The august ladies' August check in and chat
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Stopping by to check in. Was bed ridden with allergies all weekend so I didn't make it to gym friday or yesterday. Best believe I'll be taking my heiny tomorrow though allergies and all if that is what the case may be.
Ladies your numbers look awesome.
tata- Glad the mixed grip helped you out.0 -
Quick gym day before a week of travel for work.
A today:
Squat: 5x5 @ 90
Bench: 5x5 @ 85
Row: 5x5 @ 85
I'll be stuck using the hotel's gym (if they have one) so it will probably be a modified Wednesday workout.0 -
Been a little MIA - trying to soak up the last of the summer.
I tweaked my back doing something stupid on Thursday, so I skipped the last workout of the week and rested until today. Now I'm repeating last week, with no bumps except for deadlifts (since I only do it 1x a week anyhow).
Squats
5x5 @170
OHP
5x5@70
Deadlifts
1x5@200
Pushups
3x15
Farmers walk/waiters carry/leg lifts.
Now it's time to eat allll the foods.0 -
Squats -
5x5@165 (will repeat next week)
OHP
90 lbs - 44332
I have been stalled at 85 for quite a while. I decided to attempt all 5 sets at 90, even though I didn't get 5 reps a single time. Will repeat until I push through.
DL - 1x5@205
Still feels very heavy and I had a good 15 second break between the last two reps, so I'll repeat this weight again next week as well.
Kira, I don't know how you have the energy for all that other stuff at the end. I'm pretty much fried and just counting the sets down until I'm done!!0 -
LOL. Normally I don't do anything after volume days - but I'd had a four day break, and was repeating weights I had done before, so I had a little extra in the tank. But most volume days, I want someone to take me to the car in a wheelbarrow.
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Rest day for me today. Tomorrow going to attempt 50 lbs (25kg) on the bench press. Trying to work it a little at a time.
Also trying for 90 on squats... You ladies are so inspiring. 0 -
Hard tonight. Didn't get much sleep last night due to sick cat, so I think that didn't help.
Squat: 65lbs 5x5
Bench: 65lbs 2x5, 60lbs 3x5
Row: 80lbs 5x50 -
2nd time today, work out B. Went way better than my first day. Although I did use dumb-bells, next time I'm going to try the bar, the hubby has decided to join me, so I'm slightly less intimidated, and we'll go to the gym when there are less people in there so we can actually use the equipment.
Squats- 40 pounds 5*5 + a few more just to show hubby how to do it.
Over head press- 30 pounds.......5*5, arms are weak and I was shaking, with the bar it'll probably a thousand times heavier.
Dead lift
I did 5*1, but I think I did it wrong, I can't get my form right, don't know where I"m supposed to be feeling it etc.
Than did about 25 minutes of a light walk afterwords.0 -
Whew, I actually managed to get caught up on the reading! Y'all have been busy!
I reset to the empty bar today after recovery week to nurse various aches and pains and just giving myself a break before school started, so to those of you who feel lonesome at the low weights, I'm here to keep you company. Cause that's still 45 lbs more than you did when you lifted 0 lbs. So cheer up! You're squatting a young child or a really large fish! Seriously. :flowerforyou:
This is what a 50 lb fish looks like by the way:
Back at it after a recovery week, during which I snuck into my garage at one time, hugged my squat rack and told it I'd be back (I kid you not) and "cheated" by doing some squats and bench presses so it wouldn't feel so forsaken. I think I might need professional help. :huh:
Neeway, I'm planning on walking a 5K in November, so I'm scaling back the lifting to 2x/week, doing 3x8 on the major lifts, and getting my cardio bunny suit on doing Hal Higdon's walking 5K novice program. Yep, I'm starting in August (tomorrow). In the heat of the summer. In Florida. Because I'm obviously mental. :huh:
Missed y'all! Good to be back! Keep up the great work!0 -
Ha, Dani - your fish picture made me laugh out loud!
Workout A tonight
Very short on time so didn't do my usual warm up.
Squats 65lbs 5x5 - I think I'm finally getting the hang of the bloody thing - still might hang around at this weight for a few more goes (I miss my big plates! But I will be patient....)
Bench 70 lbs 5x5 - increasing again. Feels like I've nailed the technique on this one!
T-bar row (sticking with this for now) 65 lbs 5x5 - felt great.
A few hanging leg lifts was all I had time for.
Going to continue with 2 x a week at the weights and running 3 times a week. May throw in a cross training session on day 6.
Ran 5 km on Sunday - felt pretty good. One blessing of this crappy cold summer is that it's great running weather!
Joanne0 -
Hi all—just thought I'd introduce myself. I first started SL 5x5 in the spring, but things sort of fell apart health- and fitness-wise for me soon after, so I just restarted the program about a month ago, at the same time as I started a Whole30 food detox. So far, so good, though I'm discovering I'm better off lifting 2x per week, with at least two days between sessions. I'm also working a 10K training program in between SL sessions, so that takes some recovery, too. Here's where I am with my lifts right now...struggling mightily with the OHP (of course...I should probably get some fractionals) and I really hate the way the Pendlay Row feels...it's just too awkward. Does anyone substitute another move for that one? Cheers!
Amanda
Squat 115 lbs.
Bench 75
Barbell row 80
OHP 55
Deadlift 1550 -
(snip) I really hate the way the Pendlay Row feels...it's just too awkward. Does anyone substitute another move for that one? Cheers!
Amanda
Yes, I am the same way. I've been using the T-bar row - I feel like I am better able to work the right muscles using it. It's not ideal because you don't use as many supporting muscles (as you don't need to balance the bar, etc). But for now it feels much more effective (and safer) for me.
Joanne0 -
After another week off due to laziness and lack of motivation, I did workout B this afternoon. I deloaded my weights a little since it's been 2 weeks since I last did OHP and deadlifts. I deloaded squats because I didn't want to completely wipe myself out.
Squats: 160lbs 3x5--I had a girl complement me on these. Gave me a little ego bump and made the last set a lot easier.
OHP: 67.5lbs 3x5---I probably could have made 70, but felt more comfortable here.
Deadlifts: 190lbs 1x5--- There was no way I was going to pull 200; this weight was hard enough. I did these first since there were two guys doing curls in the squat rack.
Welcome to the new ladies!
@dani--glad to see you back in action! I hope you enjoyed your break!
And the rest of you are completely kicking *kitten*!0 -
Stuffing my face on holiday, did a crazy walk today, kids were brill, over 3 miles at lydford gorge. All good fun!0
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So I didn't do anything today, it's my rest day. But my butt/thighs hurt like no ones business, I am hoping they feel better tomorrow. I'm taking some ibprofin and than an epsom salt bath to see if that calms them down. Today they started spasming out of nowhere, I'm thinking it's because I work from home and don't move around alot, going to try moving up and about a bit more the day after work outs.
Aside from that really looking forward my third try tomorrow!0 -
Hello - look at all these lovely lovely new faces - hello - big wave!!
That fish pic made me totally giggle!
First day back (counting the hours yesterday til I could lift again!) after my first 10 week block.
Aims in the next block - hit a 100kg/220lbs dead lift and a 35kg/77lb OHP
So Ive taken everything down a big chunk to build up, super focusing on form (looking at you OHP!!)
Squat 5x5@ 60kg /132lbs love, love love squatting
OHP 5x5 @ 17.5kg /38lbs (he he he baby lifting) - focus, focus, butt clench - its all about form on this one
Deadlift 1x5 @ 62.5kg / 137.7lbs - the fact I know I CAN lift 85kg/187lbs makes me happy , and hoping going down will help strengthen everything to help me hit that 100kg/220lb goal!
Usual accessories - planks/ push up/ air squats/ lunges/body weight rows/chin ups etc..
Feel like super woman this morning and super duper happy!
Happy lifting ladies x0 -
Stuffing my face on holiday, did a crazy walk today, kids were brill, over 3 miles at lydford gorge. All good fun!
Love Lydford Gorge, beautiful place 0 -
Sluuuuggish morning at the gym. I forgot to pack my PWO shake and I was literally creeping around like a snail.
Squats: 31.5 kg, think I will stick with this one next session to make sure I can get nice and deep
Bench: 27.5 kg, failing all over the floor, had to roll of shame on the fifth rep of the first set, my weak left side couldn't make it up. Rest of the sets were a write-off. I will re-attempt this weight one more time as per the "rules", just to see, but I fully expect to have to do my first deload since starting Stronglifts!
Barbell rows: 30kg, still not thaaat hard? What's going on there? Hm.
In other news, I have hips! I used to be all apple all the way, but since starting lifting just a few weeks ago, I now have hips and more *kitten*. Still no sign of boobs though, I don't think this program will ever be able to help me with that.0 -
Love the fish! Well, last night a friend and I went to the gym a little later then I would have liked and it was packed. Guys everywhere! When we asked to use the weights next or if they were almost done they just said no. I can only occupy myself with other exercises for so long, not a half hour while your still doing the same thing!
There was one guy who was nice enough to let us work in with him on the squat rack, and he even helped me with my form. Otherwise I feel the night was a bust and left feeling frustrated.
Grandevampire if you start getting boobs let me know because mine are slowly disappearing! When I lose weight they're always the first to go :frown:
Edited for crappy grammar0 -
Hotel workout today. Always interesting to try work around the limited equipment.
Goblet squats w/ 40 lb dumbbell 5x8
OHP with 25 lb dumbbells 5x5
then in place of deadlifts I alternated hip thrusts with the death march.
40 lbs 3x12 for the hip thrusts, 2x15 lb dumbbells and 20 paces for the death march.
Still eating too much and enjoying the variety of beer I can't get at home. But I did have a great view from the workout room this morning. Nothing like seeing day break over boats in the harbor on the Potomac.0 -
Hi Ladies,
Wow, a lot of activity going on here.
I went to Orlando for the weekend, so my last strength workout was on Friday, did a 5 mile walk on Saturday.
Yesterday, back on track:
DL = 120 5 x 4, added 5 lbs to my last rep. Then did another set at that weight. YAY!!
OHP = 55 didn't go up because i'm always struggling with the last set. Oh well, i'll try to add my 2.5 next time
Squat = 110 5 x 4, added 5 lbs to my last rep. YAY!!!
Whenever i feel that i'm not lifting enough or i look Lame compared to others, I just think about those times I was lifting 10 lb. plates on a 8 lb Bar. That's what I'm going to continue to compare myself to .... ME!
I was glad to read about the "cycles". I've feeling very discouraged being that my clothes are fitting the same, I don't see much of a difference and i've been at it consistently for, a little over 3 months. I just remind myself that i would be worse off if i had done nothing for those months. One thing is for sure... I'm STRONGER.
Have a great day!0 -
You guys are going too fast for me! But I love reading about how everybody is ripping it up! And Dani, you cracked me up with your fish picture.
To those of you who are new and feeling the lifting - acquaint yourself with the foam roller. It will hurt like nobody's business, but it's a good kind of hurt. And it will make you feel better. Also, epsom salt baths are a good tool!
Light day for me:
2x5 squats @ 135
3x5 bench @90
5x10 back extensions @ 10 - no, I did not repeat my idiocy of last week.
Chins, 3x3 with 25 lb. of assistance
Dips, same
Inverted rows 3x6
Then some intervals on the arc trainer. Hoping I can talk the wee one into a stomp through the woods this afternoon as we are having an unusually cool day here in NC.0 -
So I made it to the gym last night. It was a quick workout as the baby daddy didnt get the mini version as he was supposed to. Anyhow
squats 3x5 100lbs
bench- there were peeps hogging the benches the whole time so i didnt get these in
rows- 5x5 95lbs (rough)
also fit in a little core work, assisted pull ups and some accessory back and bi stuff
Today is the bf 27 bday and I am EATING CAKE!!!!! There's a party in my tummy.. so yummy.. so yummy!!!! I had a ninja turtle cake made for him. It is super cute!:bigsmile:0 -
Did my workout this morning and hit a bunch of PBs:
90 lbs- Squats
55 lbs- Bench Press
110 lbs- Deadlifts and shrugs
85 lbs- Bent over row
65 lbs- Machine crunches0 -
Hey, you're all doing so well! I felt great at the gym this morning (got there nice and early, before anyone could grab my squat rack!) but didn't add any weight. I usually only add weight every other session. Thanks for the T-bar raise suggestion. Don't think my gym has one of those though. Has anyone done Crossfit while on a program like SL? I'm dying to try Crossfit, but wonder if it would be too much in addition to a regular lifting program?0
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Whenever i feel that i'm not lifting enough or i look Lame compared to others, I just think about those times I was lifting 10 lb. plates on a 8 lb Bar. That's what I'm going to continue to compare myself to .... ME!
Quoted for emphasis!
I gotta say life got better once I realized that I in fact do NOT have a food addiction (there's no such thing!) and that I CAN eat intuitively, and so far it's working out pretty well. Focusing on putting good things in and not eating my feelings. It all starts at the grocery store, really. Had a craving last night but rather than diving for the Nutella with a spoon in hand, I chose a concoction of cottage cheese with protein powder and cocoa powder. Which left something to be desired, but hey, I'm still discovering what works for me. On the other hand, vanilla nonfat Greek yogurt plus vanilla protein powder plus some cocoa powder for chocolatey goodness = yummy, guilt-free indulgence!I'm dying to try Crossfit, but wonder if it would be too much in addition to a regular lifting program?
Depends. Crossfit is just a bunch of workouts strung together, really. Are you wanting to join a Crossfit gym and let them control what you're doing and follow their program? I'm lifting 2x/week now rather than 3x/week and it lets me maintain my current strength level while I focus on building some cardiovascular endurance and getting at those fat cells that all my awesome muscles are hiding under.
Do whatever works for you. And don't be afraid of trial/error. Nothing is set in stone, and any program is customizable to fit your needs. If you wanna do Crossfit and lifting, do it. Just figure out how to combine the two in a way that makes sense to you. Because the best program is the one you actually stick with and are happy doing.0 -
I'm feeling great about my lifts today. I did a strenuous kickboxing class last night so I wasn't sure how it would go, but I hit all my previous PR's from before my deload (AKA being a slacker this spring/summer) with ease! I'm hopeful I can increase weights and make some new PRs next week!
Squat 3x5 - 140 lbs
OHP3x5- 70 lbs
Deads- 1x5 200 lbs0 -
"light" day for me as well.
Squats - 2x5@130
Bench - 3x5@95
Then 3 sets each of chinups, back extensions and glute bridges
It's a beautiful day and I planned on going for a long walk when I got home from work, but I was and am still exhausted, so I will skip it. I've also been craving carbs and sugar all day.0 -
Cleo - Me too. I think it's those 200lb+ deadlifts talking.
Dani - Try your concoction with whole milk ricotta. Soooooo goooooooood.0 -
Kira, I never know quite what I am supposed to actually be doing with the foam roller! I need to get one at home since I'm too intimidated to try the one at the gym. I think it would be a good idea!0
