May Progress
Replies
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Its not failure unless you can't go to parallel (slightly below to make sure you're doing it) -- but actually what SHOULD happen is you go past parallel and hten kind of fall down on your butt because you can't push back hard enough against the weight there
I've never fallen down on my butt, I just can't push back up and need to have my spotter help me. I always try to go to parallel, but no, you shouldn't count it as a rep if you can't. I'd suggest deloading a bit and starting back at a lower weight and parallel.0 -
Its not failure unless you can't go to parallel (slightly below to make sure you're doing it) -- but actually what SHOULD happen is you go past parallel and hten kind of fall down on your butt because you can't push back hard enough against the weight there
I've never fallen down on my butt, I just can't push back up and need to have my spotter help me. I always try to go to parallel, but no, you shouldn't count it as a rep if you can't. I'd suggest deloading a bit and starting back at a lower weight and parallel.
Good info...I get parallel, find I'm sticking my butt back a little more to get lower, but not to the point where I'm feeling loss of control...form feels good, so I just have to nix that feeling "what if I can't get back up" and just fail if I need to as I get heavier. I just feel the fail coming! Not a great feeling since no spotter! And I checked the rack for that safety bar in above discussion and the rack at my gym doesn't have that. Meh.0 -
Thanks ladies!!
@Doreen: i wasnt sure my gym had them either, except for the other day when I was there I saw them for the first time and wondered what the heck they were meant for, then after everyone started talking about it I figured it out!!! That stinks for you though!!0 -
Its not failure unless you can't go to parallel (slightly below to make sure you're doing it) -- but actually what SHOULD happen is you go past parallel and hten kind of fall down on your butt because you can't push back hard enough against the weight there
I've never fallen down on my butt, I just can't push back up and need to have my spotter help me. I always try to go to parallel, but no, you shouldn't count it as a rep if you can't. I'd suggest deloading a bit and starting back at a lower weight and parallel.
Good info...I get parallel, find I'm sticking my butt back a little more to get lower, but not to the point where I'm feeling loss of control...form feels good, so I just have to nix that feeling "what if I can't get back up" and just fail if I need to as I get heavier. I just feel the fail coming! Not a great feeling since no spotter! And I checked the rack for that safety bar in above discussion and the rack at my gym doesn't have that. Meh.
It should have some kind of safety. Can you find a picture of the rack?0 -
Thanks ladies!!
@Doreen: i wasnt sure my gym had them either, except for the other day when I was there I saw them for the first time and wondered what the heck they were meant for, then after everyone started talking about it I figured it out!!! That stinks for you though!!
I'm thinking of yet another gym change! I have a crossfit gym nearby, but it's so overpriced. Another meh! lmao...okay, I'll stop b****ing now!0 -
Today- Squats 5x5 #90, OHL's 5x5 #45, Deadlifts 1x5 #145
I've circled the safety bar in red:
Some don't have it or they're fixed. Sucks when that happens :grumble:0 -
With all this talk of failing at the squat, I wanted to share my experience and why I would never rely on a spotter. Failing is not always going to be just a matter of "I can't get up". It can happen in a instant and without warning. Several years ago I was recording my 1RM for the three lifts--squat, bench press and deadlift--for a fitness challenge at Precision Nutrition. I was in a power rack with my safety bars set and I had worked up to 155 lbs. I added five lbs for my next 1RM attempt, made it down to parallel, and had begun my ascent. At no time did I feel "Oh, no, I'm stuck...I can't get up." Instead, without warning, but body simply said 'no dice' and instantly I folded forward and downward, and the bar crashed onto the bars in front of me. It was pretty scary, although the safety bars did their job and I was fine. I just hadn't anticipated that as the definition of a failed squat. I'm pretty sure a spotter wouldn't have a chance to do anything, not without risking injury. So my advice is to always use a rack with safety bars and check to make sure they are set so there is the smallest possible distance between the safety bars and your barbell at the bottom.0
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Today was day 3,day 2 of squat,press,deadlift. I managed
27kg squat
22.5kg shoulder
35 deadlift (tried 30 and 40 in first sesh,30 was ok,40 was too heavy,so dropped to 35 and will build up to 40 again next week.
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Not a great day overall for me:
Squats failed 120 1setx3reps, deloaded to 115 and did the rest
OHP failed 65 pounds on 3rd rep first setx2, deloaded to 60 and did 3x3
deadlift 100 1x5
hopefully next time is better!!0 -
I totally rocked 70kg/155lbs x 8 today (with my PT). That's a PB for me, we are aiming for 100kg/220lbs.0
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Day 4 of 5x5
Squat 30kg
Row 22.5kg
Bench 20kg
Was tough but good 0 -
Just started SL last week.
Working on Workout A again tomorrow, but these are my numbers to date:
Squat: 95
Row: 65
Bench: 60
Dead: 65
Overhead Press: 40
I'm rehabbing from a broken shoulder/back and hip and have a bad knee so even though these numbers are pretty low, I'm really proud of them!0 -
Just started SL last week.
Working on Workout A again tomorrow, but these are my numbers to date:
Squat: 95
Row: 65
Bench: 60
Dead: 65
Overhead Press: 40
I'm rehabbing from a broken shoulder/back and hip and have a bad knee so even though these numbers are pretty low, I'm really proud of them!
Wow...you should be proud. That's a lot to deal with. Great job!0 -
Thanks. I keep trying to remind myself how far I've come everytime I see other's deadlift #'s. I'm the only one at our gym (that I've met/talked to) who can't deadlift more than they can squat. And I always feel so crazy wiped after finishing my deads. Whereas I feel awesome (tho spent) after the other exercises.Wow...you should be proud. That's a lot to deal with. Great job!0 -
Everyone's kicking butt! I need a weekend from my long weekend...anyone else? I did get my workout in today though since my gym was open and my stats pretty much are the same: Squats 115, OHP 50 @ 2x5, 55 @ 3x5, and deads 130.0
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Disappointing on squats. I did one set of 115 but wasn't happy with my depth, so I dropped back to 110. In the past I know I have gradually sacrificed depth to add to the bar, and I really don't want that to happen this time. Since the only power rack was occupied and the other squat rack has a rather high fixed safety, I started with OHP. I was concerned, but I don't think this really hurt my squats. I miscounted again on my plates for the BOR. After the first set when I realized I'd done 95 lbs. instead of 90, and without too much struggle, I changed out the smaller plates for 25's and stacked the barbell on more plates to bring it up to the proper height. Yay..much better this way!
Totals:
Squat: 110
OHP: failed at 55...completed 21 reps in 5 sets
BOR: 95
It seems really wrong that my squat and BOR should be so close.0 -
Definitely want to join this group! I've only completed 2 sessions of Stronglift, completed B today. I love the simplicity of the workout. I can't locate my phone right now so I'll add my numbers next workout (Wednesday morning). Love reading all the progress. I'm also doing CrossFit twice a week and trying to complete the C25K program, currently on Week 4.0
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Everyone's kicking butt! I need a weekend from my long weekend...anyone else? I did get my workout in today though since my gym was open and my stats pretty much are the same: Squats 115, OHP 50 @ 2x5, 55 @ 3x5, and deads 130.
I'm desperately trying to get back into the swing of things from my super long break (3 weeks) -- its tough because if you aren't used to squatting its actually VERY strenuous, I'd totally forgotten how hard it is in the beginning (maybe because in the beginning you're not trying to squat 120 lbs?).
I think I'm going to change the way I increment my weights - I'm doing my 'real' workweight for the first few sets and then reducing weight for the last few (depending on how I feel) some days so that its more like a Reverse pyramid.
so like last time I did 120 x 5, 120x5, 120x2 and then 115x3, 115x3, 95x5 (the only way I was getting back under that bar was to go light) but then today I did the full 120 5x5, and next time I think I will do something like the above, but wiht 125 as my start weight.
I came up with this plan and immediately felt SO much better - like Rae I kind of was feeling like every workout was SO. FREAKING. HARD. This is giving me some flexibility to say "hey, if you're stressed about the next set lets just drop the weight a bit) and I'm still doing a fair bit of work. I'm still going to do the same program in terms of lifts, I'm just shifting it a bit so the weight isn't incrementing so fast any more. When my husband starts hitting those weights for him (it'll probably be a while...grumble) I might cross over to 3x5 and add some assistance lifts instead of continuing this way.0 -
This is giving me some flexibility to say "hey, if you're stressed about the next set lets just drop the weight a bit) and I'm still doing a fair bit of work. I'm still going to do the same program in terms of lifts, I'm just shifting it a bit so the weight isn't incrementing so fast any more.
Doing the same--slowing my increments and I think it is definitely less stressful. Slow progress is better than injury!0 -
I think I'm going off program for a week.
Today I did:
Squats: 100 lb 4/4/3/3/3 (increase over last time)
Bench: 65 lbs 5x5 (same as last time - I simply could not lift the 70 and the last few reps were really tough)
Row: 60 lbs 5x5 (same as bench)
I had to deload to 45 lbs on the overhead press. I'm at 105 on deads (increasing slowly to work on form).
Last week, I only lifted 2x instead of my usual 3-4 times, taking 4 days off at one point. It's getting HARD, and I feel like my form is suffering on squats. I think I'm leaning too far forward; I don't feel like I'm sinking down/back into the squat when the weight gets higher. It's almost like I'm getting timid.
I'm just about 6 weeks in, so doing a deload now wouldn't be totally out of line, right?
So, my plan for this week:
Deload to 85 lbs on squat and do box squats (well, my gym doesn't have boxes, but I think we have a bench the right height) to practice form.
Switch to cable rows for variety; I find these to work better for me than the bent over rows - I feel the squeeze in my back more.
Stay the same on overheads and benches but increase reps; try to work to 8 per set - THEN increase weight.
Add in assisted pull-ups and Turkish get ups0 -
Wow, these numbers amaze me. I can't imagine getting anywhere near them tbh with how tough it is at tiny numbers!
Did a session Monday, first in a week, and going back today.
Monday I did:
Squats- 45lb. Got better depth than last week where I also did 45, will move to 50 today.
Bench- 45lb. Felt great to use the bar for the first time, but it was very tough. Not sure about form in the last couple of sets. It went up but I'm not sure form-wise what would count as a fail.
Rows- 45lb. Felt heavy but good.
Today I'm aiming for Squats: 50lb, OHP: 30lb (feel like it's really low but still struggling with it, Dead: 85lb0 -
Wow, these numbers amaze me. I can't imagine getting anywhere near them tbh with how tough it is at tiny numbers!
Did a session Monday, first in a week, and going back today.
Monday I did:
Squats- 45lb. Got better depth than last week where I also did 45, will move to 50 today.
Bench- 45lb. Felt great to use the bar for the first time, but it was very tough. Not sure about form in the last couple of sets. It went up but I'm not sure form-wise what would count as a fail.
Rows- 45lb. Felt heavy but good.
Today I'm aiming for Squats: 50lb, OHP: 30lb (feel like it's really low but still struggling with it, Dead: 85lb
I struggle with OHP. I started at 30 lbs. I got up to 50, but failed. Deloaded to 45, and failed again!
So, I'm staying at 45 for now and increasing reps.0 -
Yeah, I find it really difficult.
Had a session today:
Squat: 50lb (struggled. Legs hurt a lot from Monday, but got it done).
OHP: 30lb ( a little better form than last week. Will be a little longer til I can push to the 40lb barbell though)
Deadlift: 75lb0 -
Everyone wanted the power rack today! Good news is there are safety bars for the rack, you just have to ask for them. I asked for them:)
Squats 120 :drinker:
Bench 60
Rows 80 @ 2x5, 85 @ 3x50 -
yesterdays results:
squat 120
bench: 70- I guess I have to move a bench under the squat rack and put a safety up because the last set was tough
upright row 75
Now I have a cold and my husband is away so I cant go to the gym tomorrow as scheduled so my 3 day a week plan will have to change...0 -
Everyone wanted the power rack today! Good news is there are safety bars for the rack, you just have to ask for them. I asked for them:)
Squats 120 :drinker:
Bench 60
Rows 80 @ 2x5, 85 @ 3x5
I had that problem a few times recently. Our other rack does not have adjustable bars, so it is just the power rack. On Monday, the guy using it had five sets to go, so I had to switch my workout order and start with presses. The time before two guys were using it to do bent over rows...they did not need to be inside the rack at all. They weren't even using the bars.0 -
Okay, today's workout.
Squat 112 -- I wanted to get past 110 and again, 115 wasn't happening, so I resorted to my fractional weights.
Bench press 80 -- made all 5 sets this time!
DL 155
Endorphins kicked in during the DL's. I floated out of the gym with a grin on my face. Also, five years ago my 1RM on DL' was 160, so I'm happy I got the 155 for 5. But it was tough.0 -
Last day of May!
Great progress ladies!
You all deserve a round of applause for a successful month!
My May didn't show much improvement, with taking a week and a half off for surgery and having to start back lighter.
Yesterday was:
squat 90 (first time at that high of a weight!)
OHP 40 (first time SUCCEEDING at that weight)
deadlift 100 (did that before surgery and now back up to it)0 -
I was feeling pretty ill last night so I ended up calling in sick to work for today but when I got up I felt good enough to go to the gym, so yay, my routine wont get too messed up!!
squats: 125
OHP: 60. Last time I failed at 65, and then even after deloading I failed at 60 so this time I started at 60 and did 5x5
Deads: 105
So I actually started the program on 4/30/12 at squats:45/OHP45/Deads45!! Great progress for me!!! I can feel the squats are getting pretty tough, and the OHP will be a challenge. I am feeling good about the deadlifts, still have a bit to go before I will have some trouble there! As for Bench I am up to 70 and that is getting tough, and Rows is at 75!
Great May Ladies!!!!!!!0 -
Tonight will be my last workout of May.
Last time, I had to deload OHP to 60. 65 was just comical. This might be my max for a while. And I also deloaded deadlifts from 145 to 115 recently b/c of my back. I was back to 120 and only increasing by 5 now, instead of 10.
Tonight, b/c I had to deload Bench to 65, which was a breeze, I'm back at 70. Rows are again at 75.
But my favorite...adding weight to squats. I've only been adding every other workout, to make sure my form doesn't start slipping. My form was so bad for so long with bodyweight squats. I finally can add weight. So tonight will be second time at 70.
Looking forward to June!0
