December Check In and Chat Thread
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Tape...brilliant!!0
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Thanks Ladies! For some reason my bf doesn't seem nearly as impressed with my creativity lol
@Lorina......I am anxiously awaiting the day that I fail OHP at 70! Today failed at 47 UGH!0 -
I beat my PR on deads today, but was hoping to hit 185 and instead hit 180. Maybe next week. My little guy has been sick for days so I was just happy to get to the gym today!
Masking tape = genius! Clever lady:)0 -
Man! You ladies are seriously killing it!
I'm a couple months in - I'm also doing a simultaneous program 100 pushups - just cause I wanted to do push-ups. So I have switched around my work-outs a little.
Today I'm doing:
Squat - 75 lbs
deadlift - prob same
rows - gonna try 50
Can't wait till I can squat as much as you guys do! Hey when you get to the heavier squats, do you have people spot you? What about the heavier bench, too? And do you ask random strangers? I'm the only girl in the weights section usually - wish I had someone to go with me!0 -
I don't have a spotter. On squats I don't need one because of the safety pins on the rack. Someone there would just distract me. on bench is the only one I feel I might need a spotter on, but not yet. I've gone up to 82.5 lbs on bench without a spotter. I may just end up dragging a bench into the cage if it comes to that.0
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I don't have a spotter, either. I'm just really cautious. If it feels like I'm going to have problems, I stop. I've had to do the roll of shame a couple times with bench press, but I've gotten better at predicting when I'm going to fail so I can stop first.0
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you don't need a spotter on the squat, just drop down all the way and let the bars catch the weight for you then crawl out from under it.
For the bench I will generally either ask for a spot on a set I think I'll need help for (so usually the last set) or I will just play it very safe and not go for a rep if I think its iffy that I'll make it. Honestly though you aren't benching so much that you should worry about failing. The bar will just sit on your abdomen, you'll do the roll of shame, and that's that. You can also use the cage to bench- set the pins right at the bottom of your range - although this can be kind of not workable if the holes aren't drilled in the right places.
If you want to ask for a spot, just ask a random person. Usually you'd ask another person that's benching or waiting for a bench. Just make sure you tell them not to TOUCH the bar unless you ask for help or signal in some way. otherwise - especially because you're a lady - they will most likely grab it or touch it constantly thinking that you need help. I will just say "hey can you watch me on this last set? I should be able to get it but I'm a little worried about the last few reps. I'll let you know if I need help so you can just let me try to push until I say something."0 -
What Tameko said...last week I asked someone to "spot me" on my last set of bench--my first time at 75. He was resting after his bench set, I caught his eye and asked. I just told him that I was going for 5 and that I might need a bit of help on the last couple. He didn't touch the bar and was cool.0
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What Tameko said...last week I asked someone to "spot me" on my last set of bench--my first time at 75. He was resting after his bench set, I caught his eye and asked. I just told him that I was going for 5 and that I might need a bit of help on the last couple. He didn't touch the bar and was cool.
Same here, I got brave last week and asked one of the "muscle guys" that I see almost every time I'm there. Problem was he DID touch the bar too soon. I was struggling yes, but could have pushed it out. Oh well, next time I WILL ask them not to help unless I scream.
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Today's workout was poo-poo. I am starting to feel the effects of my shift change and lack of sleep. A few more weeks of flip-flopping around are in my future though :grumble: .
I got back up to 100lb on my squat, but I still feel like my form suffers as soon as I break triple digits. I really have to fight to keep my knees from traveling foward and I feel like I am still overarching my back. I don't like getting back aches from squatting! Anyways, did 5x5 but will keep it there next workout to work on form more.
Bench press: I did 70, but only did 5 sets of 3, as I didn't have a spotter and new I would be failing today.
Row: I was soooo tired that I skipped rows in lieu of assisted pullups, just so I could get home faster and get to sleep.0 -
Just realized I'm on week 19!!!! I started in the end of July, I can't believe how fast time goes.
I was really excited to be squatting 160 a few weeks ago... before I realized my form was bad and I wasn't going down to parralell anymore. Same with bench and a few others. So major deload a few weeks ago, but I'm actually MORE sore with lower weights and better form!
Squat- 135
Bench- 80
Row- 90
OHP- 50
Dead- 1350 -
Just realized I'm on week 19!!!! I started in the end of July, I can't believe how fast time goes.
I was really excited to be squatting 160 a few weeks ago... before I realized my form was bad and I wasn't going down to parralell anymore. Same with bench and a few others. So major deload a few weeks ago, but I'm actually MORE sore with lower weights and better form!
Squat- 135
Bench- 80
Row- 90
OHP- 50
Dead- 135
Strong work! I, too, did a major deload when I realized my form was suffering. I am doing 3x5 now and adding some assistance work at the end (usually just one exercise) and found that helped me with strength gains. I also increase my weights by just 1/2 lb on upper body lifts: Makes me feel better to see the number go up, even though it is just a tiny amount!!
Keep up the good work!
Jackie0 -
Woo! Just back from the gym and I think I rocked it! After watching some Rippetoe on YouTube, realized that I've been making my squats much harder than they should be, so fixed my form and had no problem with 85x5x5. 60# on OHP and 135# DL--I was SOOO excited to have 45s on that bar. Felt badass. :glasses:0
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danjo, what did you do differently? I should probably watch Rip's squat vids...*scuttles off to YouTube*0
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I think I was doing more of a leg press before. I was coming out with my quads killing me and not feeling anything in my glutes or hamstrings. I thought a lot more about lifting my rear end to get back to standing, instead of pushing through my feet and it made a world of difference!0
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today:
squats: 120lbs for 5/4/4
overhead: 60 lbs for 5/4/4
deadlift: 125 lbs for 3 reps
assisted pull up 42% of my body weight for 5/40 -
I seem to have a really tough time with the OHP. Today I was at 50lbs and failed on multiple reps. I'm not even breaking a sweat with it, just not strong enough to get it up over my head. I did 5, 3, 3, 2, 3.0
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danjo, what did you do differently? I should probably watch Rip's squat vids...*scuttles off to YouTube*
Look for the one on "fixing hip drive" or something like that.0 -
I am supposed to hit the gym after I get off work in the morning. I have read more articles on back squats trying to figure out the cause of my back pain. I need to try to get a video of squats so I can get some form checks, but not sure I will be able to get one, as my phone is usually dead by the end of my shift.
My SI joint pain has subsided since incorporating some yoga stretches (thanks guys!), but now I am getting lower back pain and I think it’s is from overarching my lower back. I sit a lot at work, so I have developed a little bit of "duck butt" or anterior pelvic tilt, so I already have an exaggerated curve in my lower back. I feel like every time I break 100, my squat form becomes a train wreck. I am going to deload (again) back to 90 and see if I can bust through this form issue.
I am supposed to dead lift 150 today, and I am a little scared. 145 was REALLY hard last time.0 -
@a_vettestingr......are you driving up from your low squat position with your low back? I know that's something that I REALLY focus on and it helps tremendously. All I had to do to get the driven into my head was watch a couple Ripptoe videos with him smacking this guys lower back super hard (well it looked hard lol) and now that's all I can think about. You can really feel it into the glutes too when you lift up from there!
I had a great workout today.....I'm still so happy that I am able to increase on most lifts but my days of that are coming to a stop soon I think!
Squat 5x5 @ 85#
Bench 5x5x5x4x3 @ 52# (thank God for my masking tape rolls!) FAIL!!!!!
Row 5x5 @ 75#
Happy Wednesday all!0 -
Just getting ready to go in to do my SL - thinking I need to buy gloves, I've been having a harder time holding the bar. I kinda pushed up my weight more than 5# this last time, just cause I felt like I wasn't working up to what I could, it was almost too easy? I went from doing 50 for deadlift which felt like nothing (also watched rippetoe's form on deadlift and was hankering to try it heavier) did 95# successfully for 5x5! yay! But my grip killed!
so today....
Squat: 75#
OH: 50
BP: 500 -
You should only be doing 1x5 for deadlifts, for now.
Gloves actually make it harder to grip the bar because they make the bar thicker/wider. If you want to work on grip strength overall, you can try out some Fat Gripz, or do farmers walks with the heaviest dumbbells you can, or do your warmups for the deadlift with a double overhand grip (not mixed) or some combination of those things.
Also if your grip is slipping, try switching to mixed grip, and also invest in some chalk or an eco ball (non marking chalk substitute) if your gym doesn't allow chalk.0 -
:drinker: :drinker: :drinker: 100 pound bench press! :drinker: :drinker: :drinker:0
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:drinker: :drinker: :drinker: 100 pound bench press! :drinker: :drinker: :drinker:
WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!0 -
I'm on my tenth session...here are my stats from last night:
5x5 110 squat
2x5 120 deadlift
2x5 45 overhead press. Failed on third set and did 20 lb dumbells instead.
5x5 60 lb bench press.
Feeeeeling it today and oh so happy!0 -
:drinker: :drinker: :drinker: 100 pound bench press! :drinker: :drinker: :drinker:
BADASS!!!!!!!!0 -
:drinker: :drinker: :drinker: 100 pound bench press! :drinker: :drinker: :drinker:
All I can say is wow. Maybe I'll get there someday *sigh*.0 -
@lorina - You are a beast. I can't wait to report those kind of gains!
I broke down and bought three sessions with a personal trainer. Merry Christmas to me!
I really didn't want it to get to this point, but I want to lift HUGE and therefore safely. With my squats getting the best of me and not being able to progress, I bit the bullet.
I really hope to learn something from this guy. I checked out all of the trainer profiles at the gym and he was the last one I looked at (since he is so new). Turns out he is a three time state champion powerlifter, national qualifer, and state record holder for dead, squat, and bench. Its a match made in heaven, lol. I just hope he doesn't have to waste my time with the stupid "Here is a treadmill, this is how you turn it on. Here are the weight machines, make sure you don't place your fingers in pinch points" spiel. I want to get right into lifting heavy and correcting my form issues!0 -
Hey all! Nice to see you are all staying strong!
This is going to be my last week of lifting heavy for a bit (my new weights are in my profile bit but will add them in here to remind myself when I check back through posts)...
Squats - 102.5 kg (225.5 lbs)
Bench Press - 65 kg (143 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 40 kg (88 lbs)
Deadlifts - 102.5 kg (225.5 lbs)
I want to focus on fat loss, conditioning and watching what I eat more. No I haven't gone off the rails or anything, but I am not eating enough to be lifting this heavy and I need to get some focus back on just food and perhaps some interval training, running, cycling and such. I also seem to have stalled on most of my lifts again. I think the only one still to increase with no trouble is the deadlift. I know I am lifting really heavy and am happy with my progress so far, I just need to rethink and plan new workouts around my busy and varied work schedule, away from the self-imposed "pressure" of having to increase my lifts for a bit.0 -
Aww...we will miss you! Good luck with re-focusing your efforts and hope to see you back soon!0
