September check-in and chat.. lift like septimus prime!
Replies
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Hi everyone! I'm about 3 weeks into Stronglifts and loving it. I do have a super newbie question though - when you're writing 5x90 does that mean 5 reps @ 90 pounds or 5 sets @ 90 pounds? :blushing:
Welcome! And yes, if someone writes 5x90 it meant 5 reps at 90 pounds. It's just "short hand" for 1x5 @ 90lbs. If I did 90 squats, even at just body weight, I'm not sure I could immediately walk away from that... I'd probably fall over! :laugh:0 -
Squat 107lb 5x5
Bench 56lb 3x5 and then my spotter had to go and I struggled to get another and then I just couldn't do it. 2 then 1.
Barbel rows 57lb 5x50 -
Right, went and joined the gym and did my first stronglifts session today...
Used the rowing machine to warm up, as I thought it would at least get my upper body muscles working,. I cycle to the gym anyhow.
Squats - just the bar, which they said was 20kg - so 20kg 5x5
They had some lighter barbells, so for bench press I used a 10kg barbell, so 10kg 5x5
For the rows I used a 15kg barbell, so 15kg 5x5
Not much yet compared to most of you, but I'll persevere. The squats were tough.
I need to look at my technique a bit. I'm not sure how to position myself in the squat rack correctly so it can catch the bar if I fail - as I'm working out alone and there aren't many staff, I'm conscious of wanting to look out for myself, although I hope one of the others in there might rescue me if I shout for help. Little dignity in that though.
I did bodypump regularly pre children (so a few years ago now), so I'm trying to remember what I did then, in conjunction with all the great videos people have posted here. However, I need to get out of the mindset of ' can I do loads of reps to music with this' I think I might have managed more on chest and rows if I'd grasped the reality of 5 reps, 5 times.0 -
Yay...another day without back pain from squats!
Stronglifts:
Squats: warm-up + 5x5 @ 85 lbs. These are starting to get a little heavy, so I'm either going to go up in only 2.5 lb. increments (if I ever get to the store to get some 1.25 lb plates) or lift at the same weight for 2 days without failing.
OHP: warm-up + 5,4,4,4,4 @ 55 lbs. Try next time to complete 55 lbs...AGAIN!
Deadlift: warm-up + 1x5 @ 125 lbs. I think I'm going to go up in 5 lb. increments so that I can maintain good form.
Have a great week everyone!0 -
sigh. i guess the way to look at this is that progress in terms of form improvements is still progress . . . right?
i went back today even though i don't think i'm ready for full sl yet. i spent about an hour down on the floor, stretching and foam-rolling, and did some planks. if you get a plank right it can almost be used as your own personal form of traction, so i did quite a lot of that, front and side.
i'm ready to go back to nothing with rows and start up all over again, i don't care what it takes. i did one-arm cable rows with really light weight, and also some holds at the closest point to my body so i could try to get better at recruiting and using the right muscles that don't tweak my back. lat machine - mostly just the first stage, of engaging the shoulder muscles and lats to set my shoulders back and down.
and then i did go and do some squats, but only 5x5 sets with the bar. again, i'm looking to re-think my form, this time wrt back protection there's never as much info out there on how to deal with your upper back during squats as there is about lower back and the knees. i'm discouraged. off to wade through another swamp of misinformation, half-information and conflicting opinions, i guess . . .0 -
I FINALLY DID REAL SQUATS TONIGHT! YAHOOOOOOO!
I feel like a real 5x5-er now.
Workout B / Day 16
Squats: 5x5 @ 65 lbs.
- Not gonna lie, these were kind of awkward. Lifting the bar on my shoulders/back had me a little off balance, and my shoulder/arm mobility meant I had to make weird centimeter-at-a-time adjustments to my grip, but whatever! I effing did them! And not even with just the bar, which is what I thought I'd do. Lots of room for improvement with form and getting lower but whatever! I effing did them. (Did I mention that I effing did them?!) I am seriously on top of the world about this.
OHP: 5x5 @30 lbs.
- These were amazeballs tonight. I had good form, good tempo, and they felt relatively easy until the last couple of reps in the fourth and fifth set, where I got a little arch-y. I'm pretty sure I could jump up to 35 lbs., but since the next barbell is a 40 lbs, we'll see. I think I'll start with 40 lbs. next time and if I have to move down to 30 lbs. for the last sets, so be it.
Deadlifts: 1x5 @ 130 lbs.
- Failed my first attempt but it was because I was in my head. Stepped away and went back to it, put my brain in my legs instead of my back, reminded myself what a friend said about these being a pushing lift vs. a pulling lift and got 'er done. I'm sure I made a real ugly face, but it was amazing. Serious adrenaline rush afterwards. Made me feel invincible.
I FREAKING LOVE WEIGHT LIFTING!
And while we can't reply to every post here, I just want to say that I read what you post, and it never fails -- You ladies inspire me, encourage me, and keep me going! YOU ARE ALL BADASSES! (Or should we say GOODASSES?!)
xo
C.0 -
I FINALLY DID REAL SQUATS TONIGHT! YAHOOOOOOO!
And while we can't reply to every post here, I just want to say that I read what you post, and it never fails -- You ladies inspire me, encourage me, and keep me going! YOU ARE ALL BADASSES! (Or should we say GOODASSES?!)
xo
C.
Congratulations! That's so awesome.
We are badasses with good *kitten*
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Last night I got 135 on squats and 90 on bench. I am still doing only 65 on row because something didn't feel right about them when I was doing them heavier (and they were bending my bad wrist weirdly). I will increase on all three next time.
I am super excited to be able to do squats with the big plates! 90 on bench was ridiculously hard and I will probably fail next time (although it will be after my 2 day rest so that will help) but I really want to get to 100!0 -
squat 25kg 5,5,5,5,5 no problem
overhead press 20kg 5,5,5,4,4ish... I don't get this done yet. I can do 4, need put the bar down for a second and can do the 5th rep. I wonder when the app will tell me to use a lighter weight, which really is too light for me.
deadlift 50kg 5,5,5 no problem
bench press 25kg 5,4,4,4,4 this was strange today. Used the bench press thingy as the bar sits on it more securely than on the rack, but I don't lie there comfortably and I need to use a different bar, which I suspect is heavier. I need to weight both bars and the disk holders anyway as I'm only guessing how heavy they are.
barbell row 30kg 5,5,5,5,5 not completely perfect, but it helps indeed to place the weight on steps instead of on the ground.
For such short exercises I was really shocked today to discover that I spent about 70 minutes walking the few meters to the gym, preparing everything, doing the workouts and rebuilding the weights for other exercises. That's a long time! How long do you usually need?0 -
Working squats back up and did 105 5x5.
OPH is banned until further notice. Did face pulls and band pull aparts 4x25 each to help shoulder.
Deadlifted 175 1x5. Was challenging but felt great. Took me a bit to stop sweating and now I'm hungry
Depending how my next two workouts go, I might try and do 200 on Oct. 1 which is a goal of mine. 0 -
@yirara - I don't do every exercise each day and it takes me about an hour every session. Slightly less on deadlift days since I only do one set. Which reminds me -- why 3 sets of DLs?
@MissHoliday - Thanks for your congrats and encouragement! I really appreciate it. And right back at you! Awesome job on the DL! 200 lbs is impressive and I know you can get there. And you know what? If it's not until Oct. 5 or Oct. 10, we're all still going to think you're just as amazing! Don't push too hard and risk (further) injury.
Keep killin' it out there, Lifting Ladies!
xo
C.0 -
@ Crabada - awesome job on the squats!
@Missholiday - my goal is to pull 200 on DLs in the near future too!
Lifted last night though had a small child who did.not.want.to.go.to.sleep when he should have, so spent my rests popping into the house to check on him - multi tasking at its finest!
Squat 5x5 @138lbs
Bench 5x5 @ 77lbs
Row 5x5 @ 66lbs
Heading up on all of them! woop woop! Feeling it in my arms today!!0 -
Hey ladies just checking in...
Wendler week 3 OHP day warmup 1x5@32.5 and 42.5, 1x3@50
working weight 5x62.5, 3x70 and 5x77 making 1 RM @90 (I know I have done 3x98.5 tho) using Dave Tate's method gonna see how I do with the strict stiff body for now I think.
accessories Chin ups 2,2,1,1,1 (getting better) dips 22,16,3x14 most definately getting better...
Deload week next week...then onto cycle two...I think we are going to do a different set of accessories tho...Dave Tate's periodization looks fun so we might try that...or the husband may want to do "Big but Boring"...who knows...
Have a great week ladies..i will have to come back in later and get caught up on what everyone is doing....now off for a walk.0 -
Lifted last night though had a small child who did.not.want.to.go.to.sleep when he should have, so spent my rests popping into the house to check on him - multi tasking at its finest!
Darn kids! :laugh: I have a video in my guys room so i can watch during rests. Took him a half an hour to take his nap today but luckily he usually doesn't need us to come back in.
So excited to lift today, i got my mojo back!
Squat 130 5x5 felt good on form, really concentrated on posterior lifting me. Bench 80 5,5,5,4,2 I noticed my hands weren't in the right position, to close together so each set I brought them a bit further out and failed. Row 90 will repeat for form. Felt good enough for SC today. Elevated feet and shoulder one leg hip thrust 3x6, High box squat 145 3x6, One leg hyper 3x10, Hip rotation 15 each side
I also sort of fixed my shoulder, Why didn't i do this 6 months ago.. i don't know.. I've been a massage therapist for 18 yrs, i'm stupid apparently. I shouldn't say that, its not like i didn't work on it. I just didn't grab it and basically squeeze the crap out of that muscle, I tried to with all the other muscles around it, just not THAT one. Its also hard to massage yourself. It has tightened back up again when i was working which i am guessing is what did it in the first place. But i have the next 3 days off so hopefully i will get it straightened out by monday.0 -
Squats: warm up + 5@65,75,85,85
OHP: 5@45,45,45, 55
DL: 5@75,90,105,125
I felt like such a badass after my deadlifts, even though I was exhausted by the end. Also, it's nearly Friday! This week felt like it was creeping along at a snails pace :laugh:0 -
Lifted last night though had a small child who did.not.want.to.go.to.sleep when he should have, so spent my rests popping into the house to check on him - multi tasking at its finest!
Darn kids! :laugh: I have a video in my guys room so i can watch during rests. Took him a half an hour to take his nap today but luckily he usually doesn't need us to come back in.
haha darn kids IKR!!!
He normally goes straight to sleep so I was like "WTF do I do?!?!" haha! Really caught off guard - turns out he was too hot so change of pjs and he was sorted :laugh:
Glad you sorted your shoulder out - what I wouldn't do for a massage!! Occasionally i'll make hubby give me a massage but he doesn't quite 'get' all the bits I want him to.... like up around my shoulder blades.....ooooohh0 -
Terrible food choices for me today. Arg, just the whole day was arg. hzvdsihiofdsklhfdsjkl;fadsijfdsjklxcmn, fdsjkhweiohqwe. I think that about covers it.The good news is I got to put out a fire with a fire extinguisher, which was kind of cool (training this morning for work, nothing accidentally caught on fire).
Squat day 3
warm up then 140lbs x 3 160lbs x3 and 180lbs x 4
Straightleg DL's 100lbs, glute bridges 100lbs, and burpees 5x10
I seem to have gotten all of my frustration out and now I just want to sleep.0 -
@yirara - I don't do every exercise each day and it takes me about an hour every session. Slightly less on deadlift days since I only do one set. Which reminds me -- why 3 sets of DLs?
Thanks. also an hour then.
I do three sets of deadlifts as I'm still slouching towards a weight where it gets too heavy for me. And I always loved doing them. Just doing one feels so.. meh!0 -
Glad you sorted your shoulder out - what I wouldn't do for a massage!! Occasionally i'll make hubby give me a massage but he doesn't quite 'get' all the bits I want him to.... like up around my shoulder blades.....ooooohh
Get a lacrosse ball (or if you're REALLY adventurous, perhaps a golf ball would work. I never tried. It might be too small for the job), lay down on floor, put ball behind shoulder blade and move your arm around while you "rub it in" with the ball. I get REALLY tight around there (computer desk job!), and this has been a life saver. If you're a little wary at first, a tennis ball has a lot more give and still manages to dig into the muscle ok
Today was Squats 3 day for me. Had a somewhat overly full scoop of preworkout just to get through because ugh. Sleep hasn't been showing up much this week. I'm a lil stressed out and kind of bummed. Long distance relaitonships suck
120x3
135x3
152x5x10
120x15
Nope, wasn't going to get another 20 reps. I'm ok with that! lol
Moved on to 8 min AMRAPS, first one of
- burpee x3
- assisted pull-up x 5
- Db thruster x 5 @ 25lbs each
and managed 6 rounds and 3 burpees
then
- KB sumo deadlift high pull x 4 + 2 per round
- push-up x 2 + 2 per round
and went up to 16/14 and then did 11 deadlifts before time was up. KB was 20KG (which is about 45lbs)
Was running out of steam by the 6.5 min mark or so and only added a round on each from the 6 min AMRAP from last week. Granted I did increase the weight, but I think I should stick for an all out 6 min instead of a grindy 8 min next time around.
and finished with 40yd shuttle sprints and those were lame. Lol. Ah well. Not sure how I'll deal with the rest of the week, since I had an extra rest day and I CANNOT plan ANY workout on the day after soccer. So I might just go 4 days unbroken but shift the deadlifts to Monday and do snatches on Sunday. *deep breath* I can do this.0 -
My heroes! I'm telling you, you ladies are really an inspiration. Squatted 85lbs today and it was awesomely difficult. I was so close to quitting but I didn't! Afterwards though, I thought, "Okay, there's no f-ing way I'll be able to do 90 next time" and then I see the numbers that you all are racking and I get motivated.
Has anyone been where I am? Feeling like there's no way you'll ever get to over 100lbs?0 -
My heroes! I'm telling you, you ladies are really an inspiration. Squatted 85lbs today and it was awesomely difficult. I was so close to quitting but I didn't! Afterwards though, I thought, "Okay, there's no f-ing way I'll be able to do 90 next time" and then I see the numbers that you all are racking and I get motivated.
Has anyone been where I am? Feeling like there's no way you'll ever get to over 100lbs?
I've felt like that with my squats. I used to be stuck on 100lbs and wouldn't budge. It's both a mental and physical thing. You just have to work through it 0 -
Has anyone been where I am? Feeling like there's no way you'll ever get to over 100lbs?
i'm like an ant trying to climb up the inside of a glass with squats. get to 85, get hurt, go back to 50 . . . get to 70, get hurt . . . i can see it taking me to the end of the year, i know that.Get a lacrosse ball (or if you're REALLY adventurous, perhaps a golf ball would work. I never tried. It might be too small for the job), lay down on floor, put ball behind shoulder blade and move your arm around while you "rub it in" with the ball. I get REALLY tight around there (computer desk job!), and this has been a life saver. If you're a little wary at first, a tennis ball has a lot more give and still manages to dig into the muscle ok
there are also 'hardball' baseballs with a foam core - a little bigger than tennis and lacrosse, but tennis balls didn't last long with me. and for pointiness i have a handful of those little superbounce plastic balls that you can't let small children play with indoors. i got a pack of 4 of them from the party favours section of toys r us for about two bucks. haven't tried them out yet but i'd pick them over golf balls, myself.
i actually stood for 20 minutes in front of a big sack of used golf balls at some sporting store once, contemplating blowing 30 dollars on them and then sewing them loosely into a pillow-case or something for a sort of entire-back massage mat. then i realised i could just buy one of those things people hang over the backs of their chairs and told myself to stop going so mcgyver on it.0 -
Thanks krokador and Canadianlbs!! I shall head to our sporting goods store and check out their balls - giggity! Sorry to hear about the stress krokador - hope you can get some much needed shut-eye soon!
Saturday here so morning training session
Squat 5x5@ 145lbs
OHP 5x5 @ 66lbs - not great form on the last reps but I got them. Gonna try a little deload and work back up
Deadlift 1x5 @ 155lbs then for sh *ts and giggles 1x4 @ 165lbs
Now to eat all the fooooooooooooodz0 -
Thanks krokador and Canadianlbs!! I shall head to our sporting goods store and check out their balls - giggity!
i'm also just thinking (again) about picking up one of those bog-standard coat hooks you screw into the wall or a door . . . with the really wide blobby ends to the hooks. i keep thinking: if i mounted something like that just a little higher than waist-level, and then backed up to it and used my awesome squat legs to kind of slide myself up and down . . . i bet that would teach my back muscles to pay attention to me.
those long erector muscles either side of my spine are the bane of my life. i see an image like this
http://www.homedepot.com/b/Storage-Organization-Home-Storage-Hooks/N-5yc1vZc89i
and it's almost like lust. or, my god, this:
http://www.homedepot.com/p/Liberty-Heavy-Duty-Coat-and-Hat-Decorative-Hook-in-Dark-Oil-Rubbed-Bronze-B42302Z-OB3-C/202200655?N=5yc1vZc89i
edit: honest, i don't know why they don't add something like that as standard equipment to all power racks. some kind of weight-lifters scratching post thing. you know, like when you see a rhinoceros rubbing itself on a tree.0 -
Today's workout was brought to you (me) by pizza!
Squats: 5x90, 5x110, 5x132.5, 5x155, 3x182.5, 8x132.5
Bench: 5x45, 5x57.5, 5x67.5, 5x80, 3x92.5, 8x67.5
Bent over rows: 5x45, 5x55, 5x65, 5x77.5, 3x90, 8x650 -
edit: honest, i don't know why they don't add something like that as standard equipment to all power racks. some kind of weight-lifters scratching post thing. you know, like when you see a rhinoceros rubbing itself on a tree.
This is hilarious! 0 -
Workout A / Day 17
Squats - 5x5 @ 45 lbs. (DAY 2 OF REAL SQUATS!)
- Thanks to all of you who responded to my question in the forum about squats. I took your advice and went back to the bar (I did 65 lbs. on Wed.) and am glad I did. Was definitely able to concentrate on my form, pushing myself to get as low as possible, rather than having my brain in my shoulders and arms like they were last time. Still room for improvement, but much better tonight. Not sure if I'll stay here on Monday or go up to 50 lbs., since these were still not exactly comfortable for my shoulders/arms at 45 lbs.
- But! I felt AWESOME doing them. So glad to be doing the full program now.
Bench Press - Fail.
1x2 @ 75 lbs. (Um, yeah. Sad.)
1x4 @ 65 lbs. (Hmmm... Maybe a warm-up will help?)
5x5 @ 72.5 lbs (Glad I got to use my new fractional plates, but these we a joke. I was like a drunken sailor trying to wave down a boat or something.)
2x5 @ 65 lbs. (And call it a day!)
- Not sure what the hell was going on tonight. 70 lbs. hasn't been easy the last two times I've tried it, so while this isn't a total shock, I was WAY off my game tonight with BP. Could just be an off night, or it could be the squats are affecting my arm strength because of the way I have to hold the bar. Will go back to 70 lbs. again next time.
Barbell Row - 5x5 @ 95 lbs.
- I will definitely NOT be going up in weight next time. These were insanely hard, and I feel like I wasn't really getting full range of motion at the top. I'd rather drop the weight and get that full extension into my back / shoulder blades than do what felt like (but I was told were not) half reps. But form in my legs and back felt good, so now it really is just about getting my upper body full engaged and stronger. And if they feel this hard next time, I may drop down 5-10 lbs.
Also did a few extra little things tonight, mostly because my trainer friend wanted to, and I figured why not:
Lat pull down: 1x15 @ 40 lbs. / 1x15 @ 45 lbs
- But with a VERY wide grip, so these were harder than you might think -- at least for me.
Seated Row: 1x10 @ 70 lbs / 1x10 @ 50 / 1x15 @ 30
- Generally, these weights wouldn't be too bad for me, but after the barbell row, these had my arms on fire. But good to do a bit of extra work to get the full extension I couldn't with the barbell.
All in all, a serviceable workout. Not complaining, not over the moon, not beating myself up.
Hope you all have a great weekend!
xo
C.0 -
This is hilarious!
lol. you should see me. i've got these fugly iron-frame chairs, kind of ladder-back but vertical. ugly. but the end bars in their backs are rounded and just exactly the right size to fit in under a shoulder blade. i go out there on the deck where i've banished them to, and contort myself.
i'm joining you with the shoulder stuff . . . by the way, your workout looked pretty impressive to me. i feel like when you take something apart to fix it, like a light socket or a small alarm clock. my squats are just a whole series of little piles of separate components right now, spread out over the floor while i try to figure out how to put them all back together. spent a good part of the day letting mark rippetoe convince me to start using a full low-bar squat. partly because his tutorial about it was about the only thing i found anywhere that even mentions what to do about your upper back. so i went back to the gym today, feeling like i at least had a plan for my shoulders and back - and i just wanted to use the bar without any plates and get that kind of form worked out. i could hardly handle 5 in a set with the bar because of the strain on my wrists. in fact, the last couple of sets i didn't make 5 . . . more like 3. edit: soemthing to work on right there, the straight wrist.
however. i will say that i think this might be my way to go as a rehab/corrective idea. something is going wrong somewhere with me, in terms of my left shoulder feeling almost as if it's locked up. it just won't give me the mobility that i get on the right, and it's impossible for me to know - literally - whether or when i'm torquing myself to accommodate it. which i believe is what twisted my back. i always have known the left shoulder wasn't in a symmetrical position under the bar but i haven't known what to do about it. i figured that having the bar under the scapular spine and locked into place by traps/delts would give me some reliable biofeedback about it at last, and i was right. i've got a sensory cue now in the sense that i know how both shoulderblades should feel wrt the bar's position, and so now i'm able to tell when the left one starts drifting and twisting on me. still and all, it was about all i could do to execute an actual squat without that part of it all wanting to come undone. spent some time just standing around with the broomstick on my shoulders, in fact. i think this is going to take me a while, but i don't care if i have to take the whole exercise apart and put it together again from the top down. keep telling myself it'll pay off in the much longer run.
it's all about high reps and low weight for me right now, and mostly my mid/upper back and shoulders. trying to learn and set motor patterns, actually feel some of those smaller/deeper muscles at work so i'll know how to recognize them later on. i did seated cable rows, one side at a time, and then a LOT of time on the lat pulldowns, just learning to roll my shoulders down and back before starting the pull. on the pulldowns i started with a close grip at each weight, and did sets of 5 working my way outwards towards the ends of the bar with each new set. add 2.5 pounds, return to the centre, repeat. altogether i think 3 or 4 sets at each width and weight.
overhead press with the 30-pound bar, again mostly for form and motor patterning and learning to actually use all the stuff that surrounds my ribcage. i'll tell ya though, i can do sets of ten or more at that weight with no problem at all. and i'm growing biceps.
bentover rows with a single kettlebell of i guess 35 pounds, same thing. strangely enough i think i actually got my upper back muscles in on the rows for the first time this way. both hands together in front of me made me have to keep my elbows in and get the back right, i guess. but having to lean down that far with the bell between my feet - oy, upper hamstrings. it's like getting roumanian deadlifts for free or something. however, i like this and may stick with it for a week or two before i go back to the bar.
two 1-minute front planks, then 2 side planks at 30 secs each.
from the standard stronglifts menu, i did 6x6 bench press with 50 pounds, and deadlifts 1x5@80, 2x5@100, 6x1@120. this isn't a weight increase, but i'm sort of adrift right now and better off staying right where i am. really focusing on bringing my upper hamstrings and glutes into this, and i'm expecting to be hobbling tomorrow.
i took two apples with me to the gym and ate them before i was back out on the street. deadlift day, you know how it goes.0 -
Yesterday was Workout B for me.
Squats. 2x5 at previous weight of 106lb 3x5 101lb.
A couple of weeks ago a PT told me I was squatting too low and only needed to go to parallel. I think I was too keen to believe him and subsequently I suspect that my squats have got very shallow. I deloaded to 101lb in order to work on this. Not sure what to do tomorrow.
Overhead press 46lb 5, 4, 4, 4, 4
This was upsetting as I'd managed 5x5 last time. I really struggled, my form was all over the place. I reckon next time I'll go down to 40.5lb.
Deadlift 145lb x5
By this point I was angry and upset and just wanted to jack it all in (yesterday was also the first day I wanted to jack in the whole weightloss and pile on the pounds again). I just funnelled the pissed-off-ness in those lifts.0 -
squat: 27.5 kg - still easy
overhead press: 17.5 kg down from 20 - yes, that works. I'll try 20 again next time
deadlift: 55 kg - it's getting heavy now
chestpress: 25kg - check! and I found a setting on the rack that will kind of protect me from a falling weight - if it's not falling on my face
row: 30 kg - also works, though I don't go higher yet as it's very difficult.0
