February Check-n-chat: Bada$$ B!tches do it with barbells
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Woo-hoo, look at all us Canadians!
Impressed with you ladies ALL kicking some major *kitten* in your workouts!!
I'm in Toronto! Woot woot! We're all bada$$!
Yep me too. Prince George, British Columbia0 -
On a sad note, I was experimenting today during my OHP, and I realized that I have not been engaging my core for any of my lifting. A) Holy hell my abs hurt.
I have seriously missed out on 6 weeks of core work. ****. Oh well. It's on like donkey kong!
Hey Girls,
My V Day could be better. Got better from one flu for about 4 days only to be hit by another. Lucky day though. I sent in my story about how I sprained both my knee and ankle slipping on ice last year for a Valentines rescue radio contest and we won. Got $50 GC to Ric's Grill Restaurant and another $50 GC for a beauty salon. Whoopee!! Hubby and I now have a hot date without kids Saturday night.
SL today sucked because my muscles haven't recovered and when I realized during my warm up set at 60lbs how exhausted my muscles felt and how there was no way in &$@$ that I could do an 80lb squat I abandoned squats altogether.
Do you guys continue doing your squat reps even if your muscles are still tired from the last workout? Do you push through when your under the weather?
I did do my bench press easily at 55 so ill be upping to 60 next time.
Barbell rows are still awkward and the PT suggested I just let the bar hang in the air while I do my rows rather than putting it back to the floor between reps. I think that could be hard on the arms so I think I will pile up weights even if people look at me funny for doing it? Also do you guys use wrist straps?0 -
zorreena: Regarding being under the weather, it really depends. If I feel really horrible, I skip it. If I feel mildly ill, I usually try and see how it goes. But sometimes it's good just to rest. I guess it's kind of like when you're sick and deciding whether to call in sick to work or not. You just have to figure out what you think you can handle.
Sorry you're sick but good job winning the stuff! That's nice!
Squats are always my toughest lift, and they definitely are the first to show my weakness when I feel off. Sometimes if I have a really tough session like that I reduce the weight dramatically and just do more reps.0 -
End of week 1: meh
Squats: 60lb 5x5
OHP: 35lb 1x5, 1x4, 30lbs 3x5
DL: 85lbs
A little bit of progress...I know I shouldn't feel discouraged by the whole process...but I do a little bit. I can't even OHP the bar yet...I have to do it on the smith machine...which is fine..but...it does make me feel like such a weakling.
Reality is I want to do this to get rid of the rest of the fat on my body...and it is scary to try something new. true story.
-the badass wannabe0 -
@zorreena....so sorry that you have been sick but yay to kidless date night and winning gc's! That's so awesome
I would suspect that if you were hit with 2 flu bugs (ugh) that you probably weren't even eating enough to have the energy to workout and your body was probably sore from being sick. I think that if it were a DOMS situation you have to power through, because working out truly helps but if you are exhausted and sore from not being able to eat and illness then you have to listen to your body. Squats are super tough and really are a whole body exercise, so it's not surprising that you had the most difficulty with them. I would do as many as you can, even if it's 3x5 instead of 5x5. If you really can't do the weight you were at before illness, then it might be a good idea to deload and work your way back up.
I'm sure some of the other ladies will respond with great advice, but these were my first thoughts!0 -
On a sad note, I was experimenting today during my OHP, and I realized that I have not been engaging my core for any of my lifting. A) Holy hell my abs hurt. I have seriously missed out on 6 weeks of core work. ****. Oh well. It's on like donkey kong!
I'm not sure who this belongs to BUT. At first I wasn't engaging my core either. I found a couple of great YouTube videos through this forum on engaging core. For Ovehead press and bench press this has made a big difference in weights I can do. Today 55 BP almost felt easy with the butt squeeze and slight arch under my back.
Glad to see you found that out too now you're sure to be an extra Bada$$ BAMF!0 -
On a sad note, I was experimenting today during my OHP, and I realized that I have not been engaging my core for any of my lifting. A) Holy hell my abs hurt. I have seriously missed out on 6 weeks of core work. ****. Oh well. It's on like donkey kong!
I'm not sure who this belongs to BUT. At first I wasn't engaging my core either. I found a couple of great YouTube videos through this forum on engaging core. For Ovehead press and bench press this has made a big difference in weights I can do. Today 55 BP almost felt easy with the butt squeeze and slight arch under my back.
Glad to see you found that out too now you're sure to be an extra Bada$$ BAMF!
The first week of SL I wasn't using my core as I should have either. The last couple weeks I have felt a HUGE difference!! And this morning I woke up and my abs hurt from workout B last night, and I think that's a great feeling 0 -
On a sad note, I was experimenting today during my OHP, and I realized that I have not been engaging my core for any of my lifting. A) Holy hell my abs hurt. I have seriously missed out on 6 weeks of core work. ****. Oh well. It's on like donkey kong!
I'm not sure who this belongs to BUT. At first I wasn't engaging my core either. I found a couple of great YouTube videos through this forum on engaging core. For Ovehead press and bench press this has made a big difference in weights I can do. Today 55 BP almost felt easy with the butt squeeze and slight arch under my back.
Glad to see you found that out too now you're sure to be an extra Bada$$ BAMF!
The first week of SL I wasn't using my core as I should have either. The last couple weeks I have felt a HUGE difference!! And this morning I woke up and my abs hurt from workout B last night, and I think that's a great feeling
now I'm worried that I'm not engaging my core enough because my abs never hurt after.
Actually I was feeling that it all seemed to not be working...I barely was able to complete all my OHP last night..and my squats were tough...am I not pushing myself enough? I used the new form for the deadlifts and didn't have any back twinges...maybe I just need to settle down, take my two days off..and not over think things...oh wait!! that is genetically impossible for me NOT to over think things!!! ack. 0 -
Definitely don't over think things!
At the beginning I totally felt like WTF, I don't feel anything, but eventually you will and it gets HARD lol Just really use this time to focus on form and don't get discouraged if you read about something that you *should* have been doing....just file it away, or make a note of it, and then apply it during your next workout 0 -
Someone had mentioned the core and like Vegas said, it just made me more aware of it. I think the more I worked/improved my form, the more muscles I started engaging. At first I thought WTF, too, but I just ended week 4 last night and just now am starting to feel changes and it's getting harder! (but I'm getting stronger!!) :bigsmile:0
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End of week 1: meh
Squats: 60lb 5x5
OHP: 35lb 1x5, 1x4, 30lbs 3x5
DL: 85lbs
A little bit of progress...I know I shouldn't feel discouraged by the whole process...but I do a little bit. I can't even OHP the bar yet...I have to do it on the smith machine...which is fine..but...it does make me feel like such a weakling.
Reality is I want to do this to get rid of the rest of the fat on my body...and it is scary to try something new. true story.
-the badass wannabe
I've been at this since the first week of Jan. and it's about where I am, so don't sell yourself short. Your startpoint was probably way higher than mine.
Squat: 65 5x5
OHP: 40 1x3, 35 5x5 (deload and incrementing 2.5 going forward. I suck at these.)
DL: 105 1x50 -
Thank you guys, I confess I need the encouragement...rough day all the way around. I'm not giving up, I don't give up...but I don't like being a whiney *kitten* either...
-badass wannabe0 -
Great lifts everyone.
Vegas I'm so happy you found some real Canadian friends instead of just fake me:laugh: I was joking around with my bf the other day about how it's weird to me that everything here has an English name. I'm used to all the cities/rivers/etc being French or Chippewa. The best are the ridiculous mishmash of both though.
My knee is on the mend, and I'm getting over a cold. I'm going to go to the gym later, and be the lady on the recumbent bike going all slow and playing on my phone that everyone posts about in those "gym pet peeve" threads.:devil: I've read after initial injury it's best to try to get blood flow to the area so that's my aim! :bigsmile: Hoping to do a lifting workout of some kind on Monday. Even if I have to deload to 5# dumbbells!
ETA: I think part of my success with the OHP is I talk mad **** to the bar before I start each set.0 -
Great lifts everyone.
Vegas I'm so happy you found some real Canadian friends instead of just fake me:laugh: I was joking around with my bf the other day about how it's weird to me that everything here has an English name. I'm used to all the cities/rivers/etc being French or Chippewa. The best are the ridiculous mishmash of both though.
My knee is on the mend, and I'm getting over a cold. I'm going to go to the gym later, and be the lady on the recumbent bike going all slow and playing on my phone that everyone posts about in those "gym pet peeve" threads.:devil: I've read after initial injury it's best to try to get blood flow to the area so that's my aim! :bigsmile: Hoping to do a lifting workout of some kind on Monday. Even if I have to deload to 5# dumbbells!
ETA: I think part of my success with the OHP is I talk mad **** to the bar before I start each set.
Awww tree....you are also my real friend. I just assumed you were in Canada because we have lots of you here
But while I'm at it....where are you from? :laugh:
And yes...talking *kitten* to the bar helps a great deal!0 -
ETA: I think part of my success with the OHP is I talk mad **** to the bar before I start each set.
Ok, I so need to try this.
I was worried earlier that I tweaked my knee, but as I was walking to my car, I feel like I almost slightly hyperextended my knee. It hurt pretty bad, but I could still walk the mile to my car, so it's not that bad. What the hell. I can't even walk right. I think the left leg is just defective (broke that ankle back in August too). Grr. Hopefully it'll be ok tomorrow because I have a date with an arc trainer. Can't skip the cardio since I also have a brewery tour tomorrow!0 -
Vegas, that's awesome that you got rows down. Was there a video or description that was particularly helpful? I just really think that my form is ****e on those.
I actually came across an article on the SL website in Mehdi's archive that links to a video of Glen Pendlay explaining proper form and that is what really triggered it for me. Up until yesterday I had also pulled from the lowest setting on my rack, rather than the floor and yesterday I stacked plates and went from the floor. Another thing that I think helped is that he explains how to arch your back and that made a HUGE difference!
I weeded through the archives and found the link! YAY ME! Honestly though, he has some GREAT information in there...I highly recommend everyone to take a poke around. I just wish that he continued on with it!
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
I love this video! I like the idea of learning from the actual guy the lift is named after so it doesn't get watered down.
I went up to 50lb on Squat, Bench and rows. Not a miracle but I felt I was ok and I didn't need to wait till monday to increase. I did lots of warm ups. Adding the 1 lb wrist weights and the ring that holds on the weights. I like progressing. even if I am back at the beginning. I am trying to really focus on form and breathing. I think last time I was just practicing. This time I want to do it slowly so I don't hurt myself again. About engaging the core. I was trying to do that when I hurt my back. Clearly I was doing it incorrectly.0 -
About engaging the core. I was trying to do that when I hurt my back. Clearly I was doing it incorrectly.
Ha. That's hilarious. Thank you for making my day brighter. :laugh:0 -
Great lifts everyone.
Vegas I'm so happy you found some real Canadian friends instead of just fake me:laugh: I was joking around with my bf the other day about how it's weird to me that everything here has an English name. I'm used to all the cities/rivers/etc being French or Chippewa. The best are the ridiculous mishmash of both though.
My knee is on the mend, and I'm getting over a cold. I'm going to go to the gym later, and be the lady on the recumbent bike going all slow and playing on my phone that everyone posts about in those "gym pet peeve" threads.:devil: I've read after initial injury it's best to try to get blood flow to the area so that's my aim! :bigsmile: Hoping to do a lifting workout of some kind on Monday. Even if I have to deload to 5# dumbbells!
ETA: I think part of my success with the OHP is I talk mad **** to the bar before I start each set.
I am that lady ALL the time - not on the bike because I notice I just totally stop pedaling, but on the elliptical I do it. I LOVE it because I feel like yelling 'THATS RIGHT BITCHES, JUDGE ME! I COULD DEADLIFT YOU! RAWWWR!!"0 -
Vegas I meant I'm a fake Canadian, not a fake friend! I'm from Michigan, but I live in Pennsylvania now. :laugh:0
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Vegas I meant I'm a fake Canadian, not a fake friend! I'm from Michigan, but I live in Pennsylvania now. :laugh:
Bahahaha clearly my humor gene was on vacation when I read your original post then :laugh:0 -
Everyone's a fake Canadian. Its not a real country.0
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I am that lady ALL the time - not on the bike because I notice I just totally stop pedaling, but on the elliptical I do it. I LOVE it because I feel like yelling 'THATS RIGHT *****ES, JUDGE ME! I COULD DEADLIFT YOU! RAWWWR!!"Everyone's a fake Canadian. Its not a real country.
Ok, Tameko is officially my hero. Again, since she's a lifting beast.0 -
Nice long thread as usual ladies. Congrats to all the great lifting! Looking really bada$$ and all that!
Am on last day of severe strength training (new mountain bike arrived Valentine's Day woot!), so am going to attempt to push past my final heavy lifting totals to get new ones for reps or do a one rep max day. Not sure which yet. The new gym with extra racks beckoned sorely to me and as the cost is half what my current gym is, am going to do the heavy stuff in there later and use the gym with the pool for the first month of traithlon/tough mudder training...then it's new gym, bike, outdoor lake swimming and lots more cardio for me. Wetsuit here I come!
Have a great weekend all!0 -
Week 11 done! I can't believe I only have one more week in cycle 1....and to be honest I'm really looking forward to a deload week between cycle 1 and 2!
Squat 5x5 @ 145#
Bench 5x5 @ 61#
Row 5x5 @ 80#
OHP 5x5 @ 52# (took me 3 workouts to FINALLY get this! I deloaded due to form as before I was doing a push press which is not proper technique for OHP...according to Mehdi)
Deadlift 1x5 @ 155# (this was HARD!!!!!)
Happy Saturday all :bigsmile:0 -
Everyone's a fake Canadian. Its not a real country.
What a coincidence, I have made the long trip from Seattle to Vancouver and am now surrounded by fake Canadians. :laugh: :laugh: Have a mini-plan of split squats and pushups and dips to keep up the workouts while pigging out on donuts and beaver tails. :drinker:0 -
Don't forget the syrup!!0
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Am I doing the right thing?
My story: I did SL Nov-Dec, then took a layoff to concentrate on getting thru a 5k trainer. Had tried to do both together before, and simply. could. not. do. it!
Did a strength circuits routine 3 days a week instead, and I finished Zombies, RUN 5k trainer in late January and restarted SL, right where I left off.
The first three workouts went well. I switched from running on the in-between days to running right after lifting due to leg fatigue, as suggested to me on this board. But then I bonked. And bonked again. Suddenly, I couldn't even make it throught the warm-up squats with an empty bar!
I'm 46, 5'11", 156#. I eat at TDEE or just below. I have been exercising regularly for the past 2 years, lifting heavy on/off for a year, and haven't had a significant break in over 4 months. I had one coming up, but ladies, I don't think I'm gonna make it!
Hubs said it's clear that I have simply overtrained, and suggested 2 full weeks of recovery, only moderate walking and yoga or tai chi for exercise.
Thought? Opinions? Rude remarks?
BTW: I am totally humbled and in awe of the progress I read from some of you on this thread! When I get all growed up, I wanna be a Bada$$ B!tch too!!0 -
It could be overtraining/overreaching. But I think the sudden and super dramatic fall off is very odd in that case, and that kind of fall off always points to under-eating/under-sleeping for me personally.
2 bad sessions doesn't mean overtraining though - you'd start to see a falloff before then I'd think. Here's a long and useful article:
http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html
So you have some choices - you could:
1) do another couple sessions, keep an eye on intake and sleep to make sure they are sufficient, if those sessions are still bad, take 2 weeks off and just walk, do some lighter jogging (like run/walk the way you would have in hte earlier weeks of the 5k training), yoga, etc.
2) increase cals by 150-200 for a few sessions, or if you like eating more on workout days (exercise supresses my appetite so this doesn't work for me) try eating an extra 350 on workout days. And if you're eating sufficient dietary fat, go ahead and do mostly carbs, or carbs/fat. Your diary is set to lots of protein already so I don't think you need to worry about adding more there and I find carbs are more performance enhancing.
3) ...err. I had something for here. I will...remember it. Eventually. Probably. Oh - try dropping just ONE thing back - I'd think dial the running back, go back and do the early weeks that are mostly walking, or reduce the sessions, or both, and see what that does before you just quit EVERYTHING.
Also possibly useful but long.
http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html0 -
Am I doing the right thing?
My story: I did SL Nov-Dec, then took a layoff to concentrate on getting thru a 5k trainer. Had tried to do both together before, and simply. could. not. do. it!
Did a strength circuits routine 3 days a week instead, and I finished Zombies, RUN 5k trainer in late January and restarted SL, right where I left off.
The first three workouts went well. I switched from running on the in-between days to running right after lifting due to leg fatigue, as suggested to me on this board. But then I bonked. And bonked again. Suddenly, I couldn't even make it throught the warm-up squats with an empty bar!
I'm 46, 5'11", 156#. I eat at TDEE or just below. I have been exercising regularly for the past 2 years, lifting heavy on/off for a year, and haven't had a significant break in over 4 months. I had one coming up, but ladies, I don't think I'm gonna make it!
Hubs said it's clear that I have simply overtrained, and suggested 2 full weeks of recovery, only moderate walking and yoga or tai chi for exercise.
Thought? Opinions? Rude remarks?
BTW: I am totally humbled and in awe of the progress I read from some of you on this thread! When I get all growed up, I wanna be a Bada$$ B!tch too!!
I agree with your husband on an exercise break....especially if it has been awhile since you have had a break from ALL exercise.
What are your goals? From your profile pic it doesn't look like you need to lose anymore. Perhaps you're not giving yourself enough fuel.0 -
Great lifts everyone.
Vegas I'm so happy you found some real Canadian friends instead of just fake me:laugh: I was joking around with my bf the other day about how it's weird to me that everything here has an English name. I'm used to all the cities/rivers/etc being French or Chippewa. The best are the ridiculous mishmash of both though.
My knee is on the mend, and I'm getting over a cold. I'm going to go to the gym later, and be the lady on the recumbent bike going all slow and playing on my phone that everyone posts about in those "gym pet peeve" threads.:devil: I've read after initial injury it's best to try to get blood flow to the area so that's my aim! :bigsmile: Hoping to do a lifting workout of some kind on Monday. Even if I have to deload to 5# dumbbells!
ETA: I think part of my success with the OHP is I talk mad **** to the bar before I start each set.
I am that lady ALL the time - not on the bike because I notice I just totally stop pedaling, but on the elliptical I do it. I LOVE it because I feel like yelling 'THATS RIGHT BITCHES, JUDGE ME! I COULD DEADLIFT YOU! RAWWWR!!"
the recumbent bikes at the Y have a TV screen attached and then a thingy below that fits my tablet perfectly.... I dare someone to look at me funny reading a book or looking at a movie while exercising at a slow pace....LMAO
didnt go to gym yesterday...no real reason cept I was lazy?? I think I explained before, as long as I keep going, I can go & go & go.... as soon as I stop, its like a challenge to get going again...
took my swimming class today and set a PR... Im stoked.... back to SL on Monday though I may sale back to twice weekly as its hard to get the triathlon training stuff in otherwise0
