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Ladies, how heavy do you lift

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  • firef1y72firef1y72 Posts: 1,157Member Member Posts: 1,157Member Member
    I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.

    my 1rpm maxs are :
    Back squat : 75kg (currently only squatting 30-35kg for 5x10)
    Deadlift : 99.5kg (50-60kg for 5x10)
    Bench : 45kg (30kg for 5x10)
    OHP : 35kg (20kg for 5x10)

    Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.
  • flowerhorseyflowerhorsey Posts: 151Member, Premium Member Posts: 151Member, Premium Member
    Squat 185lb
    Bench 105lb
    DL 225lb
    Hip thrust (my fave) 470lb

    Mostly front squats now 135lb due to a crabby knee
    Dl 255lb
    Hip thrust 495lb (not pretty but can do)
    Started leg presses a month ago 568lb, but am gonna back down... Maybe..
    Bench 115lb :)
  • StargazerBStargazerB Posts: 313Member Member Posts: 313Member Member
    I lift what's heavy to me, which is probably not much for most. I'm petite and I have back issues so I need to be careful.
  • syrupspewsyrupspew Posts: 17Member Member Posts: 17Member Member
    firef1y72 wrote: »
    I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.

    my 1rpm maxs are :
    Back squat : 75kg (currently only squatting 30-35kg for 5x10)
    Deadlift : 99.5kg (50-60kg for 5x10)
    Bench : 45kg (30kg for 5x10)
    OHP : 35kg (20kg for 5x10)

    Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.

    I’m thinking about training for a marathon. What distances do you run? Also, would be curious to know how you like the new lifting routine when you start.

  • firef1y72firef1y72 Posts: 1,157Member Member Posts: 1,157Member Member
    syrupspew wrote: »
    firef1y72 wrote: »
    I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.

    my 1rpm maxs are :
    Back squat : 75kg (currently only squatting 30-35kg for 5x10)
    Deadlift : 99.5kg (50-60kg for 5x10)
    Bench : 45kg (30kg for 5x10)
    OHP : 35kg (20kg for 5x10)

    Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.

    I’m thinking about training for a marathon. What distances do you run? Also, would be curious to know how you like the new lifting routine when you start.

    At the moment I have 2 short 3-6mile runs, a sprint session, hill session, long run is currently 10-13miles but as of new year will be increasing by a mile a week. Plus as I run every day I'll do at least a mile and sometimes more on any day that I haven't got a training run scheduled. Think my total is 25-30miles a week atm and that will be near enough doubling by March
  • SabAteNineSabAteNine Posts: 1,799Member, Premium Member Posts: 1,799Member, Premium Member
    SabAteNine wrote: »
    I've started lifting around April, at home, with dumbbells. I recently got a bench and a barbell. My numbers are low and I am just learning how to squat with a barbell, after hating the guts out of the Goblet Squat, but here goes.

    For upper body I usually do 3 sets of 10, for deadlifts, squats, hip thrusts, 3 sets of 20. It's based on the Curves programme of Bret Contreras, started with the Beginner one and just added weight on that.

    Deadlift - 60 lbs (my left wrist is very weak and the first to go)
    Squat - 37.5 lbs.
    Hip thrust - just went to 60 lbs
    Row - 27.5 lbs
    Bench - 37.5 lbs

    Hi ladies,
    Quick update on this. I switched to a PHUL-type of training and results have been rather nice.

    1RM estimates, via Strong App, converted from kg to lb:

    Romanian Deadlift: 176 lb (132*10)
    Squat: 180 lb (still weak as hell though. That was calculated from my last 40 kg / 88 lb * 20 reps. I'm scared of going very heavy on squats)
    Bench: 92 lb (69*10)
    Bicep curl (barbell): 66 lb (55*7)
    Bent over one arm row: 52 lb (45*6)
    Lat pulldown: 128 (110*6)
    OHP: 60 (42*12 today, but it was on the Smith).

    Things to work on: squats, deadlifts, OHP, triceps. And more dumbbell work, since there is a strong L-R imbalance. But overall, there was good progress for 5 months.
  • ExistingFishExistingFish Posts: 639Member Member Posts: 639Member Member
    Well last time I squatted it was 3x12, and I did 75lbs. I could do more for less reps. I have no clue what my 1RM is.
    Benched 65lbs for 4x6
    Deadlift 115lbs for 4x6

    At the gym and at home.

    I do 30-35lbs for single arm rows and for dumbbell bench, depending on the rep range.
    ^ August 2018

    Update Start of 2019:
    Squat: 135x5
    DL 165x5
    edited January 11
  • an0393naan0393na Posts: 840Member Member Posts: 840Member Member
    95kg deadlifts
    75kg back squats
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