs, 4 chin ups no fee, 7 chins ups with feet
Next week I'm going to do a deload and then serious look at what I want to achieve - nia shanks did a "deload to build strength" article this week - so maybe going onto the texas method or wendlers will help me man up on the bench & OHP...
happy lifting ladies x0 -
ha next week I am having a week off in the wilds of Devon, I'm not even taking my workout kit I think, the huz was asking if we are taking running stuff and I think.. stuff it. No. We'll go to the beach, the pool, maybe take the girls for a pony ride, maybe hire bikes. We're self catering so won't go crazy on the food.
chilling is the prescription!
and then I'm going to come back and lift all the weights and eat all the protein and kick some serious gym *kitten*!
in the meantime, I have a session tonight and (maybe) Thursday so will make the most of it.
And you are all wonderful and inspiring and brilliant 0 -
Zanyzana great work on your OHP. Pure awesomeness!0
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Zanyzana, I am right there with you on the OHP. Took me a month lifting much lighter weight before I could attempt the OLY bar. And I am stuck there probably for another month, LOL. But progress will be made by both of us. Just keep trying. It will come.0
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My turn - my last workout was on Sunday
Squat 100 lbs 5x5. I still think my form needs work! When I try to correct one thing, another goes wonky!
OHP 50 lbs. Felt strong. Did that hip thrust thingy - felt ok, if not a bit silly. Still not ready to progress.
Deads 115 lbs 1x5. Felt difficult, but managed ok with some wonky knee action on the last rep.
Ran for the first time in weeks, yesterday. Legs felt like cement! Got in 3 km at a much slower pace than my usual. Baby steps - I have 12 weeks or so until my 10 km race, so no rush.
Joanne0 -
Hi,
First proper day today starting out.
5x5 Squats - 30kgs (66lbs)
5x5 Bench - 20 kgs (45lbs)
5x5 Rows - 25kgs (55lbs)
Stupid, on Saturday I did 30kgs on rows with the oly bar no probs. Today I tried to do the same weight on a smaller bar (so bar 5kgs and weights on it 25kgs) and I couldn't do it, well I could but form was poor so I reduced the weight. Only thing I can think of is that the weight was better distributed on the oly bar?0 -
http://www.dailymotion.com/video/xpzqhr_starting-strength-deadlift-tutorial_sport
Someone posted this video in a different topic and I watched it to find out I've been doing my deadlifts wrong! Even though I had asked a trainer that seemed very qualified to show me form before I started. Wanted to share for all the other new people, because I've watched other videos but this one really broke it down to basics for me.0 -
A day, 50kg squat 3x3 tough but ok, last two sets pain in right knee. Hm.
bench 35kg 3x5 hard but ok.
botched maths on pendlay rows meant I did 2x5 at 35kg and then 3x5 at 37.5.
Pullup machine busy so managed one whole pushup, must work on these! Then HIIT on the bike.
Boys doing quarter squats, one said he was mesmerised by mine.. or was it my bootay?! Rectified by seeing 2 lads later doing great squats, had the pleasure of complimenting them on them!0 -
Finally something to contribute. I haven't been to the gym in a week because of laziness and craziness. I managed to bang out all the reps, but it was not easy and now I need a nap.
Workout A
Squats: 170lbs 3x5
Bench: 100lbs 3x5
Rows: 100lbs 3x5
I've been using http://www.strstd.com/ to determine where I stand with lifts. I've never tested my 1RM as I workout by myself and I'm a chicken, so this gives me a general idea of what I could do. My upper body lifts are a little sad.0 -
My upper body lifts are a little sad.
100 lb rows are NOT sad, lady!
Week off for me to reevaluate and give my body a break. Making friends with Nia Shanks and dipping my toes into intermittent fasting and more natural eating. Which seems to have cured me of my affinity for Swiss Rolls already. Who'da thunk? There's 400+ calories I won't be stuffing into my system anymore. Buh bye.
Welcome to all the newcomers! Lift on!0
