Happy July - Progress and Chat Thread
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I completely fell off the wagon in June...
Haven't lifted in about 3 weeks now. I'm full of excuses too...I'm so tired, it's too hot, no time, no spotter when there is time...basically no motivation. I need to STFU and just do it because I miss feeling awesome....0 -
Good morning everyone! My first workout went pretty well yesterday.
Squats - 45 lbs. 5x5
Bench press - 45 lbs. 5x5
Rows - 45 lbs. 5x5 (i have a history of back problems so I'm starting off lighter than suggested starting weight)
I have to say that squatting with a barbell is much different than bodyweight squats or holding dumbells. I found it quite challenging. I am having troubles though getting my hips past parallel (can barely get to parallel) because A) guess I'm not as flexible as I thought and
my fat stomach gets in the way! :laugh: Hey I'm still 236 pounds lol. What can I say?? It sorta gets squished in the middle when I squat down and you can only squish a stomach so much before you can't bend anymore. I hope to improve my form though over time. I've watched countless Rippetoe squat training videos so the whole time I was doing them I heard Rippetoe screaming in my head :noway: hahahha 0 -
Yesterday's session:
Squats - 5x5 90lbs
Bench - 1x5, then 4x4 70lbs (bluh)
Barbell Row - 5x5 50lbs
I was confident about bench after the first set, but after that I was afraid I was going to drop the bar on my chest after four lol. We'll see if I can break past it on Friday, otherwise I'm facing a deload.
Ecstatic over squats - I get to use 25lb plates tomorrow!0 -
I completely fell off the wagon in June...
Haven't lifted in about 3 weeks now. I'm full of excuses too...I'm so tired, it's too hot, no time, no spotter when there is time...basically no motivation. I need to STFU and just do it because I miss feeling awesome....
Haha...these sound just like my excuses! Why do we let ourselves get so off track when being on track feels so great?!?!?0 -
Started July with decreasing weights for everything. I just was having a sucky morning yesterday...not enough sleep and just tired.
Squats - 95 lbs. 5x5
BP - 65 lbs. 5x5
Rows - 45 lbs 5x5
I had to start over on the rows because I realized I wasn't doing Pendlays.:ohwell:
After reading this thread, it's kinda nice to know that I'm not the only one having issues witht the overhead press. I cannot get out of the 45 lb range. My gym doesn't have 2.5 lb plates, so I have to increase by 10 lbs instead of 5 and that's just not happening.0 -
Finished 5x5 150lb squats yesterday! *high fives all around*0
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Finished 5x5 150lb squats yesterday! *high fives all around*
You freakin' rock, woman!!!
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I began in June and I'm starting July with:
Squat 115
Deadlift 132
Dumbbell bench press 52
Overhead dumbbell press 39
(The weights are odd because I use kilos, but I see most people use pounds so I've converted them).
I'm actually doing a version of Starting Strength, rather than Stronglifts, so I'm not doing the rows.
I am also doing Starting Strength, and I am doing the rows as I cannot do the power clean in my gym...and in Starting Strength rows are the substitution for power cleans if your gym is not equipped. So, are you doing the power cleans or subbing something else?
BTW, that was nice of you to do the conversion to pounds!
I'm actually planning on subbing power snatches! I spent a lot of time on trying to get the power cleans right, but I've found it impossible to get the rack position right (even when I'm just standing holding the bar in position). The book says that barbell rows can't substitute for the cleans, but it does say the power snatch can be used for people who can't rack cleans. So that's what I'm planning, if I can get my form right. I've only been practicing with very light weights, but so far it feels very different to the other exercises and it's certainly fun!
I don't plan on doing them in the gym. I'm just using a light bar and weights at home and doing the rest at the gym.
I do quite like converting the weights to pounds, because the numbers look bigger!0 -
Finished 5x5 150lb squats yesterday! *high fives all around*
Fantastic!0 -
I'm about 7-8 weeks in and starting July with:
Squat - 130 lbs
OHP - 70 lbs
Deadlift - 155 lbs (still haven't maxed on this, just steadily increasing each time)
Bench - 90 lbs
Row - 95 lbs
I'm cutting down to twice a week as opposed to three times a week now that I've started taking a couple of boxing classes every week, so my goals for the month are pretty modest. I'm looking to squat 150 lbs by the end of the month, get to 75 lbs on OHP, deadlift 170 lbs (about bodyweight), bench 95 lbs, and hit 110 lbs with the row.0 -
Wow everybody in here is rockin!!! Great job ladies :drinker: You are all so inspirational.0
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Today was
57.5 kg squats (form is getting much better, so Im gonna up to 60 next week)
25kg OHP (Gonna go back upto 27.5 on Monday, form is much better)
55kg squats
Still loving this programme!0 -
Finished 5x5 150lb squats yesterday! *high fives all around*
that's incredible! good work!
So, after posting the other day that I fell off the wagon for a month, I got up at 6am today and went at it.
I think I was burnt out on following a strict "plan" so I did my own thing...
OHP
20x10
30x10
50x3
30x10
squat
20x10
30x5
60x10
80x8
bench
50x8
60x2
60x3
60x4 (new PR)
deads
50x10
60x8
80x5
110x3
that was my "get back into it" workout.
I am SO surprised I was able to do 60 for 4 on bench. I had never done 60 before at all, and used to struggle with 55 on 5x5 so I never tried 60.0 -
Second day on the program! Workout B today.
Squats - 50 lbs. 5x5 (was able to finally get below parallel yay!!)
OHP - 35 pounds 5x5 (could have done more but don't want to start too heavy)
Deads - 50 pounds
So far I am loving this program. Even though I am not starting off at the suggested weights I am starting off at what I feel is best for me as I have some back issues and lets face it I'm not the strongest person (yet). I can't wait to see what I will be at in 12 weeks! Oh and for some reason, I find OHP to be fun :bigsmile: :drinker:0 -
Great job today Robin and Amy!
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I began in June and I'm starting July with:
Squat 115
Deadlift 132
Dumbbell bench press 52
Overhead dumbbell press 39
(The weights are odd because I use kilos, but I see most people use pounds so I've converted them).
I'm actually doing a version of Starting Strength, rather than Stronglifts, so I'm not doing the rows.
I am also doing Starting Strength, and I am doing the rows as I cannot do the power clean in my gym...and in Starting Strength rows are the substitution for power cleans if your gym is not equipped. So, are you doing the power cleans or subbing something else?
BTW, that was nice of you to do the conversion to pounds!
I'm actually planning on subbing power snatches! I spent a lot of time on trying to get the power cleans right, but I've found it impossible to get the rack position right (even when I'm just standing holding the bar in position). The book says that barbell rows can't substitute for the cleans, but it does say the power snatch can be used for people who can't rack cleans. So that's what I'm planning, if I can get my form right. I've only been practicing with very light weights, but so far it feels very different to the other exercises and it's certainly fun!
I don't plan on doing them in the gym. I'm just using a light bar and weights at home and doing the rest at the gym.
I do quite like converting the weights to pounds, because the numbers look bigger!
When I started this program, I was using the second edition of SS, in which he specifically says to substitute the barbell rows for power cleans if you can't do power cleans in your gym. I guess he was chagrined by the number of people who used that as an excuse to substitute barbell rows, because in the latest edition, which I just read last month, he mentions this and specifically discourages doing so. Oy, I wish he would make up his mind....or stop changing it, lol. I noticed he also changed the grouping of the exercises, so that OHP is the same day as dl's, whereas BP's were on DL day in the 2nd edition.
In any case, I was going to give power cleans a shot but, while the rack position is easy for me, just letting the bar fall from the rack position hurts my bad shoulder. I can't imagine once I started adding weight. Good luck with the snatch....I think I would feel pretty bad *kitten* doing them, if I could.0 -
Doing good so far - though I've been really ****ing sore after the last couple workouts. I've had au natural period for the first time in years (I know you all wanted to know) so I'm thinking that might be it.
I failed on my OHP pretty bad at 5,5,3,4,4. But then the last time, all the regular bars were taken and all that was left was one sitting in the shoulder press rack, so I used that. Blew through it. It kind of makes me want to use it again for the next, but then I feel like it would be cheating to not do it standing anymore. I think I'll do the same weight, but standing, tomorrow.0 -
I definitely ate a LOT of food yesterday. Whoops. Guess that was my cheat meal for the week, haha. (My friend brought a pizza... topped with mini pizzas... topped with bagel bite pizzas... topped with bacon wrapped pizza rolls. 'Merica.) Hope everyone's Fourth was as free and american as mine was. (;
ANYWAYS. Despite all my 4th celebrations, I hauled my butt to the gym and busted out:
Squats: 95lbs (!)
OHP: Failed doing 5x4 50lbs (bluhhh)
Deadlift: 100lbs
My grip was D Y I N G on deadlift by rep 4, so I think my form suffered there at the end. Also I feel like I'm coming up to a fail on squats - I pushed through, but it was really, really tough to complete. As far as OHP, hahaha. I'm feeling a deload, and I don't think I'll be able to progress from here increasing at 5lb a workout anymore. Crossing my fingers for fractionals for my birthday...0 -
I overate yesterday too!!!
TOday felt pretty good, although I am struggling witht he deadlifts. I really feel strain in the lower back and I have lower back issues, so I am going to substitute the deadlifts with something else. Not sure what though. Maybe stiff legged deads? ANy suggestions?? I could barely lift the barbell off the ground
squats 160lbs !!!!
OHP: 60 pounds x3 sets then failed, decreased to 55 for remaining.
Deads 155 lbs, failed after 1 rep, deloaded to 150x4reps.0 -
When I started this program, I was using the second edition of SS, in which he specifically says to substitute the barbell rows for power cleans if you can't do power cleans in your gym. I guess he was chagrined by the number of people who used that as an excuse to substitute barbell rows, because in the latest edition, which I just read last month, he mentions this and specifically discourages doing so. Oy, I wish he would make up his mind....or stop changing it, lol. I noticed he also changed the grouping of the exercises, so that OHP is the same day as dl's, whereas BP's were on DL day in the 2nd edition.
In any case, I was going to give power cleans a shot but, while the rack position is easy for me, just letting the bar fall from the rack position hurts my bad shoulder. I can't imagine once I started adding weight. Good luck with the snatch....I think I would feel pretty bad *kitten* doing them, if I could.
I haven't read the second edition so didn't know about the changes. How frustrating! The 3rd edition is quite recent, isn't it? I did try barbell rows right at the beginning when I was thinking of doing Stronglifts and liked them, but there's something a bit more exciting about the power cleans and snatches. I like that it feels so different. What a shame that you can't do them. I'm still practicing so haven't added any significant weight, but I'm a bit worried about letting the bar fall too, as I'm sure it will feel more of a wrench as it gets heavier. (I even dropped the bar on my head the first time I let it fall from the snatch rack position. I hadn't realised that I'd have to tilt my head back - duh!).0 -
Made it through my first A & B ... loving it!
My form is for *kitten* though unfortunately, so I'm still working on getting that up and better before moving into super heavy weights. Even with just the bar I've got DOMs I forgot could exist.
I did better with eating than I thought I would yesterday. Probably overate a little, but I did get in a good workout and spent a couple hours in the pool! 0 -
Nice progress for all!
I skipped my workout yesterday and ate.......and swam......and ate a little more.
I made up my workout today and I'll either stay on target with tomorrow's or move it to Saturday. I kinda like having my weekends workout free so I'll prolly just do it tomorrow morning.
Tomorrow is my last day at the following weights:
DL:85
OHP: 45
BP: 45
Row: 50
Squat: 750 -
When I started this program, I was using the second edition of SS, in which he specifically says to substitute the barbell rows for power cleans if you can't do power cleans in your gym. I guess he was chagrined by the number of people who used that as an excuse to substitute barbell rows, because in the latest edition, which I just read last month, he mentions this and specifically discourages doing so. Oy, I wish he would make up his mind....or stop changing it, lol. I noticed he also changed the grouping of the exercises, so that OHP is the same day as dl's, whereas BP's were on DL day in the 2nd edition.
In any case, I was going to give power cleans a shot but, while the rack position is easy for me, just letting the bar fall from the rack position hurts my bad shoulder. I can't imagine once I started adding weight. Good luck with the snatch....I think I would feel pretty bad *kitten* doing them, if I could.
I haven't read the second edition so didn't know about the changes. How frustrating! The 3rd edition is quite recent, isn't it? I did try barbell rows right at the beginning when I was thinking of doing Stronglifts and liked them, but there's something a bit more exciting about the power cleans and snatches. I like that it feels so different. What a shame that you can't do them. I'm still practicing so haven't added any significant weight, but I'm a bit worried about letting the bar fall too, as I'm sure it will feel more of a wrench as it gets heavier. (I even dropped the bar on my head the first time I let it fall from the snatch rack position. I hadn't realised that I'd have to tilt my head back - duh!).
I didn't even know there was a 3rd Ed. until I was searching for an ebook version. Since I already owned physical copies of editions one and two, I had to have the latest and greatest. There is a ton of difference in the second and third editions.
Ouch! That sounds like something I would do. You'll have to post a video once you get that power snatch nailed.0 -
Finished 5x5 150lb squats yesterday! *high fives all around*
:drinker: 0 -
I believe we're swapping over to 3x5 today, at least for the squats. Frankly I should have done it ages ago but I was trying to encourage Nick to stick with the 5x5 while he was still making gains -- hes 6'2", 220, and squatting about the same as I am so he's probably got more in the tank (right?) but he's starting to get to the point where he's also just tired of it and never wants to squat -- also our workout takes WAY too long and its entirely the squats fault. So I think that's the plan now.
Which reminded me that I also need to put up a post about what to do when its time to move on from 5x5. One day. soon. I swear. And I think it'd be nice to have a FAQ so if anyone wants to work on that on their blog or something I'll gather it all up later and sticky the post.0 -
I believe we're swapping over to 3x5 today, at least for the squats. Frankly I should have done it ages ago but I was trying to encourage Nick to stick with the 5x5 while he was still making gains -- hes 6'2", 220, and squatting about the same as I am so he's probably got more in the tank (right?) but he's starting to get to the point where he's also just tired of it and never wants to squat -- also our workout takes WAY too long and its entirely the squats fault. So I think that's the plan now.
Which reminded me that I also need to put up a post about what to do when its time to move on from 5x5. One day. soon. I swear. And I think it'd be nice to have a FAQ so if anyone wants to work on that on their blog or something I'll gather it all up later and sticky the post.
I dropped to 3x5 on Monday and added some accessory lifts. I didn't really know what to do. I just know I was at the point I needed to switch things up. I'm still debating on deloading just a little more and adding reps to get into the hypertrophy range. I wish I had a better "roadmap" of what I need to do to get where I want to be.0 -
Hi all!
Took a break @ wk 4; good timing, considering we were hit by the mega storm and lost power for days.
Anyway, it didn't hurt my progress as bad as I'd feared. I ended up having to deload the rows, but I'm not sure I was doing them with perfect form in the first place. Failed miserably on the OH presses, so no increase next session. I'm ok with that!
Currently:
Sessions 12/13
Squat: 105
Bench: 75 (so happy to break thru a plateau I hit on NROLW)
Rows: 75 (after deload)
OH Press: 65
Deadlift: 145
It's funny, but anytime I say I feel like I'm about to hit a wall on a particular lift, I beast it the very next session. This happen to anyone else?0 -
I'm so glad that I didn't let TOM keep me from going to the gym tonight. I have been known to do that, even though I know better. I had to go since I missed my Wednesday workout, so I was determined to make the most of it. I hit all my goals, although my last set of squats was tough, and those last few reps not quite parallel, my I knocked the OHP's out of the park. Here are the results:
Squats 117 lbs.
OHP 55 lbs.
BOR 100 lbs.
Before the rows, I practiced power cleans with the bar. It went better than I thought. But since I'll never be able to do these in my gym with a weight that I have to drop, I'm just playing. But it was fun and my shoulder seemed okay.
I had a fun encounter with a young man (God, that makes me sound like a grandmother, but wait, I am a grandmother so that's okay) working on the squat rack next to me. I was finishing up my squats, getting ready to set up for OHP, and was thinking it was overkill to use the power rack for OHP's. I looked over at the kid doing squats on the other rack, the one with unadjustable bars that are too high for proper squats. I noticed that he was doing very deep high bar squats...and I noticed he kept glancing at my rack. Okay, not MY rack, but the power rack. I kept glancing at his, wondering if he would like to switch. He did. As we switched positions he asked me if I was doing a program called Strong lifts. We got into a nice conversation and were both excited to meet someone else doing basically the same program. I told him all about SS and Rippetoe. It was pretty cool. I wonder what he thought of doing SL alongside someone old enough to be his mom.0 -
I went to do squat row and bench yesterday,but just ended up doing squats and some cleans, as I needed to pole train when I got back and needed all the upper body strength I could get. I'll just have to make sure I pull it back next week. I've got my competition tomorrow so today is a total rest day. I weighed myself and since starting SL I've lost 9lbs, which I'm really surprised about,I expected to stay the same really, or even gain,but quite happy anyway. The boyfriend has just made a yummy pales breakfast of fried sweet potato, eggs and smoked salmon, it was yummy!
Have a good weekend ladies, keep lifting 0 -
Finished up my first week of the program. So far I like it. I think i'm finally getting the hang of squats after watching many Rippetoe videos.
Squats- 55 lbs, 5x5
Bench press - 50 lbs. 5x5
Rows - 50 lbs. 5x5
Between the warm up sets, the rest periods and the actual working sets this took me an hour. Is this normal?? I try to rest 1 minute between sets. I do 2-3 warm up sets for each exercise. Looking forward to next week.0
