Question for the ladies.
RunDoozer
Posts: 1,699 Member
Yes, I know I'm a guy, but the regular forum is really inactive and only has a 130 members as opposed to 1300. I dont think my question is gender specific anyways.
I feel like this is a better question for the women because you get closer to your body weight a lot sooner than the guys and a lot of the guys give up before they get there. And will probably have a lot more experience with stalling deloading and then progressing again.
How is your motivation as you are starting to stall and how do you deal with it? I know I'm going to start stalling soon already have on my OHP which seems normal. I just dont want to get discouraged when I do start hitting walls.
Also at what point did you feel like the Stronglifts progression portion kicked in vs what you thought you could just lift normally?
Week 10 progression for me
Everything below bodyweight except deadlifts
Squat: 190
OHP:95 Stalled
Bench: 120
Deadlift: 235
Rows: 135
I feel like this is a better question for the women because you get closer to your body weight a lot sooner than the guys and a lot of the guys give up before they get there. And will probably have a lot more experience with stalling deloading and then progressing again.
How is your motivation as you are starting to stall and how do you deal with it? I know I'm going to start stalling soon already have on my OHP which seems normal. I just dont want to get discouraged when I do start hitting walls.
Also at what point did you feel like the Stronglifts progression portion kicked in vs what you thought you could just lift normally?
Week 10 progression for me
Everything below bodyweight except deadlifts
Squat: 190
OHP:95 Stalled
Bench: 120
Deadlift: 235
Rows: 135
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Replies
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I had to deload my squat about three or four weeks in, because I started having knee pain. I realized I was progressing too quickly and had to go from over 100 back down to just the bar. It was humbling.
But I think that has given me a good perspective on the rest of the program. I have recently started hitting real Stronglift progression on the lifts that I was doing previously, which is not all of them - I think I hit it around 5 or 6 weeks in. It definitely took some time, but I was only lifting seriously for a few months prior, so it wasn't a huge issue for me.
The thing that I've found fantastic is that deloading for a week and then creeping back up really works! I failed at 75 on my OHP then had a week off. I opted to deload to 70, then hit 75 with no problem whatsoever the next time. So knowing the setback is only temporary helps.
I hope no one thinks I'm evil for responding to you. Brave you for asking the ladies to share their experiences! 0 -
I had to deload my squat about three or four weeks in, because I started having knee pain. I realized I was progressing too quickly.
Same! My muscles could handle it, but my tendons/ligaments where very displeased with me. I just finished week 7 (21 workouts,) and haven't had to deload from rep failure yet.
Only one stall so far on OHP, and I nailed it the next time. (I've been going up a max of 2.5 lbs on this now though.) Apparently I have freakishly strong shoulders/tris compared to the rest of me. I had a week where I was sick, and the next week I repeated the last weights I used fine. I'd like to think I'd handle stalls gracefully, but who knows. I might throw fits. :laugh:
I weigh 202ish with a very estimated 35% bf, so I'm nowhere near body weight.
Just to be sure I think you're asking at what weight did we reach a point where we think we couldn't have lifted that on day 1? I started all lifts at 45 even dead lift, but jumped up to 65 deads next B. Every time I look at my current totals I get a little shocked that's me. If you would have told me week one I'd be dead lifting 165 in 7 weeks I would have laughed in your face. Then apologized for being rude.:blushing:
Squat: 85-90ish (week 4) Current 110 5x5
OHP: 50 (week 1) Current 67.5 5x5 hit 75 1x5 1x3 with trainer
Bench: 70ish (week 3) Current 85 5x5
Deadlift: 105 (week4) Current 165 1x5
Rows: 75ish (week 5) Current 85 5x5
If that wasn't what you were asking clarify and I'll do my best = P0 -
To be honest I haven't hit a true stall yet. I have made the choice to deload on a couple of my lifts (OHP because I realized that I was doing the "dip" and my form wasn't on point and same with my row). I have definitely failed on my upper body exercises though....more frequently than I care to admit honestly, but I love that I can blow through it usually the next workout. That progression to me is the best motivation.
How long have you been stalled on the OHP? Have you deloaded yet?
As for the progression component, for me I think that's all over the board. I think for my upper body I hit that stage much sooner than for my DL and squat. I think that's in only been in the last couple of weeks that I have really been challenged on my squat and DL.
I hope that helps
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How long have you been stalled on the OHP? Have you deloaded yet?
Saturday was my 3rd stall at 5-5-5-5--1. Really thought I was going to get it but, my arms just died even with a 5 min rest. So strong lifts has me deloading to 85. Personally I don't think thats enough and was going to go lower to 80. Not sure what peopple's opinions would be about that.
It really doesnt matter much, but its just making me really curious. I wish I had done a 1rep max test on each of the exercises to see where my starting point was. That way I could see how the progression is helping me. I'm not really sure because people always thought I was well built my entire life but I was never really strong. Even tho I played hockey and football. For some reason I didn't lift weights in HS I think they should have made me. Most other schools did. Hrm0 -
Go with the SL recommendation for deload first before going any lower.....I think that you will be pleasantly surprised at the result to be honest.
Also, did you rest 5 min between all of your sets or just between the 4th and 5th sets?
I guess that for me, being "newer" to lifting, I just took those first few workouts that were "easy" with a grain of salt because I knew that the program progresses so fast. I never expected that I would be blowing through PR's the way I am in the first place, so every workout still makes me feel like a kid in a candy store lol With that being said, I do with that I had someone to spot me now for my 1RM, just so that I know what I am totally capable of!0 -
I rested 3 mins in the first 3 sets then 5 on 4 and 5. To be perfectly honest the first three sets felt really easy. I was like I got it this time. Still took my time for the forth. Then just completely dead in the fifth. From now on probably need to take 5 mins all the way thru
The first month was incredibly easy for me. I should have added more, but I took my time I dont think more weight would have affected my form. However, I was determined to do the program as outlined. Don't know if that was a wasted month or not. I tend not to think so. I am really happy with this program actually makes me want to goto the gym rather than having to force myself.0 -
Yeah, follow the deload as prescribed, be mindful of your rest periods and I think you will blow through it!
And no, definitely not a wasted month at all!0 -
You are welcome to be an honorary lady, I think we might be one of the more active lifting groups, actually.
Also, my husband has also done SL so I can mention his experience. Its normal to stall on OHP first. In his case I think he found the standard deload worked fine for him the first time, but since then he's started using 2.5 lb increments for his ohp and I think he's pleased with that.
The thing with the OHP in particular that I think can be demoralizing, and he and I have both talked about this, is that there's no in between or partial rep. Its not like a bench press where you can't lockout but you get halfway through the motion. Either the bar goes up, or it goes goddamn nowhere.
I'd do a standard deload this time, for you, and go back up - but then you can evaluate if you want to do a second round of deloading, or do what we did and drop to 3x5. I hit a pretty hard stall on both my bench press and OHP where I'd be getting the first 3 or 4 sets no problem, but that 5th one was just not happening, and I decided to move on to 3x5 for those, even though I hadn't gone through 2 full stall and deloads.
I also started using 2.5lb increments for both, as did he. But, I mean, I try to look at stalls as a good thing - it means I'm pushing up against where my current limits are, and in a few months you'll look back at this and feel awesome about it.
I stalled SO HARD on the bench at 85, and I couldn't' even do my own liftoff comfortably at that weight, now I can lift off 105 and do that for reps. (these numbers are sad because I am a girl, Nick's are better.) In terms of motivation, I just keep in mind that ALL of this is progress - stalls, deloads, the whole thing. Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
Also, you are built kind of the same as him (and he's ALSO a niners fan...and blond... :huh: and hates exercising and only was able to go to the gym because he found SL tolerable....) , at least from how you look in your pictures - do you have kind of long arms? Unfortunately you're probably always going to be slightly weaker on the push movements if so. But you should be absolutely slaughtering the deadlift.0 -
Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
This really put it in perspective for me. I used to play that game 10 -15 hours a day. Yea I had no job. I have since quit thank god. Big change for me to be in the gym than sitting on my butt all day long.0 -
Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
This really put it in perspective for me. I used to play that game 10 -15 hours a day. Yea I had no job. I have since quit thank god. Big change for me to be in the gym than sitting on my butt all day long.
All the cool lifters used to play WOW. Or maybe it's the opposite. I can't remember now.0 -
Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
This really put it in perspective for me. I used to play that game 10 -15 hours a day. Yea I had no job. I have since quit thank god. Big change for me to be in the gym than sitting on my butt all day long.
That is FANTASTIC. It must feel wonderful. I have a bit of an internet addiction I would love to get over. Umm... yeah being here doesn't help. :laugh:
PS - I think I had my numbers/lifts wrong in my story. It still has the important kernels of truth in it. :drinker:0 -
Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
This really put it in perspective for me. I used to play that game 10 -15 hours a day. Yea I had no job. I have since quit thank god. Big change for me to be in the gym than sitting on my butt all day long.
All the cool lifters used to play WOW. Or maybe it's the opposite. I can't remember now.
Does this make me a not-cool lifter?? :sad: I can't play games like that - it's a complete lack of coordination!0 -
Does this make me a not-cool lifter?? :sad: I can't play games like that - it's a complete lack of coordination!
I hear being British is like automatic cool club membership. There are plenty of people with no coordination that play though.:laugh:0 -
Yes, I know I'm a guy, but the regular forum is really inactive and only has a 130 members as opposed to 1300. I dont think my question is gender specific anyways.
I feel like this is a better question for the women because you get closer to your body weight a lot sooner than the guys and a lot of the guys give up before they get there. And will probably have a lot more experience with stalling deloading and then progressing again.
How is your motivation as you are starting to stall and how do you deal with it? I know I'm going to start stalling soon already have on my OHP which seems normal. I just dont want to get discouraged when I do start hitting walls.
Also at what point did you feel like the Stronglifts progression portion kicked in vs what you thought you could just lift normally?
Week 10 progression for me
Everything below bodyweight except deadlifts
Squat: 190
OHP:95 Stalled
Bench: 120
Deadlift: 235
Rows: 135
He! I missed this too! Hi and welcome! We get to bodyweight sooner...um...only on certain lifts, the upper body ones are hell for us...here are my stronglift and 5/3/1 ending stats:
Squats - 102.5 kg (225.5 lbs)
Bench Press - 65 kg (143 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 42.5 kg (93.5 lbs)
Deadlifts - 102.5 kg (225.5 lbs)
I weigh about 70 kg or 156 lbs. So you can see my lifts to weights ratio. Cannot wait to bench my bodyweight, almost there dagnabit! When I stalled I just swapped those stalled lifts (OHP and bench) to madcow (Mehdi outlines this on his site somewhere) until stronglifts finished (ran it for 12 weeks), then changed over to the Wendler's 5/3/1 to progress slower and push through any other plateaux. Ran that for 12 weeks too.
p.s. maybe do what some of the other ladies do and use smaller increments to increase. I know it isn't macho or manly, but you will still be increasing the weight. (1 kg, 1.5 kg instead of 2.5 kg and 5 kg each time)0 -
Today was the first day that I was like there is no way that I could have done this 2.5 months ago. The workout was hard had he'll I was sweating bullets.
Two new prs today
Squats 195
Deadlift 245
Ohp which I had to deload on down 10 lbs was really easy so hopefully I'm on the right track. Awesome day today. Really proud of myself.
Really want to hit my goals of 225 squat which is body weight and 300 lb deadlift so best get to work0 -
Today was the first day that I was like there is no way that I could have done this 2.5 months ago. The workout was hard had he'll I was sweating bullets.
Two new prs today
Squats 195
Deadlift 245
Ohp which I had to deload on down 10 lbs was really easy so hopefully I'm on the right track. Awesome day today. Really proud of myself.
Really want to hit my goals of 225 squat which is body weight and 300 lb deadlift so best get to work
Nice! I'm no where close to lifting anything near my body weight; mostly because I weigh a lot and I'm horribly out of shape. Sounds like you're on the right track though, and good luck with your OHP (mine's still a struggle at 52.5).0 -
Awesome workout Doozer! I'm glad you are starting to feel progress. I'll be rooting for your OHP!0
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****ties.t workout ever. Went to a different gym today. The layout was all weird power rack next to the tread mill. The power rack looked like it was from medieval times. The safety pegs were all weird on it. I ended up setting them up too high and hit one on my warmup squat which caused the bar to go all crooked and send the 45 lb plate flying then the other one too because it was so unbalanced. Looked like a moron. Then I forgot my shoes so I was all off balance with my form and it just got worse as I tried to correct it. Then the power rack was too short for overhead presses so I had to wait for the squat rack. So I did deadlifts first instead. Which I think killed my arms for the presses. The overhead presses which I just got back to 95 from the last deload failed again at 5-5-5-4-0. Only saving grace was the deadlift which was a new pr at 255. Well so were the squats at 205 but not as happy about that one0
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****ties.t workout ever. Went to a different gym today. The layout was all weird power rack next to the tread mill. The power rack looked like it was from medieval times. The safety pegs were all weird on it. I ended up setting them up too high and hit one on my warmup squat which caused the bar to go all crooked and send the 45 lb plate flying then the other one too because it was so unbalanced. Looked like a moron. Then I forgot my shoes so I was all off balance with my form and it just got worse as I tried to correct it. Then the power rack was too short for overhead presses so I had to wait for the squat rack. So I did deadlifts first instead. Which I think killed my arms for the presses. The overhead presses which I just got back to 95 from the last deload failed again at 5-5-5-4-0. Only saving grace was the deadlift which was a new pr at 255. Well so were the squats at 205 but not as happy about that one
That sucks (really, who puts a power rack next to a treadmill?!) . I have to admit, I use weight collars for everything (even my baby weights) purely because I don't want to look like I'm and idiot. I'm a complete klutz, so I know it's going to happen some day. Just think, you got all of the crappiness out in one day, so next time can only be better (well, you hope). 0 -
I use weight collars for everything, because I was so unsteady when I first started squatting. Getting into position the bar would wiggle all over the place. Lol.
Grats on your PRs!0 -
I use weight collars for everything, because I was so unsteady when I first started squatting. Getting into position the bar would wiggle all over the place. Lol.
Grats on your PRs!
If its just one plate I typically don't. Add a couple plates and I am always doing it. it was only my second warm up set after the bar so I wasn't really concerned about it at 135. Guess I needed to be although I may have just dropped the whole thing at once that's how off balance I was at the time and possibly could have knocked myself int the head with the bar or plate. So it could have gone worse. As someone stated on my friend feed now I have a funny story to tell. I have always been one to be able to laugh at myself. I do crap like this all the time so that's kind of a must.0 -
I always use collars - not least because those coiled-spring ones are helping with my grip strength for DLs The screw collars also make a decent substitute for 5lb plates if the 2.5 & 5lb plates are all in use. 0
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In terms of motivation, I just keep in mind that ALL of this is progress - stalls, deloads, the whole thing. Hell, going to the gym 3-4x a week and doing ANYTHING is progress for me, since I used to spend all that time playing World of Warcraft.
Word!
Funnily enough my WoW subscription is still active but I haven't been in the mood to really play. I keep just playing Skyrim and using XBox Your Shape for my cardio workouts cause it's fun. Waiting till Children's Week right now so I can get my last holiday achievements and that darn drake. Then might cancel outright. We shall see. 7-1/2 years is a long time to go cutting that final umbilical cord. I do love my guildies, they're pretty awesome, so I keep coming back for the expansions.
What I'm really looking forward to is Elder Scrolls Online! Can't wait to try it!0
