November check-in and chat
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Short but sweet update. MY hand felt much better (I burned it for those that aren't on my friends list) and I drove to the gym after work after testing the pressure on my hand.
5x5
Squat 85lbs
OHP 50lbs
Deadlift 65lbs.0 -
^^ vendygirl, ouch, sorry about your hand but I am glad it is better.
I finally started. I didn't have a bench and my husband brought me home one Saturday. Then he set everything up in the garage. It's cold out there! I have an olymipic bar and a regular 10lb bar. I didn't used the olympic (although I did do some warm ups with it while testing it before getting the bench) because it was too heavy and I felt unstable after a few squats. Plus I don't have enough weights for it yet. So with my 10 lb bar I did:
squats: 27.6 lbs
bench: 38.6 lbs
rows: 56.2 lbs
I was able to do all for the full 5x5, but the rows started getting pretty heavy by the end. I could feel a pulling going down my neck/shoulder. I hope that doesn't turn into anything because I have neck issues as it is.
What kind of stretches do you do after?
Also, I have a hard time keeping my heels on the ground for squats. I find if I put my feet slightly out more I can keep them down (sometimes my left heel still is up a bit). My husband watched and said I looked OK, but he was going by the video he doesn't lift himself.
All in all I feel good about it. I felt a bit like a wimp and I wanted to add more weights to some but my husband was so worried I will hurt myself. I will be able to do workout B Wednesday, but I leave for the US to visit my family for Thanksgiving Thursday and won't be back for a few days.0 -
Hi all you badasses ????
Just wanted to check in ! Sunday was my final workout in week 2 ???? I was feeling a bit down because I'm feeling like the squats are already super tough and I hope I can progress
reminding myself that this isn't a race, progress is wayyyy better when you struggle and I just plain LOVE lifting! So if it's getting my butt to be consistent in working out then it's doing it's job ???? Keep up all the hard work 0 -
@Care: Why did you start rows at that particular weight? I'm curious. Could it be too heavy for you right now? With neck issues (I've got them, too) I think I'd start at a lower weight and see how you feel.
Also, you could try some trap stretches before lifting. I have a 8-10 minute warm up and over half of it is shoulder/neck stretching.
Hope your neck and shoulder feel better. :flowerforyou:0 -
Hey ladies
Brandi, remember you don't have to increase your weight every time. Try adding more reps at the same weight as either way you will be getting stronger. And give yourself some nice breaks between sets - I was up to 2 minutes when I was doing 40kg squats and by the standards set by the ladies here that is by no means heavy!
Care, ditto on the heavy row, that is twice what you are squatting. Remember ladies are not built the same as men, we are generally stronger at squats than rows.
Vendygirl, good news about your hand and great numbers (how long have you been doing this now?)
Cpiton, I am uneven too, finding dumbell work (much as I hate loathe and despise it) is helping a lot with it. If for nothing other than that I can see it so obviously!
And for me, first workout of the week today. I am finding I like the A workout of the program best - mainly because it makes me hurt less afterwards. I still had DOMS in my hammies from Friday even yesterday!
3 supersets of 20 glute bridges. These are unweighted as yet but after next week that will change! And 12kg one arm dumbell rows. These I am feeling now!
3 supersets of 12 16kg goblet squats and 12 10kg dumbell bench. I was hoping to go for 12kg dumbells but when I picked them up I was struggling to even get them in position to start so went for more reps instead.
3 sets of dumbell romanian dead lifts with 16kg bells. Still struggling with these managed to up the reps to 12, 15 and 12 but my arms are letting me down with them.
30 side leg raises
60s plank and 2 30s side planks
I am noticing some changes already with this. My bottom muscles are getting bigger at the top and definitely more noticeable. Also when I was squatting today I was right by the mirror, normally I have enough view I can check form but that's about it. Today I could see my line of my quad over my knee and also my hamstrings. And it made me feel like a beast for about 30 seconds
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I started there because 65 lbs was recommended and for the weights I had this was close and comfortable for me (except for my neck). My neck hurts after things like push ups, mountain climbers, crunches, etc. Even sometimes things like zumba can aggravate it. The only time it wasn't too bad was when I was pretty much on bed rest for my entire pregnancy and after when I did nothing but walk for almost a year. I'm hoping by going slow it wouldn't bother it. I guess I will drop the weights down for next time and see how it feels.
I guess I should start lighter for dead lifts then? I was going to start at 80 since I know I can lift that, but maybe I should go lighter?0 -
I started there because 65 lbs was recommended and for the weights I had this was close and comfortable for me (except for my neck). My neck hurts after things like push ups, mountain climbers, crunches, etc. Even sometimes things like zumba can aggravate it. The only time it wasn't too bad was when I was pretty much on bed rest for my entire pregnancy and after when I did nothing but walk for almost a year. I'm hoping by going slow it wouldn't bother it. I guess I will drop the weights down for next time and see how it feels.
I guess I should start lighter for dead lifts then? I was going to start at 80 since I know I can lift that, but maybe I should go lighter?
Do you make it a point to keep your neck neutral during those activities? I know I have a tendency to look up, which might cause more pain than not. Also try barefoot/different shoes if you're having trouble with your heels. Sometimes that makes all the difference.
Also hi everyone! Only doing 2 heavy workouts this week then a week off. Then nervous time. I enjoy reading all this bamfness going on up in here though. :drinker: :drinker:0 -
@care - try different shoes. Flat so the feet are in contact with the floor and also try squatting with a chair behind you so that you can see how it feels. You might be pushing forward instead of in the heel. Also everyones feet will be different for how they squat. My toes tend to be out more than most folks consider "correct" form. It depends on the natural flow of your knee joint really.
Do you have a gym where you can try to have a Personal trainer watch form? And do you have disc issues in your neck?
@roxy - I have only been doing SL for 3 weeks but I have been working with heavier weights since this summer so that is why my numbers are high for a beginner. I did some program by Nia Shanks (10 commandments or something) where I was squatting plates (holding them in my hands while squatting) and was up to 35lbs, goblet squats (20lbs on that or maybe more I'd have to look at my notebook) on that and using dumbbells going up to 30lbs for presses etc. I also did a lot of TRX stuff as well. Deadlift however is my weakest. I'm scared to go up in weight on that one.
I have to ask what is this glute bridge I keep seeing?0 -
Hmm I can't draw a suitable diagram with my keyboard but basically glute bridges and hip thrusts are really good exercises for activating and working your glutes. Either weighted or just bodyweight.
Basically it looks a bit rude as you are sort of thrusting your hips up from the floor
A hip thrust
_/\__o to _/
\o but basically it is a straight line from knees to shoulders and down again.
They are a good accessory exercise for sure. And lol, I was the opposite with deads couldn't wait to get weight on there, total wuss with bench pressing though. I spent a long time utterly convinced that if I added weight to the bar I would unrack it be unable to hold it and it would plummet down into my face smashing out my teeth, my nose and causing all sorts of other untold damage. This so far has not happened 0 -
Oh they are bridges! Okay. I know what those are I do those all the time. Weighted and unweighted.
Roxy my fear with the deadlift is my form getting off and throwing my back out, again. I have the back of 75 year old (it gets older every time I use this expression btw). I mean really bad lower back. So this and the pendely rows scare me. I am doing better. Baby steps. 0 -
I started there because 65 lbs was recommended and for the weights I had this was close and comfortable for me (except for my neck). My neck hurts after things like push ups, mountain climbers, crunches, etc. Even sometimes things like zumba can aggravate it. The only time it wasn't too bad was when I was pretty much on bed rest for my entire pregnancy and after when I did nothing but walk for almost a year. I'm hoping by going slow it wouldn't bother it. I guess I will drop the weights down for next time and see how it feels.
I guess I should start lighter for dead lifts then? I was going to start at 80 since I know I can lift that, but maybe I should go lighter?
You can't go wrong starting light. Just make sure the bar is at the right height on the floor. I put plates under mine when I'm under 135lbs.
Personally, I'd concentrate on squats before I worried about going heavy on rows. That's the first thing I did when my PT gave me the ok. Think about making the rows very light for now just to get those muscles firing and to perfect your form. Make sure you're activating the stabilizer muscles in your neck and shoulders before lifting, too. Maybe do some static holds and stretches before you lift. I got mine from my PT. If I don't do these, I get a fat headache.
Sometimes I get one anyway. Stinks.
Also, you might want to ice your neck after lifting. It helps me.
And, as Fittree said, keeping your neck in neutral as best you can helps. I'm constantly having to think about this. I'm always either staring at my feet or the sky for some reason. Haha
Good luck and let us know how it works out. 0 -
Squat rack in use so had the power cage which in my opinion is set up backwards. You pretty much have to headbutt the wall to get under the bar then are looking at whitewash 2 foot away for the duration.. anyway 52.5kg squats 3x5 no twinges.
Had to wait for a bench so started my frog kicks. Still have the DOMS from Saturday on these!
Bench 42.5kg no spotter the first two sets 5 then 4. Then the dad guy spotted me as I started my last set and I got all 5. He does a decent job, hands well away and talked the last rep up! Chuffed although I should have asked for a spot earlier.
His son and a friend were power cleaning or power something (then dropping the bar from waist height. Overheard talk of wod so sadly think xfit is infiltrating!).. anyway I wasn't about to mix it up with them on my non existent power cleans at this point.. did more frog kicks, some chin and pullup negs (with some excellent advice to stop thinking of my arms as doing the work but focus on my back). They are still kitten weak but not quite as awful as before... Then a plank and home!0 -
@Roxy: I don't mind dumbbell work (it's what I started lifting with) but I get impatient when I see my oly bar eyeballing me from its little perch on my squat rack. haha Still, dumbbells are simply the best for addressing weak side issues. I never should have stopped using them. Lesson learned.
@Vendy: I threw out my back not too long ago and it was miserable. I understand how you feel. The things I'm doing to prevent it happening again are building up my core and stretching my hips better, especially before deadlifting. I'm thinking of taking a yoga class to help with the stretching. If I can find one that doesn't cost a million bucks.
@Lydia: The chin up negs I did yesterday were just brutal. Good advice on paying attention to your back instead of your arms. I'll have to see where my head is when I'm doing them. Mostly I just whimper a bit. Okay, a LOT.
I am thanking the gods of lifting that I decided to check my enormous ego at the door and start at a low weight on deadlifts. 'Cause I am t-t-toast.
Day 2 of Wendler 5/3/1:Dia de los Deadlifts
DL 85lb, 90lb, 95lb 1x5 each & 50lb 5x10 (I split it up between RDL and Straight leg DLs)
Then 5x15 leg raises. I do them on the floor right now, but I don't bounce or cheat. I'm hoping to hang on the bar to do a set or two next workout. This time, however, my shoulders were still swollen from yesterday's OHP extravaganza. So, you know, I didn't even try.
Add in 10 minutes of warm ups and 8 minutes of post workout stretches and I was kaput. I shall sleep well tonight.0 -
Fittree, I do try to keep my neck/head neutral when doing things like push ups, but yesterday I wasn't really paying attention to that. I was trying to get the form right which is hard since I don't have mirrors (yet). I will try to make sure to do that tomorrow. I do not have the money to join a gym as I am trying to buy more equipment for lifting, I still need a squat rack and lots of weights. I do have a friend that can help with form but he keeps pushing me to lift smaller weights and more reps. He says i will get bulky which I know isn't true. It makes me wonder how much he really knows. I don't have a disk problem, I have a couple C vertebrae that are almost fused and I had an injury when I was young that did something that my chiropractor says looks like whiplash.
Vendygirl, I wore flat flip flop type shoes because I read to wear flat shoes when lifting and they were all I had. The garage floor is freezing so I need something. I definitely was going forward, and a friend told me to put a chair behind me (same friend I mentioned above), but then I was told not to. I will try to find a low enough chair that my legs drop down enough.
cpiton, I will definitely be doing some stretches before and after. Ice sounds great too. Any tips on what stretches to do? I don't know any names for the stretches I was given by my message therapist and chiropractor.
Thanks so much to everybody for all the help! I really appreciate it!0 -
Dani, I feel you. Menopause...uugggghhhh!!!!! I don't mind the flashes but the weight that won't budge is killing me. But I'll keep riding this horse until I get it right. And when I do, I'll shout it from the mountain top.Wow, that was a bunch of awesomeness I just read up in here. Y'all are doing fabulous! :flowerforyou:
I bought a pair of fat jeans today. Size 17. Yep. :noway:
Sigh.
Menopause is such fun. It doesn't seem to matter if I eat or don't eat, exercise or don't exercise, my body is just bloated all the time these days and all over the place on the scale even though my intake has been pretty stable. Awesome. LET'S JUST TAKE ALL THE RULES AND THROW THEM OUT THE WINDOW. HAVE A NICE DAY. :grumble:
I'm going to just keep lifting and ride this thing out. Hopefully things will settle eventually, and hopefully sooner rather than later because this is making me quite frazzled around the edges. :huh:0 -
Read everyone's updates, glad yall are figuring things out it sounds like!
Today I did my B workout after doing A yesterday, its a love/hate relationship only having to pay a little for the university gym where I work but having to deal with it being closed more around holidays and breaks...so its closed until Sunday. At least I won't be home until Monday (will have to find something to occupy myself this holiday weekend)
Squats: 3x5 110lbs
OHP: 3x5 45lbs - think I'll increase next time. I feel like my form is better than when I started SLs the end of summer so I'll continue to be cautious going up.
DL: 1x5 100lbs - was going to do 105lbs as that was the 10lb increase but since I'm taking everything else nice and slow figured I would for this too.
I think I discovered why my hands hurt so much on DLs-the older olym bars at the gym have ridges really close together for the grip parts so they feel like they dig into my skin. I'll have to try a newer bar next time to see if there is a good enough difference.
Won't be lifting again until probably Wednesday next week unless I can find a way to tag along with my parents to their gym sometime
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Care, can you get some video?0
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Hi everyone!
I haven't really been checking in as I've been doing more training towards Olympic lifts than Stronglifts. BUT at the end of our final training session comp yesterday I finally got my 100kg dealift. I'M SO HAPPY.
Here it is:
http://www.youtube.com/watch?v=hv1p3ikt52I&feature=youtube
Yaaay.
Hopefully I'll get back to some Stronglifts now over our training session break. I haven't benched in forever. But I can snatch and clean and jerk now! Even if it's only at 30kg and 40g resp.
I plan on reading back over this thread later on to get me back into the Stronglifts zone.0 -
Hey gotta big project to squeeze in at work so....
Squat 90lbs 5x5
Row 55lbs 5x5 (real one with the barbell no dumbells today)
Bench 85 3x5 then 2x4 - I felt a strain on my right shoulder on the last two sets so I didn't want to push it.
Have a great thanksgiving weekend folks!0 -
Squat 90 pounds 5x5
Overhead press 58 pounds 5x5
Deadlift 145 pounds 1x5
I am so excited! Pretty sure 90 pounds is the most I ever squatted, and did it almost comfortably 5x5! My lifting partner keeps saying I'm slipping the bar off my right shoulder, but I didn't get it. The chiropractor I saw on Monday said my right shoulder is lower than the left. Now it makes perfect sense. This is the heaviest I've squatted AND the first time I actually didn't have pain in my right wrist from trying to hold the bar. We tweaked my form until I really have that weight up on my shoulders, and my hands are just guiding, rather than supporting any weight. What a difference proper form makes!
Same statement is true for OHP. Minor tweak to form means I can lift more with less struggle. I was lowering the bar all the way back down to hit my chest each time, and then struggling to get it back up. Lowering it just a couple inches less made a huge difference. The one other tweak is focusing on keeping my elbows from winging out. I actually feel confident that I will do 60 pounds next time!
Deadlift: I just feel like a beast! I weigh 135. I'm only 5'2". I never thought I could deadlift this much! Best compliment my lifting partner made today was that I made this lift look easy with good form.
Next best thing: We made plans to lift on Friday. Not gonna get off track due to the turkey holiday!
So excited! Can you tell??0 -
Care, can you get some video?
I plan on getting my husband to record me this time. Last time I didn't feel like waiting for him to go in the house and go find my phone.
@cpiton, thanks so much. The ones I do regularly are where you take your hand and bend your neck to each side. Then I also do that and then bend my head down a bit. Those are what I was always told to do, but I know I was given some using a door frame and I forgot about those. I think those were for my arm/shoulder though. I also have to tip my head back off of a chair or the bed. That feels great.
So should I do less for deadlifts tonight? I think I could do 80lbs no problem because I lift 2 large water cooler bottles easily. Those might be easier because they are in two different hands?
On another note, I am so impressed with those of you who have such high number! Wow, I hope someday I can get there or a lot closer than what I am now.0 -
Hey ladies on workout b today but still giving my leg that required rest so no Squats or DL's.
OHP today got the 80 up 3x5 then 1x3 last set 1x4. Feeling powerful...
It's sort of funny too as I was out with some friends this weekend and they said my shoulds and traps are getting big and I shouldn't wear spagetti strap shirts anymore...hehe...I had to laugh really.
Wasn't a compliment but I took it as one.0 -
Steph, I can't imagine doing 80lbs for OHP! Way to go!
I have a couple videos. They are so completely embarrassing. I will post them in the form check thread.0 -
@cpiton, thanks so much. The ones I do regularly are where you take your hand and bend your neck to each side. Then I also do that and then bend my head down a bit. Those are what I was always told to do, but I know I was given some using a door frame and I forgot about those. I think those were for my arm/shoulder though. I also have to tip my head back off of a chair or the bed. That feels great.
So should I do less for deadlifts tonight? I think I could do 80lbs no problem because I lift 2 large water cooler bottles easily. Those might be easier because they are in two different hands?
My advice? Start low on deads and see how you feel the next day. If no pain, move up.
Those doorway stretches are good. I do them, too. Your arm/shoulder stretches will benefit your neck. It's all connected in there. When I first went to the PT it was for killer pain down both arms. It felt like someone was pulling on them very hard all the time and I couldn't feel my fingers. After 72 hours of virtually no sleep, I went to my doc for either pain meds or a sledgehammer to the skull and she sent me to the PT (with a nice narcotic, thank God). We didn't know where it was in my neck until the swelling went down, three weeks later. No fun
Here's a link to some stretches:
http://www.naturalphysiques.com/159/stretching-guide-part-i-upper-body-stretches-by-jeremy
I thought they looked good.
Also, did your PT have you doing I's and T's on an exercise ball? Those have helped me a lot. These are on a table, but you get the idea:
http://www.fitnessandfreebies.com/exercise/exercises/yti.html
Hope that helps. I wish I had been doing these all along. I think my bench and OHP would have been much higher.0 -
Stef I would consider that more reason to wear spaghetti straps - show 'em off 0
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Been feeling a bit off today and gassy, nearly wussed out but went in the end.
Squats - 55kg - 3x5 return of the knee slide. Used TUBOW a bit which I think has helped some but I feel like I'm floundering around with the same issues that keep coming up over and over. Guess that's the sport hey..
This is the final set, back felt pretty hot after but no pain, right hamstring felt it on the very last rep but just tightness.
Ugh you really see my pooch today, somehow the cardio isn't appealing..
http://www.youtube.com/watch?v=y0pqta9QkrE
Press - 32.5kg - 533 and my nemesis returns. This is the first set, the next two were too ugly to even show!
http://www.youtube.com/watch?v=AQzoq45Fzio
Deadlift - 60kg x 5 hopped up as it was so light last time. The putting it down isn't perfect I think - not sitting it back down enough. Think my hip height is a bit better than last time. Still feels light.
http://www.youtube.com/watch?v=Qyveo7TE-qI
and some negatives on the chins and pull ups. Feels like zero progress.0
