Happy July - Progress and Chat Thread
Replies
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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.
I rest 3-4 minutes between sets, except on BOR's, and my workouts take about 75 minutes. So, pretty normal. You can get away with shorter rest periods in the beginning when the weights are lighter, but you will be doing yourself a disservice if you try to keep them short when the weights are more challenging. According to Rippetoe, own of the biggest mistakes new trainees make is not resting enough between sets. If you take a two minute rest and fail the next set, this is mostly likely the reason. I will go as long as 5 minutes before my very last set, when I'm most fatigued. So, the workouts can get kind of long. Another Rip recommendation to keep things moving is not to rest between your warm up sets...and do not neglect these.
It looks like you're off to a great start!0 -
Hi all,
I'm in week two and a half now I think, progress so far is good, but the OHP are killing me! Funnily enough only whilst I do them, I am never proper sore the next day, maybe that is still to come though!
weights currently:
Squat 37.5kg or 82.6 pounds
OHP 25kg or 55 pounds
DL 40 kg or 88 pounds
Bench 27.5kg or 60.6 pounds
Row 27.5kg or 60.6 pounds
I'm due another B workout on Monday and I'm a bit worried that 27.5kg will be just about my max :S let's see how it goes.
Two questions,
Anyone purposely failed in the squat rack to know how it feels/goes? and how can I do that safely so I feel more secure???
Anyone else feels like their biceps and leg muscles are way bigger than before??? I get really conscious now, but clothes fit fine, I think it's just me imagining am ballooning or something :ohwell:0 -
I've also put on 4lb on in weight and it's not budging!! (no inches lost either - and a 1/2" gain on my calves!!) is this normal?
yep very normal. 3-5 lb water/glycogen gain is normal while on a lifting program. Some people eventually see a drop, some people don't really see a drop until they take a rest week or a deload week. Inches gain is actually normal too - ever notice that for about 12-24 hours after you lift, the muscles you worked look kind of firm and pumped up? That's the glycogen and water that your muscles are holding onto.
You may not realize it but squats actually do work your calves so if that's not an area you've done much for in the past you might see change there. (my husband has super skinny legs -the jerk - and his calves look very nice now despite nothing like calf raises or jumping stuff in his workouts)
Thank you! (for this and all the other questions you've helped me with over the last few weeks) I thought it was normal, but just wanted some reassurance
that's giving me some reassurance too. Thank you :flowerforyou:0 -
When I was doing multiple warm up sets for each exercise, my workout was taking close to an hour too. And as the weights get heavier, you'll likely need more than 60 sec rest, so it may even take longer. But if you've got the time, take it: do your warm up sets, take plenty of rest, make the most of your workout.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.
I'm really crunched for time, and it's probably not a good idea, but I've stopped doing much in the way of warm up for this reason. I now do 1 set of squats with little or no weight and sometimes a little bit of dynamic stretching before getting started, but that's about it. However, I have been doing SL after yoga or a run so I'm pretty well warmed up to begin with.
Congrats on finishing your first week!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
I found those hip flexion exercises with your fingertips on your toes have really helped me improve here and get my *kitten* down below parallel, haha. I do them to warm up now every time and it has helped my form and my balance also. Maybe that's something you could try?0 -
Hi, Ya'll. I'm new here. I'm a distance runner and am tired of hearing people tell me you can't lift heavy weights and run distance. While that may be true at the competitive level, I'm recreational at both lifting and running so there's really no reason I can't have my cake and eat it too.
Anybody else an endurance athlete (distance swimmers? distance cyclists? runners?)
My plan is to work the program until a week before my big races (Sept, Oct, and Nov), then maintain the week of and week after the race before attempting to increase weights again.0 -
Hi, Ya'll. I'm new here. I'm a distance runner and am tired of hearing people tell me you can't lift heavy weights and run distance. While that may be true at the competitive level, I'm recreational at both lifting and running so there's really no reason I can't have my cake and eat it too.
Anybody else an endurance athlete (distance swimmers? distance cyclists? runners?)
My plan is to work the program until a week before my big races (Sept, Oct, and Nov), then maintain the week of and week after the race before attempting to increase weights again.
Hi there! I recognize you from the other Stronglifts group, I believe. (:
Not yet, but I'm a distance runner wannabe. I'm still a newbie - currently I'm doing C25K to prepare myself for my first 5K in September. I'm loving it so far - running has become my sort of "me time", therapeutic almost - and if all goes according to plan, I'll finish this program and start moving up to 10K distances.
Anyways, sounds like a good plan - I'll probably do the same before my race, too.
Also, on an SL note - guys, I finally completed 100lb squats yesterday! A little hurdle that's usually the easiest to pass, but it felt awesome when I did it! (:0 -
Thanks so much for all the great feedback guys. I will definitely look into those hip flexion exercises. Good to know I'm spending the proper amount of time on the workouts.
And it's very nice to see other runners here! :bigsmile: I'm also doing running with Stronglifts. I'm currently on week 8 of C25K and my first 5K is at the end of August. Once the weights get heavier I may ease off on the running a bit, but I am gonna take this as far as it will take me. I absolutely love running, and I love lifting. Not gonna give either up!
I am constantly hearing how strength training improves running which makes complete sense. I love this exercise combination! 0 -
Ahhhh! A fellow C25Ker!
I did W4D2 earlier today and thought I was gonna die. d: Nice to know someone else who lifts and is doing the program that has gotten so far!0 -
Ahhhh! A fellow C25Ker!
I did W4D2 earlier today and thought I was gonna die. d: Nice to know someone else who lifts and is doing the program that has gotten so far!
HI! Great job on getting to week 4! Hey I know all about almost dying LOL :laugh: Trust me, I thought I was gonna die every week up until week 7. It does get better if you stick with it. You will get to a certain point where you reach your "stride" and it will click with your body. It's amazing when it happens. The day it happened with me and I realized "hey! I'm not dying anymore and this feels good!" I had a huge dumb smile on my face the whole time I was running. I'm sure I looked like a crazy loon :laugh: But i felt like I could go on forever. You can do it! 0 -
C25k is how I started running a few years ago. I ended up injured last year and had to stop running completely for 10 weeks, and started back up with the C25k to get back in the swing. I cannot speak highly, enough of how good that program is for learning to run. And now look at me: I was up at 5:30 this morning to knock out a 15 miler before the monsoon hit.
In my short time since starting 5x5, I've already improved my time, particularly on hills. My training runs have been a 10:40 pace on flat routes, now I'm running a 10:40 up the monstrous hill by my house. Hill training is speed training incognito, so I'm pleased to see the gain.0 -
Hi, Ya'll. I'm new here. I'm a distance runner and am tired of hearing people tell me you can't lift heavy weights and run distance. While that may be true at the competitive level, I'm recreational at both lifting and running so there's really no reason I can't have my cake and eat it too.
Anybody else an endurance athlete (distance swimmers? distance cyclists? runners?)
My plan is to work the program until a week before my big races (Sept, Oct, and Nov), then maintain the week of and week after the race before attempting to increase weights again.
Another C25K graduate turned distance runner here. I did C25K about a year and a half ago, progressed to running half marathons pretty regularly, and I'm now just starting to think about doing a full. I was up at 6am yesterday for 11.5 miles, so it seems we were running together.
I too have heard that heavy lifting and distance running are somewhat counterproductive, but I don't necessarily agree. Unless, like you said, you're really wanting to excel at one or the other, both are great for your body, and both are great for your mind, and both are fun, so why not do them together? I may not be the strongest or the fastest, but I enjoy my workouts, and to me that's way more important.0 -
Although my fitness journey started with lifting six years ago, three years ago I met a group of women who were training to do sprint triathlons. Since I really wasn't doing cardio, I thought it might me a fun way to get some in. I wasn't a runner, but I, too, used C25k to get me started. It was great and I always recommend it to anyone who wants to get started running. In the beginning of my training, I kept of my lifting and all was good. But when I found myself BOP in every running and trial event, I started putting more into the trial training, and lifting gradually dropped off. My body composition headed in the wrong direction, and after six sprint tris I dropped the endurance. I may one day do another trial....they are fun as hell...but I'll never again drop the lifting. And although I am not very competetive, it bugged me that I never got faster at any of the three events, was SAS at all of them. Not a natural endurance athlete, for sure.
One thing I did learn through my education as a personal trainer...if you do both your body will always give preference to endurance adaptations. This is is why you hear not to do both. But I personally know one woman who runs distance and lifts very heavy and continues to see strength gains. She is very strict about her diet, eats a ton because she is either running or lifting daily, and manages to excel at both lifting and running as in she is getting faster as a runner and winning events and DL'ing 190 lbs. So...it appears that it is possible with the right determination.0 -
Back to the gym today after a 2 week vacation. I guess I should deload a little and ease myself back into it? I'm not quite sure how much to deload. Maybe I will just see how heavy my most recent weights feel first.0
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Back to the gym today after a 2 week vacation. I guess I should deload a little and ease myself back into it? I'm not quite sure how much to deload. Maybe I will just see how heavy my most recent weights feel first.
Sometimes you'll come back stronger after a couple of weeks off, having given your muscles full recovery. I just came back after two weeks off as well and did not have to deload anything. Maybe repeat your last weight.0 -
Hey Ladies!!
Good work on everyones progress!
I'll be lifting in the morning, but taking today as a well earned rest day after yesterdays competition. I came second in my category, and am absolutely over the moon. It was totally unexpected, but I had so much fun. I'll pop a video up later if anyones interested 0 -
so today I went for a B workout, and I feel like such an idiot, but by the time I got to the gym I had myself convinced that that means squats, bench, dl.... doh! well, not only I messed now around and did the same weight on bench twice in a row, I now have to mess around another two days to get back on track....or just stay calm and carry on, lol
:noway: stupid me was stupid :grumble: how can you mess this up with only A and B and only those couple of exercises??? *sigh*0 -
Alright, well, I think I'm taking today off because i just got back from a weekend excursion and my gym is kinda far from where I actually LIVE... (it's right next to where I work).
Do you think it's okay to miss ONE day of SL? I'll probably just pick it back up Wednesday as if I'd never missed it.0 -
Alright, well, I think I'm taking today off because i just got back from a weekend excursion and my gym is kinda far from where I actually LIVE... (it's right next to where I work).
Do you think it's okay to miss ONE day of SL? I'll probably just pick it back up Wednesday as if I'd never missed it.
totally ok. its just an extra rest day.0 -
I took a step back on my barbell rows. I can lift the heavier weight, but I didn't like the direction my form was heading. Am I the only one who hates that lift? I feel like I'm missing some key component to enjoying it. I like every. other. lift.
My lower abs have tightened right up with this program. I'm pleased.0 -
Felt pretty good today. I went later hoping to beat the Monday crowd but that didn't help. I guess Monday is going to be bad no matter what. I made all my goals, but will repeat bench press weight as I missed touching my chest on 3 reps and I don't really feel that I'm going to be able to do more weight. I could try the 1/4 lb. fractional just to make progress. Deadlift was still very heavy, so I'll repeat that once more.
Squats - 117
Bench press - 83
Deadlift - 1620 -
so today I went for a B workout, and I feel like such an idiot, but by the time I got to the gym I had myself convinced that that means squats, bench, dl.... doh! well, not only I messed now around and did the same weight on bench twice in a row, I now have to mess around another two days to get back on track....or just stay calm and carry on, lol
:noway: stupid me was stupid :grumble: how can you mess this up with only A and B and only those couple of exercises??? *sigh*
I can mess up really easily! I have to take a notebook and write everything down, and then next time I have to check the notebook and make sure I'm on the right page, weights, workout, etc. I've then I've managed to mess up by, for instance, switching my OHP and bench weights.0 -
Today was row and bench today (I hate row too, always have). I stuck with 32.5kg for both and managed 5x5 but form is shaky so sticking until it improves (I may even delaod to 30 and work back up).
Upped squats to 60kg today, and managed full 5x5. Was very tough, but enjoyed it.. For anyone whos interested this is my routine from the competition I was in on Sunday, SL has definitely helped me build strength and improved my poleing
http://www.youtube.com/watch?v=zuK3Ae4zJuc&feature=youtu.be 0 -
so today I went for a B workout, and I feel like such an idiot, but by the time I got to the gym I had myself convinced that that means squats, bench, dl.... doh! well, not only I messed now around and did the same weight on bench twice in a row, I now have to mess around another two days to get back on track....or just stay calm and carry on, lol
:noway: stupid me was stupid :grumble: how can you mess this up with only A and B and only those couple of exercises??? *sigh*
I can mess up really easily! I have to take a notebook and write everything down, and then next time I have to check the notebook and make sure I'm on the right page, weights, workout, etc. I've then I've managed to mess up by, for instance, switching my OHP and bench weights.
so glad it's not just me! :blushing:0 -
I fell out of the program - but I have recorded some one rep PR's for strict press - 100 lbs!
I did a 3x5 back squat at 145
Bench Press 5x5 95
My crossfit box is starting a strength program which I will likely join if the schedule works in my favor.0 -
I fell out of the program - but I have recorded some one rep PR's for strict press - 100 lbs!
I did a 3x5 back squat at 145
Bench Press 5x5 95
My crossfit box is starting a strength program which I will likely join if the schedule works in my favor.
My crossfit gym did the same and it's a great program. Learning lots.
I just learned a new deadlift yesterday and it's crazy how just a slight change in grip and form can change everything! In SL I was deadlifting 145 when I stopped and it felt great. Yesterday I did a snatch deadlift and introduced a tempo to it (down for 4 hold 2, and up). I couldn't get past 85 lbs. Today? I feel like I had a better workout than when I was doing 145. Crazy. I love this stuff.0 -
Today was row and bench today (I hate row too, always have). I stuck with 32.5kg for both and managed 5x5 but form is shaky so sticking until it improves (I may even delaod to 30 and work back up).
Upped squats to 60kg today, and managed full 5x5. Was very tough, but enjoyed it.. For anyone whos interested this is my routine from the competition I was in on Sunday, SL has definitely helped me build strength and improved my poleinghttp://www.youtube.com/watch?v=zuK3Ae4zJuc&feature=youtu.be
You look great!
Well done on the squats. 0 -
Thanks 0
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I fell out of the program - but I have recorded some one rep PR's for strict press - 100 lbs!
I did a 3x5 back squat at 145
Bench Press 5x5 95
My crossfit box is starting a strength program which I will likely join if the schedule works in my favor.
My crossfit gym did the same and it's a great program. Learning lots.
I just learned a new deadlift yesterday and it's crazy how just a slight change in grip and form can change everything! In SL I was deadlifting 145 when I stopped and it felt great. Yesterday I did a snatch deadlift and introduced a tempo to it (down for 4 hold 2, and up). I couldn't get past 85 lbs. Today? I feel like I had a better workout than when I was doing 145. Crazy. I love this stuff.
Snatch deadlifts are MUCH harder, a clean or sumo deadlift is geared towards getting as much weight off the ground as possible whereas a snatch deadlift is an assistance exercise for doing the full snatch movement.
Still so jealous of you people with a Xfit gym that has proper strength programs. Not jealous enough to pay 200/month though. *shivers* (because me + husband = more money)0 -
What a rubbish day.....
First proper fail ...Bench press at 32.5kg
There were no clips free so did the press without them, managed 3 sets of 32.5kg but my arms gave way when i was putting it back on the spotter catchers on 4th set, the bar tipped, weights fell off from one end, clanked on the floor, bar squished my boobie and everybody looked!
Looks like I'm now getting into heavy territory and will have to start asking people to spot me
Also had to deload on squat from 37.5kg to 30kg as my form was terrible, couldn't get parallel at all!! it just wasn't happening today!!
Didn't even bother with rows after that 0
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