January Check in and Chat - HAPPY NEW YEAR!!
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Congrats Vegas!!
Thanks Audii - I'll give that a go next time. I also decided to add the ad/abductor machine and butterfly stretches in to my routine - I used to do them all time, but maybe I just need more.0 -
Deadlifts were not too great for me yesterday. I only managed 1 at 175. Its frustrating because last year I pulled 185 and I've just NEVER been able to get back there. I'm going to try for it next month so ...hopefully that happens. Upper body stuff is going much better, I think. I pressed 75 and I should be creeping up on a 100lb bench.0
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Sore today, and it feels so good! I've been making half-assed attempts at lifting with machines for the past few months, and I really never got sore. Granted the fact that I am sore is probably more proof that I need to stretch more than anything, but at least I felt like I did something.
Also, you know you've swallowed the pill when you see weight gain on the scale and you're happy because you know your muscles felt the workout...0 -
I just had to report to people who would find this of interest....I SAW A GIRL IN THE WEIGHTS ROOM!!! ON THE SQUAT RACK!!! I felt like some gazelle on the plains in africa, peeking my head through the tall grass....I'm sure she thought I was kind of strange, but I was so totally a deer in the headlights. It was so awesome, i wanted to talk to her, but didn't want to be a total dork....
I knew everyone here would appreciate it....0 -
I love that we all "get" the excitement regarding the weights! I swear some days you ladies just make my day
Thank you!
I also forgot to add in my post this morning that I finally used chalk on my DL.....part of my problem was that my hands were slipping and my daughters gymnastics club was kind enough to give me a block of the good stuff.....omg what a difference! 130# no problemo!0 -
Congrats Vegas!!
Thanks Audii - I'll give that a go next time. I also decided to add the ad/abductor machine and butterfly stretches in to my routine - I used to do them all time, but maybe I just need more.
Thank you!!!!0 -
I feel good today! Workout B and boy can I feel it. And my body is demanding proper calories for dinner, which I'm giving it, so yay for healthier eating strategies too.
I think I've temporarily solved my "how to squat with no rack when you can't clean+press the weight" by using dumbbells. I spent today's sets experimenting with forms and found one that works (dropping the dbs between my knees) so that's a plus.
And - lol - I was using the studio bar for my overhead presses and wishing for fraction plates to get me to 27.5lb. None. Zip. Nada. Got down to the main weights area for my DL and found some. Guess what I'm swiping to the studio bar next time? 0 -
I'm so happy!! I did my first workout this morning since being sick over Christmas!! My husband is sick so I will wait until he can help me put the power rack together but I was very happy be lifting again! I stayed with 65lb for squats, bench press, and rows. I just have to keep telling myself 'it won't be long, yeah, yeah, yeah!"0
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I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!0 -
I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!
I stalled at 60# and then just started over again at 45# to help gain strength...I think it worked because I did 60# the last time, and it didn't feel difficult! 0 -
DOMS!! It's crazy to think that a little over 2 weeks ago, I was quasi-comfortably squatting a little over 100 pounds, and 85 pounds yesterday killed me!
Hopefully some yoga tonight will help. 0 -
I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!
I stalled at 60# and then just started over again at 45# to help gain strength...I think it worked because I did 60# the last time, and it didn't feel difficult!
I stalled at 65 I think and then I stalled there hard, for MONTHS.0 -
I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!
I stalled at 60# and then just started over again at 45# to help gain strength...I think it worked because I did 60# the last time, and it didn't feel difficult!
I stalled at 65 I think and then I stalled there hard, for MONTHS.
That's how I felt about my row @ 85#....it was only like 5 workouts maybe but omg it sucked! How did you break through that 65# stall?0 -
Hi Everyone!
Been lurking for a while and thought I'd finally commit to posting a bit more. You're all very inspiring. I started Stronglifts after NROLFW was taking me over 1.5 hours to do in Stage 4. Couldn't handle all the one legged stuff. Just get me in, let me lift things up and put them down and I'll be on my way!!
Here is my progress so far (had to take most of December off due to illness):
Squats: 140lbs (45lbs start)
Bench: 85 lbs (45 lbs start)
Barbell Row: 80 lbs (45 lbs start)
OHP: 60lbs (45 lbs start and CAVEAT: today squeezed out 5 reps at 65lbs. Damn those suckers are my nemesis!)
Deadlift: 130lbs (65 lb start)
My question is...do you ladies use straps or anything for deadlifts and barbell rows? I've got freakishly small hands (my 7 year old's hands are almost the size of mine) and I'm struggling to hold the bar for heavier than what I'm at. I'm using the mixed grip on the deadlift, but not sure if that's "allowed". What are you all doing???
Also, the trainer I had when I started at the gym in August (was running then, so focus was different), told me that the thumbless grip allows you to lift more. But MEHDI says that's BS and NOT to use thumbless. Thoughts? I sort of like thumbless for me only because my thumb always gives out and the bar sits in my fingers which is painful.
Thanks, everyone! Have a great Tuesday!! :flowerforyou:0 -
Hi Everyone!
Been lurking for a while and thought I'd finally commit to posting a bit more. You're all very inspiring. I started Stronglifts after NROLFW was taking me over 1.5 hours to do in Stage 4. Couldn't handle all the one legged stuff. Just get me in, let me lift things up and put them down and I'll be on my way!!
Here is my progress so far (had to take most of December off due to illness):
Squats: 140lbs (45lbs start)
Bench: 85 lbs (45 lbs start)
Barbell Row: 80 lbs (45 lbs start)
OHP: 60lbs (45 lbs start and CAVEAT: today squeezed out 5 reps at 65lbs. Damn those suckers are my nemesis!)
Deadlift: 130lbs (65 lb start)
My question is...do you ladies use straps or anything for deadlifts and barbell rows? I've got freakishly small hands (my 7 year old's hands are almost the size of mine) and I'm struggling to hold the bar for heavier than what I'm at. I'm using the mixed grip on the deadlift, but not sure if that's "allowed". What are you all doing???
Also, the trainer I had when I started at the gym in August (was running then, so focus was different), told me that the thumbless grip allows you to lift more. But MEHDI says that's BS and NOT to use thumbless. Thoughts? I sort of like thumbless for me only because my thumb always gives out and the bar sits in my fingers which is painful.
Thanks, everyone! Have a great Tuesday!! :flowerforyou:
Welcome!!
I have seriously small hands as well and was having difficulties on my DL at 125#....not because I couldn't lift it, but my hands would get so sweaty and start slipping. I just scored some chalk and it has made a huge different!0 -
I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!
I stalled at 60# and then just started over again at 45# to help gain strength...I think it worked because I did 60# the last time, and it didn't feel difficult!
I stalled at 65 I think and then I stalled there hard, for MONTHS.
That's how I felt about my row @ 85#....it was only like 5 workouts maybe but omg it sucked! How did you break through that 65# stall?
Deload and fractionals. But it still was hard - that was the point that I wished I had even smaller fractionals to work with (I only had the 1.25 ones)0 -
Ok, day 2 done, and squats went much better than last time. On Sunday I don't think I had my elbows high enough or my hands wide enough. I also widened my stance a little. My shoulders still felt it, but I think I just need to stretch more to open them up. Did a brief warm up on the arc trainer, then some dynamic stretches, and then squatted. Not so bad.
But, I'm thinking 5:30 might be a little bit too early for my workout; I deadlifted 5x5 at 65lb. Whoops. I guess going up in weight won't be a problem for those. Of course, since you only do one set, it's probably going to take me longer to stack up plates to rest the bar on than to do the actual set...
Feeling really good about the moves, and I can't wait for my fractionals to get in so that I can start adding some weight!
Also sad. I left my peanut butter in the car. Need to remember it tomorrow so that I can actually eat something for breakfast on Thursday.0 -
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Deload and fractionals. But it still was hard - that was the point that I wished I had even smaller fractionals to work with (I only had the 1.25 ones)
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Yeah, that's what I did with the rows....deload to 80# and now I'll go up 1lb at a time....thank God for the masking tape fractionals lol0 -
Ok, day 2 done, and squats went much better than last time. On Sunday I don't think I had my elbows high enough or my hands wide enough. I also widened my stance a little. My shoulders still felt it, but I think I just need to stretch more to open them up. Did a brief warm up on the arc trainer, then some dynamic stretches, and then squatted. Not so bad.
But, I'm thinking 5:30 might be a little bit too early for my workout; I deadlifted 5x5 at 65lb. Whoops. I guess going up in weight won't be a problem for those. Of course, since you only do one set, it's probably going to take me longer to stack up plates to rest the bar on than to do the actual set...
Feeling really good about the moves, and I can't wait for my fractionals to get in so that I can start adding some weight!
Also sad. I left my peanut butter in the car. Need to remember it tomorrow so that I can actually eat something for breakfast on Thursday.
Great works! I'm happy to hear that day 2 went much better for you 0 -
Well today was not a SL day for me however I decided (due to the Biggest Loser and my love for JM) that I would go back to my DVD roots and do a Ripped in 30, week 4 workout this morning. Sweet Jesus she is a lunatic! Just when I think that I've gotten my fitness to a new level....BAM I'm reminded that there is still so much to accomplish! Don't get me wrong, I'm not upset about it......but a little irritated that I got my *kitten* kicked so bad lol
Have a great day Ladies!0 -
I don't have much to say this morning (shocker!) except for the fact that I just busted through the 50# OHP stall! Whoop whoop me!
Happy Monday ladies
Nice Job!!!! That seems like the hard one for everyone no matter what weight they stall. I already have my fractional weights ready!
Nice!!! I'm stalled at 50 right now myself for OHP - keep trying more for my first rep - but nope, still at 50! So awesome work!!! Darn you OHP!!0 -
Hi Everyone!
My question is...do you ladies use straps or anything for deadlifts and barbell rows? I've got freakishly small hands (my 7 year old's hands are almost the size of mine) and I'm struggling to hold the bar for heavier than what I'm at. I'm using the mixed grip on the deadlift, but not sure if that's "allowed". What are you all doing???
I totally get this because I constantly refer to my hands as child sized hands....it's ridiculous!! I don't even fit in a ladies small glove - if there's extra small, sometimes I fit in that, but even those are too big. I shop in the children's section for my handwear.
I took the advice of the other awesome ladies in here and started working on my grip through other exercises. The farmer's hold/walk whatever, youtube it and it will show you, also just holding on to my deadlift for a few extra seconds really helps out as well. Plus I do a weighted sidebend to help with my grip, which I also successively go up in weight, that has really helped my grip strength. I am at 30 now for that, and whereas that was so hard for me to hold before, now I can for all my sets (3 each side, 12 reps) and can probably go up to 35 my next workout. These have really worked for me.....
and our hands aren't freakishly small - their just proportionally challenged Seriously though, I was surprised how small mine were when I was being sized for my engagement ring...SIZE 5??? It's ridiculous.
Good luck!!!0 -
Well today was not a SL day for me however I decided (due to the Biggest Loser and my love for JM) that I would go back to my DVD roots and do a Ripped in 30, week 4 workout this morning. Sweet Jesus she is a lunatic! Just when I think that I've gotten my fitness to a new level....BAM I'm reminded that there is still so much to accomplish! Don't get me wrong, I'm not upset about it......but a little irritated that I got my *kitten* kicked so bad lol
Have a great day Ladies!
I've decided I hate the concept of the biggest loser - but that I can stand it for the ocassional exercise and motivational tool....as long as I understand I will NEVER lose 10 lbs in a given week, at least in a healthy manner.
The one thing I took away from it was doing those box jump thingies. I'm curious if I can do that - what is it, vertical jumps? I've never done one, and I have short stub legs....I see lotsa cross fit ladies doing those...and what are those squats they do over the heads? What are those called???? Trainer Bob dude had his people doing that stuff yesterday.
Dork out.0 -
Whoa, I had a lot of catching up to do....a lot of great progress and some new faces this week.
You ladies are kicking @$$ and are really motivating! Not a whole lot of new to report. I have been plugging away at my 5x5 Hybrid Workouts. Current lifts are as follows:
Deadlifts: 5x155, 4x160, 3x155
Rack Pulls: 3x5x190
OHP: 3x5x60, 3x60, 2x60 (I really want to bust through 60 on my next workout)
Squats: 5x5x85 ATG (after leg extention warmups: 3x20x50)
Bench Reg.: 3x5x70
Bench Close Grip: 3x70, 4x65, 4x65
Assisted Pullups: 3x5x -42lb
I got rid of rows, as my legs are jello after my warm ups and squats, and I am really wanting to do pullups. I sub in assisted pullups for rows now.
Then I do supersetted hanging situps and weighted hyperextions to improve core at the end of every workout.
Somone was asking about thumb vs. thumbless grip - I switched over to thumbless and find that it puts a lot less pressure on my wrists. Before, it was getting really painful as the bar kinda rolled down...so I like thumbless 0 -
Audii, I forget where I read it, but I think Mehdi recommended that if you like deads and want to do more of them, you can do up to four warm up sets at lower reps. I was also wondering if you are doing warm up sets on your squats - if you do a couple at maybe half of the weight you expect to do that day, it makes your full weight lifts easier.0
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Well, most of the warm up recommendations I saw were with the empty bar, which is what my real weight is. So for now I'm warming up doing a few minutes on cardio and then lifting. I figured I could then switch to empty bar sets as warm up when I start adding on more weight. Do y'all recommend using dumbbells maybe to split the difference and get a lighter weight warm up?0
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Well today was not a SL day for me however I decided (due to the Biggest Loser and my love for JM) that I would go back to my DVD roots and do a Ripped in 30, week 4 workout this morning. Sweet Jesus she is a lunatic! Just when I think that I've gotten my fitness to a new level....BAM I'm reminded that there is still so much to accomplish! Don't get me wrong, I'm not upset about it......but a little irritated that I got my *kitten* kicked so bad lol
Have a great day Ladies!
I've decided I hate the concept of the biggest loser - but that I can stand it for the ocassional exercise and motivational tool....as long as I understand I will NEVER lose 10 lbs in a given week, at least in a healthy manner.
The one thing I took away from it was doing those box jump thingies. I'm curious if I can do that - what is it, vertical jumps? I've never done one, and I have short stub legs....I see lotsa cross fit ladies doing those...and what are those squats they do over the heads? What are those called???? Trainer Bob dude had his people doing that stuff yesterday.
Dork out.
Box jumps are literally just...jumping up onto a step or specially built box. You can and should use very short ones and work your way up. But, on Stronglifts you probably won't have a lot of leg power left for these - since SL has you squatting 3x a week its pretty exhausting on the legs.
Squats where you hold the weight over your head could be just plain overhead squats (holding the bar or dumbbell straight up and squatting) or it could be that you're seeing pictures of people at the bottom of a snatch? http://en.wikipedia.org/wiki/Snatch_(weightlifting)
They are really difficult as they require a ton of stabilization.0 -
Hi everyone! I'm Clarita. This is my first post in this group. I wanted to introduce myself and gain accountability and motivation from this group. I am a frequent poster on mfp and serious about my fitness. I like encouraging other people.
I'm 5'7" tall, currently 155 pounds, and my goal weight is 140 pounds plus decreased body fat. I want a higher butt and smaller thighs and arms. I'm an hourglass shape. I just finished a 6-week circuit training dvd series that has squats, lunges, pushups etc. For my next phase I've decided I want to start heavier weightlifting, inspired by stronglifts. I will be doing it at home either with dumbells or with a bar we have that's not an olympic bar.
My January goals are:
- weight lift 2-3x a week
- run, minimum once a week
- move over 10,000 steps every day
- I've decided to tighten up my eating for the next three weeks to see if I can drop more weight. I was eating out a lot so I really didn't know how many calories I was getting.
2013 goal: let go of stress and choose to be happy!
I started lifting weights last week. The two workouts I did were:
1) 5x10 deadlifts 40 lbs; 5x10 squats/plies 40 lbs; 4x8 diagonal/ski squats 20 lbs; 5x10+6 to failure overhead press w/24 lbs; 3x8+2 pushups; plank.
2) 5x8 deadlifts 40 lbs, 5x6 squats 40 lbs, 5x6 overhead press 40 lbs, 5x5 one-armed rows 15 lbs, pushups, plank.
Do pushups do the same thing as bench press?
Please feel free to friend me, look at my food diary, comment and give your advice on my lifting and eating.
Thanks!!0 -
and our hands aren't freakishly small - their just proportionally challenged Seriously though, I was surprised how small mine were when I was being sized for my engagement ring...SIZE 5??? It's ridiculous.
<----4.5 here, lol. Itty Bitty Lady Fingers.0 -
Hi, I have a muscle disease but so far managing to do stronglifts besides the overhead press. Will it matter too much if I leave these out or could I substitute for something else.
At the moment I am doing squats 20kg, bench press 15kgs, barbell rows 20kg, Deadlifts 45kg0
