Stage 1
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What is everyone's hardest exercise?
Mine are the squats. I'm only doing 50 lbs (I think its 25 lbs plus the bar I use, which I think is 25lbs) because they don't have a squat rack. But the real reason I hate them is I can NOT squat to parallel. If I have no weight and put my arms out (or have dumbells and hold them straight out) I can balance to get all the way down but with weight on my back or even nothing without putting my arms forward I just can't do it. I feel like I have started getting a bit lower but no where near good form.
Squats were/are my hardest too. It's easier doing them with the weight in front (like in stage 2 or with dumbbells) BUT I did realize that it's more of a balance/flexibility thing than a strength thing. I had to suck it up and unload some weight because I wanted to get my *kitten* as low as possible. I figured out (for me) my back was too straight -- which came from a history of squatting with a smith machine. I have to force my chest down more and it's a little easier.0 -
I did WO1A yesterday (and half of WO1B) yesterday and I can't freaking walk!
Yipee!
I went through the workouts with a trainer as I have a lower back weakness/injury that I would like to not re-injure. She advised that I do hamstring curls instead of the deadlift. At least for right now. Maybe that helps.
Can't you just do lower weight on the deadlifts? It's SUCH a great lift and you'll be missing the benefits if you're just doing hamstring curls. Part of the difficulty with the DL (for me since I'm Mrs. Weakarms) is balancing and holding THAT much weight. It's great for the entire upper body too. You also may want to look at the dumbell single-leg Romanian deadlift in Stage 2. You still work the same muscles but it's WAY less weight.0 -
What is everyone's hardest exercise?
Mine are the squats. I'm only doing 50 lbs (I think its 25 lbs plus the bar I use, which I think is 25lbs) because they don't have a squat rack. But the real reason I hate them is I can NOT squat to parallel. If I have no weight and put my arms out (or have dumbells and hold them straight out) I can balance to get all the way down but with weight on my back or even nothing without putting my arms forward I just can't do it. I feel like I have started getting a bit lower but no where near good form.
I'm on stage 1 and I think so far its the lunges as my grip strength is letting me down, 2x 10KG DBs is my limit at the moment after a set it feels like my arms are going to fall off but no struggle on my legs
have to keep working on this to improve 0 -
I did WO1A yesterday (and half of WO1B) yesterday and I can't freaking walk! Yipee!
I went through the workouts with a trainer as I have a lower back weakness/injury that I would like to not re-injure. She advised that I do hamstring curls instead of the deadlift. At least for right now. Maybe that helps.
Can't you just do lower weight on the deadlifts? It's SUCH a great lift and you'll be missing the benefits if you're just doing hamstring curls. Part of the difficulty with the DL (for me since I'm Mrs. Weakarms) is balancing and holding THAT much weight. It's great for the entire upper body too. You also may want to look at the dumbell single-leg Romanian deadlift in Stage 2. You still work the same muscles but it's WAY less weight.
Good points. I thought I was supposed to do the straight leg deadlift. Those are ouchy. I am going to try the deadlifts (bent legs) next workout and see how it goes. Thank you!0 -
I would say the lunges and step-ups have been been my hardest so far (3 workouts in to Stage 1) for the same reason. My arms can't hold all that weight. I did step-ups with 20#DBs this morning and my arms KILL.0
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I did work out B today. This was my 6th workout in Phase 1. It wasn't as challenging as workout A I must be getting used to the workout. This must be a sign that I need to increase my weights. I think I tweaked my kneck doing squats with the bar the other day. Does anyone else have a recommendation for an alternative way? I must not have been holding the bar correctly.0
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mariepaul, I believe an olympic bar would be 20kgs. That's some major lifting you're doing!
I am doing 4A today and am planning on pushing myself a little more. I think I underestimate what I can do. Been a victim of the "Barbie" weights too long.
My stats from workout 3 last week:
Squats: 45lbs
Seated rows: 80lbs
Push-ups: a few real ones, the rest from the weight bench
Step-ups: 40lbs(20 each hand)
Prone Jackknife: These are getting easy and I'm actually starting to like them.
Deadlift: 85lbs
Dumbell shoulder press: 17.5lbs
Wide Lat Pull Down: 90lbs
Lunges: 40lbs (20 in each hand)
Swiss Ball crunches: 10lb plate
How many of you do cardio on your off days? I wasn't planning on it, but I've found I have more energy now. I'm just worried about how that will affect my calories? Do you eat back your exercise calories when you do cardio?
Turns out I haven't been lifting as much as I thought! :laugh: Having had a discussion with one of the men, the weight displayed is not per side of bar but the total! I've got a long way to go until i'm lifting like Hercules! However, today I upped all my weights considerably. So long as I am improving, I'm happy 0 -
I would say the lunges and step-ups have been been my hardest so far (3 workouts in to Stage 1) for the same reason. My arms can't hold all that weight. I did step-ups with 20#DBs this morning and my arms KILL.
Same here!! I tried doing shoulder presses with 20 lbs too and only managed to do 5 of them and had to go back down to 15. I always feel like I'm going to drop the 20 lb. weights when I'm doing lunges or step-ups but I feel good and strong afterwards!0 -
What is everyone's hardest exercise?
Mine are the squats. I'm only doing 50 lbs (I think its 25 lbs plus the bar I use, which I think is 25lbs) because they don't have a squat rack. But the real reason I hate them is I can NOT squat to parallel. If I have no weight and put my arms out (or have dumbells and hold them straight out) I can balance to get all the way down but with weight on my back or even nothing without putting my arms forward I just can't do it. I feel like I have started getting a bit lower but no where near good form.
The hardest for me is lunges. I've had to go the bar instead of the DBs because I can't grip that much weight, like TheGsMama said. They make my booty, hamstrings, and quads BURN!
I was able to DL 105lbs yesterday- woohoo! I started out with 95lbs for my first set, then thought I'd just try and see if I could do more. Lo and behold, I finished the 2nd set without any trouble. Something about lifting over 100lbs was exciting to me.0 -
I did work out B today. This was my 6th workout in Phase 1. It wasn't as challenging as workout A I must be getting used to the workout. This must be a sign that I need to increase my weights. I think I tweaked my kneck doing squats with the bar the other day. Does anyone else have a recommendation for an alternative way? I must not have been holding the bar correctly.
The first time I did squats with the bar, my neck was ouchy. I realized that instead of resting the bar on the shelf that the muscles of the shoulders/upper back form when I'm holding the bar (like the book said), I was resting it more on my cervical spine area. This link shows the proper placement of the bar: http://trainingtech.org/2012/03/10/muscular-analysis-of-the-box-squat/
Scroll down to the paragraph titled "Preparation" for a good picture. HTH!0 -
Thanks for the link!0
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Hi everyone, I was away from the gym for a week due to lots of overtime at work, and then taking a bit of time off to maintain my sanity. Went back to the gym yesterday and managed to increase weights which was nice.
3a
Squat -35kg (78lbs)
Push ups- 30 incline
Bent over barbell row - 20kg (45lbs)
Step ups- 3kg Dumbells ( total 13.5lbs) and on weight bench instead of large concrete step outside gym
Prone jackknife: 6 reps good form
There's so many different ways to do the prone jacknife I was looking on YouTube and the amount of modifications and the basic form seems to vary a lot. Hope everyone else is doing well.0 -
Hey y'all. I'm working out at home. I don't have a squat rack - yet - so I'm doing goblet squats, holding 25 pounds right now, but I'm going to bump the next time, I could do these quite easily.
Here's a facebook picture of Mehdi's back after doing his squats. https://www.facebook.com/stronglifts#!/photo.php?fbid=10150282985550568&set=a.10150141826940568.330066.136073910567&type=1&theater
Clearly the bar shouldn't be up on your neck. He has an awesome video on his stronglifts website showing how to squat.
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
I went back to 45 degree on pushups because I wasnt doing them with my elbows at my side. That's MUCH more difficult!! But I did them that way today and felt the difference.
I am going to get a larger swiss ball for my prone jackknifes. I did 8 today and had pretty decent control and form, and really felt them in my entire midsection and butt!0 -
Hey all, been a bit rubbish keeping updated, was on holiday beginning of the week, so had a full week off lifting, which was really hard! Was so glad to get back to the gym, the rest week did mean I shifted 2 pounds though!
Did 6A today, the 3 sets makes a huge difference! Moved to the Smith machine (no squat rack at my gym) for my squats and doubled my weight, worried about losing some form so need to keep an eye on that.0 -
WOO HOO, have Stage 1 A4 tomorrow and my squat racks have arrived so now I can see just how much I can squat :happy:0
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I did the deadlifts! 45# and my back feels fine today. I got this. Thanks for the tips ladies.
I haven't been doing the push ups correctly either - I will have to go up in angle most likely.
My trainer (who is also my pilates instructor) gave me some more difficult ab exercises to swap in as my abs are strong (not visible yet, stupid baby pooch!). Instead of the prone jackknife I am using two platforms with rollers on them and doing planks to pikes. Instead of the ball crunches I am doing decline teaser (slow roll up using abs as much as possible).0 -
WOO HOO, have Stage 1 A4 tomorrow and my squat racks have arrived so now I can see just how much I can squat :happy:
I'm jealous! I really have to make a decision about that. I know it's crazy but I"m so intimidated at the gym. I think I need to go over there at 5 am when it first opens up and have one of the trainers help me with the rack and seated row machine.0 -
WOO HOO, have Stage 1 A4 tomorrow and my squat racks have arrived so now I can see just how much I can squat :happy:
I'm jealous! I really have to make a decision about that. I know it's crazy but I"m so intimidated at the gym. I think I need to go over there at 5 am when it first opens up and have one of the trainers help me with the rack and seated row machine.
I was extremely intimidated by the squat rack, but once I got the hang of it, I love it. I think it's a great idea to have a trainer show you how to use it.
I got my lifting gloves today. Woot! I was getting red, ouchy hands from the BB and DB. We'll see if I like using them today. Does anyone else think it's fun when you're the only lady using the weights at the gym? Or you go to use one of the machines and have to double or triple the weights that the last person used? 0 -
I was extremely intimidated by the squat rack, but once I got the hang of it, I love it. I think it's a great idea to have a trainer show you how to use it.
I got my lifting gloves today. Woot! I was getting red, ouchy hands from the BB and DB. We'll see if I like using them today. Does anyone else think it's fun when you're the only lady using the weights at the gym? Or you go to use one of the machines and have to double or triple the weights that the last person used?
Did 3b today and I think I need to get lifting gloves, my poor hands are already sore from nitrile glove use at work, it was so much harder to grip.
I'm generally the only girl in the gym and today the only one using the barbells which was nice, the new guys were all fighting over the machines and left when it was time for me to do the lat pull.
I normally go to the gym with my guy housemate who's great at pushing me, so while I may sometimes complain about the boys there not too bad even if they smell
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I really like the gloves. It took me a few sets to get used to them, but they are great for the hands. I bought the Bionic fitness gloves. Definitely measure and order the size they recommend or even a size up.
Finished 5B today. I'm finding that my form on the lunges hasn't been so great, so I went down on the weights a little to focus on form. I may have gone down a little too much as my legs weren't trembling when I finished 0 -
WOO HOO, have Stage 1 A4 tomorrow and my squat racks have arrived so now I can see just how much I can squat :happy:
I'm jealous! I really have to make a decision about that. I know it's crazy but I"m so intimidated at the gym. I think I need to go over there at 5 am when it first opens up and have one of the trainers help me with the rack and seated row machine.
yeah get a PT to run you through the free weight section and show you correct form, you pay your gym fees you have as much right to be in the free weights section as anyone else!! good luck
Squat rack rules!!! was able to squat 40kg (88lb) 0 -
Did my first workout today. I mixed up the order on the step ups and jackknives (getting on the ball the first time was interesting and I'm glad I was alone) but otherwise did okay. I feel good. When I was done I felt wobbly but not unable to do anything (this does not appeal to me) and I can tell my muscles will be sore tomorrow. A half hour after my workout I was ravenous.
I'm looking forward to Thursday's workout but I'll need my husband to help me get the Olympic bar down. That thing is heavy and awkward. I'm not sure why he put it up so high.0 -
Workout 3A complete. I decided to try out the squat rack instead of the smith machine for my squats today. It went just fine. I added the same amount of weight that I do on the smith. Not sure what the bar weight difference is... Anybody know? My right knee is pissed right now so I skipped my 10+ mins of HIIT that I usually do on the treadmill after these stage 1 workouts.
I think I need some new gloves (using an old pair of biking gloves currently) and maybe some flatter shoes. My trainers are pretty couchy and feel like they aren't helping my stability.0 -
Workout 3A complete. I decided to try out the squat rack instead of the smith machine for my squats today. It went just fine. I added the same amount of weight that I do on the smith. Not sure what the bar weight difference is... Anybody know? My right knee is pissed right now so I skipped my 10+ mins of HIIT that I usually do on the treadmill after these stage 1 workouts.
I think I need some new gloves (using an old pair of biking gloves currently) and maybe some flatter shoes. My trainers are pretty couchy and feel like they aren't helping my stability.
Hey G! The smith vs free squats are way different. Normally, if I can squat 150 on the smith, I'd be able to do *maybe* 110 free (in the squat rack). And that all depends on your balance. The smith bar weighs almost nothing compared to the olympic bar. High five for doing the same weight!0 -
Good day everyone.
I finished stage 1 6B yesterday and felt great. I never thought I would enjoy lifting weights but I really do.
The only thing I am a litle discouraged on is: I am NOT seeing any difference in my body, clothes or the scale.
Anyone else experience the same thing? Does it take longer for the changes to appear.
Thanks
Claudette1 -
I got my lifting gloves today. Woot! I was getting red, ouchy hands from the BB and DB. We'll see if I like using them today. Does anyone else think it's fun when you're the only lady using the weights at the gym? Or you go to use one of the machines and have to double or triple the weights that the last person used?
I have gloves, use 'em all the time, even if people laugh cuz my weights aren't heavy enough to need 'em. I'm accustomed to using them.
I did 3B today, man I know I didn't stretch enough after my workout on Sunday!, MY right quad was so sore I couldn't do the full range of motion on the lunge. I've already stretched it out more today and it's feeling better, thankfully! That was really painful and very frustrating. I need to add more weight for my deadlifts, but it was ok, I went slow, and really concentrated on form. I increased on my lat pull downs, but not on the shoulder presses. I really struggle with those, I think because I broke my collarbone a few years ago and they didn't brace me while it was healing and the bone overlapped. I'm significantly weaker on that side and I tend to hunch up my shoulders generally, which I am really concentrating on NOT doing while I lift. So I'm content to stay at 25 for the moment until I lift without the struggle. Won't be long I know! I'm going to start holding weight when I do the swissball crunches, since I'm not feeling significant challenge without.0 -
Good day everyone.
I finished stage 1 6B yesterday and felt great. I never thought I would enjoy lifting weights but I really do.
The only thing I am a litle discouraged on is: I am NOT seeing any difference in my body, clothes or the scale.
Anyone else experience the same thing? Does it take longer for the changes to appear.
Thanks
Claudette
Did you take pictures? I'm halfway done with Stage 3 and I STILL wear the same clothes and weigh 2 lbs MORE than I did when I started (I know, yikes!). I do have to say I was pretty bummed when I pulled out my scale for the first time since starting this past Saturday to see the gain. I snapped a picture in a bathing suit and compared it to a picture I took at the end of Stage 1 (it's on the daily chat thread) and there is quite a big difference. Plus, it was only like 5 weeks ago which is less time it takes to finish the first stage.
Don't get discouraged. If you're following the program and the diet (well, some decent diet), which it sounds like you are, you're moving in the right direction. Now that I've got a decent idea of the workouts AFTER stage 1, I'd go back and suggest some HIIT or at least some cardio at the end of the Stage 1 workouts -- at least until the 3 sets kick in (which I know they have for you by now).0 -
Good day everyone.
I finished stage 1 6B yesterday and felt great. I never thought I would enjoy lifting weights but I really do.
The only thing I am a litle discouraged on is: I am NOT seeing any difference in my body, clothes or the scale.
Anyone else experience the same thing? Does it take longer for the changes to appear.
Thanks
Claudette
I carry most of my fat in my hips, lower abdomen butt and thighs. Yes, I'm seeing a change there, partly due to lifting, and partly due to weight loss - I'm down 2 pant sizes, sometimes, and nearly all my pants and skirts are loose in the waist. But I've not had major changes to my chest or back, at least that I can see, and my tops all seem to fit the same.0 -
6B today deadlifted 108lbs!! Wooooooo! Woooooo! Totally awesome ummmm does lifting make anyone else :blushing: frisky? Shame I have no one to share with :laugh:
Claudette - I've not lost much weight, I didn't have much to lose, particularly chest area. So not seen much change there, there is some in my stomach/hips but think I'll notice a change when I compare my photos. I have some little arm muscles coming :laugh:0 -
4a today and was able to up most my exercises, did 90lb (40kg) on the squats which was something I never thought I could do comfortably after so many knee problems
Bent over row went well as well, I've found with much better form I can do 30kg now.
Unfortunately I'm plateauing right now weight wise, I've stayed the same for 3 weeks, so I'll be adding on more cardio to see if things begin to shift as interval training starts in 4 weeks. I'm thinking about also adding plank work at the end of my workouts as I'm rubbish at holding them.0
