April Progress
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I do Mon, Wed, Fri. Been doing it for 5 weeks and am now at the point were I'm pretty much failing at everything.
The last weights I finished on are:
Squats: 120lbs
Bench: 95lbs
Rows: 80lbs
Shoulder Press: 65lbs
Deads: 155lbs (with good form, I've had to deload to correct form, was at 185).0 -
I'm on my 3rd Redux, been using the prog for about a year and initally saw tremendous results, but slacked off too much during the holidays both on exercise and diet and my new and improved BMR didn't hold up to the pressure. The only weight I remember for my Best was 120 on squats but my form was off and I fell in the hole with the weight on c7 ish. I backed off a bit then to correct form because I should not have lost my balance while in the hole. If you ar going to the gym, use the power rack or chains for spotting in the squat. I have to admit I'm kinda nervous about hitting the 120 mark again in squats because of having fallen.
One thing I have found that helps is holding the bar below C7, it helps to counterbalance and make you feel the weight in your heels. Try not to let yourself collapse forward as you will then be lifting with your lower back and your quads rather than your hamstrings. Also try to keep the bar within the vertical plane that you started your descent from. In the hole (at the bottom) hips should be just below the knees and knees should not be canted in or out nor go past the toes.
Keep your abs taught, stick your butt out as you drop into the hole and try to keep yourself uprght, picking a focal point should help some with this. Squeese with your butt, hamstrings will follow along, as you push up out of the hole.
I'm pretty sure that if you do this correctly along with sore hams and glutes, your abs will be a little sore from counterbalancing and keeping you from collapsing forward. I feel like I still need a lot of seperate core work to help with this.
On Benches, your back is arched, if your feet don't touch the floor, or if they do, tuck them under so that your back is arched and you are pressing your shoulder blades into the bench. The bar will be slightly above your eyes. Place your hands shoulder width apart on the bar and as you lift the bar out of the rack, try to pull the bar apart and bring it parallel to your nips (you should feel this similar to a lat pull down. If very large chested you will probably want to touch your chest with the bar, if not stop about an inch above and make certain your elbows don't go lower than the bench.
Rows are similar, my big mistake was curling my wrist at the top of the lift. don't do that, instead get your ankles closer to the bar before you start. Everything I've described above is what I learned from the riptoe and so you think you can squat/bench videos on youtube. The next bit is what I came up with on my own for rows and OHP. My shoulders are generally not happy... so on rows I grip slightly wider than shoulder width and as I pull the weight I try to push the bar together.
I've dropped OHP altogether in favor of dumbell shoulder presses due to: over arching my back, and shoulder problems. If your are doing OHP then keep your pelvis tucked, chest lifted and DO NOT CHEAT the lift and stop part way down, doing this will cause elbow pain/injury. Bring the bar all the way to your chest before you push it back up. Riptoe suggests pushing from your shoulder blades at the top of the lift.
Weeeell that went on way longer than I thought so I'll post April goals next! :blushing:0 -
My current stats are squats 100lbs,
dumbbell presses ( shoulder injury so I'm doing these till the crunchies go away) 10lbs,
Rows 75,
Bench 80
Deads 110.
Tonight I shoot for 105 on squats, 15 on presses and 115 on deads though I may go for 120 instead.
Overarching goal for April is to not miss one workout, period. No excuses! grrrr!0 -
I do Mon, Wed, Fri. Been doing it for 5 weeks and am now at the point were I'm pretty much failing at everything.
The last weights I finished on are:
Squats: 120lbs
Bench: 95lbs
Rows: 80lbs
Shoulder Press: 65lbs
Deads: 155lbs (with good form, I've had to deload to correct form, was at 185).
Awesome stats! I was up that far but had to deload for form on squats and then deload on deads because falling in the squat really stressed out my lower back, never made it past 155 though. I still have difficulty imagining 185.0 -
Its totally different gemi. Not inferior, just a different movement. Did you look at the pictures on the site I linked? take a picture of yourself if you can and compare the form
Yep! It really helped too. I feel like I was working the right muscles now. I had my hands/arms out too far so was minimizing motion. Weirdness though- my right hip started hurting a little ways through. And I forgot to tape it. >_<
Also- my weight bench is shiiiiiite. The supports for the BB are RIGHT where my hands need to be- so I'm lifting the BB and then moving my hands inward or outward. That's fine for the 30lbs I did today but it's not going to hold up much longer. Looks like it's time to find a powercage or something similar. Hubbs is not going to like hearing that. *grimace*0 -
Its totally different gemi. Not inferior, just a different movement. Did you look at the pictures on the site I linked? take a picture of yourself if you can and compare the form
Yep! It really helped too. I feel like I was working the right muscles now. I had my hands/arms out too far so was minimizing motion. Weirdness though- my right hip started hurting a little ways through. And I forgot to tape it. >_<
Also- my weight bench is shiiiiiite. The supports for the BB are RIGHT where my hands need to be- so I'm lifting the BB and then moving my hands inward or outward. That's fine for the 30lbs I did today but it's not going to hold up much longer. Looks like it's time to find a powercage or something similar. Hubbs is not going to like hearing that. *grimace*
Start stalking craigslist, sometimes you can find someone selling off their equipment for not-too-much.0 -
:ohwell: I was, too. AND I was doing stiff leg deadlifts... facepalm. I'm going to deload and work on getting them right. :sigh:
I did stiff leg deadlifts before SL - they're a nice foundation but the movement is quite different. watch a lot of videos and grab a light amount to work on the form.
I'm having to miss my workout today, so I think I'll do the youtube thing tonight. I started SL with someone else's notes and a quick read through of the download. I don't mind backing up and fixing things, I just wish I had gotten them right in the first place.Oh an yeah- on the bench- anyone else have trouble with their rear not letting them lie down right? I've thought about getting a shorter bench and just letting my *kitten* hang off the end. Is that nuts? I have no idea. I feel like my back is TOO arched. Can we do an incline press or is that inferior in some way to the flat press?
I'm having problems, too. I can't tell if it's my butt or if my legs are too short.0 -
I do Mon, Wed, Fri. Been doing it for 5 weeks and am now at the point were I'm pretty much failing at everything.
The last weights I finished on are:
Squats: 120lbs
Bench: 95lbs
Rows: 80lbs
Shoulder Press: 65lbs
Deads: 155lbs (with good form, I've had to deload to correct form, was at 185).
Awesome stats! I was up that far but had to deload for form on squats and then deload on deads because falling in the squat really stressed out my lower back, never made it past 155 though. I still have difficulty imagining 185.
Luckily I was showing off and had my friend take a video because I thought it was cool to have the 45lb plate and the 25lb plate then I watched the video and saw back arch. I tried to do it the next time without arching my back but only got one good rep. 155lb is my partner's weight and I was about to do all 5 with that (I was using his as a warm up).0 -
I do Mon, Wed, Fri. Been doing it for 5 weeks and am now at the point were I'm pretty much failing at everything.
The last weights I finished on are:
Squats: 120lbs
Bench: 95lbs
Rows: 80lbs
Shoulder Press: 65lbs
Deads: 155lbs (with good form, I've had to deload to correct form, was at 185).
Awesome stats! I was up that far but had to deload for form on squats and then deload on deads because falling in the squat really stressed out my lower back, never made it past 155 though. I still have difficulty imagining 185.
Luckily I was showing off and had my friend take a video because I thought it was cool to have the 45lb plate and the 25lb plate then I watched the video and saw back arch. I tried to do it the next time without arching my back but only got one good rep. 155lb is my partner's weight and I was about to do all 5 with that (I was using his as a warm up).
That really is lucky - at least now you know. I know I should probably take some video but its so embarrassing to take video in a public gym, and I *do* have my husband with me and while he's certainly not an expert, he can at least compare what I'm doing to all the videos and pictures we see and I figure that's pretty good.
I think we started at almost the exact same time and we are failing at almost the exact same places which is really interesting (except for bench, 95 lbs?! Dang lady).
Session 18 is Thursday for me so i guess I'm a week ahead of you but I already deloaded my squat, like I said (because I started it a bit higher - I had CONFIDENCE - which was apparently slightly misplaced!). I'm gonna make that 65lb overhead press happen tomorrow though. I will not be denied.0 -
We just used my cell phone for the video. I don't think it's that weird, but maybe it is.0
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We just used my cell phone for the video. I don't think it's that weird, but maybe it is.
Honestly I would totally do it but my husband would be like "WAAAH NO PEOPLE WILL SEE US" because he's a freaking girl. He also gets upset when people are waiting for the bench we're using. OH NO! We're making people wait! They'll think we're inconsiderate because we're using the equipment that they want to use! You can't have a 3 minute rest between sets! Someone is WAITING!
He even wants to set up a whole home gym so no one can see him work out.0 -
First workout ever of Stronglifts completed tonight and I really love it! I deloaded for my squats because I aggravated my back last week when I was doing them (they're part of NROL). Here's my starting stats
Squat-100lbs (down from 115lbs)
Bench-65lbs
Row-65lbs
I was the only female in the weight section but what else is new
It really does surprise me that not more women lift. I think it's sad.
I always feel amazing after lifting. I want to grunt like Tim Allen from Home Improvement, lol.0 -
First workout ever of Stronglifts completed tonight and I really love it! I deloaded for my squats because I aggravated my back last week when I was doing them (they're part of NROL). Here's my starting stats
Squat-100lbs (down from 115lbs)
Bench-65lbs
Row-65lbs
I was the only female in the weight section but what else is new It really does surprise me that not more women lift. I think it's sad.
I always feel amazing after lifting. I want to grunt like Tim Allen from Home Improvement, lol.
I tend to yell curse words after my last set of anything really hard.
Went up by 10 lbs on deads instead of my usual 5 and successfully completed 120 yay!
too much glute pain to finish squats at 105 but eeked out 3 sets.0 -
Hi everyone! I have been working with an empty bar trying to work on form. I added weights this week, so here are my starting stats:
Squat: 60 lbs.
Overhead press: 50 lbs
Deadlift: 95 lbs
Bench press: 55 lbs
Barbell Rows: 55 lbs0 -
First workout ever of Stronglifts completed tonight and I really love it! I deloaded for my squats because I aggravated my back last week when I was doing them (they're part of NROL). Here's my starting stats
Squat-100lbs (down from 115lbs)
Bench-65lbs
Row-65lbs
I was the only female in the weight section but what else is new It really does surprise me that not more women lift. I think it's sad.
I always feel amazing after lifting. I want to grunt like Tim Allen from Home Improvement, lol.
I tend to yell curse words after my last set of anything really hard.
Went up by 10 lbs on deads instead of my usual 5 and successfully completed 120 yay!
too much glute pain to finish squats at 105 but eeked out 3 sets.
are you giving yourself enough rest time between sets? At least 90 seconds, 3 - 5 minutes if it was tough. try to get under the bar all 5 sets even if you only do one before you can't handle it.Hi everyone! I have been working with an empty bar trying to work on form. I added weights this week, so here are my starting stats:
Squat: 60 lbs.
Overhead press: 50 lbs
Deadlift: 95 lbs
Bench press: 55 lbs
Barbell Rows: 55 lbs
Yay for starting to add weights! by the end of april you will be blown away by your progress.
Also as for yelling/cursing after finishing ...not only do I apparently grunt and moan like a porn star (I don't hear it myself but my husband is constantly shushing me - like i do it on PURPOSE) on a really heavy weight, I also um.... well. According to him my nipples get hard. I DON'T KNOW WHY, I SWEAR I'M NOT FREAKING DOING IT ON PURPOSE.
So I try to draw as little attention to myself afterwards as possible because it creeps me out that someone else might notice.0 -
Ahahaha, you made my day! I have to invest in quailty thick sports bras and t-shirts for the gym... now I know I'm not the only weirdo :drinker: Lifting is just that exciting, eh :laugh:0
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Ahahaha, you made my day! I have to invest in quailty thick sports bras and t-shirts for the gym... now I know I'm not the only weirdo :drinker: Lifting is just that exciting, eh :laugh:
OMG ITS NOT JUST ME!?!?!0 -
I gotta say it is sooo cool having all you ladies in my boat! I was formerly hanging with the guys and it makes you feel like poop seeing their posts about struggling with 230lb squats and 170lb rows! aaak!
I'm not even certain I want to try to lift that high since my goal is not power lifting at all! I want to build muscle, lose fat, get my blood sugar under control without drugs, and get strong enough to do the dance moves I do in my head! Of course also to look great in my clothes!
lol!
It has dawned on me that my isues w/sitting back during my squat may also be due in part to fear from having fallen in the hole previously. This was an issue of money. I can't afford a cage! I've realized I have chairs we were using before we got the squat rack, and they should hold 250lbs each and are about the right height to act as catches! I shall find out Friday if this works. Also going to work on ham stretches and hip openers.0 -
I gotta say it is sooo cool having all you ladies in my boat! I was formerly hanging with the guys and it makes you feel like poop seeing their posts about struggling with 230lb squats and 170lb rows! aaak!
I'm not even certain I want to try to lift that high since my goal is not power lifting at all! I want to build muscle, lose fat, get my blood sugar under control without drugs, and get strong enough to do the dance moves I do in my head! Of course also to look great in my clothes!
lol!
It has dawned on me that my isues w/sitting back during my squat may also be due in part to fear from having fallen in the hole previously. This was an issue of money. I can't afford a cage! I've realized I have chairs we were using before we got the squat rack, and they should hold 250lbs each and are about the right height to act as catches! I shall find out Friday if this works. Also going to work on ham stretches and hip openers.
I feel the same way, when I see a guy go "man I can't break past the 110 overhead press" I'm like :sick: because that is gonna be like .... I dunno, at LEAST 2-3 years away for me, assuming I focus like hell on lifting? I mean yeesh, I'm struggling with 65lbs right now.
Oh yeah and in that vein, practical programming listed out like, the amount of weight you can reasonably expect a guy and girl to lift at various levels of training and it is QUITE relieving. I mean, it was for me. My husband was not relieved at all. :laugh:
Its all listed here.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html0 -
I gotta say it is sooo cool having all you ladies in my boat! I was formerly hanging with the guys and it makes you feel like poop seeing their posts about struggling with 230lb squats and 170lb rows! aaak!
I'm not even certain I want to try to lift that high since my goal is not power lifting at all! I want to build muscle, lose fat, get my blood sugar under control without drugs, and get strong enough to do the dance moves I do in my head! Of course also to look great in my clothes!
lol!
It has dawned on me that my isues w/sitting back during my squat may also be due in part to fear from having fallen in the hole previously. This was an issue of money. I can't afford a cage! I've realized I have chairs we were using before we got the squat rack, and they should hold 250lbs each and are about the right height to act as catches! I shall find out Friday if this works. Also going to work on ham stretches and hip openers.
I feel the same way, when I see a guy go "man I can't break past the 110 overhead press" I'm like :sick: because that is gonna be like .... I dunno, at LEAST 2-3 years away for me, assuming I focus like hell on lifting? I mean yeesh, I'm struggling with 65lbs right now.
Oh yeah and in that vein, practical programming listed out like, the amount of weight you can reasonably expect a guy and girl to lift at various levels of training and it is QUITE relieving. I mean, it was for me. My husband was not relieved at all. :laugh:
Its all listed here.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
OOOOO! Thanks for the site! I've never been able to get an answer regarding reasonable expectations. *eyeroll*0
