February Check-n-chat: Bada$$ B!tches do it with barbells
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I am 141lbs, in week 6. Right now I am up to:
[125lbs] Back squat
[65lbs] Bench press
[75lbs] Barbell row
[75lbs] Overhead Press (I use some body momentum)
[165lbs] Deadlift
What I'm excited about:
1. I can deadlift more than my bodyweight! Switching to mixed-grip made a huge difference!
2. One of my goals was to squat my bodyweight & I am getting closer
3. My trainer used fat callipers on me the other day and my body fat percentage is 19.73%. Normally online formulas & scales try to say I'm 26-29.5%.
What I'm NOT excited about:
1. My bench press. Increase in strength has been a very very slow process, but I understand this is normal. I was stuck at 55lbs for so long!
2. I used to do front squat but at 95lbs it was hurting my wrists so I switched to back squat. While it allows me to do more weight, I worry about my form. It's a bit hard to stop myself from leaning forward.0 -
Ohhhh it was hard to do my warmup weights today. I slept really poorly - AGAIN. (sigh) I need to force myself to sleep better. I wish that was a real thing that I could do. Urk. >_<
Seems like most everyone else is doing ok. *passes out*0 -
Thanks so much for the input and the article. I truly think the nutrition/sleep thing could be getting me.
I live a double life...desk-jockey 12hrs a day, active Mom of a large family the rest of the time. I was using a fitbit to gauge my at-home non-exercise activity, but stopped as I thought it was overestimating my burn. Maybe it wasn't.
I rarely sit down at home, AND on the day of the third (and worst) failure, I had kept two of my grandsons overnight while their parents were at the hospital for their brother's surgery. Probably tried to operate on cal deficit and sleep debt. No wonder I bonked!
Think I just need to get my priorties straight and pay closer attention to my nutrition and rest for a few days. Thanks so much for you replies! I'll be back...real soon!0 -
Awesome day in the gym this morning! Well, I didn't do anything particularly amazing, but it felt really good. I was worried since almost a third of my calories yesterday came from beer, and I'm two pounds down from yesterday on the scales (why hello dehydration). But, everything went pretty good.
Did squats at 65lbs, and tried to focus on keeping my core tight and knees out. They felt really good, and no knee pain. Also seemed a little easier to get the hip drive, so maybe tightening the core is helping with that. Threw up 5x5 at 75 for the bench press. It was difficult, but no failures, so that was awesome. And did rows at 65lb. They felt pretty good, but again I'm mostly feeling it in my arms. Going to keep adding on weight and see if I start feeling it in my back with higher weight (someone else had mentioned that).
Feeling really good today, and I'm going to need it. My friend is wanting to run 5k's, and she thinks I should join her. I'm out of town for the next one, but there's actually an earlier one that another friend is running (and she wants me to join). It supports colon cancer, so I'm actually thinking about doing it (I'd rather support a good cause than have my money go towards glow sticks; really a "rave run"?!). Anyways, so we're going to attempt running this afternoon (and before lunch too). Wish me luck; I'm going to need it...0 -
Ohhhh it was hard to do my warmup weights today. I slept really poorly - AGAIN. (sigh) I need to force myself to sleep better. I wish that was a real thing that I could do. Urk. >_<
Seems like most everyone else is doing ok. *passes out*
I like your new photo Tameko.
I'm sorry you aren't sleeping well. I am a chronic poor sleeper so I can relate. Your comment about forced sleep reminded me of a time years ago when my husband and I went down to Monterrey with a military pipe band (he's a piper, not in the military but I think he was a guest piper of some sort.) Anyway we were riding in these vans and the commander was ordering the men to sleep. We as civilians thought this idea was absolutely hilarious! "Company Sleep!" But since then I have thought that this idea could be useful in certain situations! I hope you get a good night tonight.0 -
Jarrettd, I bet you are not eating nearly enough. You should try increasing your calories a bit and see what happens. Sounds like you would be fine on maintenance.
Lorah, I definitely don't think you could possibly be anywhere near the upper 20s. No way.
I had a fab workout. My OHP was a mess at 65 (one arm weaker) and I had to repeat 60 this week. But I definitely felt like I was getting the form down. I threw on the big girl 45s for deadlifts and nailed it! It was "easy" enough that I think I will be able to push it out to body weight two or three Workout Bs from now. I also discovered the magical colorful plates. We have 22lbers and 33 lbers that are the same size as 45s. I used those babies for my warm ups. Eventually I'll be able to use them for my rows.
Only... 15 lbs to go? 
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@ Vegas and Lorah way awesome badassery!!! that is amazing!! I'm impressed.
My beginning of week 2
Squat - 65lb
Bench - 45lb
BR - 50lb
I think my row is bad form...:/ Gonna review the videos again..
I gained 2 lbs this week..was way frustrated, threw a pity party, then hit the gym. Onward.
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Jarrettd, I bet you are not eating nearly enough. You should try increasing your calories a bit and see what happens. Sounds like you would be fine on maintenance.
Lorah, I definitely don't think you could possibly be anywhere near the upper 20s. No way.
I had a fab workout. My OHP was a mess at 65 (one arm weaker) and I had to repeat 60 this week. But I definitely felt like I was getting the form down. I threw on the big girl 45s for deadlifts and nailed it! It was "easy" enough that I think I will be able to push it out to body weight two or three Workout Bs from now. I also discovered the magical colorful plates. We have 22lbers and 33 lbers that are the same size as 45s. I used those babies for my warm ups. Eventually I'll be able to use them for my rows. Only... 15 lbs to go?
45s!!! Awesome! You Rock!0 -
*waves*
Thanks fisher. I'm actually really good at falling asleep, generally, but I tend to wake up early and then not be able to go back to sleep.
I'm still having issues with tiredness/fatigue today even though I got a very reasonable 7-8 hours of sleep last night. I guess if it just keeps happening I'll go see a doctor and see if there's something they can do.
Julie (and everyone) - it took me AGES to figure out the rows. If you haven't been piling plates under the bar, do it, it makes it a HECK of a lot easier. Once you get it down tis a pretty great exercise, but its just plain weird to do.0 -
Hi Ladies! I have been checking this board for a while and meaning to post once I got all caught up, Boy, this thread has grown!
I have been doing SL since the 1st week of January, and I Love It! I can't believe how much strength I have gained with this program. I still mess around with the other weight machines a little, but nothing makes me feel as bada$$ as barbells.
So, I have not gotten the nerve to start bench pressing yet. I plan to in March, but I have been doing everything else. Something about having that bar in the air over me scares me. I also don't want to have one of those gawking guys in the weightroom to have to save me if I get stuck with too much weight. Yeah, I'll get over it soon.
My profile pic shows my progress for lifting through the month of January. The pic on the right are the after pic. I can't wait to post new pics after this month.
My progress so far:
Squat - 135lbs 5x5
Row - 50
OHP - 50
Deadlift - 105
Seeing all the weight that everyone is lifting with the programs makes me so happy. We are some strong women!0 -
I rocked the weight room today! A true bada$$ BAMF.
Workout B repeated from Tuesday because was under the weather. Took 3 days off from any cardio. Did Jillian michaels yoga melt down yesterday just to feel like I did something.
Here's the #'s
Squats 45x5x1. 65x5x2. 80x5x5
OHP 30x5x2 40x5x1 45x5x5. And I did a mental YIppeee! Dance because I finally did the bar and my form on this felt kicka$$
Deadlift 45x5x1. 95x5x1. 125x5x1
Also did a few other exercises to condition myself for pole dancing class.
Vegas: if you aren't already doing it work in some lat pull-ups and some reverse crunches. Holding up your body weight on that pole is more challenging than I thought. After Wednesday my whole core had DOMs and my upper back too. Vegas if it wasn't you who said you were taking pole fitness soon ignore me.
Also I think it's the combination of trying to do beach body insanity with my husband AND SL thatscwearing me out. a month to go on that still. Feel conflicted about dropping out of it when we committed to it together. I'm pretty sure I'm eating enough.
tameko: great you mentioned sleep. It's highly under rated and may be that was part of the reason I had a tough time on Thursday. Blocked sinuses and sleeping well usually don't happen well which is probably why that day sucked so much.0 -
Oh yeah I forgot to ask. Do you stretch between sets? Do you warm up before you go to the weights?
Hip flexors were super tight today and squats were uncomfortable at first. Noticed my flexibility has decreased quite a bit since started SL workout. So just curious what you girls are doing to stay elastic.0 -
So I survived "jogging" yesterday. Jogging is in quotes because we went 2 miles in about 30 minutes. Speed walkers would have blown by us. It's a start at least. My biggest problem is that my toes go numb. It happens a lot on the arc trainer, but I figured that's because I kind of stand still. But, it happened yesterday too. I guess I have horrible form, but I'm not sure what I'm doing wrong. My shoes were fitted to me at a specialty running store, so I don't think that's the issue. Argh.0
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*waves*
Thanks fisher. I'm actually really good at falling asleep, generally, but I tend to wake up early and then not be able to go back to sleep.
I'm still having issues with tiredness/fatigue today even though I got a very reasonable 7-8 hours of sleep last night. I guess if it just keeps happening I'll go see a doctor and see if there's something they can do.
Julie (and everyone) - it took me AGES to figure out the rows. If you haven't been piling plates under the bar, do it, it makes it a HECK of a lot easier. Once you get it down tis a pretty great exercise, but its just plain weird to do.
@Tameko...I was feeling that excessive tiredness last month. My work fitness counselor suggested that I may be anemic and to go back on the iron pills. I have been before. Damned if that didn't do the trick. Now I can tell when I havne't had my iron pill in the morning....give it a try, it might be all you need to boost the metals in your system.
I haven't put the plates under, was just starting mid shin...maybe I'll try that later in the week when I'm back at Workout A.0 -
I did workout B on Saturday and had full, uninterrupted access to the power rack. It was awesome. However, there was a youngish guy doing bicep curls (for almost the entire time I was lifting: 30+ minutes) on the preacher bench (?) and moaning like a wounded animal. The preacher bench is right next to the rack.
Weight room noises don't bother me; I really couldn't care less if you want to roar like a warrior to get those weights up. The moaning thing almost killed me. I was doing OHP, which aren't easy anyway, and trying not to laugh. Any bit of strength that I have disappears when I laugh. I had to time my lifts so I wasn't going at the same time he was. I didn't want to drop the bar on my head.0 -
It is awesome reading all of your posts and seeing the progress you are all making!
Today was my last day of deloading. I did two deloaded workouts of each (A and
.
Put my added weight down by half for those 4 workouts and then did 3 sets of 10 rather than 5 of 5.
Boy, that is harder than I anticipated! I figured it would be easy, but my muscles are still fatigued afterward.
I did figure out my knee problem though. As I've been lifting heavier weights, my stance is a bit wider than it was at first and I need to point my toes ever so slightly out instead of straight on or my knees torque and hurt.
Wednesday back to the regularly scheduled 5x5's!0 -
Oh my - so many pages to catch up on! I would really like to congratulate each of you individually for all your hard work these past few days...I have been a little MIA on this board as I was spending some time with the hubs before he left me for a couple weeks.
You guys are moving some awesome weights!
I don't remember who mentioned the numb toes, but I get that, too! Let me know if you figure it out. I also get shin splints and tendonitis - which is why I don't do a lot of running.
I am on my 5th week of my second cycle. (17 weeks total) Today is a day of rest - hallelujah! I feel like I got ran over by a truck after last night's workout. Work weights were:
Squats: 130x3x5
OHP: 70x2x2x2 (first time moving up from 65 - it was a train wreck and felt like a million pounds)
Deads: Still nursing my deadlifts 155x5
I did pass out pretty early, since I got up at 0300 and got like 9 hours of sleep...it was wonderful!
Still trying to eat over TDEE in order to gain muscle (and fat) but its very difficult to figure out actual weight gain as the scale fluctuate so much day to day. I was +3lb yesterday (on the week) to +1.5lb today...so idk...just keep pluggin along, I guess!0 -
Man I'm really sucking at checking in here lately.....and I will continue to suck for another couple weeks. just an FYI!!!
My wedding is on Saturday - eek. But I"m still keeping up with my weights and workouts - it's been harder, but I feel like it's an awesome break in the middle of all the insanity. I literally cleaned my house for hours yesterday - like 5 hourse, and I don't feel like I'm even done yet. I'm feeling OCD cause of all the people who will be coming over, that every speak of dust and dirt needs to be gone from every corner so my fiance's family feels like he's marrying some awesome chick or something. Sigh. I'm going a bit nuts I'm also dreading wearing pantyhose on Saturday. I hate that word. Pantyhose.
Anyways - my lifts from Saturday -
Squat 4x5 120 1x5 125
Rows 5x5 70
BP 3x5 70
I was able to move up with the rows and BP - I'm finding the 3x5 for the OHP and the BP is really helping me. Plus my squat is finally progressing, too, I was stuck at 100 for a couple of weeks working on form and whatnot.0 -
Headed to the gym shortly and I'm attempting 100# squats. Excited to break into three digits but nervous because my 95# felt really tough. We'll see.
You ladies keep me inspired as I see you progressing and these amazing numbers you're posting and that you're pushing through your workouts.0 -
Darwin, how dare you forsake us!! I ant wait to see your gorgeous badass in your wedding regalia!
Yesterday's A workout
Squats 3x5 at 105
Bench 3x5 at 86
I went back to Penday rows as well, so 75 5x5 with those. I mentioned on my wall that a guy gave me some tips....at first I was overarching my lower back, then I was under arching my upper back. He had me looking up just a tiny bit and that made SUCH a difference!! My lower back doesn't hurt and my back feels like I worked it. Oh, and 3 plates of 25 on each side was critical!
I needed to do 3x5 on the bench...I thought I was going do die by the time I hit that 3rd set.0 -
I watched in awe as a guy (I think I referred to him as Bro #1 in a long forgotten post) was executing perfect pendlay rows last night. He makes it look like a thing of beauty. I wanted to approach him, but kept my distance b/c I don't want to be creepy.
Extraordinary - I envy your bench pressing prowess!
Yes, Darwin - pics are a must!
Also, I am starting to get to the point where I am afraid I am going to get stuck at the bottom of a squat. Any tips? Yesterday was especially bad as I felt like an animal on display at the Zoo. I didn't go a my "normal" time, so it was a bunch of people I am not used to seeing there (so they aren't used to seeing me there). Since it was my first time doing 130 (and I stuck to 125 for a couple sessions since it was hella hard), I was praying that I could power out of bottom. I don't want to have to ditch the bar :noway:0 -
I watched in awe as a guy (I think I referred to him as Bro #1 in a long forgotten post) was executing perfect pendlay rows last night. He makes it look like a thing of beauty. I wanted to approach him, but kept my distance b/c I don't want to be creepy.
Extraordinary - I envy your bench pressing prowess!
Yes, Darwin - pics are a must!
Also, I am starting to get to the point where I am afraid I am going to get stuck at the bottom of a squat. Any tips? Yesterday was especially bad as I felt like an animal on display at the Zoo. I didn't go a my "normal" time, so it was a bunch of people I am not used to seeing there (so they aren't used to seeing me there). Since it was my first time doing 130 (and I stuck to 125 for a couple sessions since it was hella hard), I was praying that I could power out of bottom. I don't want to have to ditch the bar :noway:
I kinda felt that way when I did the 125....I wasn't sure if I was going to make it, I just gaged how I felt on the 120 to see if i could move it. I think it's like bench, you'll be able to tell if it's going to happen. If you roll, you roll....THAT'S HOW I ROLL!!! I couldn't not say it....seriously!
did I mention I am off work as of tomorrow till next Thursday????? hahahaha! You *****es have to work yet *wink*
anyways.....
I am not having the typical wedding regalia, just don't want to get your hopes up....I'm wearing a purple knee length numbers that shows off my tookis. I hope it shows off my tookis at least....oh and for you shoe *kitten* out there, here's the ones I am wearing.
http://www.bostonstore.com/shop/shoes/dress/fergalicious-infinitee-platform-pump_559567.html?query=fergalicious0 -
@zoreena.....yes it was me who mentioned the pole dancing but it look like that might be on hold for bit as my friend that wanted me to do it with her just had twin girls and also has a son who isn't even 2 yet :noway: Crazy is what that is :laugh: Anyway, I think she realized that it might be a tad too soon to take it on so it's on hold for a bit! Those are great tips though and I'm actually hoping to start attempting assisted pullups in cycle 2 of SL.
I have also started doing yoga via DVD and have found that it's helping a lot with flexibility for lifting! Might be something to look into!
@Darwin....pics are a must! And it's totally normal to be going crazy with less than one week left! I will totally be a bridezilla if I ever get married :laugh:
@Vette....ditching the bar is something that I think might actually have to happen to me at some point soon. Now that the weight is getting heavier and I lift alone, it's slowly becoming closer to reality I think! I have no ideas how to avoid getting stuck at the bottom so I'm also interested to hear some words of wisdom!
@extraordinary....isn't it awesome how the pendlay row is a damn good exercise when you get the form down! What you described is pretty much what I learned from that link I posted awhile ago and wow....huge HUGE difference in how I feel it now! YAY!!!! Here's to sexy backs!!!0 -
Darwin, your wedding dress sounds awesome and love the shoes (although they would kill my feet)!! Congrats on staying somewhat sane before the big day, and good luck with wrangling family members and in-laws. Have a blast!
And everyone's doing great with their lifts. I think I have my first true day of DOMS setting in. I guess that means I've finally put my muscles to work. :laugh:0 -
since i'm so new...and since I often lift alone...what is this roll you speak of? I'm still using the smith machine just because I'm too nervous to move on to the squat rack incase I get in trouble..so maybe I need to know how to get out of trouble?? no?0
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Wow I don't check the thread for like 2 seconds and it's blowing up. Hi all new people! =D Welcome.
Audii- It could be that your shoes/laces are too tight. If you have a high arch (or just for funsies) try parallel lacing or http://s.stpost.com/m/img/guides/runningshoesguide/lacing_img.jpg High instep lacing. Laughing so hard at rave run.
Poor sleeper friends. I'm also a poor sleeper, but it didn't start until after I stopped smoking. Clearly the solution is a pack/day! J/K I try to do the realistic for me solutions for better sleep. Like I try to only have caffeine in the morning, and only one cup of coffee, no cocaine after lunch. etc. I'm not sure it really matters though, on nights when I go crazy and have a Pepsi I don't really notice my sleep is affected. I do seem to sleep better when I'm exercising a ton (sadly mad cardio helps me sleep) and eating healthfully -(as in whole foods that have actual vitamins and crap.) Thankfully I don't have the terrible insomnia that followed 6 months post cigarettes. I felt like I was in a Freddy movie. Fall asleep for 15 minutes then back awake! Fisher it's funny you mentioned military sleeping on command. I'm a big Reacher fan from way back *shakes fist at Tom Cruise* and I was always most jealous of how he would be all "there was nothing to do so I slept in case I had to complete unrealistic feats of awesomeness later." That is way more impressive to me than taking out 6 armed guys by yourself :laugh:
Darwin your shoes are soooo cute. Darwinlicious. We want to see your pretty purple dress.
Vette: There is no shame in bar dumping- that's why power racks have rails! Or you can try my standard advice of talking **** to the bar. It works in many different scenarios- not just OHP.
I feel like everyone is getting strong as ****! It's amazing to go through and see everyone's numbers.
Cold is 98% gone, My knee is overall happy, but it doesn't like to bend past a certain point. Going to hit the gym later and see how well I do on squats. I'm confident OHP and deads will go well though. \o/ Happy to be lifting things again. Don't laugh at my post injury squat numbers later tonight! 0 -
@ darwin totally <<<<3333 the shoes!0
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Poor sleeper friends. I'm also a poor sleeper, but it didn't start until after I stopped smoking. Clearly the solution is a pack/day! J/K I try to do the realistic for me solutions for better sleep. Like I try to only have caffeine in the morning, and only one cup of coffee, no cocaine after lunch. etc. I'm not sure it really matters though, on nights when I go crazy and have a Pepsi I don't really notice my sleep is affected.
@ fitreelol. Personally I prefer my cocaine first thing in the morning then I'm sure to sleep at night. I assume that was an autocorrect. You gave me a great early afternoon laugh.
Sleep wise before I had children I was always the type to fall asleep by 9:30 or 10. Now I find myself craving silence and for the past few years I often push it to 12:30 or 1 am. I feel so cheated if I go to bed 2 hours after my kids. Clearly if I'm forced by my kids to wake up at 7am each morning I should cut this out. It's a bad habit. I have NEVER been a night owl before the past few years. I've been struggling on and off with this. Really I just gotta slap myself and get with it or ill be looking 80 when I'm 50.0 -
Poor sleeper friends. I'm also a poor sleeper, but it didn't start until after I stopped smoking. Clearly the solution is a pack/day! J/K I try to do the realistic for me solutions for better sleep. Like I try to only have caffeine in the morning, and only one cup of coffee, no cocaine after lunch. etc. I'm not sure it really matters though, on nights when I go crazy and have a Pepsi I don't really notice my sleep is affected.
@ fitreelol. Personally I prefer my cocaine first thing in the morning then I'm sure to sleep at night. I assume that was an autocorrect.
This is tree....I'm totally going with she meant cocaine 0 -
Oh yeah I forgot to ask. Do you stretch between sets? Do you warm up before you go to the weights?
Hip flexors were super tight today and squats were uncomfortable at first. Noticed my flexibility has decreased quite a bit since started SL workout. So just curious what you girls are doing to stay elastic.
I stretch between sets or do laundry. I warm up before as well. I am old. ; )0
