April Progress
Replies
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I believe it is just one lift. After I finished 5 I went to log the set on the SL phone app, but when I went to log it, it wouldn't let me and I got a message that it is only one lift for deads!I have a stiff back today and thinking it was from my deadlifts. The weight didn't seem too high, but stiff back nevertheless so something is off! Bleh. I forgot just one deadlift, and did a full set of 5 so maybe that's why. At least it doesn't hurt, but going to have to pay closer attention to my form next time!
...wait what?! I thought we were supposed to do one set of 5 we only do 1 lift?!
Ok that seems strange? I also thought it was one set of 5 reps. Not just one rep.
Sounds like the app programmer got it wrong. On deads it's one set of 5 at your lowest warm up weight, one set of 5 at your next warm up weight and 1 set of 5 at your working weight.0 -
Knee slightly less *****y today. Held up fine during squats yesterday and complained a little about deads.
As of last night stats are:
Squats 105 (did all 5 sets! yay!)
Dumbell Presses 20 (think when I get to 30 I'll either go back to overheads or alternate like my hubby does)
Deadlifts 130 ( will be happy when I get back to my prev personal record of 155)
I've found that opening my stance some seems to help my squats. Stepped out a teensy bit past the shoulder and pointed the non ouchy toe slighly out. I also added the thumbless grip and found I was able to keep more upright coming out of the hole.0 -
Nice, irridia! Amazing what just slight changes to grip and form can do.
I tried the j-curve with bench presses last night. Was a very odd position but I think it was working better. Not sure. I think it's just that it's not quite heavy enough yet, but I am hesitant to just add a ton of weight. Just need some patience with it I think.0 -
That's awesome irridia!
I haven't tried the jcurve yet deliberately and if I'm doing it I don't know it, all I'm trying to do is get the bar back in the air at this point.
although I'm deloading next time so I guess I'll ask my husband to watch it for me. I was watching him last night and he does it naturally.
I've never had that issue with the app on deads - it shows 1 set of 5 for me. I wish it had warmups built in frankly, but I tend to just do a set of romanian deadlifts with a curl bar for a warm up.0 -
I did the warmup set, but I just checked the PDF and the app again to see what is recommended and it says to do one set of five only (after warmup), so I guess I'll just continue with the app.
I believe it is just one lift. After I finished 5 I went to log the set on the SL phone app, but when I went to log it, it wouldn't let me and I got a message that it is only one lift for deads!I have a stiff back today and thinking it was from my deadlifts. The weight didn't seem too high, but stiff back nevertheless so something is off! Bleh. I forgot just one deadlift, and did a full set of 5 so maybe that's why. At least it doesn't hurt, but going to have to pay closer attention to my form next time!
...wait what?! I thought we were supposed to do one set of 5 we only do 1 lift?!
Ok that seems strange? I also thought it was one set of 5 reps. Not just one rep.
Sounds like the app programmer got it wrong. On deads it's one set of 5 at your lowest warm up weight, one set of 5 at your next warm up weight and 1 set of 5 at your working weight.0 -
I got through workout 2 today. Some things are still way to light for me.. for example.. deadlifts. I forgot and did 2 wmup sets with 65 lbs. then 5 sets of 5 w/95.. I was on the 7th set of deadlifts when i remembered I was only supposed to do ONE!! fail... LOL
Shoulder press, I have had 2 tears so I KNOW this is going to be a challenge for me. Where do you guys find the supporting exercises at? I love doing them w/the bar though! Seems to hit a completely different set of muscles but I will end up at the deload point pretty quick, probably my next workout. I struggled through the 5 sets at 50
Swear I get so pumped about these workouts I wake up at 3 and have to stop myself from lifting and go do spinning or something!! I dream about form! LOL!!0 -
Nice, irridia! Amazing what just slight changes to grip and form can do.
I tried the j-curve with bench presses last night. Was a very odd position but I think it was working better. Not sure. I think it's just that it's not quite heavy enough yet, but I am hesitant to just add a ton of weight. Just need some patience with it I think.
What's this?? I'll try google and youtube.. I am having trouble with keeping my back arched for the bench.
Also with deads, the 25 lb plate seems way low for me. Im large, (needing to lose about 100) so when i fold my body to pick up I kind of have to curve my back or raise my butt a little as my tummy is already pressed as far into my thighs as it will go!! I practically can't breathe!!0 -
April 1rst
Squat 65 LBS
Bench 45 LBS
Barbell Row 45 LBS
April 4th
Squat 75LBS
OHP 55LBS
Deads 65LBS
April 7th
Squat 80LBS
Bench 60LBS
Barbell Row 50LBS
April 9th
Squat 85LBS
OHP 60LBS
Deads75LBS
April 11th
Squat - BW - first time with out smith machiene and I am now in FEAR of the squats .. Im afraid im going to fall over afraid im not going low enough ... how the hell do I get over this?
Bench- 70LBS
Pendelay row-75LBS0 -
L4L69~ Tameko gave us this link for the bench. At the bottom it talks about the J curve:
http://www.bodyrecomposition.com/training/bench-press-technique.html
Diana, trust yourself. You can squat. I used this as my warm up until I increased weight enough to use the bar for warm ups. It seemed to help and I could tell the difference if I didn't do them.
http://m.youtube.com/#/watch?desktop_uri=/watch?v=uCmcNSmvHMM&v=uCmcNSmvHMM&gl=US0 -
Losing4life - your butt DOES stick up quite a bit...or rather, it sticks OUT quite a bit.
It helped me in the beginning if I push my butt back like I'm going to squat or do a stiff legged deadlift FIRST , get my back all straight and perfect, then I just bend my knees til my hands are on the bar.
If you still think the 25 lb plates leave it too low for you, you can add a plate under either side and pull from there.0 -
Losing4life - your butt DOES stick up quite a bit...or rather, it sticks OUT quite a bit.
It helped me in the beginning if I push my butt back like I'm going to squat or do a stiff legged deadlift FIRST , get my back all straight and perfect, then I just bend my knees til my hands are on the bar.
If you still think the 25 lb plates leave it too low for you, you can add a plate under either side and pull from there.
Good idea.. think I'll practice that when i get home this evening. Might be challenging, when i squat, my PT taught me to squat by imagining myself sitting into a chair a bit behind me, So i now have this image of me bending over, leaning back but forgetting to bend my knees because I'm concentrating on keeping my back in a line :laugh: :laugh: :laugh:
My kids would find this HUGELY amusing.. Like when I tried to do the ariel switch hands catch with the kettlebell and it went flying!!0 -
L4L69~ Tameko gave us this link for the bench. At the bottom it talks about the J curve:
http://www.bodyrecomposition.com/training/bench-press-technique.html
Diana, trust yourself. You can squat. I used this as my warm up until I increased weight enough to use the bar for warm ups. It seemed to help and I could tell the difference if I didn't do them.
http://m.youtube.com/#/watch?desktop_uri=/watch?v=uCmcNSmvHMM&v=uCmcNSmvHMM&gl=US
Ok so this discouraged me a little.. Going to be hard going when I can't see or tell what I'm doing.0 -
Don't get discouraged. The movement is not huge. I think it's just one of those things you have to feel. I'm working on my squat now because I knew something was wrong.0
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Not the squats. I'm really timid and self concious about form on the benchpress. I have/had 2 VERY painful rotator cuff tears. Form on this is going to be essential... scared but I'm tired of bieng afraid, going to just do my best and take it very slow. 0
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Workout 4 complete.
Squat-115 lbs (I felt I really got my form down today. I love squats. They are my absolute favourite to do)
OHP-50 lbs (second week stuck at 50 lbs. I was alright until the last set and I had no juice and couldn't do it. I went down to just the bar for the last set. I guess I'm stuck at 50 lbs for one more week )
Deadlift-115 lbs (These are also one of my favourite moves)0 -
Workout 4 complete.
Squat-115 lbs (I felt I really got my form down today. I love squats. They are my absolute favourite to do)
OHP-50 lbs (second week stuck at 50 lbs. I was alright until the last set and I had no juice and couldn't do it. I went down to just the bar for the last set. I guess I'm stuck at 50 lbs for one more week )
Deadlift-115 lbs (These are also one of my favourite moves)
did you give yourself enough rest time on the ohp? Between sets I mean? I find an extra minute or 2 can make a difference.0 -
Did my first workout tonight. Went pretty well, I'm already feeling sore. The squats left a little bruise on my upper back where the bar was resting :frown: I guess I have to work on making a better "shelf".
45 Squat
45 Bench
55 Row0 -
workout 2 of week 4 of redux 3 wow, does that sound convoluted or what?
Squats 110
bench 90
Row 80
will be very surprised if I manage all sets on monday of bench and rows
if I should go for 135 or 140 for deads on friday0 -
This is something I need to remember. I may have failed my barbell rows last night b/c I assumed I couldn't do one more.hmm - oh and my other tip is, don't assume you're going to fail. Don't stop a set because you "know" you're going to fail. Just squeeze out that last rep as best you can - sometimes you have one more rep left in you even when you don't know you do.0 -
April 1rst
Squat 65 LBS
Bench 45 LBS
Barbell Row 45 LBS
April 4th
Squat 75LBS
OHP 55LBS
Deads 65LBS
April 7th
Squat 80LBS
Bench 60LBS
Barbell Row 50LBS
April 9th
Squat 85LBS
OHP 60LBS
Deads75LBS
April 11th
Squat - BW - first time with out smith machiene and I am now in FEAR of the squats .. Im afraid im going to fall over afraid im not going low enough ... how the hell do I get over this?
Bench- 70LBS
Pendelay row-75LBS
Good progression! If you are doing squats at home without a power rack, then add 2 heavy kitchen chairs, one on either side of the bar as catchweights, if you are at a gym, use their power rack and there's nothing to fear at all!0 -
Workout 4 complete.
Squat-115 lbs (I felt I really got my form down today. I love squats. They are my absolute favourite to do)
OHP-50 lbs (second week stuck at 50 lbs. I was alright until the last set and I had no juice and couldn't do it. I went down to just the bar for the last set. I guess I'm stuck at 50 lbs for one more week )
Deadlift-115 lbs (These are also one of my favourite moves)
did you give yourself enough rest time on the ohp? Between sets I mean? I find an extra minute or 2 can make a difference.
I would have liked more time but I had a couple waiting for it and felt rushed.0 -
My gym has like a half rack if that makes any sense... its not tall like the ones in Mehdi's videos at all its inclined and then square at the bottom... I feel like I am too big to squat in the area given so I stepped out of it and couldnt go all the way down with the bar... How can I break this?! My squats were going SO well! I was increasing and increasing!0
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You need to deload on the squat. Smith squats are way easier, when you convert to free bar you will have to deload to get the full range of motion and keep your form0
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Right... I tried it with the bar for one set and then I went back down to body weight but now every time I do a squat I feel like I am tipping like a tea pot!0
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Interesting... I had no idea that squats in smith machines were that different. Definitely keep practicing and if you can, take a video of your squats and see what needs to be fixed. This really helps me a lot.
One thing I find I am not increasing are my overhead presses. I don't know if it's because I am sitting down for them or if I really am not strong enough for these yet, but I couldn't even do a full set of 5 this time. So I did worse this time around. Could be partially because my chest is still sore from bench presses on Monday, but I don't think that's all of it. Any ideas? If they really are more difficult sitting down or I'm just not strong enough yet, then I will suck it up and switch to DB presses for a while because I don't feel like I'm benefiting from these...0 -
Does anyone know off hand why we are suppose to do only 1 set of the deadlifts?0
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oh but ignore that 300 lb squat nonsense, that's more of his sweaty man crap. Just at the point where squats start getting heavy you're already putting a lot of load on some of that so you don't want to risk stressing it, but at low weights you're probably fine to do more. but why risk it? You know the program will work if you follow it as written, don't risk hurting yourself (unless you're sure you won't) and having to take a week off from the program because of injury.0
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Hi! I just posted in the introductions page, so I apologize if this is a repeat for any of you! I'm new to this group. Looks like this is the thread I should've posted my progress in.
So - here's where I started on 3/12/12 with this program and my progress as of this week:
- Squat: 75lbs --> 140lbs
- Bench Press: 45lbs --> 75lbs
- Barbell Row: 65lbs --> 95lbs
- Overhead Press: 45lbs --> 75lbs
- Deadlift: 95lbs --> 155lbs
If I can pull off my squats tomorrow at 145 lbs, I'll set a personal best. I'm very excited about that! I already set a personal best with deadlifts. I don't know what the heaviest I've ever lifted on the other exercises was, but I'm sure it wasn't this heavy.
I'm really enjoying this program and have definitely made strides in gaining strength!!! Workout 15, end of week 5, is tomorrow!0 -
Until I get more of a handle on my new running routine, I am going to hold my weights progression for awhile. I will stay at 100 lbs on squat and just refine form, play with low bar/high bar/etc. I am actually looking forward to it. I will stay at 70-75 lbs in bench/rows and 50-55 in OHP. Deads, after much mulling over because I feel like I *could* keep going up in weight but I think the same thing applies. My body is needing more rest and I have stuff I want to do in addition to lifting (for once!) so I am going to put myself in a holding pattern for about a month, I think.
I could change my mind about it all tomorrow, mind you!0
