May check in and chat - May all your weights go up
Replies
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Today:
Squats 140 BOOYAH!
OHP 70 55554 again - so I'll deload on these next time and work back up. I actually made it 1/3 of the way through the last rep before I realized I wasn't going any farther, so I feel like with a deload I'll bust right through.
Deads 195. I'm not sure I should count this - I had to take a break after the 3rd rep and breathe for about 30 seconds before I did the last two. Regardless, I'll repeat because this weight feels very heavy and I don't want to jump up until it feels a little better.
And I'll head out for a walk today - Bobby wasn't feeling well so we skipped complexes today. And hopefully more bow time
Ohhhh 195. That's what I was supposed to move up to today. I tried 190 instead and I was doing a lot of growling and grunting. That seemed really heavy.
I squatted 140 this morning on my first set. Then I thought --"130 feels way too heavy this morning, I'm gonna take 10lb off and take it easy". Then when I went to take off the plates, I realized I had miscalculated AGAIN. I did the last 4 sets at 130 like I had meant to.
OHP - 5x5 at 85. I think I rested about 4 minutes between each set. There's some stuff about form I want to look up when I'm at home today. I think I'm doing sort of a hip thrust that I'm not sure I'm supposed to do. I think it's OK, but I'll try to explain better later when I have time.
I think I'll make it through this week with either progressing slightly or repeating the weights I'm at, then deload next week. I don't want to get burned out and start dreading the workout when the weights start to feel too heavy.0 -
Well I finally got those big plates on for squats, but my form was suffering. It killed me to deload back to 130, but I knew it was best. Funny how something like plate size can make you feel like you're stronger when it's really only 5 pounds!
Deadlifts at 162.5, OHP at 62.5. Finally going up! Didn't complete 5x5, but it's progress. Finally!
And for my favorite stat...
3 years ago I did a wellness check at work. I started at 145 pounds and 32.6% body fat. A year later (last year) I had lost 15 pounds, and decreased my BF to 28.7%, essentially losing 10 pounds of fat and 4.5 pounds of LBM. I added strength training after that check (body weight stuff, then stronglifts in January). I've been a little discouraged as my weight has been pretty stable, but...today I'm 128 pounds and 26% BF. So in the last year I may not have lost much, but I actually gained .5 pound of LBM and lost 3.2 pounds of fat. Not shocking or astounding numbers, but losing nice and steady...and losing fat. I'll take it! And as a side note I also started stretching regularly. I went from "poor" flexibility (sit and reach of 9 inches...so bad it wasn't even on their scale!) to 19 inches..."normal"! Yay!0 -
So today was the start of my seconded week. I hit my first wall with squats but I think the new gym collars may have something to do with that. They got rid of the coil ones and the new ones feel like 1-1.5 lbs each. So to sum up I increased my weight by 5lbs in plates and probably 3 lbs in equipment weight.
Squat 3x5-2x4 55lbs
OHP 3x5-1x4-1x3 50lbs
DL. 1x5 105lbs
I am excited to break through my first failure on Wednesday!0 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/40 -
I completed Day 9 yesterday. I am one pound from being at the 'suggests start weight for squats'... So, starting next session I can rely on the app to track my squat weights!
I had a bad couple of days last week, went down a couple pounds in most my lifts, ended up with a a migraine, chronic fatigue flair up, ate more, and am back on track and increasing weights.
I decided that an increase of 2-3 pounds is fine for me if it's feeling like a not-so-great-week, health wise.
My max weights:
Squats- 44#
Bench Press- 60#
Barbell Row - 66#
OHP- 51#
Deadlifts-108#
I had my 18 yr old son start SL with me. Here's his first day:
Connor is 5'8" and weighs about 125#, I think. Maybe 130#
Squats: 40#
Bench Press- 42#
Barbell Row- 44#
He could have done more, but He seemed a bit 'anxious?' to try more. He wanted to not go more than he KNEW he'd be good lifting.
He caught on to form pretty quickly. His squats looked really good, he could use a slightly fatter back for the rows, but they were stil pretty good.
My husband joined me on my 'week 2' and is still lifting and increasing in weights lifted.0 -
I completed Day 9 yesterday. I am one pound from being at the 'suggests start weight for squats'... So, starting next session I can rely on the app to track my squat weights!
I had a bad couple of days last week, went down a couple pounds in most my lifts, ended up with a a migraine, chronic fatigue flair up, ate more, and am back on track and increasing weights.
I decided that an increase of 2-3 pounds is fine for me if it's feeling like a not-so-great-week, health wise.
My max weights:
Squats- 44#
Bench Press- 60#
Barbell Row - 66#
OHP- 51#
Deadlifts-108#
I had my 18 yr old son start SL with me. Here's his first day:
Connor is 5'8" and weighs about 125#, I think. Maybe 130#
Squats: 40#
Bench Press- 42#
Barbell Row- 44#
He could have done more, but He seemed a bit 'anxious?' to try more. He wanted to not go more than he KNEW he'd be good lifting.
He caught on to form pretty quickly. His squats looked really good, he could use a slightly fatter back for the rows, but they were stil pretty good.
My husband joined me on my 'week 2' and is still lifting and increasing in weights lifted.
That's awesome that this is turning into a family thing!! And congrats to your son on starting! I am sure he will start gaining confidence and be willing to push the weight higher soon.0 -
Well I finally got those big plates on for squats, but my form was suffering. It killed me to deload back to 130, but I knew it was best. Funny how something like plate size can make you feel like you're stronger when it's really only 5 pounds!
Deadlifts at 162.5, OHP at 62.5. Finally going up! Didn't complete 5x5, but it's progress. Finally!
And for my favorite stat...
3 years ago I did a wellness check at work. I started at 145 pounds and 32.6% body fat. A year later (last year) I had lost 15 pounds, and decreased my BF to 28.7%, essentially losing 10 pounds of fat and 4.5 pounds of LBM. I added strength training after that check (body weight stuff, then stronglifts in January). I've been a little discouraged as my weight has been pretty stable, but...today I'm 128 pounds and 26% BF. So in the last year I may not have lost much, but I actually gained .5 pound of LBM and lost 3.2 pounds of fat. Not shocking or astounding numbers, but losing nice and steady...and losing fat. I'll take it! And as a side note I also started stretching regularly. I went from "poor" flexibility (sit and reach of 9 inches...so bad it wasn't even on their scale!) to 19 inches..."normal"! Yay!
I *love* the wellness check results, great job!!
I hear ya about 135 squats. That's right where I am, and struggling a bit, too. I never used to lack confidence in the gym, hmmm.
:sad: Yesterday's workout was a train wreck. Before I got there I knew I was sore, not recovered, and I was scared about squatting 135. I even posted in the Girls Who Lift group.
When I warmed up, I didn't loosen up enough... and I was just not recovered enough from last time. I loaded up 135 and I squatted it, my form was good, but I was exhausted. 4-4-4 reps.
Bench I had a little math fail and warmed up too heavy, ending up with 85# on my last warmup when my scheduled work weight was 77# oops. Now I know that my one rep max is somewhere north of 85 pounds, though :drinker: Then my sets went like this: 77 for 4, 76 for 4 and used the bailout rack for the fifth rep, 76 for 4. gah.
Pendlays were OK, 86 pounds 3X5. I skipped cardio. I took the dogs to the dog park and sort of limped around. I'm not injured, I don't have DOMS per se, I'm just wiped the *kitten* out.
So I made a new plan overnight -- and I welcome comments about this. On Wednesday I will deload to about 75-80% for squats, I'll do OHP which has been going very well, and I'll deload the deadlifts too, I hit them last time but gawd was it tough.
Thursday - Tuesday I am on vacation. I have some coaching help lined up for Friday and Monday and I'm assuming that those sessions won't be at the very very top of my working weights. I will also be eating closer to maintenance I'm sure.
And hopefully I will return next week rested and ready to do some more linear progression.
In the meantime I am reading Practical Programming and will be re-reading about the intermediate programs, in case I really am already at the end of my beginner phase. :grumble:0 -
but I actually gained .5 pound of LBM and lost 3.2 pounds of fat. Not shocking or astounding numbers, but losing nice and steady...and losing fat. I'll take it! And as a side note I also started stretching regularly. I went from "poor" flexibility (sit and reach of 9 inches...so bad it wasn't even on their scale!) to 19 inches..."normal"! Yay!
Nice, congrats!
Last night I did my second workout and used one of my free training sessions with a trainer. It was like pulling teeth to make him show me the stronglifts moves! He didn't want me to do them. I finally said, "Look, show me your moves. I don't mind. But ALSO show me what I want because I'll come back and do my moves, anyway." I was nice, but had to be firm. In the end, I feel like he did a nice job and we left on friendly terms. LOL
Oh, and My DOMS from the first workout is better, but I'm still really sore! Feels awesome!0 -
Congrats to both of you!but I actually gained .5 pound of LBM and lost 3.2 pounds of fat. Not shocking or astounding numbers, but losing nice and steady...and losing fat. I'll take it! And as a side note I also started stretching regularly. I went from "poor" flexibility (sit and reach of 9 inches...so bad it wasn't even on their scale!) to 19 inches..."normal"! Yay!
Nice, congrats!
Last night I did my second workout and used one of my free training sessions with a trainer. It was like pulling teeth to make him show me the stronglifts moves! He didn't want me to do them. I finally said, "Look, show me your moves. I don't mind. But ALSO show me what I want because I'll come back and do my moves, anyway." I was nice, but had to be firm. In the end, I feel like he did a nice job and we left on friendly terms. LOL
Oh, and My DOMS from the first workout is better, but I'm still really sore! Feels awesome!
what the formula for figure you gained .5 LBM and lost 3.2# fat..... take your new weight and your new BF%, but that's ll I got, not sure what to do with it...
And Amyaroja- YAY on telling the PT what you needed! I had a guy PT ho did piddly arm stuff and told me diet was the only thing I needed to lose BF (as in; diet ONLY, no weights should be done!), then I switched to a female and she showed me form on lifting weights.0 -
I think adding C25k is hurting my legs a bit. But also the week was just crazy, as Mr. Chunk was out of town, and then injured his back and is unable to help at all with the 3 young chunks. And my youngest is disabled and requires complete care, so that's taking it's toll on me when there is no break.
Today I will rest--and eat!
I hope you got your rest day in!!
I still can't run the full 60 seconds, so I'll just repeat week 1 until I can. There was nothing in me that wanted to get out there today but I did it anyway.
Hit PRs on 3 of my lifts today and am pretty stoked about that, despite that damn medication in my system. SUCK IT FLEXERIL! I think I might just hit my May goal of putting the big plates on the DL. Probably won't get to the triple digits with squats though. Oh well. I have to buy 2 more 2.5 lb plates because I noticed that I can't put 90 lbs together with my current combo. Or maybe 1 plate and 4 fractionals ...
Welcome to all the newbies! It's excited to see other ladies start lifting heavy and getting stronger! :flowerforyou:0 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/4
Those are pretty good numbers to start thinking about looking at a jump to an intermediate program.I still can't run the full 60 seconds, so I'll just repeat week 1 until I can. There was nothing in me that wanted to get out there today but I did it anyway.
Try slowing down. Like really. go slow. Slooow. Sloooooooowwww.
Also you might try doing this at home to train yourself to land lightly.
http://hundredup.com/learn-georges-100-up-running-exercise/
did I mention - slow? SLOOW? SLOWWOOOOWWWWW? Real slow. So slow you could probably powerwalk at that speed.0 -
Try slowing down. Like really. go slow. Slooow. Sloooooooowwww.
Also you might try doing this at home to train yourself to land lightly.
http://hundredup.com/learn-georges-100-up-running-exercise/
did I mention - slow? SLOOW? SLOWWOOOOWWWWW? Real slow. So slow you could probably powerwalk at that speed.
Ha, when I started "running" some walkers would pass me. I'm still pretty slow. Hell, I don't run much. I guess if my friend was serious about the sprint tri, I'm going to have to get my *kitten* in gear...0 -
re your squats and your shoulders, you can try different things and see what works best. I had a more narrow grip at first, and the bar sat consequently sat higher on my shoulder blades. At some point I widened my grip, the bar sat lower, and my form was better as a result, so I stayed with that. It's OK to experiment a little bit, especially when the weights are low.
My grip is pretty narrow! I read somewhere (Rippetoe?) that it was "supposed" to be. I think I'll try an inch wider next time to see if I can lean back more.
I did workout A yesterday. It was TOUGH. Maybe because I jogged then worked a 5 hour shift that turned into 7 hours Sunday evening. It was so busy all I could stop to do was slam down a bottle of gatorade (which I don't even usually drink). I did eat when I got home, and again in the morning before I worked out, but my legs and back were stiff and tired.
Squats - 90. Going to repeat next time to play with wider grip and try to lean back more!
Bench - 65. I had a moment in the gym, couldn't remember if I recorded the 4th set in my app...so I may have done an extra set. I figured it was better to try one more than to do too few.
Rows - 75. My bane! Going to repeat these also, as I felt my back was not parallel with the floor on a lot of the reps.0 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/4
Those are pretty good numbers to start thinking about looking at a jump to an intermediate program.
Some of the folks at starting strength forums think these are low numbers and that I should do the advanced novice program and consume more calories. The program looks something like this:
Day 1:
Squat 3x5
Bench/Press 3x5 (alternate the bench and press)
Deadlift 1x5
Day 2:
Squat 85% of last workset, 5x3
Press/Bench 3x5
Chin-ups 3 sets AMRAP
Day 3:
Squat 3x5
Press/Bench 3x5
Power clean 5x30 -
re your squats and your shoulders, you can try different things and see what works best. I had a more narrow grip at first, and the bar sat consequently sat higher on my shoulder blades. At some point I widened my grip, the bar sat lower, and my form was better as a result, so I stayed with that. It's OK to experiment a little bit, especially when the weights are low.
My grip is pretty narrow! I read somewhere (Rippetoe?) that it was "supposed" to be. I think I'll try an inch wider next time to see if I can lean back more.
I am only on week 3, but my grip is super wide, I know wider than it should be. My goal is to try more and more narrower. I usually up my weight by 2# a session. my scoliosis seems to make my muscles on that side of my back get horribly twisted feeling. I am noticing my muscles on my left are already getting better. I am a fan of "do what you need now to get where you need to be." (well, nothing too overly dangerous/crazy, obviously)- it may be bad concept, though. so don't quote me in medical journals.0 -
I am only on week 3, but my grip is super wide, I know wider than it should be. My goal is to try more and more narrower. I usually up my weight by 2# a session. my scoliosis seems to make my muscles on that side of my back get horribly twisted feeling. I am noticing my muscles on my left are already getting better. I am a fan of "do what you need now to get where you need to be." (well, nothing too overly dangerous/crazy, obviously)- it may be bad concept, though. so don't quote me in medical journals.
BRB, calling Mayo Clinic. :devil:
In seriousness, my shoulders do seem to be less sore than last week, but I think going a little wider for now and building up the flexibility is good advice. Being stable, getting the bar lower on the shoulders, and not leaning forward, is probably better for now than keeping the hands super close at the expense of that!
Now I'm going to watch all sorts of form videos in preparation for tomorrow!0 -
I am only on week 3, but my grip is super wide, I know wider than it should be. My goal is to try more and more narrower. I usually up my weight by 2# a session. my scoliosis seems to make my muscles on that side of my back get horribly twisted feeling. I am noticing my muscles on my left are already getting better. I am a fan of "do what you need now to get where you need to be." (well, nothing too overly dangerous/crazy, obviously)- it may be bad concept, though. so don't quote me in medical journals.
BRB, calling Mayo Clinic. :devil:
In seriousness, my shoulders do seem to be less sore than last week, but I think going a little wider for now and building up the flexibility is good advice. Being stable, getting the bar lower on the shoulders, and not leaning forward, is probably better for now than keeping the hands super close at the expense of that!
Now I'm going to watch all sorts of form videos in preparation for tomorrow!
I have a wide grip too. It makes it easier to pull my elbows back and create the "shelf" to rest the bar on.
And I'm back for Round 2!
Doing another deloaded week this week (around 50% of highest on squats and arbitrary weights on the other lifts) since I didn't get to the gym at all last week and I'm going to do 75% of highest next week and work my way up from there. I'm also doing 3x5 this time since the weights are going to be heavy and I don't want to be at the gym all day. I'm excited to be moving again.
Welcome to all the new ladies!0 -
Amy - You keep telling those trainers how it is!!!!
Dani - Congrats on the 3 PR's!!!
Welcome back Chubby_Checkers!
Well another week of pushing harder at the gym started yesterday. I decided to mix up the cardio and got on the rower instead of the treadmill. I did 1k meters, some core, another 1k meters and then used the rest of the time for core. Today my upper back is sore and I can't laugh without my abs feeling sore. So....good times :happy: :laugh:
Workout B today and for the first time in a few weeks, it really felt solid.
Squats - 1x5 @ 95, 105, 115, 125, 135 - I even went ahead and swapped out the 25, 10, and 5 lb plates just to put the 45s on for one last set, because you know it matters.
OHP - 5x5 @ 65 deloaded from 80 since I had been having trouble getting past a few sets. I'm working with a new hand placement that has me closer to my shoulders.
DL - 1x5 @ 135, 175, and 190!!!! I think one of the guys nearby did an audible "Hmmm" as in "hmmm, not bad" but I wasn't sure because I had my headphones in. I don't think any of the guys in the room (4 total) were actually lifting when I was pulling. The first pull was a little hard, but then I basically just gripped and ripped with my total thought on form and control.
After all that excitement I still finished off with the 18 lb body bar for the barbell complex. (3x8 Upright row, Overhead Squat, Good Mornings, Lunges, Push Press, Cleans, Front Squat)
Tomorrow I will help my trainer out by participating in a GRIT class (Les Mill's HIIT class) since she is taping for her certification to instruct. Oh, and I have been warned that it is the strength version.....clean and presses, mid-leg DL and a whole bunch of squats. I figure I will go light on the weight and get more of an endurance and cardio workout from it.
I so see an ice cream refeed in my near future. :bigsmile: :bigsmile: :bigsmile:0 -
You guys are all amazing! Lifting heavy, losing fat and gaining muscle!! And more people making lifting a family affair! I love it!
I did a workout yesterday. It was very hard. I woke up today with a headache and achy all over. I think I now have my husband's version of the flu.
Squats: 60lb
OHP:60
DL: 125
My son worked out today and blew me away!!
Squats: 10lb he was really tired, probably from aikido last night. and then he did
OHP: 45lb!! I said, "these are really hard so you may want to start out with dumbbells but you are a guy and have more upper body strength than I have so you might be able to start out with the bar." He said he'd try. He did 5x5 and told me it was easy! : )
Deadlifts: 95lbs!!!! 1x5. I suggested he try it with 95 because then we wouldn't have to stack weights. He did 5x5 with a little rest after the third and fourth rep. I'm hoping he will get addicted!0 -
[I hope you got your rest day in!!
I still can't run the full 60 seconds, so I'll just repeat week 1 until I can. There was nothing in me that wanted to get out there today but I did it anyway.
:
Well, I kinda sorta rested. No official workout, but I still had to mow the lawn and walk the dog. I slept really well last night, though, so hopefully c25k week 1 day 3 goes well tonight.
And seriously--that's impressive. If there is nothing in you that wants to and you still do it
BAMF!!!0 -
Try slowing down. Like really. go slow. Slooow. Sloooooooowwww.
Also you might try doing this at home to train yourself to land lightly.
http://hundredup.com/learn-georges-100-up-running-exercise/
did I mention - slow? SLOOW? SLOWWOOOOWWWWW? Real slow. So slow you could probably powerwalk at that speed.
I'm actually a pretty fast walker. I just walk at my regular speed in between running intervals instead of actually power walking or whatever they want me to do.
Evidently I need to run slower than I walk. :laugh: :laugh: :laugh: Gonna try that on Thursday and see what happens.
I will check more into the 100 up! I do knee-ups when I "run" for the Kinect anyway, because that's the only way to get it to clock me at a speed greater than like 1 mph. I had no idea that it was considered "training." :laugh:0 -
Try slowing down. Like really. go slow. Slooow. Sloooooooowwww.
Also you might try doing this at home to train yourself to land lightly.
http://hundredup.com/learn-georges-100-up-running-exercise/
did I mention - slow? SLOOW? SLOWWOOOOWWWWW? Real slow. So slow you could probably powerwalk at that speed.
I'm actually a pretty fast walker. I just walk at my regular speed in between running intervals instead of actually power walking or whatever they want me to do.
Evidently I need to run slower than I walk. :laugh: :laugh: :laugh: Gonna try that on Thursday and see what happens.
I will check more into the 100 up! I do knee-ups when I "run" for the Kinect anyway, because that's the only way to get it to clock me at a speed greater than like 1 mph. I had no idea that it was considered "training." :laugh:
I "can" walk at 4.4mph. I probably can't sustain it as long as I can run that fast, but I can do it. I can also run that fast, and have. Typically an easy walk for me is about 3.5, a fast walk is closer to 4, and an easy run is 4.5, with a faster run at 4.8 or so (i mean in order to sustain it - I *can* run for a minute and a half at 6.5 but that's it -- just to give you some sense of how much slower you need to run for distance though. ITs a lot slower. SLOW. )0 -
I "can" walk at 4.4mph. I probably can't sustain it as long as I can run that fast, but I can do it. I can also run that fast, and have. Typically an easy walk for me is about 3.5, a fast walk is closer to 4, and an easy run is 4.5, with a faster run at 4.8 or so (i mean in order to sustain it - I *can* run for a minute and a half at 6.5 but that's it -- just to give you some sense of how much slower you need to run for distance though. ITs a lot slower. SLOW. )
You're right though, now that I think about it. 5K is a long distance run and I need to stop treating it like a jog around the block. It's really about endurance, not speed. Hey thanks for getting my head on straight!
I don't want to risk getting burnout right out of the gate. Better to go sloooow and stick to it. 0 -
Loving you BAMFs, Amy telling the pt off, the SLOOOOW running, and fisherlassie apart from your manflu getting more family members involved!
A day for me tomorrow, can't wait! Did 30 day shred workout 2 today and can see I can't drop cardio entirely but tuck give me a barbell any day!0 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/4
Those are pretty good numbers to start thinking about looking at a jump to an intermediate program.
Some of the folks at starting strength forums think these are low numbers and that I should do the advanced novice program and consume more calories. The program looks something like this:
Day 1:
Squat 3x5
Bench/Press 3x5 (alternate the bench and press)
Deadlift 1x5
Day 2:
Squat 85% of last workset, 5x3
Press/Bench 3x5
Chin-ups 3 sets AMRAP
Day 3:
Squat 3x5
Press/Bench 3x5
Power clean 5x3
That worked well for me as a segue between linear progression and the Texas Method. The Texas Method then worked for me for a good six months before I finally moved on to a split. It was a lot of work and I ate a lot. :-)
However, when you squat on your light day, you usually would do 3x3 or 2 sets of five. Five sets of three is a lot of volume for a light day.0 -
Sunday: DL 270x1x5. I have not pulled heavy singles since January, just before I hurt my back. I forgot how much you have to grit through it! The first two sucked but the last three were pretty good.
Today I did two days' training together, and skipped assistance. I'm visiting my brother in St. Louis and will not be training until next Tuesday.
Squats: 152x5x5. That's about my bodyweight, so I'm happy at how they are coming along.
Bench: 125x3x2, which was a rep PR. Then 125x2, failed rep 3. Then, 114x3x3 for back-off volume.
Then I tried some chins, which I've been avoiding because of elbow tendonitis. I did 4,5,4 using a neutral grip. I figure if it was the wrong choice I get a whole week to rest it. :-)
This program is very flexible. When I have a real grinder of a work set, or fail, I take about 10% off the bar and put in the remainder of my programmed sets at that weight. It helps me drive my strength up, but gives me the extra volume I need as well.0 -
Amy - You keep telling those trainers how it is!!!!
Dani - Congrats on the 3 PR's!!!
Welcome back Chubby_Checkers!
Well another week of pushing harder at the gym started yesterday. I decided to mix up the cardio and got on the rower instead of the treadmill. I did 1k meters, some core, another 1k meters and then used the rest of the time for core. Today my upper back is sore and I can't laugh without my abs feeling sore. So....good times :happy: :laugh:
Workout B today and for the first time in a few weeks, it really felt solid.
Squats - 1x5 @ 95, 105, 115, 125, 135 - I even went ahead and swapped out the 25, 10, and 5 lb plates just to put the 45s on for one last set, because you know it matters.
OHP - 5x5 @ 65 deloaded from 80 since I had been having trouble getting past a few sets. I'm working with a new hand placement that has me closer to my shoulders.
DL - 1x5 @ 135, 175, and 190!!!! I think one of the guys nearby did an audible "Hmmm" as in "hmmm, not bad" but I wasn't sure because I had my headphones in. I don't think any of the guys in the room (4 total) were actually lifting when I was pulling. The first pull was a little hard, but then I basically just gripped and ripped with my total thought on form and control.
After all that excitement I still finished off with the 18 lb body bar for the barbell complex. (3x8 Upright row, Overhead Squat, Good Mornings, Lunges, Push Press, Cleans, Front Squat)
Tomorrow I will help my trainer out by participating in a GRIT class (Les Mill's HIIT class) since she is taping for her certification to instruct. Oh, and I have been warned that it is the strength version.....clean and presses, mid-leg DL and a whole bunch of squats. I figure I will go light on the weight and get more of an endurance and cardio workout from it.
I so see an ice cream refeed in my near future. :bigsmile: :bigsmile: :bigsmile:
You absolutely have to swap weights to put on the 45s!!! awesome!0 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/4
Those are pretty good numbers to start thinking about looking at a jump to an intermediate program.
Some of the folks at starting strength forums think these are low numbers and that I should do the advanced novice program and consume more calories. The program looks something like this:
Day 1:
Squat 3x5
Bench/Press 3x5 (alternate the bench and press)
Deadlift 1x5
Day 2:
Squat 85% of last workset, 5x3
Press/Bench 3x5
Chin-ups 3 sets AMRAP
Day 3:
Squat 3x5
Press/Bench 3x5
Power clean 5x3
That worked well for me as a segue between linear progression and the Texas Method. The Texas Method then worked for me for a good six months before I finally moved on to a split. It was a lot of work and I ate a lot. :-)
However, when you squat on your light day, you usually would do 3x3 or 2 sets of five. Five sets of three is a lot of volume for a light day.
That was supposed to be 3x5 not 5x30 -
I've been stalling again lately.
today:
Squat 255 pounds 5/5/5.
Press 120 pounds 4 reps.
Deadlift 265 pounds 4 reps.
Last Friday:
Squat 255 pounds 5/5/4
Bench 180 pounds 5/5/4
Those are pretty good numbers to start thinking about looking at a jump to an intermediate program.
Some of the folks at starting strength forums think these are low numbers and that I should do the advanced novice program and consume more calories. The program looks something like this:
Day 1:
Squat 3x5
Bench/Press 3x5 (alternate the bench and press)
Deadlift 1x5
Day 2:
Squat 85% of last workset, 5x3
Press/Bench 3x5
Chin-ups 3 sets AMRAP
Day 3:
Squat 3x5
Press/Bench 3x5
Power clean 5x3
That worked well for me as a segue between linear progression and the Texas Method. The Texas Method then worked for me for a good six months before I finally moved on to a split. It was a lot of work and I ate a lot. :-)
However, when you squat on your light day, you usually would do 3x3 or 2 sets of five. Five sets of three is a lot of volume for a light day.
That was supposed to be 3x5 not 5x3
That also seems reasonable. I mean, short story is, time to do something a little different.0 -
We have been so slammed here, I've barely had any online time. So, not caught up on reading.
I'm so tired. Need to get some actual good sleep sometime soon. I'm running on my third week of five hours or less daily.
B workout today.
95 on squats, 5x5, still working on form and going down farther is WAY harder for me, but I did it. I think I need to do some warmup sets, since the first two sets are super hard, 3 and 4 feel good and 5 gets really hard by the end.
75 on OHP and I didn't even manage 5x5. I did 2 sets of 5, then could only manage 3 on the third set, 2 on the 4th and none on 5th. I may need some fractional do hickeys because moving up by 5 on that one is crazy hard for me.
175 on deadlifts. Went great, except I'm hampered by my hands. Holding up that much weight is really hard. My arms and body can handle it, but my hands and fingers scream. Need to find a way to be better at that. I lost my grip on the last one, though I was only a few inches from it being all the way down.
And that's today's stream-of-conciousness update.0
