May check in and chat - May all your weights go up
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Nothing much to speak of today except PRs for front squats at 47.5 and rows and power cleans at 67.5.
Hooray for fractionals!!
As to C25K, I did Day 1 all over again. I'm going to just reset it until I can do Day 1 in good form and complete every 60-second interval without getting winded or going back to walking early. You start where you start, and you gotta do what you gotta do. Last thing I need at this point in the game are shin splints or some other crazy runner issue on top of my lifting issues. I'm too old for that crap. :laugh:0 -
Wweeeellll... I got a little over ambitious laying out out for a frisbee playing ultimate, and faceplanted hard. ...And gave myself whiplash, neck muscle stains, and a likely concussion.
Still having some residual symptoms like headache, fatigue, muscle tightness... So.. not allowed to play with barbells for at least a week :sad:
Any advice on restarting after a week off? Will I have to deload a bit?0 -
Wweeeellll... I got a little over ambitious laying out out for a frisbee playing ultimate, and faceplanted hard. ...And gave myself whiplash, neck muscle stains, and a likely concussion.
Still having some residual symptoms like headache, fatigue, muscle tightness... So.. not allowed to play with barbells for at least a week :sad:
Any advice on restarting after a week off? Will I have to deload a bit?
You might not need to - some people do and some people odn't. Go give it a try and see - after 2-3 sets you'll know.0 -
Nothing much to speak of today except PRs for front squats at 47.5 and rows and power cleans at 67.5.
Hooray for fractionals!!
As to C25K, I did Day 1 all over again. I'm going to just reset it until I can do Day 1 in good form and complete every 60-second interval without getting winded or going back to walking early. You start where you start, and you gotta do what you gotta do. Last thing I need at this point in the game are shin splints or some other crazy runner issue on top of my lifting issues. I'm too old for that crap. :laugh:
You don't need to keep redoing days - I do recommend you take the opportunity to learn to run slower (that's what C25K is great for teaching you to do) but try to do a full week before you decide if you need to repeat.
I've been there,and my husband has, and we were constantly SHOCKING ourselves by how much more we could run than we thought we could.
Also I always, ALWAYS have a moment about 8 minutes in when I think "oh god my legs HURT and I'm tired and this is hard and I can't keep going" and if I make myself push through it, that feeling goes away. Don't let fear or your brains natural desire to NOT be active (because your brain does not WANT to exert itself - its an evolutionary defense) prevent you from making progress.
You may never get shin splints - I only got them in the beginning if I was bad and tried to run multiple days in a row, and even then I only got mild ones that went away with a few days of rest - they're really not as bad as you've always heard.
Remember running is just like the bench press- sure you can horrifically injure yourself but most people who do that are doing something so far and beyond the level of what you're doing that you should think of it as a totally different exercise, entirely, that happens to have the same name.0 -
@Fish: Oh goodness! I hope you recover quickly. I took self-imposed week off and had to deload squats when I came back, but everything else stayed the same.
@Dani: Yay on the PRs! Keep pushing with the c25k, running buddy. I have to push day 2 back to Saturday as there is no time for it in my schedule today and tomorrow is a lifting day. I hope my new running shoes show up before then because I have some mild shin splints from using my old shoes.
@Tameko: as always, thanks for the great advice to us all.
And my workout update: I was worried my legs would be tired after starting c25k, but I was pleasantly surprised last night. Squatted 122, pressed 70 (although the last rep was bad so I will repeat this weight) and deadlifted 182. I SOOOOOO want to pull 200 before I turn 40, but I've only got 15 days left. Not sure that is going to happen.0 -
Also I always, ALWAYS have a moment about 8 minutes in when I think "oh god my legs HURT and I'm tired and this is hard and I can't keep going" and if I make myself push through it, that feeling goes away. Don't let fear or your brains natural desire to NOT be active (because your brain does not WANT to exert itself - its an evolutionary defense) prevent you from making progress.
^^Agree!!!^^ I am not a great runner by any stretch, but can I can clock a few miles a couple of times a week. I will say that running is hardest at the beginning of the run. There is a time, about 3 minutes after your warm up until about 12 or 15 minutes in, that it sucks. If you can push through the pain of that, you can settle in and find a pace. Just stick with it.0 -
Just checking in! I love reading your posts. Makes me so proud of all of you.
Dani: I had a brief period where I thought I wanted to be a runner. Shin splints do happen, but I only got them when I transitioned into running outside from the treadmill (and I used to get them on occasion when I played soccer). If you do get them, just stretch and ice. Since you have a foam roller, you could try that, too. They're more of a nuisance than anything.
I've been horribly lazy this week. I was out of town last weekend and am going out of town again this weekend, so I haven't gone to the gym. :ohwell: I've been walking laps around my library for an hour everyday so at least I'm getting my bum up and moving a little bit. I'm restarting StrongLifts next week (fingers crossed!) and I'm looking forward to it. I miss it!0 -
You don't need to keep redoing days - I do recommend you take the opportunity to learn to run slower (that's what C25K is great for teaching you to do) but try to do a full week before you decide if you need to repeat.
I'm really just at a slow trot already. And I still get winded. Probably my lungs getting back at me for subjecting them to 20 years of smoking. The plan is to really just ease myself into things so I don't get frustrated and quit. I do want to complete the full program, really! (And wouldn't that just be special, me completing an official "program", woo! :laugh: )Dani: I had a brief period where I thought I wanted to be a runner. Shin splints do happen, but I only got them when I transitioned into running outside from the treadmill (and I used to get them on occasion when I played soccer). If you do get them, just stretch and ice. Since you have a foam roller, you could try that, too. They're more of a nuisance than anything.
I foam rolled the fronts/sides of my shins today because those being sore is a different experience. Must be from the "jogging" cause I sure don't get that when I lift. Turns out it was just muscular, so I think I'm being cautious enough. I do run outside in my neighborhood because I don't have access to a treadmill currently anyway, but it's mostly paved and even.
I'm not deluded enough to ever think I'm going to be a "runner", but the thought of finishing a 5K even at a slow trot/jog is rather appealing, so we shall see. Even though those usually start at like 7 a.m. and so there's a chance it'll never happen anyway cause mama don't get up that early (I work 2nd shift). :happy:@Dani: Yay on the PRs! Keep pushing with the c25k, running buddy. I have to push day 2 back to Saturday as there is no time for it in my schedule today and tomorrow is a lifting day. I hope my new running shoes show up before then because I have some mild shin splints from using my old shoes.
My next running/lifting day is Saturday, so no worries! I might just try day 2 then. Today was much better than my first day, and so I think my body is starting to adapt already, although I did slow myself way down. I do vaguely remember it taking about a week or so last time for me to start enjoying the runs/jogs/trots without feeling like I was dying every time. I fully expect you to pull ahead of me, especially since I'm running outside and so my progress is going to be weather dependent anyway (even though we usually get our summer rains in the afternoon, so *fingers crossed*).0 -
If you are jogging, you are running, and thus you are a runner. Congratulations, you made it.
Also, finish the program. You won't regret it. I'm a terrible runner, I hate it, I'm slow, and I also hate it, plus, I really don't like it at all, and also I hate it.
But its very satisfying to know I can run for 30+ minutes. I don't need to complete any marathons but I like to retain enough fitness to be able to do that if I ever want to. ITs one of the ways I know I'm 'fit'. Not that you HAVE to do that to be fit, just that its something I use for myself. Every once in a while I go out and do it and its f*cking cool to be able to say that.0 -
If you are jogging, you are running, and thus you are a runner. Congratulations, you made it.
Also, finish the program. You won't regret it. I'm a terrible runner, I hate it, I'm slow, and I also hate it, plus, I really don't like it at all, and also I hate it.
:laugh: :laugh: :laugh: :laugh: :laugh:0 -
I'm a terrible runner, I hate it, I'm slow, and I also hate it, plus, I really don't like it at all, and also I hate it.
I am laughing audibly (LOL, in other words) because...
I have said this sentence. Maybe word for word, exactly like that-- cause you know what? I don't love running.:laugh:
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I have said this sentence. Maybe word for word, exactly like that-- cause you know what? I don't love running.:laugh:
I'm allergic to it. But, I hate my spare tire even more than running, and I'm not eating any less, because I don't want to. So .... there ya go. Running it is.0 -
I'm a terrible runner, I hate it, I'm slow, and I also hate it, plus, I really don't like it at all, and also I hate it.
I am laughing audibly (LOL, in other words) because...
I have said this sentence. Maybe word for word, exactly like that-- cause you know what? I don't love running.:laugh:
Yup. I run because it burns calories so I can eat more (or drink beer!) And because it's good for my health. And just occasionally, once the first half mile is over and my body remembers how to do it, if the sun is shining & there's a gentle breeze, and I'm in a, park, it's actually pleasant.0 -
:laugh: :laugh: :laugh:
I enjoy it on the days I hit PR's. I get almost as excited as when I hit lifting PR's (almost) But on the days where I can't seem to put one foot in front of the other I hate every second of it.0 -
I have said this sentence. Maybe word for word, exactly like that-- cause you know what? I don't love running.:laugh:
I'm allergic to it. But, I hate my spare tire even more than running, and I'm not eating any less, because I don't want to. So .... there ya go. Running it is.
If you're not super pressed for time, you could get equally good results walking fast. But like I said, its satisfying to know you can do that.0 -
For me running has always been my nemesis. I think that because out of just about all types of exercise, when you're bigger it is AWFUL. It's painful and torturous. Being able to do it now definitely reinforces how far I have come and like Tameko, I use it as a way to determine if I'm "fit". Not that it's necessarily true, but it's one of those things that I never thought that I could do and now that I can pound out 5km, I'm all like
DAMN GIRRRRLLLL!
:laugh:
I still have a long way to go until I'm really actually good at it, but damned if I don't like a challenge
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Running...hmm...I don't love it, but as I get better at it, I dislike it less. That and I'm not one to run for too long. 2 miles I am good with, 3 miles is a mental struggle, but I can physically do it. Much more than that, I'm not sure. I use my runs as a gauge on how I'm doing with endurance and cardiovascular conditioning as well.
Well, my other three workouts for the week got me a little today with B.
Squats: 1x5 @ 90, 100, 110, 120, 130 - despite the legs week from hell, I was able to maintain form on the increased weight. I will stay here though as my hip flexor was feeling the weight increase.
OHP - 1x5 @ 80, 1x5 @75, then couldn't get the bar up to save my life. I've decided to deload on OHP and work on form and grip position and to rest my left shoulder for a bit. I don't know why, but it doesn't seem to want to engage on the first rep. I'm not in pain, it just wont push the bar up. This is the second OHP session it has done this. So, deload is my best thing to do.
DL: 1x5 @ 135 and 175 - I wanted to try 190, but 175 was enough for the legs so I didn't want to push them too far today. Next DL day is on Tuesday so I will have some rest time before that and will try for 190 then.
I did not add a finisher on today's workout since I didn't really take the time to figure something out and it isn't like I'm not already tired from the week and I still have two days of workouts to go. I'll get it ready for Saturday though and use up all my energy going into the rest day
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I'm so stoked. I had an awesome workout.
I'd failed twice at 130# for squats & didn't want to fail again. Because failing is so icky.
Yesterday I set things up by eating closer to my maintenance than a 20% cut. I made sure I had carbs today, too.
Yeeaaahhhhh, I hit every rep of 130 for 3X5. My form was good, too. It was hard but manageable, and I felt so proud when I finished them!
I also benched 75 pounds, Pendlayed 85 pounds, and did three sets of assisted chinups as best I could. The rows were an unintentional repeat, though
Feeling all BAMF here tonight. :smokin:
OK, now I am going to go back and read and catch up with what you all have been up to!0 -
BAMF indeed, Ges, and I've done unintentional repeats before too. something about being in the 'testosterone zone' (or the ''rone zone' as the huz says I should call it!) that turns us into meatheads who can't process numbers or something?!0
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I'm glad I'm not the only one who dislikes running but does it anyway because "It's good for me". I was beginning to think I was a special kind of masochist to not only spend 3 days a week feeling interestingly sore on recovery days but then going out to mentally torture myself with running too! :laugh: :laugh:
Today's workout:
Squats 45kg/99#
OHP 18.5kg/41# - repeat, but needed
Rack pulls 3x8 at 40kg/88#
I saw the lifting PT on Weds who suggested switching to rack pulls/RDL for a while to strengthen up my hamstrings and lower back, then going back to deadlifts. So I dropped a bunch of weight off my DL 5RM and did a set of five rack pulls, and realised it felt like no work at all and added three reps and a further two sets of 8. I'll feed that back on Weds when I see her and see what she recommends weight/set-wise.0 -
Awesome work Ges!!! That is a total BAFM night!0
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Squat - 130 - felt pretty strong up until the last couple reps on the last couple sets; will repeat next time.
OHP - 4 sets at 85 (RAWR!)- will repeat if I'm feeling strong next time, or lower a little if I'm not feeling it. I had stalled at 80, then didn't feel that strong last week and went with 65. I ate a bit more this weekend and felt good, so I went for it.
Deadlift - 185 -will repeat next time. I can really feel this in whatever core muscles are hidden right under my muffin top.
What's my secret???
I had icecream before I went to bed last night.
Can someone explain the ice cream before bed the night before a workout to me?? I am not sure I understand what it does.
So last night started my WEEK 2 of Stronglift 5 x 5--
Stats: Squat 60- OHP 45- Deadlift 100
Let me say that OHP at 45 I thought I would never make it through. I am not sure if i can do an increase next week. Is that ok or do I have to increase each time??? I struggled with each set after my first 2 (not including warm-up), but I did make it to 5 each time. My lower back feels like it might give out when I do them. Is that normal? Other wise all was well. So far this workout is lovely. I really do need to practice form on OHP and barbell row though. I am still feeling like I am not doing it right.0 -
Preaching to myself this morning...but feel free to apply it to yourself it need be
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What's my secret???
I had icecream before I went to bed last night.
Can someone explain the ice cream before bed the night before a workout to me?? I am not sure I understand what it does.
So last night started my WEEK 2 of Stronglift 5 x 5--
Stats: Squat 60- OHP 45- Deadlift 100
Let me say that OHP at 45 I thought I would never make it through. I am not sure if i can do an increase next week. Is that ok or do I have to increase each time??? I struggled with each set after my first 2 (not including warm-up), but I did make it to 5 each time. My lower back feels like it might give out when I do them. Is that normal? Other wise all was well. So far this workout is lovely. I really do need to practice form on OHP and barbell row though. I am still feeling like I am not doing it right.
the ice cream is really just an excuse for eating ice cream, it's not statistically significant however carbs and fat are not evil and they and the protein will help fuel you.. but again, it's just an excuse for eating ice cream!
well done on the lifts. I don't increase if I don't feel that I have done the 5x5 smoothly, competently and with good form. so if you were struggling - especially if it isn't great on your back - I'd redo them. I'd also look at your form. My top tip with OHPs is to squeeze EVERYTHING - knees, thighs, GLUTES and STOMACH especially so that you are supporting your lift with everything underneath. Your core in particular needs to be tight, as your lower back shouldn't be bearing the brunt.
any experienced gals want to jump in with better advice? 0 -
It's Friday again, it's A lift day again, and all 3 of my lifts are planned repeats. I'm a little nervous, I'll admit, although the good lifts on Wednesday have helped.
I'm repeating 45kg on squats to nail that form and keep an eye on my knee that wants to turn inward, and I think I might be brave and try without gloves..
Bench is the scary one, supposed to be 37.5kg but I'm wondering whether I should drop back down to 30 and work back up. Any thoughts before I hit the gym in a couple of hours?
Pendlay is 45kg again, this should be straightforward but was totally messed up after the shoulder incident last week. I want to revisit a video first and check my form as I'm less confident about the ground-up lifts...0 -
@Ges.....great work lady!!! It's amazing what the food can do eh?!!! BAMF you are!
@xidia.....this sub of rack pull/RDL for DL to work on hammy and low back is incredibly interesting to me as my deadlift is lagging (IMO) from where it should be. She your PT give you any other information on it? Please keep me posted on this as I'm super curious if it might be something that could work for me as well....if not as a full on sub but even as accessory lift!0 -
@lwood... I have blisters.... I get a better grip without gloves... without gloves I get blisters.... I dont know what to do... keep forgetting to try tochalk until Im in the gym with no chalk & looking down at my blisters
@ Ges.. hot dang!! nice work!
This week I did OHP on "A" day then Bench press on "B" day... on "b" day I tried to do 1 OHP.... Failed miserably..
so today is "A" day again.. OCD is going to make me do bench press again, which may be good so then by Monday I will be ready for OHP again..... I hope0 -
@vegas - will do. I think her plan is to get me to rack pull/RDL more than my current DL, then switch back. What she hasn't given me is sets/reps/weights yet. I'll keep doing some lighter DLs (60-80% of 5RM for 1x5 once a week?) so I don't lose the lift entirely.
@Lwoodruff - On squats, I'd just set the safety bars and give it a go. I squatted for the first tme in gloves today because the bar seemed super-rough. UsuallyI only use them for pulls. Bench - see how the warm-up goes - if you're happy dappy at 30, no point in making that your work weight so go up gently with 2-3 reps per set until you find a comfortable work weight. If you're uncomfortable at 30, start there. Rows - good luck.
OHP technique - yes, tense EVERYTHING. and remember to breathe 0 -
Repeated Monday's weights -
Squat - 130 - still feels challenging, but I think my form is OK. I want to get a little bit lower down. I'm almost there, so I'll repeat the weight again.
Bench - 100 - If i pick up some fractionals, I'll try to move up a little
Rows - 100 - I think I"m ready for 105, but I need to add a couple warm up sets for these. Even though I always feel like my shoulders are warmed up from squats and bench, my left arm always does a weird semi-painful (pain in my shoulder) angle out on the first rep. As soon as I correct it and pull it straight back, it's fine.
I had ice cream last night, and I've started having a cup of coffee and a Clif builder mini bar a few minutes before I lift in the morning. Seems to be a winning combo for me so far.
I get one blister/callus on my left hand right below where my wedding ring is, and very light ones all across my right hand. I used to row, and I would get really horrible blisters followed by super tough calluses. My hands are super ladylike compared to how they were back then!0 -
It's conclusive. No ice cream leads to sub-stellar lifting.
I went in early today, and it was crazy busy, but thankfully I was able to get my head in the game, although it didn't matter on benches and rows - but I was expecting that.
Squats - bumped to 135. Big plates, which freaked me out for some reason, because this was only 5 pounds more. . but they felt good and I got them all in. I think I'm going to start only increasing every other session though, to make sure that my form doesn't get wobbly.
Bench - 95 - 55444 About what I expected.
Pendlays - 105 - 55444 Again, about what I expected. I am definitely getting in to the top range of my upper body strength, so things will go slower and be tougher. I'm good with that.
Barbell complex plus some chins, pulls and dips, with assistance in 3 x 5 batches. I'm trying to figure out how much I can do at this calorie level, so we'll see. . .
And now to go move a bunch of tree limbs and rocks around in the backyard. And make a trip to the store to restock on the ice cream. 0
