Its June, who's still with me!?
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I lifted late last night.
Squat: 105 lbs 5x5 (I stayed here because I was a little tired)
Overhead: 50 lbs 6/6/5/5/5 (I didn't feel capable of doing 55 lbs, so stayed at 50, but added a couple reps. Will try 55 next time)
Deadlift: 105 lbs, 1 set of 5 (I started light and am going up slower than Mehdi recommends because I hurt my back with bad form on these a couple years ago)
Also, I've been blogging off of this site. 3 friends and I started a blog to support each other. At the moment, I'm writing the majority of the posts. http://2010flacas.blogspot.com/ if anyone is interested.0 -
Oh, I know but the snazzy app of SL got to me.
Ditto on the app...I'll always do this program because I just love logging it all on my phone, so easy to keep track!
Is that for IPhone only or do they have it for Android? I saw something similar, but it wasn't SL. I don't have a phone...just a tablet and I can't see risking my tablet's health bringing into the gym. I keep a spreadsheet at work and print it out to bring to the gym as a log. Not too difficult to transfer results for 3 exercises.0 -
Oh, I know but the snazzy app of SL got to me.
Ditto on the app...I'll always do this program because I just love logging it all on my phone, so easy to keep track!
Is that for IPhone only or do they have it for Android? I saw something similar, but it wasn't SL. I don't have a phone...just a tablet and I can't see risking my tablet's health bringing into the gym. I keep a spreadsheet at work and print it out to bring to the gym as a log. Not too difficult to transfer results for 3 exercises.
Mine is on the iPhone, so not sure about the Droid...hmm...
Today's progress:
Squats 125
OHP 55
Deads 135
Skipped cardio since I'm still freaking sick, but whateves...I was bored as hell and my son was driving me nuts so had to get it done to keep my sanity!0 -
Without even realizing it, I've become a brotard in squats. Thigh touches calf. Saftey bars at set at the 7th hole. 8th hole and the bar bangs them. I'm ridiculously oblivious. The kind of oblivious where, after driving to the same place for years, I'd notice a river for the first time and then get scared that I'm lost so I turn on my GPS only to find out I'm exactly where I thought I was...
Anywho... the safety bars are in their place, I look in the mirror and notice that I'm, what I think is, all of the way down and I'm several inches above them.
Tomorrow I'm deloading a lot and starting over. Not even thigh to calf, down until there is no more down and I will pay close attention to not stop any higher. Perhaps safety bar at 6.
Also, before I took the month off because of my shoulder, I was crapping out in major pain at 65 on OHP. Breezed through it.0 -
Also, before I took the month off because of my shoulder, I was crapping out in major pain at 65 on OHP. Breezed through it.
Awesome. Also hey, I mean the fact that you CAN zone out while squatting (even doing it wrong) means at least it wasn't hurting? So that's something.... Right?
Made it past the 80 lb bench tonight - it certainly did take me a while. next time - 82.5!
(PS the worst thing about the phone app for me right now is that it doesn't have a setting for incremental weights so it always adds 5lbs, I have to manually update it every time)
(PPS Power cleans are fun, but not really practical in many commercial gyms (mine has NO extra space, we deadlift inside a rack) and honestly my guess is that medhi removed them only because many guys are not flexible and find that racking for a front squat was extraordinarily difficult. I know we'd have to work on it with my husband to get him able to hold that comfortable).0 -
UGH, havent lifted since tuesday because my hubby was away and I had to childcare so I could get to the gym. Booo! I am planning on going tomorrow!
Just been running.....keep up the good work ladies!0 -
Vailara, the whole reason I switched from Starting Strength to SL is that I couldn't hack power cleans. I'm sure I could if I had a coach, but I can't get a coach right now. Maybe someday because they look so fun and badazz.
I've been thinking about it and have decided to give them a go, practicing the movements bit by bit with low weight to see how I feel. I wish I had a coach, too. But I'll try it and see if I think I can do it safely at home, then just do the other exercises at the gym. If I don't feel happy I'll switch to rows. I like the 3x5 of Starting Strength.0 -
Okay, finally a workout! I delayed Friday's workout due to a migraine, which was still hanging on yesterday. So, finally go it done today.
Squats: 113 (chicken, I wanted progress but not quite ready for 115 yet since every time I try it feels so dang heavy, used fractional plates to go up from 112 to 113. Seems silly, but it worked for me).
OHP: 52 (thanks, again, to the 1 lb. plates)
BOR: 95 -- didn't have any interest in going up on these. But will have to next time since this was third time at this weight.
I was reading one of Rippetoe's other books, Strong Enough, and in it he talks about how women should be able to OH press 2/3 their body weight. Yikes! For me that would be 90 lbs. Maybe, in my lifetime? The older I get, the more remote the likelihood seems.0 -
Vailara, the whole reason I switched from Starting Strength to SL is that I couldn't hack power cleans. I'm sure I could if I had a coach, but I can't get a coach right now. Maybe someday because they look so fun and badazz.
I've been thinking about it and have decided to give them a go, practicing the movements bit by bit with low weight to see how I feel. I wish I had a coach, too. But I'll try it and see if I think I can do it safely at home, then just do the other exercises at the gym. If I don't feel happy I'll switch to rows. I like the 3x5 of Starting Strength.
I was going to attempt these today, but just dropping the bar from the rack position jarred my bad shoulder to the point where I decided anything more is just going to be too much. Otherwise, I really think I could get to the point of doing at least light power cleans with the current gym setup. I do see guys doing them from time to time, and even though our gym really is not set up for it, I've never seen anyone complain or tell them to stop.0 -
Fractional plates were great today. Used the half pound plates. Unfortunately, one of them doesn't fit the newer olympic bars (the bar is fatter). If one fits but one doesn't, I think I need to email the company and get a replacement. But we didn't bring the other plates with us today. We need to make sure all the plates fit.
Anyway, we used an older, thinner olympic bar, and they worked just great. I went up to 81 lbs on squats, 76 lbs on bench (tough but I banged it out...woot!), and 76 lbs on rows.
Rows were tough. I struggled. It's weird to me that the program technically has beginners starting much higher on rows than bench. You'd think it would be the other way round.0 -
I LOVE power cleans. Great full body exercise if you add an overhead press
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Im gonna SL tue,thu and Sat this week,with hardcore pole mon,wed and fri. Ive entered a competition and its next month,so will be training like a beast.0 -
Today was my first day back lifting after 6 days off and did I feel it. May have to figure something else out for lifting over the summer. I love SL but I will only have gym access wed through friday starting in another week so not sure what to do. No matter which way I figure it, I cant fit in 3 days of lifting without doing it in a row.....and normally my schedule would have to be lifting wed and fri and run the rest of the time. so I would always have 5 days between lifting sessions friday to wed. which seems like it would hinder my progress. THoughts ladies?????
Anyway todays results
Squat 140 x 2 sets then fail, 135 x3 sets
bench 85
row90 felt like form was bad so will stay here or even deload next time until form is better....0 -
Today was my first day back lifting after 6 days off and did I feel it. May have to figure something else out for lifting over the summer. I love SL but I will only have gym access wed through friday starting in another week so not sure what to do. No matter which way I figure it, I cant fit in 3 days of lifting without doing it in a row.....and normally my schedule would have to be lifting wed and fri and run the rest of the time. so I would always have 5 days between lifting sessions friday to wed. which seems like it would hinder my progress. THoughts ladies?????
Anyway todays results
Squat 140 x 2 sets then fail, 135 x3 sets
bench 85
row90 felt like form was bad so will stay here or even deload next time until form is better....
First of all, awesome numbers! How about Doing your Wed Friday SL 5x5, run on off days, but create a circuit for yourself one day to switch it up--maybe with weights or maybe without so you don't get burned out from all the running. I know if I ran that much eventually I'd get bored, so just a suggestion. Awesome stats!0 -
Today's stats:
Squats 5x5 @ 130 with one set up at 135
Bench 5x5 @ 60
Rows 5x5 @ 850 -
hi
just started SL, and loving it so far, but I can only lift the olympic bar (empty) on deadlifts, I'm using the pre-weighted 15kg bars for the rest and working up to olympic
Is everyone here using a 45# barbell...and the weights you're lifting...is that including the 45#?
Thanks
Karen x0 -
I had to switch from SL to Wendler's 5/3/1, because it's more friendly to a 2x/week routine than SL, which I need, because I do other high-intensity stuff and was making myself sick (am I still allowed to be here?
).
I'm currently at:
Squat: 135lb (5x5)
OHP: 85lb (5x5) / 75lb (x10; 5/3/1 routine, last set, reps to fail)
Bench Press: 100lb (5x5)
Row: 105lb (5x5)
DL: 170lb (1x5) / 175lb (x5; 5/3/1 last set, to fail)
@littledumplings - The standard is generally a 45lb barbell, as it's the Olympic standard weight. Regardless of the weight of the barbell, the listed weights do include the barbell. It still has weight, and you're still lifting it, after all. :happy:0 -
hi
just started SL, and loving it so far, but I can only lift the olympic bar (empty) on deadlifts, I'm using the pre-weighted 15kg bars for the rest and working up to olympic
Is everyone here using a 45# barbell...and the weights you're lifting...is that including the 45#?
Thanks
Karen x
Yep, the bar alone is 45 lbs.
Sounds like you're using a slightly smaller bar (15kg = 33lbs) so you are lifing 15 kgs! That's way better than 5 lb dumbbells! Keep going!0 -
I had to switch from SL to Wendler's 5/3/1, because it's more friendly to a 2x/week routine than SL, which I need, because I do other high-intensity stuff and was making myself sick (am I still allowed to be here? ).
(yes, hang out! I love this group of people and 5/3/1 is just a progression from SL anyway, I'm sure some people will join you there)0 -
Today:
Squat: 110 lbs 5x4 (new weight so not surprising; I'll hit it again next time)
Bench: 70 lbs 5x5 (Third try at 70lbs and made it - however, I'm sure form was off on the last couple. I will either stay here and try for more reps or deload to 60 lbs)
Bent over row: 70 lbs 5/4/5/5/5 (I think I didn't allow enough rest after the first set. Will stay here next time because it was really hard)
Assisted pull up: 120 lbs assist - 5 reps; 110 lbs assist - 4 reps (so I lifted 33% and 39% of my body weight) I'm doing these because pull ups are a long-term goal of mine. I don't do them every time, so not if I'm really tired.
more at http://2010flacas.blogspot.com/2012/06/i-feel-better.html0 -
I had to switch from SL to Wendler's 5/3/1, because it's more friendly to a 2x/week routine than SL, which I need, because I do other high-intensity stuff and was making myself sick (am I still allowed to be here? ).
I'm currently at:
Squat: 135lb (5x5)
OHP: 85lb (5x5) / 75lb (x10; 5/3/1 routine, last set, reps to fail)
Bench Press: 100lb (5x5)
Row: 105lb (5x5)
DL: 170lb (1x5) / 175lb (x5; 5/3/1 last set, to fail)
@littledumplings - The standard is generally a 45lb barbell, as it's the Olympic standard weight. Regardless of the weight of the barbell, the listed weights do include the barbell. It still has weight, and you're still lifting it, after all. :happy:
I am looking at how to incorporate a 2 day per week program without compromising strength and I looked into this, but after reading the website I was like :huh: huh!! I dont get that website at all, it was very confusing to me....0 -
I had to switch from SL to Wendler's 5/3/1, because it's more friendly to a 2x/week routine than SL, which I need, because I do other high-intensity stuff and was making myself sick (am I still allowed to be here? ).
I'm currently at:
Squat: 135lb (5x5)
OHP: 85lb (5x5) / 75lb (x10; 5/3/1 routine, last set, reps to fail)
Bench Press: 100lb (5x5)
Row: 105lb (5x5)
DL: 170lb (1x5) / 175lb (x5; 5/3/1 last set, to fail)
@littledumplings - The standard is generally a 45lb barbell, as it's the Olympic standard weight. Regardless of the weight of the barbell, the listed weights do include the barbell. It still has weight, and you're still lifting it, after all. :happy:
I am looking at how to incorporate a 2 day per week program without compromising strength and I looked into this, but after reading the website I was like :huh: huh!! I dont get that website at all, it was very confusing to me....
you could stick to SL for 2 days, do some bodyweight exercises at home on the third day, and just not expect to progress as fast on SL and I think you'd be fine. MAybe get some fractionals and only go up by the small amounts.
(PS: Q I'm glad you like the fractionals, i really do regret not getting the smaller ones. Hopefully they will ship you some slightly larger ones.0 -
I just started this! I am excited to see where it goes. Today was literally day 1 and I'm excited to see where things go.
Starting:
Squat: 65
Bench: 55
Row: 55
I have a question: for the overhead press, do you start from the floor on each rep (I've seen people do this?) or do you start from the floor per set, i.e. lift the weight to shoulder level then do 5 reps?
Thanks for the help!0 -
I just started this! I am excited to see where it goes. Today was literally day 1 and I'm excited to see where things go.
Starting:
Squat: 65
Bench: 55
Row: 55
I have a question: for the overhead press, do you start from the floor on each rep (I've seen people do this?) or do you start from the floor per set, i.e. lift the weight to shoulder level then do 5 reps?
Thanks for the help!
the only motion you must do is push it from your clavicle upwards til your arms are fully extended. If you want to clean it off the floor to rack it that's totally fine but you can also just lift it from a rack.0 -
Thank you for the clarification! I will be doing this on Wednesday
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I just started this! I am excited to see where it goes. Today was literally day 1 and I'm excited to see where things go.
Starting:
Squat: 65
Bench: 55
Row: 55
I have a question: for the overhead press, do you start from the floor on each rep (I've seen people do this?) or do you start from the floor per set, i.e. lift the weight to shoulder level then do 5 reps?
Thanks for the help!
the only motion you must do is push it from your clavicle upwards til your arms are fully extended. If you want to clean it off the floor to rack it that's totally fine but you can also just lift it from a rack.
Yeah, Mehdi wants you to always clean it from the floor; Rippetoe says always from a rack set at clavicle level. I'm just finishing with the rack when it is time to start OHP, so I say doing it from the same rack.0 -
Yeah, Mehdi wants you to always clean it from the floor; Rippetoe says always from a rack set at clavicle level. I'm just finishing with the rack when it is time to start OHP, so I say doing it from the same rack.
I'll take Rippetoe's advice over Mehdi's any day.
I do it from the rack.
I've been curious about power cleans, but I've only seen one person doing them,, and that was in my alternate gym, not the main one. I'm a bit scared to try them without guidance, as I have a weak wrist.0 -
Yeah, Mehdi wants you to always clean it from the floor; Rippetoe says always from a rack set at clavicle level. I'm just finishing with the rack when it is time to start OHP, so I say doing it from the same rack.
I'll take Rippetoe's advice over Mehdi's any day.
I do it from the rack.
I've been curious about power cleans, but I've only seen one person doing them,, and that was in my alternate gym, not the main one. I'm a bit scared to try them without guidance, as I have a weak wrist.
they are fun, just kind of wierd. Grab an empty curl bar to practice the timing of the part where you hop and do the flip up with the bar. That's the part where timing matters -actually I had to do it today because there was no rack so I used a curl bar for these0 -
Ugh...this vacation has me all screwed up! I went back to the gym after being off for ten days. I was supposed to do squats, presses and deadlifts. Instead of doing presses, I did bench. Bah!
I did manage to do 115 lb. deads, though! So, yay me! :bigsmile:0 -
Had another great workout today- box squats are sticking around. I hate squats but the box ones I can deal with. Did my first SL 'approved' DL and was at 30lbs Looking forward to my next session and upping to 40.
Overhead Press I'm up to 45lbs and I'm super excited about it- so excited that after I finished today I spent a good five minutes walking around my home gym uttering different variations of 'take that you compound exercise you'. I gotta figure out something to yell besides obscenities because when I go visit my Mom she wants to workout with me. That would not go well.0 -
Today was
37.5kg squat
25kg shoulder (didnt add any weight as really struggled last time). Was super hard,but no fail this time
40kg deadlift. Woop!
Rack was taken when I arrived,so I attempted mgetting the bar on with those weird side squats thingg Mendh mentions. They werent great,and one of the staff (a friend) came over and told me off for being dangerous,lol. He also offered to give shift the gyy off the rack because 'he could clean the bar if he wanted',but he finished a minute later so was all good
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