January Check in and Chat - HAPPY NEW YEAR!!
Replies
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Auddii, have you thought about getting fractional weights, or asking your gym to get them? That's made all the difference in my OHP...so instead of failing at 50 and then going back to 45, you can move up in smaller increments.
I agree with the fractionals....life changing stuff in our lifting lives right there!
And good job picking up the guys with your microbrewery shirt
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check their website, it lists distributors. Unfortunately they're a small company and they are having issues keeping up with demand. I need to order more too.0
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I got mine from this seller: http://www.ebay.com/itm/CFF-2-Olympic-Fractional-Weight-Plate-Set-/140772353604?pt=LH_DefaultDomain_0&hash=item20c6afa644&_uhb=1
They were delivered quickly and free shipping.0 -
Quick check in:
Why is the internet so scary? According to webmd, I have a herniated disk...but I don't think I do. I bet its the SI flaring up or sciatic flaring (probably from my horrific coughing spells). My back really doesn't bother me, as much as right beside my butt crack on the right side, and a shocking like pain in my right foot when I move weird. Anyways, I am going to take it easy for a few weeks and not do any powerlifting. I really liked Jamie Eason's Livefit workouts, so I am going to do those (minus the squats) until I am pain free (hoping a week or two?). That way, I can still eat at a surplus and work on hypertrophy...I can come back to the strength training when I am healed.
I remember when I had tendonitis in my foot/leg...they did a full assessment at the sports medicine place. They did mention something about my hips; along with the anterior pelvic tilt, one side sits higher than the other...wonder if that has anything to do with it. Why do I have such ****ty biomechanics?:sad:
/rant
This blows.0 -
Quick check in:
Why is the internet so scary? According to webmd, I have a herniated disk...but I don't think I do. I bet its the SI flaring up or sciatic flaring (probably from my horrific coughing spells). My back really doesn't bother me, as much as right beside my butt crack on the right side, and a shocking like pain in my right foot when I move weird. Anyways, I am going to take it easy for a few weeks and not do any powerlifting. I really liked Jamie Eason's Livefit workouts, so I am going to do those (minus the squats) until I am pain free (hoping a week or two?). That way, I can still eat at a surplus and work on hypertrophy...I can come back to the strength training when I am healed.
I remember when I had tendonitis in my foot/leg...they did a full assessment at the sports medicine place. They did mention something about my hips; along with the anterior pelvic tilt, one side sits higher than the other...wonder if that has anything to do with it. Why do I have such ****ty biomechanics?:sad:
/rant
This blows.
Booo!!!!
And yeah, never google ailments....bad idea lol0 -
Vette, I'm sorry that your *kitten* hurts. :laugh:
Seriously though, I pulled my SI joint out of wack when I was doing some funky deadlift from NROLFW and it hurt for-freaking-ever until I was able to get it back into place without it slipping. Your symptoms ound exactly like mine.. There's a great yoga practice that I do on yogaglo.com that's all about retraining your glutes to prevent SI issues. Also, if you Google "SI joint fix" there are some things you can do to help alleviate the pain.0 -
NSV alert!! I was showering after my workout and I can actually see definition in my thighs!!!
And the gap between them is getting bigger :bigsmile:0 -
Quick check in:
Why is the internet so scary? According to webmd, I have a herniated disk...but I don't think I do. I bet its the SI flaring up or sciatic flaring (probably from my horrific coughing spells). My back really doesn't bother me, as much as right beside my butt crack on the right side, and a shocking like pain in my right foot when I move weird. Anyways, I am going to take it easy for a few weeks and not do any powerlifting. I really liked Jamie Eason's Livefit workouts, so I am going to do those (minus the squats) until I am pain free (hoping a week or two?). That way, I can still eat at a surplus and work on hypertrophy...I can come back to the strength training when I am healed.
I remember when I had tendonitis in my foot/leg...they did a full assessment at the sports medicine place. They did mention something about my hips; along with the anterior pelvic tilt, one side sits higher than the other...wonder if that has anything to do with it. Why do I have such ****ty biomechanics?:sad:
/rant
This blows.
Oh, that sucks. Try an osteopath / chiropractor for the pelvic tilt - I get it too courtesy of mild upper-spine scoliosis (curve). They can usually put it back in place within a session for me. The scoliosis does, however, affect my form when lifting heavier stuff because my shoulders tilt with my twisted ribcage.0 -
NSV alert!! I was showering after my workout and I can actually see definition in my thighs!!!
And the gap between them is getting bigger :bigsmile:
YAY!!!!
I swear that the thigh gap is the greatest NSV ever!!!0 -
Auddii, have you thought about getting fractional weights, or asking your gym to get them? That's made all the difference in my OHP...so instead of failing at 50 and then going back to 45, you can move up in smaller increments.
I agree with the fractionals....life changing stuff in our lifting lives right there!
And good job picking up the guys with your microbrewery shirt
I actually have fractionals, I can throw up 47.5 pretty well, and after I fail I finish off my sets at that weight. I just am feeling stuck, which is annoying. Oh well. I'm sure at some point my arms will stop sucking...0 -
that pain, in the butt as well as electrical shock type of thing in my foot, sounds exactly like sciatic nerve stuff....i had it bad years ago but only get occasional flare ups now....better than chiropractor was physical therapy ( covered by my insurance with a co-pay)...
im thinking Im going to get my PCP to get me weekly treatments for the next 6-8 weeks since my work schedule is going to be optimal for that period of time....cheaper than going to the Spa for massage
after Fridays workout, I woke up Saturday with tight hams and painful quads.... nothing big but kinda sore... took a Yoga class on Saturday.... didnt seem to help much initially but I also took my swimming class after and somehow then I felt good...
Anyhoo, today I went to Nike outlet and found lifting gloves on clearance for $5... after I got home I wondered why I didnt get more than one pair....0 -
It took me a while to get to 50 lbs, but after that 52, 53, and 55 came much faster. Just keep plugging!! Women's shoulders are notoriously weak, so it just takes longer to lift the heavier weights.
I wish I was still doing the uneven bars...I'd be able to do so much cool stuff on them now that my shoulders are stronger. :laugh:0 -
Deadlift day for me today and doing MUCH better - I'd stalled kind of hard due to endurance issues (kinda a big deal to go from doing 5 deadlifts to doing 15) and what I think now was a form issue. I wasn't hurting myself but I hold the arch in my back so firmly that it holds me back - or rather, that feels 'flat' to me, and what's actually 'flat' feels humped, but I got nick to watch and what feels humped (but more powerful) to me looks flat sooooo yay!
175x4 today. Its my worst lift, by far.0 -
Guess who just realized that she dead lifted 95 instead of 105 (same as last time). I figure I'll get much better at lifting when I learn to add correctly...
Also, pretty much fell out of bed this morning. Yay Monday! At least I don't have to pick anything heavy up today.:frown:0 -
Guess who just realized that she dead lifted 95 instead of 105 (same as last time). I figure I'll get much better at lifting when I learn to add correctly...
If I don't have exactly how to load each side of the bar written down before hand, I will completely mess up my workout. I can't add to save my life. Its rather embarrassing.
ETA: I miss food already. Amazing how quickly you get used to extra calories and how much it sucks to drop back down to maintenance...and not only my old maintenance (where I had six workouts added in) but my new sedentary maintenance :grumble: .0 -
Thank you all for your encouragement!
Vette, I'm really sorry about your pain. I pray it goes away soon. I understand. I have a chronic shoulder spasm/pain thing. Ah, these mortal shells.
I use the vanilla Met-Rx protein powder from Trader Joe's.0 -
Guess who just realized that she dead lifted 95 instead of 105 (same as last time). I figure I'll get much better at lifting when I learn to add correctly...
I hate the fact that the gym work-out logging program is in kg, the Oly bar weights (deads & rows) are in kg as are the dumbbells (squats) but the studio bar weights (OHP & BP), my own logging app & my brain are in lbs. So right now I'm converting WAY, WAY too much between lb & kg every single workout. :frown:0 -
Man, totally missed a ton of stuff! I laid low this weekend from posting. My fiance had off all weekend, so we did a bunch of stuff for our wedding that is in 3 weeks and 5 days (who's counting??) and then had a wonderfully lazy day at home yesterday while it was snowing in the afternoon.
as for exchanging recipes.....YES! I seriously love to cook and actually cook at home all the time and am always trying out new recipes. So that is so totally right up my alley! Yesterday for dinner I made pork tenderloin in the oven with rosemary and garlic - turned out super juicy and awesome.
Do you guys have Vigo rice by you? If so - they have these nice small packets that are perfect for two people. The entire package is 2.5 servings at 190 a person. It's super good, too - I like to cooke mine a little longer till it gets nice and crispy rice pieces in it.
Vette - that really sucks about your SI - but I really recommend yoga!!!! My instructor has SI issues and he'll say specifically during class which stretch helps that or which one might aggavate it, too. So maybe if you have a Yoga class at your gym and talk to the instructor and see what they say. But Yoga could really help you get through this, plus keep you nice and limber and help with your flexibility. Other than being the literal pain in the *kitten*
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Guess who just realized that she dead lifted 95 instead of 105 (same as last time). I figure I'll get much better at lifting when I learn to add correctly...
If I don't have exactly how to load each side of the bar written down before hand, I will completely mess up my workout. I can't add to save my life. Its rather embarrassing.
ETA: I miss food already. Amazing how quickly you get used to extra calories and how much it sucks to drop back down to maintenance...and not only my old maintenance (where I had six workouts added in) but my new sedentary maintenance :grumble: .
I totally have to bust out the calculator on my phone when I'm loading bahaha. One time I loaded unevenly for DL and couldn't figure out WTF the problem was until the last rep OMG :laugh:
And I hear you about the food....kind of.....I *tried* to eat at maintenance (2400) last week. Rarely hit it as it's a lot of food but now this week I'm going to 2000-2200 and I'm already freaking out. Really, I didn't eat all 2400 last week lol But for you who has eaten like that for a bit, yeah, sucks!0 -
Man, totally missed a ton of stuff! I laid low this weekend from posting. My fiance had off all weekend, so we did a bunch of stuff for our wedding that is in 3 weeks and 5 days (who's counting??) and then had a wonderfully lazy day at home yesterday while it was snowing in the afternoon.
as for exchanging recipes.....YES! I seriously love to cook and actually cook at home all the time and am always trying out new recipes. So that is so totally right up my alley! Yesterday for dinner I made pork tenderloin in the oven with rosemary and garlic - turned out super juicy and awesome.
Yay for your wedding come up! So fun! BTW....you are just so pretty!
How did you do the tenderloin in the oven? Covered with a bit of water? What temp?0 -
OMG we maxed out a thread! YAY us! Last month we got to like 11 pages or something!0
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Man, totally missed a ton of stuff! I laid low this weekend from posting. My fiance had off all weekend, so we did a bunch of stuff for our wedding that is in 3 weeks and 5 days (who's counting??) and then had a wonderfully lazy day at home yesterday while it was snowing in the afternoon.
as for exchanging recipes.....YES! I seriously love to cook and actually cook at home all the time and am always trying out new recipes. So that is so totally right up my alley! Yesterday for dinner I made pork tenderloin in the oven with rosemary and garlic - turned out super juicy and awesome.
Yay for your wedding come up! So fun! BTW....you are just so pretty!
How did you do the tenderloin in the oven? Covered with a bit of water? What temp?
Thanks for calling me pretty!!! Making me all blushy......
For the tenderloin I usually use a roasting rack so you can get lots of nice and crispy edges. I'll coat it in the olive oil, then do a salt and pepper across the top, crush some rosemary on it and then I'll liberally add garlic to it as well. I roast it between 375-400 and check it with a meat thermometer from time to time, depending on the thickness it can take 1+ hours to cook all the way through. No water needed, the olive oil helps keep it nice and juicy and you'll get an awesome crust on it.0 -
Hi all!
I'm brand new to this group.
I started going to a real gym for the first time in my life in November. Currently using the cable weight machine, elliptical, tread mill, leg press. I've always been interested in lifting so I bought the New Rules of Lifting. I did find an excel spreadsheet someone created to help keep track but holy cow! If you have to have a spreadsheet it just seems like work! I ran across this strong lifts 5x5 and it sounds perfect.
I went to my neighbors to use their free weights to see if I can do the exercises and I think I got it pretty much figured out. NOW the problem is heading to that part of the basement where the scary beasts are at my gym... Yes, I'm intimidated. And I'm going to have to ask for some help to make sure my form is correct.. ackkkk.
Wish me luck.0 -
I have a question for your expertise, ladies. You know the GoKaleo blog (gokaleo.com). I have a similar body type to her, and I think I currently look something like her intermediate progress pic, where she reached her goal weght but her thighs were still pretty large. My weight loss has seemed to come disproportionately from my upper body. I'm happy with my waist now but I have a lot of fat on my thighs and butt that I'd like to get rid of. I don't know how to go about this. Maintenance calories and body recomp? Lots of squats, lunges and running? I'd like any advice and ideas you can give!
Thanks for your help friends!0 -
Same here, dying to know the answer!I have a question for your expertise, ladies. You know the GoKaleo blog (gokaleo.com). I have a similar body type to her, and I think I currently look something like her intermediate progress pic, where she reached her goal weght but her thighs were still pretty large. My weight loss has seemed to come disproportionately from my upper body. I'm happy with my waist now but I have a lot of fat on my thighs and butt that I'd like to get rid of. I don't know how to go about this. Maintenance calories and body recomp? Lots of squats, lunges and running? I'd like any advice and ideas you can give!
Thanks for your help friends!
Welcome to the group, Mcctin65! Its a little scary the first couple times, but before you know it - you will wonder what you were afraid of!0 -
to the point of exhaustion huh? yeah I got there today... today was "B" day
squats at 45 again... no problem but did notice form slipping on last set of five and fr the 1st time I really felt the burn.... I think this is my fave exercise, it makes me feel so sexy
that OHP... ughhh I did it, finished it but that last set I really had to push
that deadlift is not pretty.... I only did 65... but I struggles and dont think my form was great.... tomorrow is my cycling day but while at the gym Im going to try some deadlift with a light bar ( like maybe the 25 lbs I did for warmups) in front of mirror to see my form
after SL 5x5 I always do a few hip adductors and seated leg presses....3x12... struggled a bit on the last few reps of set 2 and 3....
the scale has been stuck at 202 for nearly 2 weeks now... Im about to go CRAZYYYYYY I need to go under 200 by Feb 1 to keep my sanity... taking measurements and noting weight that day and not again til March1......then not again til April 1.... praying to be down 25 pounds by then0 -
I had a nice friendly workout today.
Squats: 110lb 5x5
OP: 65lb 5x5 I tried 70 but it was too much. I am going to look for either tape roles (thanks Vegus!) or little strap on weights. The one thing that really helped is that I watched Medhi's videos again yesterday and I discovered that he warms up on the BP and the OP!! For some reason my brain misinterpreted what he does. I thought he only warmed up on the squats. So I think that helped and the other thing I did is narrow my grip slightly. I was using the same distance I use for squats. now my upper arms are right by my sides and my forearms go straight up from there. I think it was better. 65 is still hard and I had three minute rests.
Deadlift: 145lb 1X5!! That is getting remarkably close to my body weight, 165ish. Do you guys rest a little between reps on deadlift? I do. not even a minute though. Just enough to stretch out my lower back. I usually squat down and do a few waist twist things.0 -
:sad: My post got lost when we jumped to the new thread.
Anyway, I was feeling all pissy about not seeing any progress, then I just got off my *kitten* and measured and took photos, and, tada, progress!
And I was happily surprised by the progress in my torso, which is my evil problem spot. Whew. It was really starting to wear me down. I've vaguely considering having Sara and Sidesteel give me a BF estimate on Eat.Train.Progress because the three fat2fit measurements are about four %age points off, but really, all that matters is the change. I know it's currently Too High. :laugh: But I guess I've dropped about six points or so in the past five months.
Mcctin, I imagine if I had to go to a basement it would be a lot more intimidating! You should just feel even more badass for doing it. Welcome!
For pork tenderloin, I love to slow cook it on the stove in a little water until it's falling apart, then make gravy, and I always stuff it with garlic, like cut slits in the meat and shove chopped cloves in there. BUT... I recently discovered that if I pre-slice it and broil it for about six minutes, it comes out nice and juicy and delicious. :ohwell: Guess which way I've been making it? :laugh:0 -
Welcome to the group!
@Clarita.....from what I have read (and I read a lot lol) you would still need to be in that "lose body fat" phase (like me!) so eat at a slight deficit and continue with the weights. You might now see huge jumps on the scale, but you should see changes in your measurements. The only way to lose body fat is to eat at a deficit. The problem (which I am experiencing now) is finding that sweet spot in terms of how many calories to eat to be able to successfully lift and not affect your gym performance while still being at a deficit! Try adding in some weighted glute bridges and continue with the squats and lunges. Oh and patience....sweet sweet patience! (I have to keep reminding myself of this!)
@Fisher....I'm at 135# on my DL and I find I can pound out like 3 reps but then I have to readjust my hands for the 4th and 5th reps. I don't think it's a big deal to take a couple of seconds between reps....but I could be wrong. Tameko might be able to tell us
So this pork thing has really got me going :laugh: I think that I will be picking up a tenderloin when I go get groceries today! I don't have a roasting rack.....or a roaster for that matter so perhaps Walmart will be a little more expensive than I had anticipated! For the stovetop method, could I just use a big pot? Does it matter? And then put it on a rack under the broiler? Sorry....I'm really not that great at this stuff lol Oh and what temperature should the meat be to know it's done? Oh I feel like such a dumba$$ lol0 -
Welcome to the group!
@Clarita.....from what I have read (and I read a lot lol) you would still need to be in that "lose body fat" phase (like me!) so eat at a slight deficit and continue with the weights. You might now see huge jumps on the scale, but you should see changes in your measurements. The only way to lose body fat is to eat at a deficit. The problem (which I am experiencing now) is finding that sweet spot in terms of how many calories to eat to be able to successfully lift and not affect your gym performance while still being at a deficit! Try adding in some weighted glute bridges and continue with the squats and lunges. Oh and patience....sweet sweet patience! (I have to keep reminding myself of this!)
@Fisher....I'm at 135# on my DL and I find I can pound out like 3 reps but then I have to readjust my hands for the 4th and 5th reps. I don't think it's a big deal to take a couple of seconds between reps....but I could be wrong. Tameko might be able to tell us
So this pork thing has really got me going :laugh: I think that I will be picking up a tenderloin when I go get groceries today! I don't have a roasting rack.....or a roaster for that matter so perhaps Walmart will be a little more expensive than I had anticipated! For the stovetop method, could I just use a big pot? Does it matter? And then put it on a rack under the broiler? Sorry....I'm really not that great at this stuff lol Oh and what temperature should the meat be to know it's done? Oh I feel like such a dumba$$ lol
I got with an internal temp of 160 for pork. I actually use a cookie rack inside a big sheet pan - it gives it enough elevation. If you don't have a rack, you can also roll up a bunch of aluminum foil and have enough rolls of it to rest the tenderloin on. I might have to try that stove top method. I tried something similar with a beef roast and made that with red wine - kept reducing till it got nice and thick..........oh goodness. yes.
OK for the 5/3/1.......question, how do I fit in cardio? Or don't I? Since it ups the amount that I'd be doing strength wise/rep wise....and it's 4 days, is it even wise to include cardio? Curious.....0
