Happy July - Progress and Chat Thread
Replies
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Took a few extra rest days to baby a possible hammy strain. I guess that's what I did...feels like a sharp bruise or bee sting on the back of my leg where it meets my butt. Yeah, really gave my all on my squats and deads last time. Failed out anyway.
Is rest enough, or should i be icing it down?0 -
I was supposed to lift this morning, but I was completely trashed from my week. Heavy lifting Friday morning then 3 hours fixing bikes in 95 degree heat. Saturday was a 3 hour run, then 2 hours of lifting bikes into a semi trailer (with no ramp! I had to physically lift the bike over my head to hand to the guy standing in the truck, in the 95 degree heat, in the sun, on the black black asphalt...it was HOT) then 4 hours fixing bikes. Sunday was 3 more hours fixing bikes and then laying in the air conditioning trying desperately to hydrate.
I was so hot on Saturday from the run + heat that I neglected to eat. I ate about 1000 calories the entire day, after burning almost 2000 running.
Long story short, I woke up this morning shaking and nauseous and so dehydrated. I didn't want to risk it. I've hydrated like mad today in hopes that I'll feel up to par tonight for some lifting.
Wow....yeah, I'd probably give it another day even. I don't think I've ever been dehydrated....that sounds awful.0 -
Another strong workout. I recently changed my goal to maintenance so have increased my calories a bit. I think this may be making a difference. The last two workouts I added a measly 1-1/2 pounds to the bar, but I was at least able to increase from one workout to the next. Today I decided to throw five pounds on the bar and go for it. At first I did one rep just to see how it felt. It felt heavy, but instead of stripping it down, I rested a minute and attempted a full set. I was able to continue on to complete 5 sets at full depth. It felt great.
Squat 125
OHP 58 (1 lb. Increase, lol)
Here I did a few sets of power cleans and 5 sets of straight legged dl's from the ground:
SLDL 950 -
Well done on the squats!
It's interesting that you feel that increasing your calories has helped. I've been thinking of doing this for a while. I watched a documentary called (I think) "I want to be like that guy", about someone trying to become a competitive bodybuilder. What struck me the most was how terrible he felt during the "cutting phase" when he was trying to reduce his body fat. I noticed that MFP had set my goal below my BMR, so I've changed my goal to losing 1/2 lb a week and I'm going to see how that goes. I am a lot overweight, so I'm not in a huge hurry to lose the weight, but I do want to get strong and fit!0 -
Last nights' workout was fantastic!
Squats 47.5kg 5x5 plus the 1x5 40kg and 1x5 45kg warm up sets
BP 30kg 5x5 plus 1x5 25kg warm up set
BOR 30kg 5x5 - didn't feel like i needed a lighter warm up set
3x8 swiss ball jacknife crunches to finish it off. I think I should try and do them before workout, but I fear I'm going to feel too tired for my squats then. I had to re-add them, as I really benefit from them during NROL4W and they got my tummy really in shape. Any suggestions?0 -
Thinking of taking a modified break from 5x5 for about a month. Still the same routine, but deloading a bit and doing 4x8 or even 3x10 to work on endurance for a while and adding in a couple of different moves at the end like lunges or whatever else my heart desires that day (not that my heart ever desires lunges).
Opinions?
I would go for 3x8 if you are going to do it - actually I did 3x8 on Sat because I couldnt' stand the idea of my workweight and I wanted to do less. And I think assistance work after makes sense.
We are probably transitioning to Wendler's 5/3/1 soon because I'm ready to move away from doing massive amounts of reps of 3 compound lifts every time I work out. I find it harder and harder to push myself to squat my work weight every time I go to the gym.
I was planning on moving onto 5-3-1 after 5x5, a friend of mine uses it with his clients and loves it. 0 -
Hi all! I know I've been kind of MIA on here, but I'm back on schedule now that the mini-trips are over. (:
I've had to miss three sessions of weight lifting scattered throughout the past two weeks, so I decided to do myself a favor and deload a little bit last night. My weights were:
-Squats: 95lb
-Bench: 60lb
-Barbell Row: 55lb
I know I said I felt more confident about BBR, but I still just feel plain awkward. I need to watch more Rippetoe videos on that one, thinking I might notice something I hadn't before (kind of like I did with Deadlifts... eek). I watched a rep or two in the side mirror, and my back looked TOTALLY parallel to the floor... but my knees are just so bent over to meet the bar (I look like I'm in a half squatting position??).
I think deloading was a good idea here today - felt totally wiped out post-workout, and my legs were definitely feeling those squats. Preventing injury is key here haha.
Also, random postscript: I've been stretching religiously after each workout (so, 6 times a week, since I'm running on my off days), and I've noticed how much more flexible I'm getting?? Maybe it's all in my head, but I feel like I've been getting much deeper into my stretches now than I was at the beginning of the summer. Feels good bro.0 -
Awesome work!!
I did
65kg squats
35kg bench and row
this morning. Bench was unbelievable, as I was struggling with 32.5 on Saturday, so really surprised yself, didnt imagine I'd manage full 5x5 0 -
Awesome work!!
I did
65kg squats
35kg bench and row
this morning. Bench was unbelievable, as I was struggling with 32.5 on Saturday, so really surprised yself, didnt imagine I'd manage full 5x5
Great job!!! I experience those surprise moments too. it's awesome, isn't it. you struggle one day and the next it just works!
Keep up the great work :happy:0 -
Hiya! I'm still doing SL! I'm SO close to what I'm affectionately calling the "big girl plates" on squats. When I hit 95 lbs, I get to use those bigger 25 lb plates. I'm at 92 lbs right now.
Some of you know my history with squats and how long it took to get my form "good enough" to add weight. I may not ever see perfection on squats. But it's good enough.
Using the fractional plates makes workouts more fun. Except for DL, I increase only one pound each workout on each exercise. I still occasionally fail a rep or two and stay the same for the next workout, but it's better than the epic failures I would sometimes see when increasing 5 whole pounds.
Squats: 92 lbs
Bench: 80 lbs
Pendlay Row: 70 lbs
Overhead Press: 60 lbs
Deadlifts: 117.5 lbs0 -
Hiya! I'm still doing SL! I'm SO close to what I'm affectionately calling the "big girl plates" on squats. When I hit 95 lbs, I get to use those bigger 25 lb plates. I'm at 92 lbs right now.
Some of you know my history with squats and how long it took to get my form "good enough" to add weight. I may not ever see perfection on squats. But it's good enough.
Using the fractional plates makes workouts more fun. Except for DL, I increase only one pound each workout on each exercise. I still occasionally fail a rep or two and stay the same for the next workout, but it's better than the epic failures I would sometimes see when increasing 5 whole pounds.
Squats: 92 lbs
Bench: 80 lbs
Pendlay Row: 70 lbs
Overhead Press: 60 lbs
Deadlifts: 117.5 lbs
Nice way to progress! I'm loving the fractional weights as well.0 -
I'm on a roll, although increases are tiny. Still feeling good.
Squat 127
BP 83.5 (yes, a 1/2 lb. Increase and it was easy)
DL 163.5 (was easier than expected)
I'll be happy to finish out July with 130 on squats. Maybe I'll be up to squatting my body weight by September.0 -
so I though it was like a week since I last lifted, but much to my surprise when I went to day and saw my little notepad, it was actually 2 weeks!!!!! and did I notice! I ended up deloading everything and will build back up again!
Squats was at 160, deloaded to 135
OHP was at 60, down to 50
Deads was at 150, down to 1350 -
Everyone is doing so well! Yay!
Apart from me lol....cannot get past 35kg on the squat...which is now the same as my BP and BOR!!
And dont get me started on the mess that is the OHP! only got to 25kg 3 x 5 on those, and that was with a little bend and push from the knees to help!
But deadlifts...60kg and nowhere near struggling yet love those babies! 0 -
Hi all! Went in to lift again last night and this is where I'm at:
-Squat: 100lb
-OHP: 45lb
-Deadlift: 100lb
I have a feeling that OHP is going to be the slowest mover... I'm going to have to get fractionals before I get any farther. I think I'll eventually be able to reach 55lb if I spend extra days on the same weight to build up (which I know isn't part of the program), but we'll see. This week has been the first consistent series of SL in the past week, so getting back in the swing of things feels very nice - it's amazing how much better I feel when I lift. d:
Great job everyone! I'm hoping I can skeddadle over to the gym tomorrow early morning.. tomorrow's my birthday, but I want to get my schedule back in order for the next few weeks! d: Gettin' fit for the big 1-9.0 -
My OHP is my slowest mover too. Getting there though, tried to up to 30kg last week and struggled with 2 reps, so dropped back to 27.5 and will up again maybe this week.
Today was great, managed
70kg squat
35kg row (refusing to up until form is better)
37.5kg bench (with spotter)
I also did some band assisted pull ups to round off, as Im determined to get these in working order!0 -
Extenuating circumstances prevented me from lifting AND running last week. Sucked. BUT, my health is back at par so this week I'm stepping back into it. This morning:
Squat - 90#
OHP - 30# (could have done 35)
DL - 135#
With squats, a narrow stance is impossible, hip-width engages mostly the quads, and slightly wider than hip-width engages everything between the knees and shoulder blades on the front side and the back side. Holy. Cow. There was some serious work done squatting this morning.
My DL was more like 5 singles than 5x1. The squats took everything out of me. I lifted, set down, stepped away from the bar 3 paces, stepped back up. It was a serious mental drive to pick that damn bar up the 4th and 5th times.
Funny thing happened while I was unloading the bar after the DLs. There are 2 girls who barbie-weight about the same time I lift. Today, one of the girls (the one I catch watching me regularly) said "I'm still working up to being able to lift the bar." I said "Have you ever tried lifting the bar?" She shook her head. "You'll never know if you can, if you don't try." She looked at the bar. And looked at the bar. I walked over to the gym door and looked back at her. She was still looking at the bar.
I wish I'd told her how long I had to stand there and stare at the bar before I started SL. (or how long I stand there and stare at the bar before switching to my working weight for squats)0 -
My deadlifts are largely similar - my grip gives out before my ability to actually deadlift does, so I usually do a rep, pause, regrip, and repeat. I don't think there's anything wrong with this approach, as you're still getting the reps in a condensed amount of time.
As for that girl - sigh. It always makes me sad when someone won't/feels too... inept? to attempt any kind of barbell-added movement, because you truly don't know what you're capable of until you try. I started dabbling in free weights near the end of the semester, and when I offered to take my roommate (who was, at the beginning of the year, too scared to just enter the weight area alone - machines and all), she told me that machines were better, because they enforce the same movement everytime. I didn't even bother trying to correct her after a long year of similar close-mindedness. Different strokes for different folks, I guess.
Anywho, stats from Saturday's session:
-Squats: 105lb
-Bench: 65lb
-Row: 60lb
Row finally, finally clicked for me Saturday. I know I always comment on how awkward it still is for me, mostly because I've been trying to stack weights on the ground to make up for the height difference (ie matching the height of what would be a 45lb plate on the bar). I tried grabbing the step-things you can stack on top of each other, and stacked those up two high on each side - PERFECT for reach. I still feel like my legs are too bent, but when I looked in the mirror, my back was totally parallel to the ground. Wewt!
Today is an OHP day - the one move I'm growing to hate (in addition to squats... man I am really starting to feel those). I'll post my results post-workout; hopefully I can finish 50 lbs.0 -
Update on Progress (since I think the last one I posted was my first one ... haha!)
Squat - 80lbs PR also
OHP - 60lbs
DL - 105lbs
Bench - 70lbs
Rows - 65lbs
OHP is probably the absolute worst .. UGH! LOL Seems to be the one that most people have the most trouble though so I am just going to keep pushing through. I think I am stuck at 60 for next round too though. I did those today and I could barely get them up. Phew.0 -
OHP is the worst for EVERYONE, I did recently see a video of Jim Wendler doing them and he takes a much less Oly-oriented approach to them than mark Rippetoe, and I realized hey, I'm not an oly lifter so does it really matter if I do them this way instead? no it does not!
Tonight is squats day - I've swapped over to Wendler's 5/3/1 from Stronglifts so the compound movements are split by day. So far I like it but I don't know how squats will affect me yet. I am worried that what is essentially 1 week OFF from squatting will make for worse DOMS later.0 -
Sooooo frustrated... sigh.
-Squats: 110lb
-OHP: 50lb (Failed on 4th set)
-Deadlift: 110lb.
I almost, ALMOST got through OHP. I missed completion by one rep in my 4th set. I was doing the whole embarrassing show of grunt and grinding your teeth together with this bar stuck stupidly just over my head... hahaha. What made it most frustrating was that I got the 5th rep in on my 5th set! Now how does that work??!
(Hint: Grace wasn't breathing properly during set 4, ie not breathing out as pushing the bar up).
Felt great about deadlifts, though - form felt flawless and I paused between reps to fix grip as necessary.0 -
Hi there ladies!
My workout this morning:
squats 135pounds
bench 85 x1 set then decreased to 75x4sets
row 75 5x5
Last week I was soooo sore since it had been about 2 weeks break from lifting. My legs were killing for a good 4 days!!!! hopefully that doesnt happen again. i am planning to get 3 days in this week for lifting. I also realized today that at the end of this month, it will be 3 full months of doing SL!!!0 -
Ugh, lousy start to my workout. To begin, I had to camp out next to the power rack for about 25 minutes while this guy did about ten sets of quarter squats with over 400 lbs. I did my mobility warm ups while I waited, but still did a lot of standing around. Then after my warm up sets, I tried 128.5 lbs....just 1.5 lbs. increase from my last workout and it wasn't happening. I took off the extra weight and still struggled to get 3 reps. Even 125 and 115 were a struggle. I gave up on squats. Redeemed myself with OHP's, increasing 2 lbs.
Squats - Fail!
OHP 60
BOR - 100
Last week I joked about a root beer float being the key to a very successful workout....but I really do believe my failure was due to too few carbs prior to workout. Although that doesn't explain my success on OHP. I'll eat more on Wednesday and see how it goes.0 -
So, this month has been not so good for me.
I didn't work out at all for 10 days and stopped tracking food for a bit, too.
I'm still losing weight, and the nutritionist isn't worried about the intermittent tracking, so I'm trying not to.
I've mostly been only lifting 2x/week since mid-June, which bugs me a bit.
I did lose a little strength, but I'm getting it back fairly quickly on everything but squats.
Last night:
Squats at 110 for 5 sets x 4 reps
Bench at 70 for 5 sets x 4 reps
Rows at 70 for 5x5
_____________________________
Friend of mine lives a couple of hours away from where Rip's gym is. He made an appointment for him and his wife with Bryan (http://www.wfac-gym.com/?page_id=1329 and scroll down) and went yesterday.
His wife is slightly over 50 and post-menopausal.
Bryan told them that:
1. Women can gain strength and do well with 3 rep sets, even with 3x3.
2. Women should go up in weight more slowly than the recommended for men 5 lbs per session - like maybe 2 or 2.5 lbs per. I'm assuming that's more upper body than lower body, since women are often much stronger on lower body than upper.
But, I'm not sure if #1 is all women, or post-menopausal beginners.
Just saying that some of the modifications we've talked about making for us seem to be ok.0 -
So, this month has been not so good for me.
I didn't work out at all for 10 days and stopped tracking food for a bit, too.
I'm still losing weight, and the nutritionist isn't worried about the intermittent tracking, so I'm trying not to.
I've mostly been only lifting 2x/week since mid-June, which bugs me a bit.
I did lose a little strength, but I'm getting it back fairly quickly on everything but squats.
Last night:
Squats at 110 for 5 sets x 4 reps
Bench at 70 for 5 sets x 4 reps
Rows at 70 for 5x5
_____________________________
Friend of mine lives a couple of hours away from where Rip's gym is. He made an appointment for him and his wife with Bryan (http://www.wfac-gym.com/?page_id=1329 and scroll down) and went yesterday.
His wife is slightly over 50 and post-menopausal.
Bryan told them that:
1. Women can gain strength and do well with 3 rep sets, even with 3x3.
2. Women should go up in weight more slowly than the recommended for men 5 lbs per session - like maybe 2 or 2.5 lbs per. I'm assuming that's more upper body than lower body, since women are often much stronger on lower body than upper.
But, I'm not sure if #1 is all women, or post-menopausal beginners.
Just saying that some of the modifications we've talked about making for us seem to be ok.
Just keep on keeping on and you'll get back to where you were. I've had several 2 times a week workouts, and it may not be ideal, but still moving in the right direction.
Pretty exciting about your friend. I'd love the opportunity to visit Rip's gym. And I knew it was not reasonable to expect 5 lb. Increases as a woman. I'm happy to up only a few pounds or even one! When things get really tough, it is nice to know we have three rep sets to fall back on.0 -
Okay...this workout was more like it. Still tough on the squats, but I made five sets at 128. So, 1 lb. increase on squats, 1/2 lb. on bench press and 3 lbs. up on DL's.
Squats - 128
BP - 84
Deadlift - 1650 -
Wooooah am feeling the ache today, Yesterday did
70kg squats
27.5kg OHP, with a nice clean in between each set to get the bar up
67.5kg deadlifts...those were TOUGH!
I certainly felt it yesterday, and as on Mon, finished with band assisted pull ups.0 -
Wooooah am feeling the ache today, Yesterday did
70kg squats
27.5kg OHP, with a nice clean in between each set to get the bar up
67.5kg deadlifts...those were TOUGH!
I certainly felt it yesterday, and as on Mon, finished with band assisted pull ups.
wow, well done! I was staring the 55kg squats bar into submission on my last workout. Like I suddenly felt fear on my 3rd set onwards. Wondering how 57.5 will go on Friday :huh:0 -
Wooooah am feeling the ache today, Yesterday did
70kg squats
27.5kg OHP, with a nice clean in between each set to get the bar up
67.5kg deadlifts...those were TOUGH!
I certainly felt it yesterday, and as on Mon, finished with band assisted pull ups.
wow, well done! I was staring the 55kg squats bar into submission on my last workout. Like I suddenly felt fear on my 3rd set onwards. Wondering how 57.5 will go on Friday :huh:
You'll kill it, make the bar scared of you!0 -
Good morning ladies!!!
So I am tryng to get 3 workouts inthis week. So far 2 down and tomorrow is iffy depending on if I have a sitter.....
anyhow yesterdays results
squat 140 5x5
OHP 55 5x5
deads 140 1x5
I am trying to get back to where I was before my little 10 day hiatus and of course in another week I am on vacation for 10 days so i will be back where I started :grumble:
I was up to 160 for deads, but I could feel that my back was going to start becoming a problem. How do you guys deal with that??? I also dont know how to rack the bar after I am done the last rep for the deads. I cant slam it down because I am afraid I will miss the rack, but I cant deload from the ground cause the weights wont slide off. Thoughts???0
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