February Check-n-chat: Bada$$ B!tches do it with barbells
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and then I tried using the rowing machine. Dear god, that is some strenuous shit. Right there. Ugh. Awful. I did like 9 minutes. and my shoulders were already so TIRED.
Don't forget, like all cardio equipment, the legs are the ones that should be worked/working the most...a lot of people make the mistake of pulling hard on the rowing bit, instead of just following through with it/the arms...the legs should be doing most of the work when you row, know it is probably a little different when on the water in a boat...just kick my *kitten* really hard if I am just saying what you already know...(eeeeeeeeeeeeeeeek!)0 -
oooh forgot another question..
6) Do you guys do cardio after your lifting? or pass? I've been hitting the eliptical but it is frankly getting harder after my lifting sessions.0 -
and then I tried using the rowing machine. Dear god, that is some strenuous shit. Right there. Ugh. Awful. I did like 9 minutes. and my shoulders were already so TIRED.
Don't forget, like all cardio equipment, the legs are the ones that should be worked/working the most...a lot of people make the mistake of pulling hard on the rowing bit, instead of just following through with it/the arms...the legs should be doing most of the work when you row, know it is probably a little different when on the water in a boat...just kick my *kitten* really hard if I am just saying what you already know...(eeeeeeeeeeeeeeeek!)
Also, you should be using your upper back more than your upper arms to row. Legs > back > arms in terms of effort.0 -
Holy *kitten* a lot has happened on here since last night!
@tree....yes, typically is typically a work us salesfolk use often
and I agree about the pants comment....I think I would just want to be naked all the damn time if I looked like that. I wouldn't though....I would probably just dress like hooch and Britney all over the place :laugh: Oh and BTW those are some serious numbers you're putting up! Great work!
@julie....okay here goes :laugh: so as for the bench, in my opinion I think you should stay as close to a regular bench as you can, no machine. If all you have available is the smith, then continue doing them on there but if you are struggling on 4, be cautious and don't do 5. When you just look at the difference between 45 and 50 #'s it doesn't seem like much but really it actually is! Yes, it might take you longer to move to the next weight doing it this way, but in my opinion it's better to be safe than sorry. As for your form, your tailbone should be on the bench, feet and legs comfortable below you to make that happen. Shoulder blades together so that an arch forms in your back...kind of like you are sticking the girls out :laugh: You do want to engage your abs for sure, but not in a "crunch" fashion, just in an engaging your whole body fashion...if that makes sense
As for deload week. So really if this is the first time lifting, you shouldn't need a deload week in your first 12 weeks....however with that being said I did take an exercise break part way through. I did this for a couple of reasons. First, I had never taken a break from exercise or diet since I started this journey, second because I was going to Montreal for a sales convention and would not be able to workout. The timing was not the greatest, but I did need it. As you progress into heavier weights (if you don't know what I mean by that, you will soon :laugh: ) I do think it's important to take them and it's recommended usually every 12 to 16 weeks....if you need it. Everyone is different. Other ladies might have something different to add there.
Now for the end of the 12 week cycle....this is where I am right now! So in all my reading I couldn't find what Mehdi recommends at the end....I mean you go into either another cycle or into an intermediate program (this is if you are no longer progressing on SL really) but he makes no mention of deload. So what I decided to do is take this week as a deload week....which is really welcome to be honest....and then I will officially start cycle 2 on Monday with my deload weights as my starting weights. Yes, my progress will take a bit longer, but I really feel like my body will be happier with me and with weights it's very important to train smart as well hard.
I hope this helps!
As to Tameko's post....as usual a wonderful post and completely on point. As much as I want to get it right, and lose what I have left to lose, I want to be healthy first and foremost....well that and I want to look good naked :laugh:
Okay that was a long enough post this morning....I'm sure I'll remember something and come back though :bigsmile:0 -
clearing up my bench press form comment...
my tailbone, shoulders and hips stay on the bench, but I arch then bear down with my abs, yeah its like giving birth! I don't actually crunch up...it just seems to come from my abs more than anything. so does that sound right?0 -
oooh forgot another question..
6) Do you guys do cardio after your lifting? or pass? I've been hitting the eliptical but it is frankly getting harder after my lifting sessions.
I do cardio after lifting most days, but it's pretty minimal. Like, 15 minutes on the stationary bike, or a mile on the treadmill. And on the treadmill I walk if I'm feeling quite spent; I only run if I still feel like I have anything left in my legs.0 -
ZOMFSM, y'all. I needed a NSFW tag on that pic!! (Okay, I probably shouldn't be on here at work, but I'm bored...the kids are working.)
Tameko's post...on point, as always. I find that setting some fitness goals/race goals/etc. is helpful. I don't know if I can ever have the body that I want--because genetically, I think I'm doomed to have a layer of fat over my abs.
Great numbers everyone!!
Question for you: I was only able to get 2 lifting sessions last week, Workout B and then A...Sunday should have been B. If I go today, should I do B or A? I'm thinking B, but then my 3 a week get all messed up.0 -
ZOMFSM, y'all. I needed a NSFW tag on that pic!! (Okay, I probably shouldn't be on here at work, but I'm bored...the kids are working.)
Tameko's post...on point, as always. I find that setting some fitness goals/race goals/etc. is helpful. I don't know if I can ever have the body that I want--because genetically, I think I'm doomed to have a layer of fat over my abs.
Great numbers everyone!!
Question for you: I was only able to get 2 lifting sessions last week, Workout B and then A...Sunday should have been B. If I go today, should I do B or A? I'm thinking B, but then my 3 a week get all messed up.
My understanding is the workouts are every other one, even if you miss. So your next should be B (don't do two As "in a row").0 -
That's what I thought. Blargh.0
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Cardio sucks. 2.5mile run after 3.5 weeks off. Bleurgh.
But...lifting was good!
BP: back up to 35lbs and it was easier than before I got sick! go me!
Squat: 53lbs DBs are easy, and I can't manhandle the heavier DBs. So, hack squats next...
Row: Oly bar in use. Used the EZ bar, which was either 7kg or 10kg, meaning I lifted either 45lbs (what I did last time) or 50lbs.
Seriously, today, SO MANY people in the gym. Almost all the cardio machines taken. Load of dudes in the free weights area. And someone else using my/the Oly bar. That's happened just once before in the three months I've been going there. WTF?0 -
Now for the end of the 12 week cycle....this is where I am right now! So in all my reading I couldn't find what Mehdi recommends at the end....I mean you go into either another cycle or into an intermediate program (this is if you are no longer progressing on SL really) but he makes no mention of deload. So what I decided to do is take this week as a deload week....which is really welcome to be honest....and then I will officially start cycle 2 on Monday with my deload weights as my starting weights. Yes, my progress will take a bit longer, but I really feel like my body will be happier with me and with weights it's very important to train smart as well hard.
Stronglifs really isn't a 12 week program even though Mehdis bad English makes it sound like it. The whole 12 weeks is based around him getting you to try it for at least that much to see proper gains. I am in the middle of week 12 right now and no way am I stopping. His real recommendation is to deload 3 times on each exercise then goto 3x5s when you have to deload 3 times on 3x5 then goto 1x5 only after that does he suggest going to Madcows 5x5 or a 5/3/1 program. Obviously all this is a matter of choice but I think its going to be the way I do it. That said I think I may have started too light for my body at the bar in the beginning but I wanted to get proper form down. I might be feeling differently if i was struggling more right now, other than my overhead press, damn that exercise I hate it.
But yea I could probably use a rest week here int he next month too. Just not quite yet I dont think.0 -
oooh forgot another question..
6) Do you guys do cardio after your lifting? or pass? I've been hitting the eliptical but it is frankly getting harder after my lifting sessions.
I do cardio after lifting most days, but it's pretty minimal. Like, 15 minutes on the stationary bike, or a mile on the treadmill. And on the treadmill I walk if I'm feeling quite spent; I only run if I still feel like I have anything left in my legs.
Since my primary focus right now is meant to be a Sprint Tri (400m/20k/5k) I do 30-60min cardio first, then lift. I can certainly feel the squats are harder on my cycling days than on my running ones because I've already worked my *kitten* off, quite literally, on the bike hills.0 -
Failed in my OHP this afternoon at 60lbs. Also managed to bonk myself in the chin pretty good during one rep. I didn't get the bar up that time, but probably would have if my stupid face wasn't in the way. Anyway. I'm going to try again at 60lbs on Saturday and see if I can complete more than one set.0
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Now for the end of the 12 week cycle....this is where I am right now! So in all my reading I couldn't find what Mehdi recommends at the end....I mean you go into either another cycle or into an intermediate program (this is if you are no longer progressing on SL really) but he makes no mention of deload. So what I decided to do is take this week as a deload week....which is really welcome to be honest....and then I will officially start cycle 2 on Monday with my deload weights as my starting weights. Yes, my progress will take a bit longer, but I really feel like my body will be happier with me and with weights it's very important to train smart as well hard.
Stronglifs really isn't a 12 week program even though Mehdis bad English makes it sound like it. The whole 12 weeks is based around him getting you to try it for at least that much to see proper gains. I am in the middle of week 12 right now and no way am I stopping. His real recommendation is to deload 3 times on each exercise then goto 3x5s when you have to deload 3 times on 3x5 then goto 1x5 only after that does he suggest going to Madcows 5x5 or a 5/3/1 program. Obviously all this is a matter of choice but I think its going to be the way I do it. That said I think I may have started too light for my body at the bar in the beginning but I wanted to get proper form down. I might be feeling differently if i was struggling more right now, other than my overhead press, damn that exercise I hate it.
But yea I could probably use a rest week here int he next month too. Just not quite yet I dont think.
I actually didn't understand it like that at all. I understand it to be a 12 week program and you continue on with another 12 weeks if you are still progressing. As long as you are progressing you don't fix what isn't broken. If you stall for 3 workouts on one lift, then you deload and try again. If that happens 3 times then you switch that particular exercise to 3x5 and so on and so forth. I actually haven't stalled on any lifts yet....I just decided to do a deload week between the cycles because I felt that I needed it.0 -
Now for the end of the 12 week cycle....this is where I am right now! So in all my reading I couldn't find what Mehdi recommends at the end....I mean you go into either another cycle or into an intermediate program (this is if you are no longer progressing on SL really) but he makes no mention of deload. So what I decided to do is take this week as a deload week....which is really welcome to be honest....and then I will officially start cycle 2 on Monday with my deload weights as my starting weights. Yes, my progress will take a bit longer, but I really feel like my body will be happier with me and with weights it's very important to train smart as well hard.
Stronglifs really isn't a 12 week program even though Mehdis bad English makes it sound like it. The whole 12 weeks is based around him getting you to try it for at least that much to see proper gains. I am in the middle of week 12 right now and no way am I stopping. His real recommendation is to deload 3 times on each exercise then goto 3x5s when you have to deload 3 times on 3x5 then goto 1x5 only after that does he suggest going to Madcows 5x5 or a 5/3/1 program. Obviously all this is a matter of choice but I think its going to be the way I do it. That said I think I may have started too light for my body at the bar in the beginning but I wanted to get proper form down. I might be feeling differently if i was struggling more right now, other than my overhead press, damn that exercise I hate it.
But yea I could probably use a rest week here int he next month too. Just not quite yet I dont think.
I actually didn't understand it like that at all. I understand it to be a 12 week program and you continue on with another 12 weeks if you are still progressing. As long as you are progressing you don't fix what isn't broken. If you stall for 3 workouts on one lift, then you deload and try again. If that happens 3 times then you switch that particular exercise to 3x5 and so on and so forth. I actually haven't stalled on any lifts yet....I just decided to do a deload week between the cycles because I felt that I needed it.
We may be saying the same thing just differently0 -
Now for the end of the 12 week cycle....this is where I am right now! So in all my reading I couldn't find what Mehdi recommends at the end....I mean you go into either another cycle or into an intermediate program (this is if you are no longer progressing on SL really) but he makes no mention of deload. So what I decided to do is take this week as a deload week....which is really welcome to be honest....and then I will officially start cycle 2 on Monday with my deload weights as my starting weights. Yes, my progress will take a bit longer, but I really feel like my body will be happier with me and with weights it's very important to train smart as well hard.
Stronglifs really isn't a 12 week program even though Mehdis bad English makes it sound like it. The whole 12 weeks is based around him getting you to try it for at least that much to see proper gains. I am in the middle of week 12 right now and no way am I stopping. His real recommendation is to deload 3 times on each exercise then goto 3x5s when you have to deload 3 times on 3x5 then goto 1x5 only after that does he suggest going to Madcows 5x5 or a 5/3/1 program. Obviously all this is a matter of choice but I think its going to be the way I do it. That said I think I may have started too light for my body at the bar in the beginning but I wanted to get proper form down. I might be feeling differently if i was struggling more right now, other than my overhead press, damn that exercise I hate it.
But yea I could probably use a rest week here int he next month too. Just not quite yet I dont think.
I actually didn't understand it like that at all. I understand it to be a 12 week program and you continue on with another 12 weeks if you are still progressing. As long as you are progressing you don't fix what isn't broken. If you stall for 3 workouts on one lift, then you deload and try again. If that happens 3 times then you switch that particular exercise to 3x5 and so on and so forth. I actually haven't stalled on any lifts yet....I just decided to do a deload week between the cycles because I felt that I needed it.
We may be saying the same thing just differently
I think you are, but I guess to be clear - it doesn't require some sort of special re-evaluation at 12 weeks. He says "12 weeks!" purely because its a marketing gimmick - IF you never deload, and you work out 3x a week, then 12 weeks will have you squatting 225lbs (which is 2 45 lb plates on eitherside)
So he just likes to use "With my program, you'll be squatting 225 in 12 weeks!" as a sales pitch.0 -
Aww thanks for the compliments bamfriends. :blushing: :flowerforyou: I guess all those stupid push ups when I did body rock last winter paid off. Even thought I thought I was a wuss, and on the verge of throwing up/passing out most of the time. It turns out pushing up 200 lbs builds something. Even on your knees. So take that Lisa Marie. Put on an 80 lb vest and let me see you pushup.
Tameko I like your goal speech. You're like the inspiring coach in a sports movie. I saw an article on Nerd Fitness quite a while ago. http://www.nerdfitness.com/blog/2010/05/10/real-life-role-playing-what-is-your-profession/ It really helped me reframe how I think about exercise. Oddly enough I want to be an assassin scout hybrid, but the cool thing about being a chick is that it's really hard to put on "too much muscle" to be an effective assassin, unlike say, The Rock. Explosive power helps you jump from train car roof to train car roof so much better. At least that's what Angelina told me.
Graelwyn- I totally agree with you about bike riding. It just reminds me of being a kid again or something. I'm a little afraid for the upcoming biking season, because I moved from a place with literally (not being used colloquially) no hills to an area with many hills. I'm going to go like a mile and pass out by the side of the road.
Extraordinary- Genetics also want to keep my abs forever hidden from view. I remember when I was in 7th grade doing Tae Kwon Do 3-4x week. Three stripe brown belt. 5'6" 120 lbs. Still had a tiny roll. Ofc I didn't have any hips yet then (vs the tiny bit I have now,) so I guess there is a small possibility. This is why I'm aiming for obliques. If I could just get some sweet side cuts to show through I'd be the happiest tree in the world, but if not I'm sure I'll manage.
Glwerth- Grats on your baller deadlift! You might be holding the bar in the wrong part of your hand, so that when you pull its slipping a bit and tearing things up. I'm bad at explaining this though, so you can maybe try to google or someone else will be nice enough to chime in. Why would women be more likely to hurt their back? Interested in hearing the broscience behind this one. Maybe doozer can help Happy to hear you did it with no back problems tho!
Man I love typically. It's the sales version of f***. So many uses. Like it can translate to "You're an idiot." "Typically if a phone doesn't turn on it just needs to be charged for a few minutes." It can be used for "usually its like this, but don't hate me if you're the 1 percent." "Typically the battery in this phone will last about a day." It can mean "there is no way that's going to happen" "Typically when you call in to request a warranty exchange they will only exchange the same model." And many more all while sounding nice.
Xidia- Great you got back into the gym and did some work! I'm upset for you that someone thought it was acceptable to use the oly bar while you were at the gym. Typically that is frowned upon!
Chubby- I'm sorry about your chin. = < You"ll get that 60lbs next time. I typically rest 3 minutes minimum between sets. And often 5 minutes after set 3 and 4 if I feel I need it.
12 weeks or not 12 weeks. I thought it was "try this for 12 weeks and you'll want to be part of the circle jerk." But who can understand Mehdi? He's like a bro wrapped in a douche smothered in "I got beat in arm wrestling by a girl and I'm still emo about it 15 years later" sauce. I was telling my trainer about Mehdi/SL a bit, cause someone else came to him who was using SL and we both mentioned Mehdi was a tool. I was talking about the arm wrestling lulz, and it reminded me of a time when I knocked a kid out in a TKD tourney when I was like 12. My trainer said I probably created the American version of Mehdi. So I apologize world. :blushing: :flowerforyou: SORRY!0 -
Julie doesn't your gym have a bench and dumbbells?? You can simulate a barbell bench press with 2 dumbbells if you focus and let the dumbbells travel like a barbell would. It's not ideal but I think it's better than a Smith machine because you will still have to use your abs and whatnot to stabilize yourself. So maybe start with two 20-lb dumbbells and work your way up. I started my military presses (overhead) with dumbbells and it was alright, at least as far as strengthening my shoulder muscles and whatnot in preparation for the 45 lb bar.
Today's workout (the water in the kiddie pool is getting a bit higher, y'all!):
20-minute yoga session
Squats 1x5 @45, 1x5 @50, 1x5 @60 (PR)
Bench press: 1x5 @45, 2x5 @50 (PR)
Pendlay rows: 2x5 @50, 1x5 @55, 1x5 @60 (PR)
Who'da thunk? The Wal-Mart form check worked. Did so much better with the rows today!
@Tameko -- thanks for that awesome post! My personal goal is to just keep lifting indefinitely just to see how far I can go, find a sweet spot someplace and hang out there. I don't have any firm numbers in mind. Right now it's enough just to progress and to feel myself getting stronger, which is fabulous cause I've been such a weaksauce for so very long. Lifting is doing wonders for my back after only a month in, and that's a great thing for me.
Also, my kid is disabled, and although he's probably never going to weigh more than 45-50 lbs (he's got dwarfism), my goal as a parent is to stay in well enough shape to help take care of him indefinitely for as long as he needs me.
Also, today I figured out that what I love so much about lifting is that it lets me very easily find my personal limits while at the same time challenging me to push them. I quite enjoy that. :drinker:
Also, Rippetoe > Mehdi. Sorry if I offended any Mehdi-ites around here. But, I prefer Rippetoe any day. The man knows what he speaks of, and mentors for the love of lifting, not for ca$h profits.0 -
Well I suppose the most important thing is that we all love the program that we're doing and that we are doing the actual program correctly....number of weeks is pretty irrelevant really. And yeah, the marketing aspect of it totally makes sense....sorry that part went over my head at first Doozer :laugh:
You know I actually don't really mind Mehdi. I like Rippetoe too. I like Nia Shanks. I like Go Kaleo. Meh, something to learn from everyone I think. I kind of like the Mehdi is so simple in everything. I have read through his archives in depth and really there is some good stuff in there....just as there is good stuff in many other places as well
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Dani: nice numbers! You should be asked to handle the Big Kid bar now with those!
Tameko: that was an awesome post earlier. Right on how I try to think.
Tree: LOL @ Mehdi burger, typically & "my" oly bar.
I've just realized I can't hold my paperback up in the Bath to read because my arms are like chewed string...0 -
You know I actually don't really mind Mehdi.
I actually don't mind him either. I quite enjoyed the Stronglifts e-book, because if you can get past the redundancy, he makes a lot of valid points. Just the constant "super-secret" marketing droning on and the "my way or the highway" attitude of his e-mails grated on me after a while, and it tends to make his valid points get lost in so much gobbledygook, which is a shame because he is quite knowlegeable and is a believer in tried and true whole-body mechanics lifting, and his e-book is what got me started on the course I'm on currently. If he could take his ego out of the equation and focus on what he's good at (which is to promote down-to-earth progressive whole-body lifting/strength training), then he'd be golden in my personal book. I do give him kudos for his passion to promote lifting to Joe Schmoe Every-Man out there and making it accessible. He ought to just stick to that IMO. He doesn't need gimmicks or scharades because the product sells itself and the results are undeniable. But, yanno, he's a guy and sometimes their ego gets in the way of their brains. :laugh:
/ok endrant
You may now return to your regularly scheduled programming ... :flowerforyou:0 -
Dani.....well put! I actually have never received any emails from him so maybe that's the reason why my opinion of him isn't tainted :laugh:0
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Just posted my 12 week progress photos over in success stories. Didnt really want to clog it up over here because it is pics of me overweight and shirtless. But if you want to check it out I am pretty happy with the results so far.
http://www.myfitnesspal.com/topics/show/906502-3-months-stronglifts-5x50 -
Just posted my 12 week progress photos over in success stories. Didnt really want to clog it up over here because it is pics of me overweight and shirtless. But if you want to check it out I am pretty happy with the results so far.
http://www.myfitnesspal.com/topics/show/906502-3-months-stronglifts-5x5
You look fantastic!!!!!!0 -
Tree, I'm with you on the obliques--I'm starting to get a little side cut and I'm so excited!
tonight was B.
Goblet Squats: 3x5 50 lbs
OHP: 3x5 60 lbs BAMF!!! That was my goal for the month and I hit that effer!!!! My shoulders looked so fcking awesome when I was doing it. :laugh:
Deads: 1x5 145 lbs It was tough, but do-able. Yay me! It seems so funny that a week ago, I was all "ooh, body weight" and now, as I was loading the plates, I was so blase about it. Maybe I didn't want to get myself too psyched out. lol
Lat pull downs: 3x5 80 lbs
Then, I hung from the chin up bar for a couple minutes between my lat sets, like Vette mentioned. Damn, my back felt so good afterwards!
Xidia: wobbly arms means it's working, love. :laugh:
Doozer, I'll check out the pics when my husband's not looking...he might get jealous. But, way to go on finishing the 12 weeks, sir!
I love Calvin and Hobbes, btw. Calvin was my first tat when I turned 18,0 -
Doozer. Looking smoking hot!!0
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Doozer. Looking smoking hot!!
You look fantastic!!!!!!
Thank you ladies 0 -
Doozer: awesome progress! I may just faint if you carry on like that for another 3 months 0
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Doozer: awesome progress! I may just faint if you carry on like that for another 3 months
Well you might wanna be someplace soft the next time, because there's no way I'm stopping.0 -
Congrats everyone on all the increasing stats...and Doozer, very nice going...indeed!
Have a great week all, now busy until the weekend. Mwahs!0
