The august ladies' August check in and chat
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Squats 75lbs
OHP 50lbs (again. May try 55 next time. Just so hard.)
Deadlift 95lbs
Loving it!0 -
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?
I'm having a 1:1 personal training session with a Crossfit trainer (in the Crossfit box) once a week, and doing SLs twice a week. I love the combination. I love not knowing what I'm going to be doing when I see the PT, and I love that I know exactly what I'll be doing when I do my SL sessions in the morning. It works for me. I'm too chicken to try proper Crossfit. It's so intense. I think what I do is similar, just not with so many people around... And I love that it's all about me!
Meanwhile, I only did one SL session this week as I slept in on Tuesday! So on Wednesday I did an A session...
5 x 5 (and more) bodyweight squats as I'm still trying to work out what's going on with my squats. I've realised that I don't "hold" for the entire squat. I lower down with my muscles engaged to a certain point, and then I just drop. I just can't work out how to keep holding tight and lower further down. I lose it at just below coffee table height (I can lower to the coffee table, but not to the upside down laundry basket with cushion on top)! I'll keep working on it.
Then I benched and increased the weight by 2.5kg for 1 1/2 sets, then failed. So dropped back down to whatever it was last time! I forget now...
Pendlay rows, I managed to increase again another 2.5 for 5x5. Yay! I feel badass... I think I'm over 30kgs now with these!0 -
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!
I don't know where I would be without my TP roller, some days I can spend 20mins before my lifting session just trying to relax knots from my muscles :happy: it can be painful but so worth it
Also get yourselves a field hockey ball, good for getting super deep
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Highly, highly recommend a foam roller as well - it hurts sooooo good! :-)0
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What is a foam roller and what is it for?0
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What is a foam roller and what is it for?
It's a self-done deep tissue massage. They come in floor versions that you roll around on, and in hand-held versions that you use like a rolling pin over your tissues to loosen things up.
Floor version:
Handheld version:
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Oh hell yeahs...
They have those at my gym, I was using them to make my vertical leg hip raises more challenging :laugh:
I will have to try those as massagers.0 -
I hit my deadlift goal for the month (100 lbs, which is my body weight). Also, I went up to 55 lbs on rows!
And also, when I was doing my squats yesterday, there was a woman that initially was looking over at me. She started doing bench presses, and I noticed that she did sets of 5...and then when she asked me if I was done with the squat rack I was like "she's doing SL5x5!" So I asked her, and then showed her the app. So all you corporate gym dudes better watch out because we're swarming the free weights area!0 -
Workout A
Squats: 165lbs 3x5
Bench: 100lbs 3x5
Rows: 100lbs 3x5
Bench weight was really heavy, but I managed. The first set of rows felt awkward and heavy, but after the first set, they were fine. Squats felt like a disaster. They were incredibly difficult and I felt like I was leaning too far forward. I may not have been completely recovered from Tuesday's workout.0 -
Workout B
Squats 5x5 @105#
OHP 5x6 @45# (increase in reps to help me go up in weight, felt good)
Dead Lifts 1x5 @125# (a new PR)
Assisted pull ups 3x8 @48# assisted (PR)
Assisted tricep dips 3x8 @48# assisted (PR)
Overall, I am very happy. Didn't think I would be able to do squats because my quads/hamstrings were punished in PT on Tuesday. But it felt okay so I went for it. I like to stay at a weight a few times before moving up. OHP's were good. I think my problem has been form and watching Rippletoe's video helped tremendously. Added one rep to each set and by the fifth set it felt easier. I may be ready to increase weight very soon. My favorite lift is the dead lift and today it did not disappoint. Increased the weight and my entire body felt it, in a good way. Love what it has done for my glutes, hamstrings, and forearms.0 -
Hi all :flowerforyou:
Yesterday was my cardio day. 20 min starimaster, 20 min rower.
Today was a good day:
Squat = 115 5 x 5 :drinker: This was the first time I've placed 35 lb. plates on my bar from the first set. :happy: It took me about 1 month to increase a total of 10 lbs. I started using my 2.5 lbs and then today i was able to add the entire 5 lbs. I say this for those of us who aren't increasing weight with every workout or every week. I hope i'm not the only one. :laugh:
Bent over Row = 70 5 x 5 this is up from 65 :bigsmile:
Bench press = 60 5 x 5 up from 55 :bigsmile:
20 minutes stairmaster to finish it off.
Have a Great evening!0 -
Hey all
Today I tried the Zombies Run! app and had a blast! I wound up running for 4 miles and it didn't even feel like it. 0 -
I can't imagine running 4 miles and not feeling it. :laugh: Sounds nice!
Today I did a kickboxing class for the second time this week on top of lifting and tonight felt like I might be overdoing it. I'm not sure if I need to eat more or what. I'm trying to lose a few lbs of fat I've accumulated since at my lowest weight last year but maybe I'm working too hard for such a calorie reduction. It's so hard to know how much to eat, I feel like it's a never-ending experiment. :grumble:0 -
It's so hard to know how much to eat, I feel like it's a never-ending experiment. :grumble:
Amen!! I *think* I figured out what my TDEE, but now that I am adding running to the routine... *goes to calculate again sigh*0 -
If in doubt, eat more! I was eating 2000 a day, and adding 200 on lifting days the week before my holiday and lost over a pound... I am nearly 6 foot tall, but that was lifting only no cardio... You may find some of the intense cardio becomes too much without some more fuel :-)0
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building up again after my week off
Squat 5x5 65kg/143lbs
Bench 5x5 20kg /44lbs - felt great to focus on form and I approached this like it was heavy (tip from nina shanks) he he he
Row 5x5 @ 20kg/44lbs - again great reminder on form, rather than the total struggle to do this and wiggle about.
Felt great - I know I say it all the time - but I LOVE< LOVE< LOVE lifting!!!
and as part of my accessories stuff - I hot 10 full press ups!!! nose to floor) hurrahhhh totally delighted.
usual accessories, reverse crunches, full press ups, vsits, 3x6 inverted body weight rows, assisted chin ups, chin ups, air squats, lunges.
Hope everyone has a lovely weekend.0 -
I took an easy day yesterday because on Monday I dropped a 25lb plate on my foot and thought I broke it. It didnt hurt right away (which is why it wasn't mentioned in my post) but I ended up at the ER. Feeling much better yesterday, I went to the gym:
3x10 push-ups
2x30 sec planks (it still hurts to curl the toes)
Empty bar warmup:
1x10 squats
1x10 OHP
1x10 BP
Lift:
3x5 lat pull-downs @75#
5x5 OHP @55# (it feels like this will never increase!)
5x5 rows @60#
And lots of stretching after
Hope to be back to weighted squats next week0 -
If in doubt, eat more! I was eating 2000 a day, and adding 200 on lifting days the week before my holiday and lost over a pound... I am nearly 6 foot tall, but that was lifting only no cardio... You may find some of the intense cardio becomes too much without some more fuel :-)
Agreed! But I think I was eating too much at one time, I reduced my calories slightly and finally broke plateau.0 -
Hiya! TGIF...
Yes, knowing how much to eat drives me crazy, too. I think I'm eating too little right now. I really never seem to lose fat, no matter what I do (eat more, eat less, lift more, lift less)...this layer of fat is stuck on top of my lovely muscles like glue. Grrr. Actually, I do think I've lost a little fat during this month of Whole30 (paleo) eating. I can see my cheekbones again at least. But I haven't weighed or measured yet, so I'm not totally sure. Regardless, I'm going to stick with the program because I feel fantastic. I may up the calories a bit though.
So, today was WOB for me, and I only increased on squats. I CAN NOT get those freaking OHP's above 55lbs, even after watching Rippetoe vids to see if my form was at fault. Frustrating, and now I have to deload because I failed at reps too many times at 55. It's weird how I can feel so strong on one move (deadlifts) and so weak on others.
Today:
Squats 5x5 @ 120
OHP 5x4, 4, 3, 4, 4 @ 55
Deadlift 1x5 @ 145
Plank @ 60 secs (should probably add a bit more ab work, but I was tiiiired)
Also, really working on stretching my hip flexors which are killing me lately--too much sitting at work, I think! I need a deep tissue massage like nobody's business.
Hope you all have a great weekend!0 -
You ladies are kicking butt and taking names in here. Pure awesomeness. Don't think I am going to be able to get in my workout today at least not SL. So I will do a mini core workout at home tonight and maybe get in some cardio tomorrow. Sunday I will hit it hard with SL!!!!!0
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I always vote for eating more. Gotta feed the muscles!
And if you are trying to get lean, definitely read through the posts that Molly Galbraith did on that subject: http://mollygalbraith.com/2013/07/is-being-really-lean-really-worth-it/
Ripping it up, ladies!
I lurve me some Fridays on the Texas method. Despite my 3 year old having a 2 am freakout, I went in this morning and killed it.
Squats 1x5 @ 190 (new PR!)
OHP 1x2 @ 82.5 (new PR!)
Then I did some power cleans and my pushup test - 30 continuous post workout, so steadily increasing!
And now to go try to sneak some sleep. HAve a good weekend, all! 0 -
If in doubt, eat more! I was eating 2000 a day, and adding 200 on lifting days the week before my holiday and lost over a pound... I am nearly 6 foot tall, but that was lifting only no cardio... You may find some of the intense cardio becomes too much without some more fuel :-)
Agreed! But I think I was eating too much at one time, I reduced my calories slightly and finally broke plateau.
Yeah, I was eating too much all winter, :blushing: I'm only 5'2" so not much room for error. I'm going to up my calories a *wee* bit now but try not to go too crazy.
I've read that article about becoming too lean, don't worry- I'm nowhere near becoming even lean let alone too lean!:laugh: I'm one of those short girls that gets called "stocky" or "sturdy" a lot.0 -
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3rd time last night
Squats 5*5 50 pds (22.5 dumbells), hoping to switch over to bar soon
Bench press 5*5 at 45 (just the bar)....... I am beyond thrilled at this, I even did a little happy dance when I got home, but than my legs hurt from the squats so it was fairly pathetic. lol! My first try, could barely lift the bar at all, I struggled a bit towards the end but am overall happy. Think I will do one more time at 45, and than up it.
Barbell Row thingamajig, Not really sure if I"m doing this right, but I did 5*5 at 50 , found a modified version using dumbells.
I'm struggling to figure out my calories, I've yet to loose a single pound doing much of anything, however I've been told to just throw away my scale for the first couple of months because weight lifting will completly make it seem like everything is out of wack, when it isn't, so I'm trying to do that. I'm fairly certain I should eat more, but not sure how much more, and I really hate healthy food (vegetables are disgusting) so eating more of that just annoys me, give me an icecream instead!0 -
If in doubt, eat more! I was eating 2000 a day, and adding 200 on lifting days the week before my holiday and lost over a pound... I am nearly 6 foot tall, but that was lifting only no cardio... You may find some of the intense cardio becomes too much without some more fuel :-)
Agreed! But I think I was eating too much at one time, I reduced my calories slightly and finally broke plateau.
Yeah, I was eating too much all winter, :blushing: I'm only 5'2" so not much room for error. I'm going to up my calories a *wee* bit now but try not to go too crazy.
I've read that article about becoming too lean, don't worry- I'm nowhere near becoming even lean let alone too lean!:laugh: I'm one of those short girls that gets called "stocky" or "sturdy" a lot.
You sound a lot like me! I would love love love to be taller. Not because I could reach the very high things in the supermarket, not because I'd have long lean legs and not because I'd never have to take up the length of jeans... But because I could EAT MORE FOOD and not get fat!! Oh the curse of the foodie short person!0 -
Really hate to hit a button and the computer screen goes to no mans land midparagraph........grrr.
Hello ladies-
Getting back into the swing of things this week. Food has been pretty much spot on even with a daily treat. Right now I am really hung up on homemade sandwich wraps. I use garlic pesto or sun dried tomato wrap, shaved turkey and spinach or broccoli slaw and some guacamole ranch (best thing ever!! made by Wishbone). Yummy lunch. Today was overage because I wanted food from the fish camp. And enjoyed every darn bite, and I don't feel guilty because it was a lift day with deadlifts. Binge free for 6 whole days now!! Woot Woot! Allowing the daily sweet is helping with that and of course eating proper and getting enough protein so I feel full and just plain behaving myself. The scales were reflecting my hard work this morning, but officially weigh in tomorrow. Had 3 lift days and 2 light cardio days this week. Even got up at 4:50 one morning to lift before work. Thankfully my DOM stage has passed quickly. Gotta love some muscle memory.
My sleep has been better than it has been in ages. I am usually out cold by 1030-1100pm and up by 5:30am ON MY OWN!. I also don't feel the need for my afternoon nap. There might be something to this being healthy thing.
Elbow is holding out. It still hurts but it is the daily pain that I normally have. Unless I give it complete rest for about 6 weeks, it is gonna hurt. That ain't gonna happen. It is my right elbow, I am right handed, who will wipe my butt??? Foot has completely healed and no problem bearing weight on the right side of it anymore.
I deloaded most of my previous weight when I "started over" this week. :sad: And instead of checking the numbers on some weight, I actually didn't deload my bench.
Squats 65#- PR 90#
Bench 65# didn't deload these. Started 60# Monday increased today.
OHP 45# was quite happy to go back to empty bar on these minions of Satan. was a 55#
Deadlifts 115#- PR is 150# These are feeling way easy right now. Think I will just enjoy!
Cleans- 45#- was at 65#
There are no rows. I hate rows. More than I hate OHP. I will cut off my arms before I do another row unless it is a dumbbell row. Those aren't too bad. I like cleans. Cleans are fun. Rows are not. And I do deadlifts on A day instead of B day. I like it that way and it works better for me. It takes a lot of me for the OHP because of my elbow and I don't feel my deads are getting as much attention and they get jealous. Strangely my elbow is not as affected by the bench press. Everything feels pretty easy still except for the bench. Gonna keep it at 65# for a bit til it starts to feel easy.
Now back to my guilty pleasures: British TV shows on Netflix. Today:Merlin..........and maybe some Midsomer Murders.
WTG ladies. Y'all are looking good!
Everyone have a great weekend!0 -
What a fabulous post, Soos. Very happy for you! Keep up the awesomeness! :drinker:
I'm doing rows/cleans in supersets 3x8/3x5. Today was the first try and all went swimmingly, plus 3x5 deadlifts. Rummaging around with the empty bar still plus 95 for deadlifts, because I added SO much more cardio but first week trial went really well. Gonna do some walking this weekend and more lifting next week. So far, so good. Happy weekend! TGIF !!!!0 -
You BAMFs with your cleans! I'm so impressed! They intimidate me. Maybe when I get my home gym set up next month I will work on those and can look like a goofball in private.
Rest day today and I ate ALL the foods...including an amazing cupcake at a party we went to this evening. Good fuel, those cupcakes. Looking forward to attempting a 95 lb bench 3x5 in the morning! :drinker:0 -
You BAMFs with your cleans! I'm so impressed! They intimidate me. Maybe when I get my home gym set up next month I will work on those and can look like a goofball in private.
Rest day today and I ate ALL the foods...including an amazing cupcake at a party we went to this evening. Good fuel, those cupcakes. Looking forward to attempting a 95 lb bench 3x5 in the morning! :drinker:
Home gym...keyword there! If I had to do this in public, it would probably never happen. I prefer being all alone so only the dogs and turtles can watch. I don't clamp one end of the barbell so I can dump plates if I get in trouble (and pray they don't go through my dining room, ummmm I mean, gym floor). I always feel like an idgit when I do any kind of exercise.
Cleans are fun. You must try.0 -
Workout was really hard tonight, and has left me feeling completely knackered. It's only 9:30 and I could happily go to bed and sleep through tomorrow.
Squats 75 5x5 (going to stay here a bit while I work on form)
Bench 65 5x5 (almost had to tip the weights off one side on my very last rep, but I managed to get it up with some horrible sounding grunts and groans)
Row 85 5x5 (barely finished these)
Everything was just HARD. But I'm really proud for not quitting. That being said, I am going to repeat these weights again instead of increasing.
BUT - holy crap I'm getting arm muscles. I keep touching my biceps, LOL. I even made my friend touch my arm, too. I'm kinda stupid about it but I'm just so excited!0
