Ladies, what weight sdo you lift?
Replies
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Well, thank you. Your bench is amazing and my goal for this year. I was hoping to hit 300 for my squat by now and have had to slow waaay down on my training. I have patellar femoral syndrome (kneecap tracking incorrectly) so I'm actually in PT for it. I've also had to work through some lower back issues so my deadlift progresses slow.. I'm hoping to hit 325 in my deadlift this year.
Glad to see someone else with a 300+ squat goal for the year.
My 1RM was that last fall on my I am too lazy to eat at a deficit bulk I did but now I am back down to 260.
I also have lower back issues so my deadlift is horrible compared to yours! How long did it take you to get to where the next day you didn't have soreness, or do you still? That is half the reason I don't progress is I hate the sore muscles the next day when it is my lower back.
I don't generally have muscle soreness unless I take time off and then I will get really sore. I injured my back last summer doing deadlifts when I decided to go for another set after my back started feeling fatigued. I was flat on my back for a good week and then no lifting for 6 more weeks. When, I got back to lifting I was basically starting over again on my deadlift. I progress really slow and make sure my back never get overly fatigued in the area I have back issues. I want all those muscles to stay strong and support my spine. I have to say that the one good thing about having lower back issues is that it has really taught me to keep my form tight. As soon as I slack in form even a little bit, I can feel it.0 -
Eating at maintenance/slight deficit (although if you look at my daily intake you'd call me a liar) because I'm lifting 3x a week, training for 30 mins with my trainer 1x a week, and crossfit 1x a week. This is also including teaching swim lessons 4-6 hours a day M-F over the summer. I can't wait to see what my number are like in Sept when my cardio is decreased. Not gonna bulk until November because my sister is getting married in October, gonna try and cut majorly in Sept before the wedding...so I'll see what my body fat % is like when deciding to bulk a bit over the winter or not.
Now that my freaking life story is out of the way...these are my working #'s at 5x5, no 1RM testing yet.
Squats: 125lbs, 85% of BW
Bench: 85lbs, 57% of BW
OHP: 70lbs
DL: 165lbs, 1.1x BW...the .1 is important
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Wow! I have just started going to the gym (today is my first day). I really enjoyed it altho I didn't know exactly what I was doing. I put 50kgs on the leg press; 30 kgs on a latpulldown; and did three sets of twelve on each.
I took the barbell and put 15kgs (thst is 7.5 on either side) and lifted that from the floor to over my head five times.
I am not sure how that correlates to pounds. I did a chest press thing with 5kgs either side. It's all good I guess. You guys are STRONG.0 -
Well, thank you. Your bench is amazing and my goal for this year. I was hoping to hit 300 for my squat by now and have had to slow waaay down on my training. I have patellar femoral syndrome (kneecap tracking incorrectly) so I'm actually in PT for it. I've also had to work through some lower back issues so my deadlift progresses slow.. I'm hoping to hit 325 in my deadlift this year.
nice--- Hitting a 3 plate squat at some point will be a goal- that's a lot of weight- but I'd like to pull 3 plate DL- THEN angle for the 300+ squats.
I love that we seriously have great lifters on here to encourage- it's motivating to see some goals like that.
thank you as well about the bench... maybe once day I can hit a 2 plate bench!!!
because more plates more fun!!!0 -
Bumping to reference as I progress0
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I love that all you strong ladies are out there. In my gym I have only seen one woman other than me do anything related to weights it makes me so self conscious which is probably why i have only just started doing it. Anyway here are my (sort of) newbie weights an reps in kilograms there not that high yet but give me time!
Chest press 2x15x20 1x15x25
Shoulder press 2x15x5 1x15x10
Lat pull down 2x15x20 1x15x25
Triceps 2x15x20 1x15x25
Bicep 2x15x20 1x15x25
Leg Extensions 2x15x15 1x15x20
Leg Curls 2x15x20 1x15x25
Squats 2x15x40 1x15x500 -
Well, thank you. Your bench is amazing and my goal for this year. I was hoping to hit 300 for my squat by now and have had to slow waaay down on my training. I have patellar femoral syndrome (kneecap tracking incorrectly) so I'm actually in PT for it. I've also had to work through some lower back issues so my deadlift progresses slow.. I'm hoping to hit 325 in my deadlift this year.
nice--- Hitting a 3 plate squat at some point will be a goal- that's a lot of weight- but I'd like to pull 3 plate DL- THEN angle for the 300+ squats.
I love that we seriously have great lifters on here to encourage- it's motivating to see some goals like that.
thank you as well about the bench... maybe once day I can hit a 2 plate bench!!!
because more plates more fun!!!
Lol, definitely more fun. I have a friend who competed in a powerlifting meet over the weekend. She said there was a woman in the 181 weight class that bench pressed 286lbs and pulled a 556lbs deadlift!!! My shero.0 -
I've been lifting but we use the standard barbell with 20lb attached to it at home.
That's quite challenging for me so I have no idea how you guys are lifting so much.
I usually do 3 sets of 20 reps if I can.
Baby steps.. I guess?
It's challenging because you're doing 20 reps. Heavy lifters do wayyyy fewer reps than that and can therefore lift more weight. I couldn't do a 122 lb squat 20 times in a row, but I can definitely do it 5 times in a row...for 5 sets.
Wanted to add because I didn't see anyone else mention it - at 20 reps per set, you're really working for increasing endurance, not so much increasing strength, though you do that, too. Just more slowly. To train for strength, go as heavy as you can manage 1-8 reps per set. 5 reps is seemingly the most common choice.
My lifts (2 x 9) are now at:
squat - 115 lbs last successful was (2 x 8). Last week I started cutting and totally flubbed squats on my 2 x 9 heavy day.
bench - 75 lbs
bent over row - 70 lbs
OHP - 45 lbs
SLDL - 115 lbs
upright row - 40 lbs
hip thrust - 115 lbs
Been lifting since mid-January.
current weight is 123 lbs, to give you an idea.0 -
I think last week I did:
Bench: 65lbs (5x5)
Squat: 85lbs (5x5)
OHP: 30lbs (5x5)- I know that's lame, but I just started doing them. I had a fear of things being over my head (even more lame).
Deadlifts: heavy set- 165lbs for 20 -
Well, thank you. Your bench is amazing and my goal for this year. I was hoping to hit 300 for my squat by now and have had to slow waaay down on my training. I have patellar femoral syndrome (kneecap tracking incorrectly) so I'm actually in PT for it. I've also had to work through some lower back issues so my deadlift progresses slow.. I'm hoping to hit 325 in my deadlift this year.
nice--- Hitting a 3 plate squat at some point will be a goal- that's a lot of weight- but I'd like to pull 3 plate DL- THEN angle for the 300+ squats.
I love that we seriously have great lifters on here to encourage- it's motivating to see some goals like that.
thank you as well about the bench... maybe once day I can hit a 2 plate bench!!!
because more plates more fun!!!
Lol, definitely more fun. I have a friend who competed in a powerlifting meet over the weekend. She said there was a woman in the 181 weight class that bench pressed 286lbs and pulled a 556lbs deadlift!!! My shero.
holy schamoly.
and this is why i am trying to cut down to the 150's range. high 160's/170 puts me in the class with these she-bohemoths. I'll get slaughtered!!! And while I'm very amazed at such feets of strength- I do not want compete with it!! LOL
god people are so cool!!!0 -
Wow do I ever feel inferior. Mind you I just started lifting weights at home a few weeks ago
Squat 5x5 @ 25lbs
DL 1x5 @ 25lbs
Row 5x5 @ 25lbs
OHP 5x5 @ 25lbs
BP 5x5 @ 25lbs
I'm doing the Jason Blaha's Ice Cream Fitness.
I started almost a year ago with 5 lb dumbbells. Don't feel inferior at all! That's awesome work 0 -
Yay, I just added 20# to my Deadlift today. 285 right now...going for 300 by end of summer!:drinker: It's so exciting to get a new PR. Hope you all are having as much fun today! Rawr love you lady beasts.0
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Yay, I just added 20# to my Deadlift today. 285 right now...going for 300 by end of summer!:drinker: It's so exciting to get a new PR. Hope you all are having as much fun today! Rawr love you lady beasts.
Awesome! PR's are the best feeling.0 -
I use the pink Barbie weights and high reps. I don't want to get bulky.
Aww .. I prefer purple ... 20KG kettlebells 0 -
How much does the bar weigh? I just realised that most people count that in (am very new to this) I put weights of 15kg onto the bar ... so thought I was lifting 15kg (the bar weight kinda being a given).0
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Just did my 4th day of lifting (i blog it if you want to compare/companion)
Squat: 25lbs 5x5
Overhead press: 25lbs 5x5
Deadlift: 35lbs 5x1
Rows: 35lbs 5x5
Bench Press: 30lbs 5x5
all these weights include the bar (so since i'm not up to olympic weight yet, i use the 25lb bar and add however much weight to get my total)
also, i use hand weights instead of the bar for squats and bench press because i can and it uses a tiny bit more muscle to balance.0 -
45 pound bar is standard in your regular gyms but if you go to an Olympic lifting gym, you will also find women's 15 kg (33 pound bars). This is also the size women use in Crossfit competitions for the most part--has a smaller diameter for smaller hands, too.0
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5'51/2 153 lbs
8 weeks lifting
DL 95x8x2
Squat 85x8x3
OHP 40x8x3
Rows 105x8x3
Haven't tried bench press0 -
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I use the pink Barbie weights and high reps. I don't want to get bulky.
I'm going to punch you with all my big non-bulky muscles I get from lifting heavy weights.
I'm a weakling. I squat and deadlift the bar. My lat pull down is 70, lunges 10 lbs, overhead press 20 lbs, and my rows I can't remember :S. I just started lifting. 0 -
I am pretty week in comparison to many here especially as I have been doing it for a while, but I am a bit flaky when it comes to workouts and it varies from 1 to 3 workouts per week. I spend lots of time deloading to work on form rather than focusing on maxing out numbers to progress. My PR's are:
Back Squat 90kg
Romanian Deadlift 70kg
Hip Thrust 60kg
OHP 30kg
Bench 45kg0 -
45 pound bar is standard in your regular gyms but if you go to an Olympic lifting gym, you will also find women's 15 kg (33 pound bars). This is also the size women use in Crossfit competitions for the most part--has a smaller diameter for smaller hands, too.
thsnks kelly! So I must have dead weighted approx 80lbs --- that sounds so much better than 15 kgs :-)0 -
I'm 5ft 4, 58.5kg (129 lbs) age 60. Strength training since beginning of March.
DL 70kg - 154lbs
Bench 35kg - 77lbs
Squat only 35kg as form is rubbish and I am having to work on it without too much weight.
OHP 17.5kg - 38.5lbs
My best (30 years ago) when I was 51kg - 112lbs
DL 125kg - 277lb
Squat 107.5kg - 236lb
Bench 50kg - 110lb
Yes I was competing!!
Don't think I'll ever get back to those weights again - just want to get strong again now. Haven't been lifting heavy for about 25 years, although I have trained with weights on and off, but the muscles seem to remember what to do!! - Apart from squats, and I think that's more of a bad habit or flexibility issue. My legs can certainly do more than I can squat at the moment.0 -
Been doing strong lifts for 2mths now. Happy with my progress
Body Weight 58kg
Squats 60kg (132)
Deadlifts 65kg (143) - my hands are small so struggle with the 5th lift as the bar is starting to slip
OHP - 30kg (66) - struggle with these
Row - 40kg (88)
Benchpress - 40kg (88)0 -
45 pound bar is standard in your regular gyms but if you go to an Olympic lifting gym, you will also find women's 15 kg (33 pound bars). This is also the size women use in Crossfit competitions for the most part--has a smaller diameter for smaller hands, too.
thsnks kelly! So I must have dead weighted approx 80lbs --- that sounds so much better than 15 kgs :-)
Yup. In most English gyms standard bar is 20kg, so you likely lifted 35kg (77lb).0 -
Thanks Ellie - I realised also I wasn't dead lifting exactly. I was doing what I thought weightlifting was ie taking it from the floor to over my head (must have had that idea from watching something on TV). I have now been watching youtube videos and realise that is called C&J and dead lifting is only up from the floor to standing straight with your arms down!!
Learning slowly, I guess! Youtube has been great tho :-)
Going to go again today. Quite liked the whole C&J thing --- so might continue it anyway!0 -
CHjones21 do some research on stronglifts 5x5. It's a great lifting program and very easy to follow and easy to remember!0
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Thanks Ellie - I realised also I wasn't dead lifting exactly. I was doing what I thought weightlifting was ie taking it from the floor to over my head (must have had that idea from watching something on TV). I have now been watching youtube videos and realise that is called C&J and dead lifting is only up from the floor to standing straight with your arms down!!
Learning slowly, I guess! Youtube has been great tho :-)
Going to go again today. Quite liked the whole C&J thing --- so might continue it anyway!
I would recommend getting some training for eyes on- Olympic lifting is very technical- good to have someone show you what is right and what is wrong so you don't goon up your body!!0 -
Bump for later. I'm really lifting. You guys are awesome! 0
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Men line up to admire my guns and I have them like into a car and lift them for fun0
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