May Progress
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mamamud: Thanks!!! I was sure i would not be able to up my weight on OHP and I did, although the last set I only did 4 reps. I really am loving stong lifts!!!!!
Do you know how long before I should see results re: measurements?? I am afraid to get on the scale because I dont want to see that is has gone up, but I know that happens sometimes with lifting.....I started SL 2 weeks ago. Today measurements were the same, but I guess it takes longer??0 -
Hello, very new to SL
Just finished first B this morning, but I thought I would make myself accountable here.
squat:40lbs
row: 40
bench:40
dead 40
OHP 250 -
Dawn, I wish I could but it's been something I've been struggling with, too. For me the measuring tape change happens before the scale. Right now, I'm just focusing on the stuff that can't be measured. How I feel, things I'm able to do that I couldn't before, stuff like that. Sometimes it's enough and sometimes it's frustrating. We are part of a group of women that it's working for, so I know it'll happen, I just have to give it time.0
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Squat 95
OHP. 60 2x5, 1x3, 1x4, 1x3
deadlift got my warm up in then smashed the he!l out of my finger... so ticked right now.........:explode:
Eta 2nd fail on ohp0 -
squat 80 (feeling like failure is getting near)
bench 60 (first fail: 5, 2, 3, 0, quit, tendonitis in my wrist flared up BAD)
row 60 (all good)
so, now I do 60 on the bench AGAIN next time, right? and if I fail a second time, then lower it?0 -
I just want to encourage everyone to not be afraid to up the weight. Make sure you have your form right but if you don't fail on a set move up, even if you don't think you'll be able to do it. First of all you may surprise yourself and get it done but most of all we don't need to be afraid to fail. When we fail, we overload the muscle and our cns, that's when growth and strength gains occur (may be broscience, I don't have reasearch to back it up
) I just think we need to get past the nerves and the idea that failure is a bad thing.
Eta: I'm loving all the progress reports!!! AND all the new lifters!
Do you think I should up the squat from 30-40 even though I really struggled, but finished, 30? No way to up it by only 5. I hurt my left thigh doing it last time, not sure why but it was much sorer than the right. Worried about injuring something if I add too much weight.0 -
I just want to encourage everyone to not be afraid to up the weight. Make sure you have your form right but if you don't fail on a set move up, even if you don't think you'll be able to do it. First of all you may surprise yourself and get it done but most of all we don't need to be afraid to fail. When we fail, we overload the muscle and our cns, that's when growth and strength gains occur (may be broscience, I don't have reasearch to back it up) I just think we need to get past the nerves and the idea that failure is a bad thing.
Eta: I'm loving all the progress reports!!! AND all the new lifters!
Do you think I should up the squat from 30-40 even though I really struggled, but finished, 30? No way to up it by only 5. I hurt my left thigh doing it last time, not sure why but it was much sorer than the right. Worried about injuring something if I add too much weight.
You might try the 40, or try to do a few more reps on the 30, either would be a progression.
Are you right-handed?
If you're right-hand-dominant, then your left side is weaker than your right and therefore working harder.
Definitely work on flexibility. Have you seen some of the stretches?0 -
You might try the 40, or try to do a few more reps on the 30, either would be a progression.
Good tip. I think tomorrow I'll try extra reps on 30, see how it feels, and maybe move to 40 wednesday
That makes sense, thanksAre you right-handed?
If you're right-hand-dominant, then your left side is weaker than your right and therefore working harder.
Definitely work on flexibility. Have you seen some of the stretches?
Yeah. Using some of the ones posted earlier in this thread (page 2 I think). It definitely helped in my last session.
Thanks again for the tips. This is all new, and a little intimidating so the help is invaluable!0 -
If I'm struggling at a certain weight, I just repeat it until I am not struggling, then up the weight by 5. It works pretty well to avoid injury.0
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Hey Robin...I think the program suggests if you fail 3 times at a certain weight to then deload by ~10%. But I also like stormie's suggestion of just repeating until you get it. Both have merits...so, now I do 60 on the bench AGAIN next time, right? and if I fail a second time, then lower it?0 -
If I'm struggling at a certain weight, I just repeat it until I am not struggling, then up the weight by 5. It works pretty well to avoid injury.
Thanks.
My main issue is I can't up by 5, it's only 10 from here. When I say struggling, I was able to do it, but it was tough. I'd be willing to go up 5 but I think 10 might be a step too far right now.0 -
Finished OP today after I failed last time!!!
Squats 85
OP55
Deads: 800 -
I have been wanting to start the program since the beginning of last week. I am going to actually start it tomorrow, I am so excited!! I can't wait to get strronger, I'm glad I found this group in case I have any questions! So my progress is starting tomorrow on the 12 week program.0
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Hey Robin...I think the program suggests if you fail 3 times at a certain weight to then deload by ~10%. But I also like stormie's suggestion of just repeating until you get it. Both have merits...so, now I do 60 on the bench AGAIN next time, right? and if I fail a second time, then lower it?
I agree with Qarol. I've done both. If my form is off bad, though, I'll deload.0 -
I started Strong Lifts at the start of march and I'm pretty excited about the results so far.
tomorrow Im pushing past my May goals. We will see if I can make it!
Squats: 135
Bench: 75
OH press: 55
Deadlift: 160
Also, will be starting rows tomorrow instead of Lat Pulldowns0 -
Hey Robin...I think the program suggests if you fail 3 times at a certain weight to then deload by ~10%. But I also like stormie's suggestion of just repeating until you get it. Both have merits...so, now I do 60 on the bench AGAIN next time, right? and if I fail a second time, then lower it?
I agree with Qarol. I've done both. If my form is off bad, though, I'll deload.
Should have said if my form is off at all, I'll deload. I really shouldn't post when I'm tired...:grumble:0 -
Bench yesterday was COMICAL at 75 lbs. I basically did 5x2. On each set, that 3rd lift could only go up halfway before my husband had to rack it for me.
My question is (actually, it was his question)...should I do more at a lower weight to get more from my workout on those days where I fail so badly? I feel a bit silly just doing 5x2. I wonder if maybe I should have done 3 more reps on each set back at 70 lbs just to do more, ya know?
What do you ladies think?0 -
I would go to 70 and do that until you can rock it, then up the weight.0
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Back in business! Finished my first 5K at 32:21 and ran to my little guy (4 year old son) at the finish line so that was sweet! Felt great to get back to SL, but after my terrible eating weekend and vino fest post 5K I took it a little easy today and felt pretty weak!
Squats 105 felt pretty good!
OHP 65 failed set 2, took down to 60 and did 5x5
Deadlifts were a sloppy mess and I'm sure my back will tell me that in person tomorrow, but 135 with no fail
Hope everyone had a great weekend!0 -
Bench yesterday was COMICAL at 75 lbs. I basically did 5x2. On each set, that 3rd lift could only go up halfway before my husband had to rack it for me.
My question is (actually, it was his question)...should I do more at a lower weight to get more from my workout on those days where I fail so badly? I feel a bit silly just doing 5x2. I wonder if maybe I should have done 3 more reps on each set back at 70 lbs just to do more, ya know?
What do you ladies think?
I haven't had one that bad, but I have had one where I basically did 5x3 or 4/4/3/3/2
I just stayed at the same weight and the next time I was able to do 5x4, and the next time hit my 5x5.
But if it was that bad, I might go back down to 70 and try 5x6 (to push a little harder) before going back to 75.0 -
Maybe it was an off day and it won't be so bad next time. If you were good at 70 and you can't up it by smaller increments then do try again next time, you might find it goes a lot better!
My overhead press was pretty bad, still at 45 and I thought it went even worse. I got about 4x4.
Working out tuesday/thursday/saturday this week.0 -
I dunno, guys. I'm feeling discouraged in my training efforts. I suspect I'd be able to do more if a few factors were different (spotter/partner/coach, afternoon w.o. rather than pre-dawn) but this is when I can do it and I do love doing it. It just seems like I am having more bad or meh workouts than amazing workouts and that is discouraging, to say the least.0
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I dunno, guys. I'm feeling discouraged in my training efforts. I suspect I'd be able to do more if a few factors were different (spotter/partner/coach, afternoon w.o. rather than pre-dawn) but this is when I can do it and I do love doing it. It just seems like I am having more bad or meh workouts than amazing workouts and that is discouraging, to say the least.
hmmm, take a few days off or do a deload week?
Too many "meh" workouts in a row can indicate over-training, no?0 -
I dunno, guys. I'm feeling discouraged in my training efforts. I suspect I'd be able to do more if a few factors were different (spotter/partner/coach, afternoon w.o. rather than pre-dawn) but this is when I can do it and I do love doing it. It just seems like I am having more bad or meh workouts than amazing workouts and that is discouraging, to say the least.
hmmm, take a few days off or do a deload week?
Too many "meh" workouts in a row can indicate over-training, no?
I took two weeks off to focus on my run time and it helped. Yesterday kicked my butt and was a great, new challenge! I also do feel like very soon I'm going to start hitting a wall without a partner/spotter/trainer because there's only so far I can go with this on my own maybe?! IDK...I guess I'll know for sure soon! But, I do suggest staying with it since you enjoy it! Perhaps change it up a little...maybe go two days and throw in a day of circuits for a little while.0 -
yesterday:
Squats 100
OHP 65
DL 130
felt great! since I wasn't too tired and the crossfit wod wasn't too long , I stayed on and did
3-3-3-3-3 Hang power snatch (45-65-80, fail)
WOD was 7 mins (as many rounds possible)
8 hang power snatch (65)
16 wall balls (14)
Then I did a supplemental
snatch grip (wide grip) deadlift 5-5-5 (115-125-135)0 -
Ahhhh I'm back from vacation and ready to go back to the gym - which won't be til Thursday. We'll see how much my weight blows up when I start lifting again. I'm going to pay attention this time.0
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Today I did :
squats 100 lbs by the end I was really feeling it!
Bench press 45
rows (hate these) 70 or 75lbs I forget
So I have officially been doing this for 2 weeks. How long should I expect to either gain/maintain weight? When should I lose?? I expected to not lose intially due to water retention, but how long does that last?? Not sure if I need to cut back on calories yet.....Measurements arent changing yet either, but I didnt expect that so soon....0 -
I went in for a tubal ligation yesterday and was told not to exercise for a week..I can barely walk right now, so bloated and sore and stitches feel like they're gonna pull out every time I get up...
My question is: should I deload when I try to lift on Sunday? Or should I attempt my next-in-line workout?0 -
I went in for a tubal ligation yesterday and was told not to exercise for a week..I can barely walk right now, so bloated and sore and stitches feel like they're gonna pull out every time I get up...
My question is: should I deload when I try to lift on Sunday? Or should I attempt my next-in-line workout?
deload - I understand with a TL you need 2-4 weeks recovery.0 -
Squat - 95lb
Bench - 65 lb
Row - 55lb
Press - 45lb
Deadlift - 100lb
Thought I'd do a 1/2 month progress:
Squat - 120lb
Bench - 80 lb
Row - 70lb
Press - 55lb
Deadlift - 120lb
I obviously need to add more to deadlifts. I might just go ahead and try plate tomorrow. I feel like I'm about to fail at squats, but I've felt like that for about a week now and haven't stalled yet! *crosses fingers*0
