March Check-in&Chat - Green beer to fuel your lifts!
Replies
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welcome Sampson..... you'll fit right in around these parts~~
funny you mention the 100 pushup thing... I have that app ( as well as 200 situps and 100 or is it 200 squats) on my phone.... since as of tomorrow Im going from SLs on M-W-F to only twice a week T-Th...I was considering using that app's workout as my warmup... I do not progress 5 pounds each workout like most of the ladies.... I had been doing it once a week but havent moved in 10 days due to missed workouts and other reasons...
I eat at a deficit because I still have a high enough BMI that what the scale shows is my #1 priority...so I use SLs to preserve muscle mass not build at this moment.... Im thinking the 100 push-up and squat thing is just what I need ( I also have the pull-up app but never used it, maybe will now)....Obviously my workout routine is a constant work in progress0 -
Awesome stats!
So yea. I went to strstd.com I was kinda shocked at where I was at honestly. I thought I would be more toward intermediate at least on the squat and deadlift. Now I'm going to obsess over this. Kinda an awesome website love it.
Yea put in a couple of you ladies numbers in and by far way ahead of me. A couple of you had all your lifts almost all to intermediate.
Like 353 pound deadlift is just barely intermediate ? WTH. I have some serious work to do. Gonna be a pro one day!
Not sure if this is helpful to judge for the ladies vs what the guys are lifting or not. Because just comparing the raw weight isnt really fair to go off of. So ill post it for ya. This is after 12 weeks.
Ok, I see you entered your stats as I did, with 5 reps at whatever weight. But, do we do 5 reps or 25? There really aren't any instructions, so I'm not sure if its a single set or an entire workout.0 -
Sampson, welcome to the group, it's a wonderful place to be. Everyone's right; "normal" people just don't understand why we get so excited about progress in the gym or why 145 is so awesome (CONGRATS on that weight!). The motivation and support here is amazing!0
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Ok, I see you entered your stats as I did, with 5 reps at whatever weight. But, do we do 5 reps or 25? There really aren't any instructions, so I'm not sure if its a single set or an entire workout.
I was wondering about this too. Otherwise, my numbers are sad and I'm sad. :grumble:
And welcome to the new group members!0 -
Blargh. That's how I'm describing my workout this morning. Got to increase squats, and those went fine. Actually they felt a lot better at 75 than they did at 70. No clue why.
As for bench and rows, I was just repeating last time's weights because I got all my sets, but form was getting sloppy at the end. I figured it'd be no problem, right? Yeah, first roll of shame. :explode: I think I just didn't take a long enough rest period though. I ended up with 3x5 at 80, 1x4 at 80, and then after a longer rest, 1x5 at 80. So I probably could have done it. So, I get to try 80 for a third time. :grumble:
Rows went pretty good, but I still feel like I'm doing them wrong. It seems like my legs are just as tired as my arms after doing them (and I still feel nothing in my back). Unfortunately I can't ask someone to film me since I have a dumb phone. In my starting position, I'm essentially set up just like a dead lift, and then I just move my arms. I don't use my legs at all, but they're tensed. Is that right?0 -
Ok, I see you entered your stats as I did, with 5 reps at whatever weight. But, do we do 5 reps or 25? There really aren't any instructions, so I'm not sure if its a single set or an entire workout.
I was wondering about this too. Otherwise, my numbers are sad and I'm sad. :grumble:
And welcome to the new group members!
Never entire workout
just 5 reps or whatever you do in 1 set, and honestly the more reps you do, the less likely it is you are able to do 1 rep as calculates0 -
Awesome stats!
So yea. I went to strstd.com I was kinda shocked at where I was at honestly. I thought I would be more toward intermediate at least on the squat and deadlift. Now I'm going to obsess over this. Kinda an awesome website love it.
Yea put in a couple of you ladies numbers in and by far way ahead of me. A couple of you had all your lifts almost all to intermediate.
Like 353 pound deadlift is just barely intermediate ? WTH. I have some serious work to do. Gonna be a pro one day!
Not sure if this is helpful to judge for the ladies vs what the guys are lifting or not. Because just comparing the raw weight isnt really fair to go off of. So ill post it for ya. This is after 12 weeks.
Ok, I see you entered your stats as I did, with 5 reps at whatever weight. But, do we do 5 reps or 25? There really aren't any instructions, so I'm not sure if its a single set or an entire workout.
Well it's a single set. It's not 25 Because there Is a lot of rest in between reps. But 5 isn't really right either because on some of these exercises I could do more than five reps in one set. It really should be the most reps you get in one. Probably wont actually test it because I don't want to mess up my sl workouts. Like I think on bench I could do 10 squat 10 OHP 7 barbell row 8-9 10 bench and 7 deadlift. So maybe I should try those numbers.
Looks a little better that way lol.
Tho I don't know how accurate the one rep max is. I really don't know if I could pull 1 rep of a 334 deadlift since I only pulled 265 last time. Seems like a big jump0 -
Sampson, welcome to the group, it's a wonderful place to be. Everyone's right; "normal" people just don't understand why we get so excited about progress in the gym or why 145 is so awesome (CONGRATS on that weight!). The motivation and support here is amazing!
I knew that's why I liked it here. I have NEVER been "normal" lol
@sampson welcome! Nice numbers. I just started myself last week and hoping to see some progression this month.
Good morning everyone else. Feeling my bench press from yesterday, more of a tightness than soreness though. Legs are adapting well to the squats, barely a twinge this morning except in my butt. Cardio day and may add some yoga to stretch it all out later. Only problem I am really having is water retention, I'm swoled up like a toad even though not showing it much on the scale. I have a feeling I have broke my 211 but with all the water who can tell. Been eating protein up the wazoo and drinking plenty of water, no sodas, 1-2 cups of coffee in the morning. Help, suggestions.
In other news, one goal down, tried Greek yogurt yesterday, not love at first taste, but I think I can learn to like it.
Finally did heybales spreadsheet last night. I'm at 45% fat, WTH?, and I tweaked my calories some more. If no progress at 1800 going back up to 2100. 1800 seems right for me though because its plenty enough food without having to cram cals here and there to get them in. I find that if I'm higher cal that I tend to add junk as a filler. No bueno.
Hope everyone is having a fantabulous weekend!0 -
Like 353 pound deadlift is just barely intermediate ? WTH. I have some serious work to do. Gonna be a pro one day!
it will depend on gender but also your weight
I'm 63 kg (139 lbs) and in my case intermediate deadlift is 75 kg (165 lbs), squat 60 kg (132 lbs).
so looking at your stats, once you are done dieting you should be advance for all your lifts.
ETA just noticed that you are a guy (sorry I assumed all the members of this group are women) in that case, you have some more work to do before you hit intermediate
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Like 353 pound deadlift is just barely intermediate ? WTH. I have some serious work to do. Gonna be a pro one day!
it will depend on gender but also your weight
I'm 63 kg (139 lbs) and in my case intermediate deadlift is 75 kg (165 lbs), squat 60 kg (132 lbs).
so looking at your stats, once you are done dieting you should be advance for all your lifts.
ETA just noticed that you are a guy (sorry I assumed all the members of this group are women) in that case, you have some more work to do before you hit intermediate
No worries. I'm the anomaly. Yea put in my goal weight and still under intermediate lol. Oh well, I'll just have to lift more!0 -
Happy Sunday all! Welcome to the newcomers!
I had a great workout this morning that consisted of 50 minutes of yoga followed by 30 minutes of intervals on the treadmill. Worked up a sweat and I feel great!
Ended up buying a new scale yesterday and even though I did stats yesterday morning, I decided to weigh on the new one this morning just to get an idea of how close they are....it was 1.1 lb more on the new scale...so ultimately pretty close as 1lb could be bloat. This one also has the BF% and # of fat lbs, bone density, hydration and BMI which is pretty cool. I know it's not super duper accurate, but it will give me a much easier snapshot!
So I found out that the boxing club by my house is super cheap ($225 for 3 months, 3 or 4 hours/week) so I'm thinking that this is something I'm going to do :bigsmile: I have always wanted to learn, plus it's a crazy workout, plus it's a co-ed gym so I might actually be able to be in the presence of boys (that is so exciting for me the single girl!!)
Now I just have to find out if I can make it work with my daughter....finding sitters and such as boxing is only offered M-Th from 730-930pm. Also trying to figure out if boxing will impact SL in any way? Any opinions and/or suggestions? 0 -
GAH!
What a mixed emotion workout.
The good news? I hit my first triple-digit lift - deadlifts @100!!!!
I failed my OHP. Managed 4x5 @ 40 and 1x4 @ 40. Pissed me off. :mad: I am not used to this, LOL...
DID squat 55, too, tho. THOSE are getting easier.
Went to the strength standard website. You’d think I was a 98 pound weakling looking at those little graphs. *face palm* Like I needed confirmation.
I also found a beginner Yoga DVD buried amongst my belly dance DVD’s so am going to review that, and maybe do a little of that later,
I guess I should give myself some props. I was tired coming into it, and once I put on the music I was fine, but this was the workout that almost didn’t happen. Now I think I shall go watch some tv in the recliner. 0 -
Welcome to the new people!
I did my weight/stats, etc. this morning and I've regained about 7 of the 9 pounds I lost in November...*siiiiiiiiiiigh* but my lifts are improving, so I don't know what the frell to think. I need to spend some time getting to know "the spreadsheet" and go from there.
Today's lifts:
goblet squats: 3x5 55 lbs I think I'm going to max on these soon...my wee hands are having a hard time picking up the dumbbell!
OHP: 3x5 62 lbs
Deadlifts: 1x5 150 lbs
Lat Pull Down: 3x5 85 lbs
I've decided to continue SL through March, which will be 12 weeks, then switch to the Rugged Maniac 5 week training. It's more cardio and bodyweight/plyo stuff, but I'll be coaching track during that time and getting to the gym 3x a week will be hard.
Congrats on the triple digits Mouse!! (is it okay that I call you mouse? too many Julies up in here!)0 -
@ extraordinary - yes, Mouse is great! I like it! And thank you. DL is my favorite, with squats and bench right behind, even tho I struggle with upper body.
@ All - is anyone who isn't already on my FL opposed to a friend request? I am kinda shy about sending them for whatever stupid reason.0 -
I'm sure there are more than a few of these in here.
That is all.0 -
Lol!
FR away!!0 -
Here are my progress pics.
On December 15th (a bit more than a month postpartum, when I had stopped losing weight automatically, and before christmas so I still looked like this pretty much until I started working out in January)
And today March 3d, 3 1/2 months postpartum after a full month of stronglifts.
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Hi new and existing folk!
So, lots of dancing over the weekend. Achey, achey calves (ceilidh & Irish dancing is to blame!) so no squats for me today.
Bench: 40lbs (hard!). Then I tried the empty (45lb) Oly bar after my rows, and it was easy. I don't understand...
Rows: 55lbs I think I need to repeat these because I'm still not happy with my form.
I do graduate to the Oly bar for bench press next time though! Woohoo!
Calories for the week...probably slightly over. It's been kinda hard to log exercise properly and I'm sure FitBit has screwed up a couple of days this week. Meh.0 -
Happy Sunday all! Welcome to the newcomers!
I had a great workout this morning that consisted of 50 minutes of yoga followed by 30 minutes of intervals on the treadmill. Worked up a sweat and I feel great!
Ended up buying a new scale yesterday and even though I did stats yesterday morning, I decided to weigh on the new one this morning just to get an idea of how close they are....it was 1.1 lb more on the new scale...so ultimately pretty close as 1lb could be bloat. This one also has the BF% and # of fat lbs, bone density, hydration and BMI which is pretty cool. I know it's not super duper accurate, but it will give me a much easier snapshot!
So I found out that the boxing club by my house is super cheap ($225 for 3 months, 3 or 4 hours/week) so I'm thinking that this is something I'm going to do :bigsmile: I have always wanted to learn, plus it's a crazy workout, plus it's a co-ed gym so I might actually be able to be in the presence of boys (that is so exciting for me the single girl!!) Now I just have to find out if I can make it work with my daughter....finding sitters and such as boxing is only offered M-Th from 730-930pm. Also trying to figure out if boxing will impact SL in any way? Any opinions and/or suggestions?
I did a boxing fitness class and that was very hard and involved a lot of circuits. The sparring was fun but certainly challenging. I am considering trying kickboxing myself. I am struggling to find an exercise regime I enjoy currently. Treadmill and stationary bike are getting boring. I have found a local dance school so am definitely going to get back into doing some dance again.
Anyway.
Deadlifts - 5x110
Squats - 3x8@66
Overheads - 3x8@44
Just seem to gravitate towards sets of 8 right now.0 -
Here are my progress pics.
On December 15th (a bit more than a month postpartum, when I had stopped losing weight automatically, and before christmas so I still looked like this pretty much until I started working out in January)
And today March 3d, 3 1/2 months postpartum after a full month of stronglifts.
Brilliant changes, you can really see the progress there.
You are obviously doing something right. Well done!0 -
Lex! Amazing difference!!! :flowerforyou:0
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looking good Lex you must be pleased0
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Hi new and existing folk!
So, lots of dancing over the weekend. Achey, achey calves (ceilidh & Irish dancing is to blame!) so no squats for me today.
Bench: 40lbs (hard!). Then I tried the empty (45lb) Oly bar after my rows, and it was easy. I don't understand...
Rows: 55lbs I think I need to repeat these because I'm still not happy with my form.
I do graduate to the Oly bar for bench press next time though! Woohoo!
Calories for the week...probably slightly over. It's been kinda hard to log exercise properly and I'm sure FitBit has screwed up a couple of days this week. Meh.
Whoo hoo, Girl! So excited for you!
Your dancing sounds like a lot of fun!0 -
I am!! I was actually feeling a bit down on myself because I gained weight during christmas and I was 63.3 kg in the December pic but weighed in at 64.3 kg today (I went up to 65.5 during xmas). So I'm actually heavier now! I had forgotten all about taking the first pic until today. Anyway it's visual proof that the progress is real (sometimes i wondered if I was just not measuring at the exact same spot or something.0
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Everyone is doing great!!!
@jstout and sampson - welcome!! awesome numbers
@adini - hot damn! your pics are wonderful! your butt is definately lifting up there..great job
@extra - awesome bp!
@soosannah - another awesome bp!!
@HIITMe - you will totally make your ex-H wonder what a mistake he made...work it!
@Juliemouse - awesome numbers girlie...and I think it was you who said you've never been a binge eater, more likely to not eat at all under times of stress...thats me..I have to fight myself to eat when I'm upset or under a lot of stress...yes, I have forgotten to eat before...as strange as that seems. I don't really binge eat per se..but I can overindulge in chocolate...it doesn't take much to get huge cals
@Lex - awesome work!! I really see a huge difference!
Okay ladies, Time to talk your token psycho off the ledge...
Yeah, today is weigh in day...I did it...here we go...*kitten*.
I got on the scale and it said I had gained 4oz...bearing in mind that I dropped my cal goal from 1400 to 1200 on Tuesday. I've done pretty good NETing that 1200, eating my cals back, went over on Friday at 1500...but it wasn't junk, I was just hungry so I ate more protein,..so I don't really feel bad about that..then I realize I had to um....deload...so I weighed in after that and I was exactly the same as last week. How can I not have dropped an ounce when I've been eating at a deficit???
Now for the measurements...I lost .5" on my ribcage, and .75" on my natural waist..and GAINED .5" on my already enormous thighs...WTF?? Hello Ledge, shall I jump from here?? whats that? you want to push me??
Ladies, my thighs were 20" this summer..so I've put 1.5" back on my already fat, fat thighs...yeah, I'm gonna jump.
Now for the good thoughts...None of this makes me want to stop lifting...wait, what?
So I trued up...took some pics...and I'm going to lay it all out for you guys here...bear in mind I think I look terrible...but I do like the definition I see in my side abs. And please bear in mind that I'm only 5'1" and anything over 132lbs is considered overweight for this height, so yeah, I need to lose weight...well fat...and as you can see I've got it in spades around my butt and thighs.
but I'll be posting more pics as I progress..gak I hate looking at these and this is after losing 35lbs, and doing circuit training since last May AND doing SL for a month. ugh.
I'm going to head to the gym now for the beginning of week 4. It took me 2.5 hours to do this post...sheez.
and here is me with Banana Joe, the Best In Show winner at Westminster, so the top dog in the world...he is obviously OVER his star status..but I'm geeked out...damn I hate that pic of me...bwahahaha
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GAH!
What a mixed emotion workout.
The good news? I hit my first triple-digit lift - deadlifts @100!!!!
I failed my OHP. Managed 4x5 @ 40 and 1x4 @ 40. Pissed me off. :mad: I am not used to this, LOL...
DID squat 55, too, tho. THOSE are getting easier.
Went to the strength standard website. You’d think I was a 98 pound weakling looking at those little graphs. *face palm* Like I needed confirmation.
I also found a beginner Yoga DVD buried amongst my belly dance DVD’s so am going to review that, and maybe do a little of that later,
I guess I should give myself some props. I was tired coming into it, and once I put on the music I was fine, but this was the workout that almost didn’t happen. Now I think I shall go watch some tv in the recliner.
I failed my OHP at 40 lbs too but got it the next time and I managed to go up after that, too. It's normal to fail that one more often I think.0 -
@ Julie - girl, I have been thinking about your weigh in all day and wondering how you are doing. You look amazing! I want your guns, Babe! Step off the ledge, sweetie! Up 4 oz. is not a huge thing, and if my math is okay? The increase in your thighs has to be muscle, and like me & my arms, the fat just has to come off so we can see the amazing muscle underneath. I can FEEL the muscle in my arms and shoulders, but I can't SEE them, yet. Is that making any sense?
@ Lex - thank you for sharing that with me. I am really glad it isn't just me. Plan on nailing it on Thursday.0 -
Doing something like a 1 rep max calculation seems to decay at higher reps - so if you fail on a 3-4 set that's probably reasonably close, but if you fail on a 10 set its really hard to say because its becoming an issue of endurance at that point, not strength.
Anyway, 3 months is too soon to worry about it. When you switch to an intermediate program like madcow or wendler you'll have much lower rep higher weight days, and those will be better estimates. Plus after a year you could plan to start doing some testing.
Aallllso, supposedly women are able to do work sets at much closer to their 1 rm (or rather our ability to do 1 super big heavy rep is actually not as good as a guys) so those calculators may overestimate a bit for women. Not to depress anyone or anything. If you're lifting 2-3x a week and you're adding weight at regular intervals, you're getting stronger and staying committed, and that's what matters.
I haven't had a chance to read everything else but the pictures grabbed my attention, congrats lex the results are very visible, and julie you look great as well, I bet you won't need to lose a full 25 lbs (like your ticker says) to be happy with your body.
I had an awful awful AWFUL OHP failure at 80 again. Just gonna deload next month. I'm not *too* worked up I guess, I did get 80 in the air once and that's a pretty good number. I'll give 82.5 a chance before I deload -if I make that I'm gonna call it my 1rm for that and be reasonably happy.0 -
Hi everyone!
@ lex & julie - Great progress pics for both of you!!! Don't listen to the scale. It lies to me all the time
@ mouse - I'm open to FR so feel free to add me!
My next two weeks are going to be crazy. I have travel for work this week and then a vacation the next week. I will get in a SL session tomorrow and then again on Thursday and hopefully I can squeeze one in before leaving again on Saturday. I don't know if I will be able to do actual SL on vacation....I have to check out the facilities on the cruise first.
So tomorrow will be:
Squat: 100 - staying here until the form issues are corrected
Bench: 80
Row: 80
Edited because I hit the reply too early :laugh:0 -
@Julie, hun, you do not need to jump off the ledge. 4Oz is nothing, and your legs look toned, not fat. Mine, for the record, are 21.5-22" of muscle and when I get around to posting pics, they show as muscle.
Finally did a summary of progress, 14 Dec to 1st Mar, 16 sessions
Squat 55lbs (+25)
Row 55lbs (+25)
Deadlifts 120lbs (+30)
Bench 40lbs (+20)
Overhead 35 lbs (+10)0
