Super Strong Squatters - September check in and chat
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Wow ladies lots of impressive figures happened over the weekend!
My Friday session followed by dog walking, followed by 8 hours in work then riding my motorbike for 3 hours to the caravan broke me. I spent most of saturday curled up in the corner, alternating between snoozing and snacking lol!
Today I was on workout A,
Squats I have increased the weight a little, been trying to work on form but for me to really feel my form the weight has to be taxing enough but not so much that my form is just poor. So first time at 37.5kg (83lb). I tried to tell myself that there was no discernible difference, um there so was :laugh: I can't even lie to myself. Kept my form and did my 5*5 though. Sometimes right down at the bottom (they are all a2g) I feel like I am pulling the bar down as if I am using it to pull myself up - sounds weird I know but it's the only way I can explain it. Also, I find of every set my best ones are 2 and 3 always. Definitely felt the difference in needing to engage my core to get these done.
Bench press, went up again this time at 27.5kg (60lb) I know it's not a lot but I could only do 4*5 my last rep on my fourth set almost did not make it all the way up. I will work it again Friday and see how I get on, it's not a form issue, it really just is a lack of strength.
Rows, I have gone back to barbell style. It's just personal preference and I want to get fitter, stronger is a bonus. I want a more sculpted body I am not so bothered what weight is on the bar. I did 5*5 at 35kg (77lb) a little less than my Pendlay attempts but I feel like I get more of my core worked this way.
On the subject of form and goals. When I OHP I really reach at the top. I do this because I watched a form video (rippetoe or scooby or someone like that) the guy spoke sense and some of it clearly went in. He said something about it being really important to reach at the top so that.... So I reach, thing is I don't want a big chunky neck and I am pretty sure the muscles at the side of my neck that join it to my shoulders are the ones responsible for that reach and now I wonder if I might be better off not reaching so much. Either way I shall increase my weight there on Wednesday - slightly nervous as my extra set last Friday very nearly resulted in me being bopped on the head on the last rep, it went up - just, but it came down a bit quick :noway:0 -
well done for not bopping yourself on the head!
re coaches - I've had a look and the nearest weightlifting -club- to me is the other side of Oxford.. 25 miles away.. so I've emailed them to see if they know of anyone more local. Ironically there is one near where we -used- to live. Hindsight and all that lol!0 -
Hey ladies...
I am back in action... Deloaded to work on form and things are going better this time around.
Row- 70 lbs
Shoulder Shrugs- 95 lbs (I did my barbell math wrong and wounded up lifting a lot less than I thought I was. :laugh: )
Deadlifts- 120 lbs
Squats- 100 lbs
Overhead Press- STILL 55 lbs and I only do 3 reps and 5 sets. I hate this lift.
Machine Crunches- 75 lbs :bigsmile:0 -
Roxy - I wouldn't worry over much about developing ginormous traps (that's the muscle that runs from your neck to your shoulders). Unless you are an extreme genetic outlier, taking steroids, and/or eating at a huge surplus, you just aren't going to make that muscle 'big'. And that final contraction, where you lock out, is where much of the work of the lift is done. It's purely anecdotal, and all our bodies are different - but my shoulders actually look **more** level and less slopey since I started lifting.
Lydia - isn't that always the way? Hopefully they will know somebody close by. I wouldn't want to drive all the way around Oxford either (having done it years ago) if I didn't have to. Especially with British petrol prices.
Random - sounds like you are back to a good start. And every time you curse the OHP, just remind yourself that you are pushing 55 pounds over your head. 15 times. That's pretty damn awesome.
Wendler, week 3
OHP
This is the 5/3/1 week of Wendler, and I wanted to rip it up. But sometimes that just doesn't happen.
1x5 @65
1x3@70
1x3@80 I went for the 4th and it just wasn't happening. I spent most of yesterday holding my sick 40 pound toddler in my lap, and I know that messed with my neck/shoulders. Oh well - at least I did the work!
Dumbbell bench: 5x15 @25
Dumbbell row: 5x15 @20
Then 15 minutes of intervals on the ARC trainer (like an elliptical but with a bigger motion).0 -
Thanks, I just wanted to check I remembered that I should be doing it just not why!
We have ARC trainer type things where I go, I use them for a 15 minute warm up and despise every minute lol!0 -
Random - sounds like you are back to a good start. And every time you curse the OHP, just remind yourself that you are pushing 55 pounds over your head. 15 times. That's pretty damn awesome.
Wendler, week 3
OHP
This is the 5/3/1 week of Wendler, and I wanted to rip it up. But sometimes that just doesn't happen.
1x5 @65
1x3@70
1x3@80 I went for the 4th and it just wasn't happening. I spent most of yesterday holding my sick 40 pound toddler in my lap, and I know that messed with my neck/shoulders. Oh well - at least I did the work!
Dumbbell bench: 5x15 @25
Dumbbell row: 5x15 @20
Then 15 minutes of intervals on the ARC trainer (like an elliptical but with a bigger motion).
Thanks
Hope the baby feels better! Aww0 -
Had a crazy week last week and got off my schedule but hope to get 3 lift sessions in this week.
I'm still on week 1 of Wendler's 5/3/1
OHP:
3x5 45 lbs (this was a warm up and I was supposed to start lower but didn't have anything smaller than a barbell)
1x5 50 lbs
1x5 55 lbs
1x5 65 lbs
chin-ups 4 sets of 3 reps! I impressed myself! I really want to be able to do 10 in a row by Jan 1.
assisted dips, 110 lbs 3x5
planks
kettlebell swings0 -
all this talk of warm ups lol.. thought that was what the warm up sets were for! (ok, I just hate cardio THAT much, and don't like the thought of losing an empty rack while I'm warming up!) 0
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all this talk of warm ups lol.. thought that was what the warm up sets were for! (ok, I just hate cardio THAT much, and don't like the thought of losing an empty rack while I'm warming up!)
I do a cardio warm-up because I sit at a desk most of the day. If my job was more active, I'd skip it. 10 minutes seems like an eternity when you eye up everyone that walks through the door to make sure they don't take the rack before you! :laugh:0 -
I finally started SL today! My quads were quivering after I was done. It is pathetic how after a 2 month break from any training my legs were shaky just from using the bar :grumble:
Workout A:
Squats = 5x45x5
Bench Press = 5x45x5
Pendlay Row = 5x65x5
Assisted Pistol Squat = 2x6
Elevated Plank = 2x30s
I am NOT a morning person. Today was day 1 of starting workout very early morning. Let's hope I stay motivated.
Not sure what to do tomorrow as I am still in the unpacking phase/no space to do much at home. So I might do a metabolic circuit.0 -
lwood me too...ick...but I workout at home atm so I don't have to wait...
Workout A today
Squats 5@90 (had a spotter just in case)
Bench Press 5@75 (spotter last 2 sets)
Pendlay Row 5@75 (Last set, last 2 reps I was grunting)
edited for spelling...0 -
all this talk of warm ups lol.. thought that was what the warm up sets were for! (ok, I just hate cardio THAT much, and don't like the thought of losing an empty rack while I'm warming up!)
I have mostly quit doing cardio warm ups for that same reason! Don't like getting there when the gym opens and just letting the free racks get taken up! But I did do a cardio warm up today because my knee has been bothering me (I think from running) so I didn't want to make it worse.
Was going to do a deload last week but instead didn't get to lift at all because travelling for work has started back up again and that means too many early early mornings...
Forgot where I was a week ago so just did the squat, ohp, and deadlift workout
Squats I easily picked right back up from where I had been: 5x5 at 125lbs.
OHP I only did 5x5 at 45 (the bar) because I remember deloading last time I did ohp...Also couldn't find the 2.5lb plates until I was done.
Deadlift only managed 1x3 at 115 (lower than where I was pre break week). I attribute this fail to getting up at 5am this morning for work...
great lifting ladies! I sure did miss the burn and walking into the free weights like I could out lift any of the guys there 0 -
I'M BACK!!! Lifted tonight for the first time in nearly three weeks. I did some major deloading just to be safe. Squats 70lbs, OHP 55lbs, Deadlift 115lbs. Was hard, but not hard enough to discourage me from getting back on track. Felt good. :-)0
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Workout A this evening.
Squats: 175lbs 3x5--- Wanted to put my excess calories from the weekend to good use. Had a little bit of trouble with the last set because I didn't set myself up properly and then my foot tried to cramp at the end.
Bench: 105lbs 3x5--- I might try to bump this to 107.5lbs for my last A workout, but 105 is really heavy.
Rows: 110 3x5 --- No trouble with these.0 -
Oh pinto! How I like to mash you with bacon fat, garlic, cumin, and some other things. Anywho, some people (some people being me and some random internet friends) find ourselves SUPER weak when working out in the morning. So it might not just be your 2 month break (I'm sure it didn't help though). Mornings are evil and only made tolerable by the presence of coffee.
I am continuing on my exciting adventures in madcow land. I had an awesome session with 137x5 squats, 120x5 bench, and 85x5 row. I also did assisted dips 3x8, and toe planks 3x30 sec. Then I had a quest bar and some g2 and headed to the Y for 40 minutes on the arc trainer and 15 glorious minutes in the sauna. mmmmmmmmm.0 -
lwood me too...ick...but I workout at home atm so I don't have to wait...
Workout A today
Squats 5@90 (had a spotter just in case)
Bench Press 5@75 (spotter last 2 sets)
Pendlay Row 5@75 (Last set, last 2 reps I was grunting)
edited for spelling...
Stephanie, out of curiousity, how does your spotter help with squats? There is some helpful discussion of this in Starting Strength (basically if you can't have 2 spotters, make sure the spotter spots the BAR not you, and is there to help support the bar up WITH you if you start going back down again.. not the prison-rape-style spot that you see the bros doing!) 0 -
Tree, you are about 7lbs away from being able to bench press me fully clothed and shod! Also I love fried mashed pinto beans, with chilli and a big dollop of sour cream too, and nachos there needs to be nachos!
Chubby Checkers, likewise your weights there blow my mind.
Pitbull mom, if you can ohp 55lb I don't think it will be long before you are back to where you want to be with the weights.
Lydia, I too despise cardio but I know I should do it. Part of my goal here is to increase stamina so...
On that note I cycled to work today, 6 miles, 30 minutes, no stops. Quite pleased with that (it's up and down hills too), and I am loving how sore I am today from my lifting yesterday
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yes, I know I 'should' too.. *grumps*0
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lwood me too...ick...but I workout at home atm so I don't have to wait...
Workout A today
Squats 5@90 (had a spotter just in case)
Bench Press 5@75 (spotter last 2 sets)
Pendlay Row 5@75 (Last set, last 2 reps I was grunting)
edited for spelling...
Stephanie, out of curiousity, how does your spotter help with squats? There is some helpful discussion of this in Starting Strength (basically if you can't have 2 spotters, make sure the spotter spots the BAR not you, and is there to help support the bar up WITH you if you start going back down again.. not the prison-rape-style spot that you see the bros doing!)
Well since I workout at home right now my husband was in the room (could have gotten the man child but he was downstairs). He didn't actually spot me this time but I will keep that in mind when he/they do need to.
I will definately take a look at the post as well.
Thanks0 -
Yeah, on the basis that you are using your husband then the whole prison thing could be fun
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Oh pinto! How I like to mash you with bacon fat, garlic, cumin, and some other things. Anywho, some people (some people being me and some random internet friends) find ourselves SUPER weak when working out in the morning. So it might not just be your 2 month break (I'm sure it didn't help though). Mornings are evil and only made tolerable by the presence of coffee.
I am continuing on my exciting adventures in madcow land. I had an awesome session with 137x5 squats, 120x5 bench, and 85x5 row. I also did assisted dips 3x8, and toe planks 3x30 sec. Then I had a quest bar and some g2 and headed to the Y for 40 minutes on the arc trainer and 15 glorious minutes in the sauna. mmmmmmmmm.
"Oh pinto! How I like to mash you with bacon fat, garlic, cumin, and some other things" :laugh:
I think it was a combination of things. Prior to this I have always worked out in the evening (after work). We recently moved so mornings will be better if I need any time for myself. So, I just have to suck it up. Coffee and BCAA helped me get through :drinker: . It was good.
Today, however, I am HURTING. DOMS :grumble: I am walking or waddling rather today.
Looking forward to Deadlift tomorrow
What is Toe planks?0 -
BLEH on cardio... :laugh:0
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Well I used to have a sad core that could only do planks on my knees/elbows Now I can do them on toes/elbows! Yay!0
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My plan to come home, have a big bowl of turkey chili from the crock pot and catch up on this threat has been FOILED b/c the stupid crock pot timer didn't work (or the stupid hubs didn't set it right) and so NO CHILI and I'm hangry but now I have to COOK and that SUCKS. End rant, but now I gotta go pick up my kiddo and cook dinner. Ugh.0
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Workout A today...kept my squat low to work on form. Ankle flexibility kind of sucks, so I can't get a good deep squat without my knees going over my toe.
Bench 5x95x5
Rows 5x55x5
squat 5x115x5
My rows could have been heavier too, but I was working on form as well--really concentrating on squeezing my shoulders together as I lift. Next time I will jump up 10 pounds.0 -
My plan to come home, have a big bowl of turkey chili from the crock pot and catch up on this threat has been FOILED b/c the stupid crock pot timer didn't work (or the stupid hubs didn't set it right) and so NO CHILI and I'm hangry but now I have to COOK and that SUCKS. End rant, but now I gotta go pick up my kiddo and cook dinner. Ugh.
That just sucks. Its not just not having food ready for you, but it's the disappointment when you discover your awesome dinner isn't actually cooked like you had been thinking about all day and looking forwards to... Can you tell I have had slow cooker problems in the past? I feel your pain!
Workout A for me. I didn't want to workout, I spent all day on the couch being all sad and stuff, but I eventually managed to convince myself to get off my backside and go do my workout. After it was done I was glad that I did.
Squat: 5x5 35kg
Bench: 5x5 27.5kg
Row: 5x5 37.5kg0 -
I'm having some major DOMS. Foam rolled this morning. Last night tried to do it on rumble roller and I was groaning so loudly. My quads are hurting. These are days when I wish I could pee while standing without any aids :frown:
Workout today -
Warm up = mobility work & dynamic stuff
Squats = 5x50x5
OHP = 5x45x5
Deadlift = 1x90x5
Push up = 2x8
Ab Roller = 2x8
YoBecca, sorry about your dinner mess. I totally understand. I hope it all turned out ok in the end. Let's hope for a better today
Fittree, I know the feeling!! Yay indeed 0 -
Fun times today... How is everyone doing?
65lbs Bench
75lbs Rows
120lbs Shrugs
125lbs Deadlifts
105lbs Squats
75lbs Machine Crunches
30 regular crunches
30 Leg hip raises
Almost fell on the last rep in the last set of squats... would have been funny and painful. :laugh:0 -
My squats are better than last time, by a tiny bit. Still not where they were before my sinusy thing in August, but getting better..
HOWEVER!
Bench preses did NOT go as well as squats. I did my warm up and was dong my 5x5 but was seeing spots after my 3rd set. (And I was only at 60#, was hoping to break 65 today)
This was very upsetting.
Should I finish this set A on Friday, my next lifting day (redo bench presses and get to rows)
OR should I just do session B (squats, OHP, DeadLifts)0 -
my rant from my page in case we aren't friends (and if not, WHY not?!)
ok, so... I've deloaded right back to 30kg on squats to try to sort out, and I wanted a different angle to take a video from. Nothing to prop my shoe on (with my phone inside!) and the weights area was for once relatively empty at that moment, and nobody I recognised. One guy was resting between sets, so I went up and asked very nicely if he'd mind videoing me as I was struggling with my form. He did the biggest 2-year-old huffy face, and SAID ok but everything about him said 'hell no'. I said 'sorry is that a problem' and he basically (mostly through gorilla-like grunts) indicated that he needed to keep his focus between sets. I backed right off and said I wouldn't dream of interrupting him... he was doing bicep curls with 75kg and a whole lotta English, and something similar with dumb bells. Have I completely breached gym etiquette?! anyway I finished my workout and came home, couldn't face anything more. Doesn't help I got wound up at work too (and I am the calmest person ever!).. . grrr.
so that was 30kg squats 3x5, 37.5kg bench (should have been 40 but that wasn't happening sadly) 3x5, and 45kg pendlay rows (back with the women's oly bar) 3x5 - these felt good actually.
squats I tried a wider toe-out stance and really focused on pushing my knees out, but my back is still tending to good-morning, possibly worse as this was only 30kg. Not sure if this is because my focus was on my knees more, or if I'm just sh1t at squats... If anyone wants me I'll be having a little cry in the corner!0
