February Check-n-chat: Bada$$ B!tches do it with barbells
tameko2
Posts: 31,634 Member
New month, new thread. Goals for the month? Or whatever?
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Today workout A came around again and I managed:
Squat: 45kg (99lbs - next time is over 100!)
Bench: 30kg (66lbs)
Row: 32.5 kg (71.5lbs)
For some reason, I wasn't really feeling it - maybe it was waiting around for the squat rack than I had expected for a Sat afternoon.
I read in another thread about the problem of wearing running shoes whilst lifting. Today my weigh was such that I started to notice how it made me tilt in my squat, so I went for it and did my sets without my shoes and noticed a big difference. Thanks for the tip!0 -
My goal this month is to lose 10lbs lifting and running.
I also want to continue to add 5-10lbs a workout through the next week and then start to modify (deload).0 -
Love the name!0
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My goal this month is to lose 10lbs lifting and running.
I also want to continue to add 5-10lbs a workout through the next week and then start to modify (deload).
why do you want to deload? If you can add, keep adding.0 -
Hell yeah they do. :glasses:
Goal: to lift 11 times this month. I have a pregnant, not-working-out friend coming in for a week, so I want to make sure I don't let that derail me. I've had success in the past with hitting numbers when I announce them to the universe, so there's the number.0 -
Shambling a bit today. Came back to the program Tuesday after a 6 week break to focus on completing Zombies, RUN! 5K Trainer. Some soreness yesterday, but lifted again last night anyway. Didn't deload near enough on my squat to compensate for the break, judging by the incredible PAIN in my hamstrings today.
Every time I have to endure this, I remind myself that the easiest way to prevent beginning soreness is QUIT STOPPING!!!!
Trying to continue with the running along with the lifting, three times a week each, alternate days. Yes, that means I have to run tonight. <<<wimper>>>
Advil + Foam Roller = my best friends for the next several days!
And I love the topic name, too!0 -
if time and energy allows, you might want to try running AFTER you lift and then having genuine rest days in between. IF not every day, then some days.0
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if time and energy allows, you might want to try running AFTER you lift and then having genuine rest days in between. IF not every day, then some days.
Interesting. Can you say more? This would make my life significantly easier, but I feel like I've always read to limit my cardio on lifting days.0 -
if time and energy allows, you might want to try running AFTER you lift and then having genuine rest days in between. IF not every day, then some days.
Interesting. Can you say more? This would make my life significantly easier, but I feel like I've always read to limit my cardio on lifting days.
I'd like to know this as well!!0 -
if time and energy allows, you might want to try running AFTER you lift and then having genuine rest days in between. IF not every day, then some days.
Interesting. Can you say more? This would make my life significantly easier, but I feel like I've always read to limit my cardio on lifting days.
I'd like to know this as well!!
Leg strain, mostly. You're not giving them a break and your squats will start to suffer from it. I mean, this is assuming that your primary exercise goals are strength improvement. Your runs are gonna suffer from doing them after you are tired from lifting though, so .... yeah. Its a choice you have to make.
Also like everything, results vary by both individual and situation. Some individuals do better recovery one way vs the other, and someone who has been running a long time will probably not feel like running is all that leg-straining provided they aren't doing something ultra strenuous like hill sprints or stairs and provided they aren't doing abnormally high mileage (like pushing their mileage up). but someone who just finished a 5k program and is working on increasing mileage probably still finds it pretty hard on the legs - so in that case you're talking about 6 days of leg strain a week. Pretty brutal. Even people who squat daily (yes its true) don't do maximal days every day, they do lighter sets and heavy sets and minimal sets and what not.0 -
Hm, haven't really thought about February goals. It's an even 4 weeks, which will put me through week 7 of the program, but I'm starting to limit the weight that I'm adding. I guess instead of weights, my goal is to not miss a workout (especially for **** reasons). I also want my *kitten* to be smaller :laugh:0
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my goal is 10-15 lbs loss plus 10-20 pounds added to my lifting amount
question : so far SL has been no struggle but I know as I progress so will the challenge. but remember I'm also triathlon training and each week something suffers because basically I try to lift Mon Wed Fri then do swimming , cycling and running Tues Thurs Sat . Do you think I would be ok doing swimming AFTER SLs on M-W- F? so far I know I couldn't do it before but I'm not totally pooped after. my only long swimming day is Saturdays when I gave lessons. in Tues & Thurs I focus on breathing and strike technique meaning I don't worry about laps on those days. thoughts?0 -
Im just starting this program today. So lets go with a goal of 2 lb losts and 1/2" off my abdomen.0
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Yay February thread!!
My goals this month: walk over 10,000 steps every single day. keep weightlifting. Use my aerobics groupon that I got for Christmas. When that is finished, I think I might look into zumba and/or self defense classes. Keep decreasing bodyfat, especially on my thighs and butt.
I did workout A last night and it was not great.
1) I was supposed to go up to 60 pounds but I messed up and realized I only did 55 pounds for the squat and row again lol
2) I'm lifting at home and we have the bench and bar and plates, but no squat rack (small 1-bedroom apartment, no room). This wasn't a problem when the weight was lighter but I may need a rack to keep increasing the weight. So on the bench press I switched from a bar to dumbells, and I couldn't get 60 pounds up because dumbells are harder to balance. So I deloaded to 50 pounds to work on the form. I don't want to pay for a gym membership so this was discouraging.
3) Now today, my shoulder and neck are hurting and my arm and hand are tingling. I've had radiculopathy/muscle spasms in that area for 7 years, and I'm concerned that doing Stronglifts is going to make it worse again. So I don't know what to do. My main goal is to lose body fat in my thighs and butt, and everyone (you guys and others) say lifting heavy is the way to do that. But I'm not sure I can or should be lifting heavy with my shoulder problem. I just googled "weightlifting and pinched nerve" and a lot of people on the bodybuilding.com forums said you simply shouldn't be lifting.
So I'm frustrated - your thoughts/help are welcome please. If there are other things I can do to reach my goal I'd love to know.0 -
I restarted the program this week so my goals this time are to finish the program and to get back to the weights I was lifting when I quit the last time. I was having problems in my right hip/lower back that was exacerbated by squats and deadlifts. I found some stretches that have really helped and I'm planning on walking more to keep things loose. My other, non-strength related goal is to close out my diary everyday. I almost always fill it out but don't always close it.0
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if time and energy allows, you might want to try running AFTER you lift and then having genuine rest days in between. IF not every day, then some days.
Interesting. Can you say more? This would make my life significantly easier, but I feel like I've always read to limit my cardio on lifting days.
I'd like to know this as well!!
Leg strain, mostly. You're not giving them a break and your squats will start to suffer from it. I mean, this is assuming that your primary exercise goals are strength improvement. Your runs are gonna suffer from doing them after you are tired from lifting though, so .... yeah. Its a choice you have to make.
Also like everything, results vary by both individual and situation. Some individuals do better recovery one way vs the other, and someone who has been running a long time will probably not feel like running is all that leg-straining provided they aren't doing something ultra strenuous like hill sprints or stairs and provided they aren't doing abnormally high mileage (like pushing their mileage up). but someone who just finished a 5k program and is working on increasing mileage probably still finds it pretty hard on the legs - so in that case you're talking about 6 days of leg strain a week. Pretty brutal. Even people who squat daily (yes its true) don't do maximal days every day, they do lighter sets and heavy sets and minimal sets and what not.
After graduating from the 5k trainer, I hoped I could run 2mi, minimum, 3x per week and go for strength gains with SL 3x week for the next 8 weeks. Then shift gears back to gaining endurance. I want to race in a 5k or two before RUN FOR YOUR LIVES! at the end of May (A post-apocalyptic themed zombie-infested obstacle 5k run.)
Thought I would switch to lifting 2x per week, running 4x for March and April, then just run hard-core in May (regular runs plus hills, sprints, speed drills, etc), up until race-day. Nice 2 week vacation to follow!
The leg fatigue was why I took the lay-off in the first place. I thought I could master the running then add back the lifting, since it didn't work at all the other way around. Not sure how it would work to run after my sessions, since I'm usually noodle-legged by the end of it. I'm sure game to give it a try, though! Thanks! Let you know how I fare!0 -
Hells yeah we are some BADA$$ B!TCHES up in here!!!
Ahhh for February goals.....well I will finish my first cycle of SL this month at the end of the 3rd week so I plan to take the last week of February as a slight deload....not huge but just a little bit of a break.
After the cluster fu*k at the beginning of the month, I am also waiting until the end of the month to take my measurements. My main goal is to see some sort of progress regarding loss of body fat.
I will continue to eat between 2000-2200 calories (increase from 1800 when I saw no results).
As for weights.....upper body I just want to progress, I'm not even sure what is reasonable right now! For squats I would like to be at 150# and same for DL!0 -
Failed my OHP last night of 70 lbs. so my goal is to defeat that *kitten*!! And my BR of 95 lb tomorrow I know is going to kick my butt so that is going to be a goal in Feb. as well!0
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Vegas your enthusiasm is catching!
It's great to see so many new posters. Welcome (or back) to the party.
My goals for the month are:
Squat: 5x5 125
Bench: 5x5 90
Rows: 5x5 90
OHP: 5x5 72
Dead: 1x5 160
I've read that appearance is a consequence of fitness, so I'm sure I'll lose weight/inches eventually. My main goal is to up my BadA$$ery. I'm eating at a slight deficit(i think,) but if i stall too much on my lifts I might go to maintenance. I'd rather take all the advantage I can from noob gains, and lose fat later.0 -
My goals, as of now, for the month of Feb.
Wear fitbit daily, get in at least 10,000 steps/day.
Run a 5k (treadmill) in under 35 minutes.
Maintain weight.
Do yoga at least once per week.
And depending on my prognosis this afternoon, I will add some weight goals, if allowed.0 -
Yeah I'm gonna keep running in February too.0
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Thanks fittree! I love the BADA$$ERY!
BADA$$ *****ES COMMITING SOME SERIOUS BADA$$ERY UP IN HERE! :drinker:
I actually did forget one thing....do any of you yogi's have a recommendation for a beginner yoga DVD? This is something I would like to incorporate but I'm afraid I need a DVD to get started!
Thank you! :flowerforyou:0 -
Thanks fittree! I love the BADA$$ERY!
BADA$$ *****ES COMMITING SOME SERIOUS BADA$$ERY UP IN HERE! :drinker:
I actually did forget one thing....do any of you yogi's have a recommendation for a beginner yoga DVD? This is something I would like to incorporate but I'm afraid I need a DVD to get started!
Thank you! :flowerforyou:
I don't have a DVD but I have Yoga apps that I use and like
not sure if its on iTunes but in android it's called daily yoga0 -
I'm not making specific goals. Now that I'm 50 I have decided that I don't need the extra stress from not reaching goals. However this month I am thinking about go kaleo's body recomposition blog post. So I'm eating a lot (as much as I can without gaining), running later on lifting days and taking rest days. I want to increase my lifting weights as much as I can.
Today I broke through the dreaded 65lb overhead press!!! I tried doing warm ups to sneak up on the 70lbs but it didn't work. What did work is adding my 1 lb wrist weights! so I pressed 67lbs 5x5!! I did rest for the full 5 mins because it was hard. But I wanted that increase so bad!!
I squatted 120 and
Dead lifted 155!!! it was hard. I don't know if I will be able the increase the next time but the most important thing is that my back is ok!! I warmed up on the deadlift as well. I think it really makes a difference for me.
I guess one goal is to try to keep my son doing strong lifts as well. He uses dumbbells and has injured his arm at aikido so even if he just does really light weights, or body weight it is just the habit I want to keep going.0 -
Thanks fittree! I love the BADA$$ERY!
BADA$$ *****ES COMMITING SOME SERIOUS BADA$$ERY UP IN HERE! :drinker:
I actually did forget one thing....do any of you yogi's have a recommendation for a beginner yoga DVD? This is something I would like to incorporate but I'm afraid I need a DVD to get started!
Thank you! :flowerforyou:
I don't have a DVD but I have Yoga apps that I use and like
not sure if its on iTunes but in android it's called daily yoga
I just looked it up and it apparently costs quite a bit of $$ to get anything good off it....iPhone version anyway? Ugh lol
@ Fisher.....awesome work! Those 1lb weights make all the difference hey?! I also read the body recomp blog on gokaleo and it resonated with me as well. I'm not going crazy, but my decision to eat more is certainly being reinforced between her and Martin Berkhan. I have reduced my hard cardio and am walking instead and I feel way better during my SL workouts
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I'm not really a fan of the current incarnation of bodyrock, however, I think Teesha (sp?) the yoga lady on there does really well with explaining stretches/poses and how it should look, what to look out for, etc. And its freeeeeeeeee. Just be prepared for a lot of T and A and V. /shudder
ETA: Fisher doing werk on the OHP. Totally motivating me to make sure I hit my 5x5 OHP at the gym tonight. I'm going to tell the bar "I WANNA BE LIKE FISHERRRRRRRRRRRRRRR."0 -
Woo, nice goals all around. And yay for bada$$ barbells!
My goal this month is just to keep going with the SL5X5, and adding weight.. here's how I've progressed so far, 3 weeks in:
Squat: 45 > 65
Deadlift: 50 > 90
Bench: 30 > 55
Row: 30 > 50
OHP: 30 > 40
Also try to stay reasonably close to my cut (I've been going closer to TDEE on rest days). Also would like to start doing hill sprints on one or two off-days. Goal is to see some small, visible results re: bf% by the last week of February. 0 -
My goal this month is to lose 10lbs lifting and running.
I also want to continue to add 5-10lbs a workout through the next week and then start to modify (deload).
why do you want to deload? If you can add, keep adding.
I don't want to deload, but I can tell that I am getting close to having to. I can still get the bar up but the exercises are much more challenging now. Just hoping that I don't have to deload until after week 3.0 -
3) Now today, my shoulder and neck are hurting and my arm and hand are tingling. I've had radiculopathy/muscle spasms in that area for 7 years, and I'm concerned that doing Stronglifts is going to make it worse again. So I don't know what to do. My main goal is to lose body fat in my thighs and butt, and everyone (you guys and others) say lifting heavy is the way to do that. But I'm not sure I can or should be lifting heavy with my shoulder problem. I just googled "weightlifting and pinched nerve" and a lot of people on the bodybuilding.com forums said you simply shouldn't be lifting.
Ok so first thing is - anytime you do dumbbells, assume you'll be doing way less. Dumbbells are harder to stabilize than a barbell.
Second - dumbbells are a LOT harder to stabilize than a barbell. And thus I find I am MUCH more likely to tweak something with them. Again, go light. I realize that's a repeat of the above, but ...yeah.
also bodybuilding.com is not a very reliable source of information. There IS good information there but there's also lots of crap or lots of stuff that doesn't apply to beginners.
So anyway, third - There is a right way to bench and a lot of wrong ways, but the bench press is probably the number one most easy way to injure your shoulders if done wrong. The reason is because if you don't set up your form correctly in the first place, your shoulders end up taking a bunch of rotational strain instead of your chest. Look at this again:
http://www.bodyrecomposition.com/training/bench-press-technique.html
And pay particular attention to how her shoulder blades lay against the bench. The back arch is INDICATIVE of this being done correctly -- it took me a long time to understand this, but the back arch itself is not exactly important, the lower back arch is just what happens when you keep your butt on the bench and you have your shoulders/shoulder blades/upper back in the RIGHT position.
so fourth - given your space constraints, one of these is probably your best option. http://www.amazon.com/Valor-BD-3-Squat-Stands/dp/B002CNIML2 although a squat RACK would be better (but take up more space).0 -
So anyway, third - There is a right way to bench and a lot of wrong ways, but the bench press is probably the number one most easy way to injure your shoulders if done wrong. The reason is because if you don't set up your form correctly in the first place, your shoulders end up taking a bunch of rotational strain instead of your chest. Look at this again:
http://www.bodyrecomposition.com/training/bench-press-technique.html
And pay particular attention to how her shoulder blades lay against the bench. The back arch is INDICATIVE of this being done correctly -- it took me a long time to understand this, but the back arch itself is not exactly important, the lower back arch is just what happens when you keep your butt on the bench and you have your shoulders/shoulder blades/upper back in the RIGHT position.
Ooh, this is great. Thank you! I needed this too. :flowerforyou:0
