May Progress
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Robin - deload for sure -maybe even a big deload like 40%. You don't want to risk your recovery, the big weights will still be there when you are better.
Dawn - I retained all that crap the WHOLE time until I took time off for vacation (it was like, near 2 full weeks with no lifting). I'd say stick it out for say, 6 -8 weeks, then take a week and a half off (maybe if you have a vacation planned this summer anyway?) and see what happens.
Speaking of which, since I know we've all discussed it like crazy, I weighed in this morning at 164.8 which is my lowest weighin in a long time but NOT as low as my last super low weigh in at 162.6 - (my scale incremements in .2 lbs by the way so its very possible that I weighed 164.7 and 162.7 and it just rounded up once and down the other time).
That includes 10 days of taking a break from logging (and I know I was eating maintenance or slightly over during that) and 10 days of vacation (more than half of which I totally pigged out during) so that little gain is probably nothing to do with the program and a lot to do with, you know, overeating. But the moral of the story is - my weight was holding about 165.6 to 177.8 while I was lifting so probably 2-4 lbs of water retention (depending on how much weight i gained on vacation, its so hard to know).0 -
Went to the gym Monday and tried the squat with 40lbs. Got through it but hurt my wrists. Researched a bit and realised my grip has been completely wrong the whole time! Just watched Rippetoe's video about grip so hopefully can do it better today!
OHP: stayed at 30lbs and struggled I actually found it harder than the last time at 30. I think my arms were a bit tired from squatting wrong! Got through the sets but I think my form was off. It was a real struggle to get the bar up for the last few. Gonna stick with 30 next times, see if I can do it better, and maybe add 1/2 reps per set if I can.
Deadlift: 65lb. First time using the 'big girl bar'
. This seemed fine so will move to 75 next week.
Today, I'm gonna try to sort my squat (will warm up well, get the position sorted and maybe try 45lb, try bench at 40(could be a fail here going from 30 to 40!), and rows at 40 too. Fingers crossed!0 -
Started Week 2 today...
Squats: 95
OHP: 50
DL: 100
I also put the bar lower (thanks Rae for sharing your videos!) and it makes a difference. The last 2 sets of my OHP, I struggled a bit with my last 2 reps, but I got them up. My left elbow doesn't extend as far as my right one (bad elbow injury when I was 12) so I think that had something to do with it.
Great job everyone!!0 -
Today bench was my challenge! My failure face was stellar! :smokin:
Squats: 105 at 5x5 with 1x5 at 110 felt pretty good, getting tougher though!
Bench: 65 failed first set 60 good at 5x5
Rows: 85 at 5x50 -
I'm deloading OHP. First time for deloading. I technically haven't failed 3x in a row, but twice now at 65 has been comical. I have no idea how I passed 60 lbs. Because I even tried dropping back to 60 lbs last night to finish the sets and couldn't even do that! Plus I think the heavier weight is messing with my form. Best go back to 55 and work on form.
Deadlifts were SO MUCH FUN with the badass 45 lb plates. But I need to remember...I don't have to go down as low with those plates. *loud noise*
Squats continue to be a struggle for me. I tried 55 lbs, but my form slipped a bit. Maybe I'll go back to 50 lbs.0 -
Last night I added the little magnetic plates to everything.
I noticed that it was exactly one month of stronglifts!
Squat went from 65 lbs to 85 lbs
Bench press went from 55 to 67.5
Barbell Rows went from 45 to 55
So, not terrible, but not the gains I was hoping for...0 -
I'm taking a complete deload week after 9 weeks of stronglifts. **** is getting hard and I was just sore constantly. It was needed.
Also, I am considering switching to just 2 days a week for the summer, which means if I want to keep lifting with my friend I'd end up doing each work out 2 times in a row...0 -
I'm taking a complete deload week after 9 weeks of stronglifts. **** is getting hard and I was just sore constantly. It was needed.
Also, I am considering switching to just 2 days a week for the summer, which means if I want to keep lifting with my friend I'd end up doing each work out 2 times in a row...
I wonder why I never get the soreness some people do - Even when I am strugglign and failing like crazy I don't get sore, I just don't get any muscle power.
I would think if the 2 days a week have a good sized gap between them you won't experience too many ill effects from doing the same workout twice (maybe not the BESt results? but whatever). But if you were doing like a Monday - wed schedule, I think that'd be tough.0 -
No, I'd be dropping Wed and just going Mon and Fri but I'm assuming my partner wouldn't want to do the same so he'd still be doing Wed so ...0
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I'm taking a complete deload week after 9 weeks of stronglifts. **** is getting hard and I was just sore constantly. It was needed.
Also, I am considering switching to just 2 days a week for the summer, which means if I want to keep lifting with my friend I'd end up doing each work out 2 times in a row...
I wonder why I never get the soreness some people do - Even when I am strugglign and failing like crazy I don't get sore, I just don't get any muscle power.
I would think if the 2 days a week have a good sized gap between them you won't experience too many ill effects from doing the same workout twice (maybe not the BESt results? but whatever). But if you were doing like a Monday - wed schedule, I think that'd be tough.
I dont get soreness either. I was wondering why as well.....hmmmm0 -
I dont get soreness either. I was wondering why as well.....hmmmm
Pretty sure it doesn't mean anything. But I kind of took it as a sign of needing a break.0 -
I dont get soreness either. I was wondering why as well.....hmmmm
Pretty sure it doesn't mean anything. But I kind of took it as a sign of needing a break.
You gotta do what's best for you! I think once I hit that wall without having a partner/spotter I'll probably deload, go to two days, and then maybe a day of circuits with isolations/cardio so I continue, but do it to where it works for me as well.0 -
I dont get soreness either. I was wondering why as well.....hmmmm
Pretty sure it doesn't mean anything. But I kind of took it as a sign of needing a break.
You shouldn't get severe DOMS (delayed onset muscle soreness) every time, it's actually a sign of over training if you do. When you're just starting it's completely normal/expected though.
Don't worry if you aren't sore the next day, it doesn't mean you're not training hard enough.0 -
Todays workout
squats 105
OP failed at 60 after 4 sets: 5-5-5-4-3
deadlift: 85
I used to hate the deadlifts (at least this version, I like stiff legged deads) but I am starting to really enjoy them!! Hate hate hate rows.....0 -
Squat. 100
bench. 80
rows. 85
Everything felt good. Onward and upward
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Squat. 100
bench. 80
rows. 85
Everything felt good. Onward and upward
Awesome.0 -
Squat. 100
bench. 80
rows. 85
Everything felt good. Onward and upward
Awesome.
Thanks
Everything felt good today but now I'm sore from my lower back into the sacral?area. Not any real pain just a soreness that's kind of confusing. I must have had some spinal flexing going on but not sure if it's from squats or rows. I'll have to get one of the kids to record it nest week. I also played around with Pallof pushes but I don't think those would affect my butt:ohwell:0 -
I had a de-load day and it was actually kind of nice to concentrate on form.
I am re-training from doing push presses at 65 to now overhead press at 50. I failed my way down beautifully! :laugh:
Squats were strong at 110
Deadlifts I also de-loaded from 135 to 115 because of a repeating stiff back the next day (mostly lower) that's interfering with my running.
Have a great weekend everyone! :flowerforyou:0 -
I am re-training from doing push presses at 65 to now overhead press at 50. I failed my way down beautifully!
I love to hate 'em.
Great numbers on the rest!0 -
I started 5x5 this morning and I am loving this!
I'm starting as follows:
Squats - 55 lbs.
Bench - 55 lbs.
Rows - 65 lbs.0 -
Now that you mention it, I haven't been getting sore here lately...
Last night was ok, Squats I upped a little bit. Overhead presses are still super hard and I've been stalled at 45 for weeks!
deadlift I upped to 115 and that seemed ok.0 -
Now that you mention it, I haven't been getting sore here lately...
Last night was ok, Squats I upped a little bit. Overhead presses are still super hard and I've been stalled at 45 for weeks!
deadlift I upped to 115 and that seemed ok.
If you've been stalled for weeks, deload. You'll be surprised by how good your form feels with lighter weights and you'll make it past your sticking point when you get there.0 -
Here is my half way through May progress so far:
Squats 80lbs ---> 105lbs
Bench 65lbs --> 70lbs (failed for the 3rd time so deloading back to 65)
P. Row 75lbs --> 85lbs
OHP 50lbs --> 55lbs
Deadlift 125lbs --> 135lbs
I really irritated my back last week doing squats so I'm deloading back down to 95lbs for a while :frown:0 -
Squat. 105
OHP. 60 failed... time to deload
DL. 95 felt funky so I'll stay here0 -
Can one jump in at any time? I started last Friday 5/11. I am actually following the starter program from Starting Strength directly. I downloaded SL last night to see if there is any difference. I've had the book for years, but used it as a coaching manual. I've been lifting since 2006, so nothing is new but I haven't focused on strength in a while.
As of last night:
Squats: 100
OP: 50
DL: 145
Interestingly, I had a sore should before I started. After my first squat workout going back to focusing on low bar and elbows up my shoulder is much improved. I think my shoulder was somehow out of place and forcing my shoulder blades together, elbows up in back, put it back in proper alignment. Happy discovery.0 -
Can one jump in at any time?
Of course! That's what's great about this group and your numbers are stellar! Welcome. :flowerforyou:0 -
Overheads are my nemesis.
I'm stuck at 50 lbs. I will deload to 45 next time, but I'm so frustrated with this one. I almost want to change to push press just so I can go up in weight.
Last time, I thought my form might be a little off, so I watched the Rippetoe videos again. My grip had become too narrow and I fixed that today, but I still couldn't finish at 50 lbs. Now, I started at 30, so there is some progress; it just doesn't feel like it.
Is there any ancillary work I could do that would help this? Dumbbell shoulder presses on my bench days or something?0 -
Can one jump in at any time?
Of course! That's what's great about this group and your numbers are stellar! Welcome. :flowerforyou:
Thank you!0 -
Overheads are my nemesis.
I'm stuck at 50 lbs. I will deload to 45 next time, but I'm so frustrated with this one. I almost want to change to push press just so I can go up in weight.
Last time, I thought my form might be a little off, so I watched the Rippetoe videos again. My grip had become too narrow and I fixed that today, but I still couldn't finish at 50 lbs. Now, I started at 30, so there is some progress; it just doesn't feel like it.
Is there any ancillary work I could do that would help this? Dumbbell shoulder presses on my bench days or something?
You may have to go up in smaller increments. Tameko, I think, found some 1.25 plates. I'm going to try with some ankle weights with the removeable sandbags since I haven't found any of the smaller plates. My deload should be 6 pounds (to 54#) but I think I'm going to drop it to 50 in order to have 1 extra lift in between the deload and my sticking point.0 -
I just ordered fractional plates online...one pair each of .25, .5, .75, and 1 lb. Olympic plates. This fills the gap up to the 2.5 lb. weights. $49.95 plus shipping. I'm kind of cheap, so I've put off buying these for years. But for this program I'm going to need them...got them from Amazon.0
