January Check in and Chat - HAPPY NEW YEAR!!
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I did hit my 100lb bench last night! And it was relatively easy so that felt good. I feel like my prospects for hitting 150 next year are good. I know its more likely that I'll slam into a stall at some point before then but I'll also be pretty happy with 135 and that should be no sweat.
As far as protein, I think I mostly do what the other ladies do. Although, since I'm currently eating 2100 cals I find protein very easy to hit, but I make it easier on myself by having a scoop of protein powder in the morning. I finally found 2 flavors that are pretty decent in just water - they're a little pricy but its worth it to me because most of the other stuff I tried was bleh at best or actively disgusting at worst and needed to be hid in other stuff. So I do 1 scoop of powder around 10am, before I've eaten real food so my brain isn't like "this isn't food, what is this crap?" which is 115 cals for 23 grams of protein, and then the rest of the day I just choose foods that are protein rich over foods that are not.
I also use stuff like salami for my evening snack - its harder for me because I'm not all that into sweets in general AND I'm lactose intolerant so I can't eat as much greek yogurt and cheese as other people do (plus the only yogurt I actually like is whole fat yogurt) but light string cheese is also a great snack.
When my cals were lower, I used to do a can of tuna with a few tablespoons of fresh salsa - like pico de gallo type - which is delicious and adds very few extra calories to the tuna. Also good is stuff like - swap in quinoa for your carb instead of rice or bread, or find higher protein bread options, use Barilla plus pasta instead of whole wheat or regular (higher protein and fiber, plus it tastes better than whole wheat).0 -
I too use protein powder to supplement. Sometimes it's not necessary, but sometimes it does just make it easier.
I like milkshakes, so I use stuff like frozen fruit, ice cubes, cottage cheese as mix-ins to make them more milkshakey. I get lots of recipe ideas from dashingdish.com. It does increase the calories, but I see it as worthwhile. At most I'm still looking at around 300 calories for a shake. Sometimes I can make that a breakfast, or a mid-afternoon snack.0 -
I also use stuff like salami for my evening snack - its harder for me because I'm not all that into sweets in general AND I'm lactose intolerant so I can't eat as much greek yogurt and cheese as other people do (plus the only yogurt I actually like is whole fat yogurt) but light string cheese is also a great snack.
Excuse me? Isn't that diet food? :indifferent:0 -
Lol :laugh:
Thanks for all your replies! I have been trying to base meals around protein as much as possible, but I think I'm still going to have to supplement a bit. I'll get the one I've been looking at then - it's supposed to mix really well with just water and I can always mix it up with greek yoghurt for a "ZOMG PROTEIN" snack!
Workout 2 was good - got a few funny looks for just putting the 1.25kg plates on the Olympic bar but they soon went when I squatted to parallel :happy: The OHPs were HARD. I failed on 3 of the sets, so I'm going to carry on with just the bar until I can do the full 5x5.
Workout summary:
Warmup (10 mins bike, ankle flexibility moves and walking lunges to loosen off my hip flexors)
Squats: 5 x 5 x 22.5kg
OHP: 20kg (5, 5, 4, 3, 3)
Deadlift: 1 x 5 x 40kg
Stretches (hip flexor, quad, arms/shoulders)
I don't like going downhill or downstairs right now though!! Quads are RAGING!0 -
Woohoo I hit 60# OHP yesterday. *dance* My shoulders hurt now.
I use bio-chem protein powder mixed with raw milk. Yum! For groceries I buy organic pastured/grassfed/wildcaught meat so protein powder is more a supplement for my wallet. :laugh:0 -
I also use stuff like salami for my evening snack - its harder for me because I'm not all that into sweets in general AND I'm lactose intolerant so I can't eat as much greek yogurt and cheese as other people do (plus the only yogurt I actually like is whole fat yogurt) but light string cheese is also a great snack.
Excuse me? Isn't that diet food? :indifferent:
Yes it is. And not very delicious besides. But other people seem to like it. Weirdos.0 -
I also use stuff like salami for my evening snack - its harder for me because I'm not all that into sweets in general AND I'm lactose intolerant so I can't eat as much greek yogurt and cheese as other people do (plus the only yogurt I actually like is whole fat yogurt) but light string cheese is also a great snack.
Excuse me? Isn't that diet food? :indifferent:
Yes it is. And not very delicious besides. But other people seem to like it. Weirdos.
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Well I was supervised during my workout B today - second time through - and realised that my form has been rubbish and so it's back to basics! Squats are really tough for me as I seem to have very poor flexibility and can't get down low enough. The bar is also hurting my back.. I'm trying a variation suggested for me so that at least I can do some kind of squat. However, with the focus on form I've realised that increases in weight will be some way off for me. I will need to focus on form before I can start really increasing the weight each workout. I can't believe some of the weights you guys lift! I can't even use an empty bar for some stuff. It'll be very slow progress - I'll just need to stick with it!0
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The OHPs were HARD. I failed on 3 of the sets, so I'm going to carry on with just the bar until I can do the full 5x5.
I started so far below the bar on OHP it's not even funny.
I think I started around 30 lbs. haven't even begun using the bar yet at 55 lbs- we still have preloaded bars up to 60, I think. I have a few more workouts until I have to switch since I continue to stall there.
I am only lifting twice a week and I have a long stretch in between - Sunday through Thursday. I am DYING to get into the gym tomorrow! 0 -
We have preloaded bars as well - I quite like the novelty of using the Olympic bar
I did use the preloaded one for my DLs though, I felt I'd taken the bar time up quite enough.
And my shoulders have always been rubbish - any improvement is awesome for me!0 -
NEWBIE to lifting! Just starting this week. Starting with the empty bar as highly reccommended by everyone and adding 5 lbs each week. Excited to see where I am in a couple of months!
Welcome to the group! I'm not sure if you have an iPhone, but if you do there is an AWESOME app for StrongLifts! It might work on android too, not sure though 0 -
Well I was supervised during my workout B today - second time through - and realised that my form has been rubbish and so it's back to basics! Squats are really tough for me as I seem to have very poor flexibility and can't get down low enough. The bar is also hurting my back.. I'm trying a variation suggested for me so that at least I can do some kind of squat. However, with the focus on form I've realised that increases in weight will be some way off for me. I will need to focus on form before I can start really increasing the weight each workout. I can't believe some of the weights you guys lift! I can't even use an empty bar for some stuff. It'll be very slow progress - I'll just need to stick with it!
You might surprise yourself in your progress! Watch Mark Rippetoe videos on form and practice what he says and you'll have it down in no time. Mehdi also has full SL workouts on youtube showing form so I would recommend watching those as well. Conquer the mind and you will conquer the body! YOU CAN DO THIS!0 -
Blah - I tried to do a 1RM with a PR today on my deadlift. I failed. Then I took 5lbs off, and failed again. My deadlift workout went like this:
1x8x85
1x5x105
1x3x125
1x140
1x160
1x180 (fail)
1x175 (fail)
:grumble:
Um, I did FINALLY complete 5x5x60 on the OHP, though :drinker:
Then I did 3x5x190 Rackpulls, 3x10x35lb plate hyperextensions, and 3x10 hanging situps. Then I packed up my broken ego and came home.
There isn't an app for android, last I checked...but there is a similar one called Strong Log. I prefer my little pink notebook though, lol.
I MUST get to the hardware store and get some washers for fractional weights before my next OHP workout.0 -
Blah - I tried to do a 1RM with a PR today on my deadlift. I failed. Then I took 5lbs off, and failed again. My deadlift workout went like this:
1x8x85
1x5x105
1x3x125
1x140
1x160
1x180 (fail)
1x175 (fail)
:grumble:
Um, I did FINALLY complete 5x5x60 on the OHP, though :drinker:
Then I did 3x5x190 Rackpulls, 3x10x35lb plate hyperextensions, and 3x10 hanging situps. Then I packed up my broken ego and came home.
There isn't an app for android, last I checked...but there is a similar one called Strong Log. I prefer my little pink notebook though, lol.
I MUST get to the hardware store and get some washers for fractional weights before my next OHP workout.
I'm not sure if you have already sourced the washers for fractionals or not, but I did take a look at Home Depot and I wasn't able to find any that had a 2" hole.....hence the reason I went with the masking tape lol
Great work on the OHP! The DL will come...it's that OHP that's the real b!tch lol0 -
My fractional weights came in! Going to start loading up tomorrow!0
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Someone on a thread recommended LiftBig for Android - haven't played with it yet but it looks great.0
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I used both liftbbig and strong log. I prefer liftbig. They're both free, so you really can't go wrong.0
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Hi ladies!! I am going to start stronglifts next week! I wanted to join because dang...I did not see hardly any info out there on how women were suppose to go at this! I have been on my journey only one week now. Worked out almost everyday and lost 3 lbs. However, I talked to HeyItsDan or whatever and he recommended doing Strong Lifts. My parents are former body builders so knowing that there IS a better way than what I was doing, is such a relief! Nice to meet you all0
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NEWBIE to lifting! Just starting this week. Starting with the empty bar as highly reccommended by everyone and adding 5 lbs each week. Excited to see where I am in a couple of months!
Welcome to the group! I'm not sure if you have an iPhone, but if you do there is an AWESOME app for StrongLifts! It might work on android too, not sure though
Thank you so much!!! I have an iPhone and I am going to look for it now. Thanks for the welcome!0 -
Someone on a thread recommended LiftBig for Android - haven't played with it yet but it looks great.
I've been using LiftBig - I really like the interface, it's really easy to set up and tells you the weights you should be using on each workout. I really like it!0 -
Had to share my experience last night at the gym, I finally failed on my bench press - last rep of my last set, I knew it was coming!
Squat: 105 5x5
row: 70 5x5
bench press: 75 5x5
Last night I was doing my SL routine and I knew I was going to be near fail on my bench press after my first set. This was also the moment I've been dreading - I had to ask a guy to spot me. I had to talk to one of the beefcakes. It took me a few extra breaths - but there were a couple guys just shooting the *kitten* by the squat racks and I finally got up the courage to just ask them "Hey sorry - but can one of you spot me?" and they were so incredibly nice about it. The guy who ended up helping was actually like "I think it's awesome when I see a girl in here using barbells because it never happens and it's the best workout". He helped me through the rest of my four sets - the entire time - and now I know that I can do it. And yeah - I think that there is no reason in the world to be intimidated anymore because they are just in awe of us and what we are trying and can do.
Probably one of my best experiences weight lifting wise.0 -
Had to share my experience last night at the gym, I finally failed on my bench press - last rep of my last set, I knew it was coming!
Squat: 105 5x5
row: 70 5x5
bench press: 75 5x5
Last night I was doing my SL routine and I knew I was going to be near fail on my bench press after my first set. This was also the moment I've been dreading - I had to ask a guy to spot me. I had to talk to one of the beefcakes. It took me a few extra breaths - but there were a couple guys just shooting the *kitten* by the squat racks and I finally got up the courage to just ask them "Hey sorry - but can one of you spot me?" and they were so incredibly nice about it. The guy who ended up helping was actually like "I think it's awesome when I see a girl in here using barbells because it never happens and it's the best workout". He helped me through the rest of my four sets - the entire time - and now I know that I can do it. And yeah - I think that there is no reason in the world to be intimidated anymore because they are just in awe of us and what we are trying and can do.
Probably one of my best experiences weight lifting wise.
I failed on my BP yesterday too...only at 57# but last rep, last set too!
That's so awesome that you had a great experience with the big dudes....guess they aren't so scary after all!0 -
Hi ladies!! I am going to start stronglifts next week! I wanted to join because dang...I did not see hardly any info out there on how women were suppose to go at this! I have been on my journey only one week now. Worked out almost everyday and lost 3 lbs. However, I talked to HeyItsDan or whatever and he recommended doing Strong Lifts. My parents are former body builders so knowing that there IS a better way than what I was doing, is such a relief! Nice to meet you all
Welcome to the group! You will love the SL program!0 -
Welcome!! This is a wonderfully supportive group you have found, these women are fantastic.
I was this >< close to asking for a spotter on my bench. I think I will do 70# again next time and then see how I feel.
I freaking love my gym. Well sort of.
I want to tell you how the other half live. This morning, there were about eight women in the free weight section and 12 men. That's normal. :happy: But - two of them were young, tiny... and STRONG. Hated them. I actually felt far more intimidated by them than I did by the men! They did their entire workout on the platform attached to the squat rack, even when they were doing high rep dumbbell work, so I am never, ever feeling guilty about taking up a rack again. Yeah, so this morning, women were using three of the four racks, and I never saw a guy come near the fourth. :laugh: Anyway - maybe all men isn't so bad! (Interestingly, there were an equal number of men and women using the machines and the cardio equipment. I belong to the world's most egalitarian gym!)
I decided to do squats and rows without shoes on today. It rocked my socks! <yes, pun intended. groan> But really, it was a definite improvement. I'm going to get a pair of Chuck's and see which feels better. And nobody looked at me twice. (Who would with Barbie and Skipper working it out? ) I dropped my squats all the way down to 65#. Still hurt a little on my fifth rep but totally bearable. I am just going to keep the weight really low until it starts feeling better. I practiced my form all over the gym during rests and turned sideways with the bar to check it out, and I really think it's fantastic. :laugh:
I graduated to the bar for rows at 70 and it actually felt better for whatever reason.0 -
Oh question: do any of you drag a bench into the squat rack for your bench press, instead of asking for a spot? I'm not exactly sure how that would work since the bar comes so low anyway, but I know I've seen it recommended.0
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Oh question: do any of you drag a bench into the squat rack for your bench press, instead of asking for a spot? I'm not exactly sure how that would work since the bar comes so low anyway, but I know I've seen it recommended.
I've been thinking of doing this if nobody is available.....I'll let ya know!0 -
Oh question: do any of you drag a bench into the squat rack for your bench press, instead of asking for a spot? I'm not exactly sure how that would work since the bar comes so low anyway, but I know I've seen it recommended.
I moved the bench over to the powerrack the first time I thought I might fail. I didn't like it because the catch bars were either too low (it would crush my chest/face anyways) or too high (couldn't get low enough to make contact with my chest without the BB catching.
Anyways, if I feel like I am going to fail, I don't do that rep. Or I do it, and do the roll of shame...since I have no shame, lol. I have only had a spotter like twice since I've started at my gym.
Sarah - I deadlifted barefoot once, I got a couple weird looks...but oh, well. It was deadlift day, and I didn't have my weight shoes with me, just my running shoes...which are too thick/squishy for me. So, I just kicked them off. It was awesome! I usually lift in my new balance minimus, but I would like trying to squat barefoot...0 -
Sare, I lift in my Converse One Stars that I got from Tarjay...a bit cheaper than actual Chucks.
Speaking of, I was such a hot mess on Tuesday...I forgot socks and a pony-holder. Fortunately, I had some bobby pins that held my hair back, but I lifted in my Cons sans socks...it was strange.
I'm heading to the gym during my plan today...this will make 3 trips to the gym in a week, which hasn't happened in a long-azz time.0 -
I'm saving that quote. Great! Very inspirational. :-)Conquer the mind and you will conquer the body! YOU CAN DO THIS!0 -
I think I said this before, but I feel like my squats are best in my Converse and my deadlifts can go either way but I might actually prefer bare feet. But really aside from Squats I don't find a big difference between the two - I've never done any of it in real shoes though. I don't even own real shoes. Hate em. I never wear shoes if I can avoid it, I wear flipflops or my Vibrams. But squatting in a hard soled shoe is really so superior.
A_v - next time you go for a PR I'd probably do less test reps - you had done so much work close to your 1rm that by the time you got up to 180 you were probably just too tired. next time go stragiht to 180 (After warmup) and see if you can do it.0
