Stage 1
Replies
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Just completed by first B workout - my poor, poor legs!!! I was still feeling the squats in my legs from the A workout I did on Sunday, but I came out of the gym just now feeling like they were going to explode after the last set of lunges. Had to force myself to get on a bike and do a cool down phase, when all I wanted to do was crawl to the car LOL.
Currently waiting for my delivery of protein to arrive, I hope a shake will help as I'm not sure I'll be able to walk in the morning!
Was a bit disappointed not to make 15 reps on my dumbbell shoulder press with 8kg dumbbells, could only manage 13, then 10. Just goes to show how much I was relying on back support with the shoulder press machine as I was doing 20kg on that.
One thing I will say is I'm surprised by how much concentration is required to get the technique right and I'm not sure if I'm quite there yet with the deadlifts.
Lots of water will help. A long stretching session and a short walk first thing in the morning will help too!
Again, if you can't get through the 15 reps, you need to drop the weight down. Especially if you can't make it through the first set since it only gets harder! You'll build up to the 8kg.
Deadlifts suck. I just figured out (I'm doing 6B today) that I need to move the bar higher off the ground. I was rounding my back too much to reach almost down to the floor for it. You should NOT have to bend lower than you squat in order to reach the bar to deadlift. I actually needed the bar almost a foot off of the ground, not a few inches. :ohwell: Live and learn I guess!0 -
Morning Ladies!
back on the forum with 2 more workouts to go in stage 1 :-)
I was derailed by a nasty abscess on my forearm which made lifting anything heavy impossible. Im on the mend and back at it.
Finally got my squat rack that I ordered and I am more than happy with that purchase..My squats were at 100 and thats all I could muster so now in my last workout I'll see how Hard I can push myself. of course I'll keep you guys posted
Mrs AGI I agree with Holley that you should drop the weight on the shoulder presses. those suckers are hard!! Ive been stuck on the same weight in those for the last 3 workouts! If your have the oly bar Id used that. less weights to load since the bar itself is 45lbs.
Hi JS! welcome and I agree with holley again to drop the weight so that your completing the full set of reps. Protein def helps with the soreness as well as stretching.
Holley, I love Deadlifts girl. I feel so dam strong picking up that bar!!0 -
Holley, I love Deadlifts girl. I feel so dam strong picking up that bar!!
I love them too! It's just my left SI joint that does not. I've been struggling with it for nine years after injuring it in high school. It's better than it used to be now that it's stronger, but the deadlifts are killer for me when it's sore.
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Hi guys, did S1B4 today and I feel great that I managed to increase the weight I used on all the exercises from last time (I am only doing 2 workouts a week) but the thing I find hard is that my grip gives out before my legs do. I had to switch from 12.5kg dumb bells for the lunges to 30lbs kettle bells as they are easier to hold. But as last week I was only up to 10kg, it was too big a jump going up to 30lbs but that was the smallest kettle bell they had. Anyone else struggling with this. Its the same for the step ups too.
Would gloves help?0 -
Hi guys, did S1B4 today and I feel great that I managed to increase the weight I used on all the exercises from last time (I am only doing 2 workouts a week) but the thing I find hard is that my grip gives out before my legs do. I had to switch from 12.5kg dumb bells for the lunges to 30lbs kettle bells as they are easier to hold. But as last week I was only up to 10kg, it was too big a jump going up to 30lbs but that was the smallest kettle bell they had. Anyone else struggling with this. Its the same for the step ups too.
Would gloves help?
YES and no. Yes if this is truly a grip/friction problem. No if it's a grip strength problem. I have been trying to explain the difference to my mom because she has a grip strength problem and doesn't understand why her gloves "don't work." For me, the gloves work because my grip strength is fine; I just need the extra friction the gloves provide.
You should definitely give gloves a shot! If they don't help, keep at it and your grip will improve. Make sure that you get ones that have no extra room in the palms or they will bunch up and cause problems. And gloves will help you to not get callouses! Yay!0 -
Lots of water will help. A long stretching session and a short walk first thing in the morning will help too!
Again, if you can't get through the 15 reps, you need to drop the weight down. Especially if you can't make it through the first set since it only gets harder! You'll build up to the 8kg.
Deadlifts suck. I just figured out (I'm doing 6B today) that I need to move the bar higher off the ground. I was rounding my back too much to reach almost down to the floor for it. You should NOT have to bend lower than you squat in order to reach the bar to deadlift. I actually needed the bar almost a foot off of the ground, not a few inches. :ohwell: Live and learn I guess!
Hi Holley, yeah I'll definitely start off with lower weight on the dumbbells next time around. I'll check my position also with the bar to see if it's at the right height, thanks for that
Melissa, thanks for the welcome and reassurance.
Livlovra, hope you get that grip sorted.
MrsAgi, maybe it was sympathy failure with the shoulder press :bigsmile:
I'm still feeling very sore today - doesn't help that I have a desk job which keeps me chained to a phone all day. The noises I made and my walk every time I got up out of my chair, kept my colleagues suitably entertained :laugh: I've decided to use this week and next week as the 2 additional workout weeks before I then go on holiday.
When I get back I'll then be able to commit properly, 3 workouts a week as I'll know what I'm doing (in theory anyway!). I just don't want to go too mad before I go on my hols!0 -
I'm getting really frustrated with my squat weight. I simply cannot up the weights and keep form. I started stage 1 with 52 lbs. I did workout 6 this morning and tried for 62 lbs., but could only do one set and had to drop back to 57 lbs. for the other 2 sets. Are my legs just that weak? How long before they catch up? I'm deadlifting 87 lbs., and from what I've seen from the other ladies, their squats and deadlifts are usually neck in neck. I don't get it.0
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I'm getting really frustrated with my squat weight. I simply cannot up the weights and keep form. I started stage 1 with 52 lbs. I did workout 6 this morning and tried for 62 lbs., but could only do one set and had to drop back to 57 lbs. for the other 2 sets. Are my legs just that weak? How long before they catch up? I'm deadlifting 87 lbs., and from what I've seen from the other ladies, their squats and deadlifts are usually neck in neck. I don't get it.
Are you having problems upping your weights with the other leg exercises? It sounds to me like your legs might need more time before you can move up! Or your form could be wrong for YOU. For me personally, I can't squat down so my hips and knees are in line like the picture in the book because my back rounds a few inches before I get there. You should only squat as low as you can keep the natural curve in your back. Everyone has a different squat range. Maybe do a few without weights watching your profile in the mirror to see if you're maybe going too low for you. Let me know if it helps!0 -
I'm getting really frustrated with my squat weight. I simply cannot up the weights and keep form. I started stage 1 with 52 lbs. I did workout 6 this morning and tried for 62 lbs., but could only do one set and had to drop back to 57 lbs. for the other 2 sets. Are my legs just that weak? How long before they catch up? I'm deadlifting 87 lbs., and from what I've seen from the other ladies, their squats and deadlifts are usually neck in neck. I don't get it.
I can't squat anywhere near what I deadlift. 110 on deadlifts and 85 for 1 set on squats but I always drop back to 80. You don't have to rush. I know, I think the same way "you should be able to do that much weight by now..." If you are hitting your form, try creeping instead of jumping up in weight. I have 1.25 and 2.5 lb weights that i use instead of adding a whole 5 per side.
My real challenge is the shoulder presses. My max has been 21lb dbs but honestly, I still struggle with the last reps even at 18.5. I just don't seem to get much stronger with them.0 -
Yes, I struggle with the other leg exercises, too. I HATE step ups and lunges. I did 30lbs on my step ups today and thought I was going to die. I guess I just have wimpy legs. I will pay attention to form and try to creep the weights up. I have 1.25 and 2.5 weights as well. Oh, and shoulder presses are just hard to up weights on. Period.Thank you both for the responses!0
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Yes, I struggle with the other leg exercises, too. I HATE step ups and lunges. I did 30lbs on my step ups today and thought I was going to die. I guess I just have wimpy legs. I will pay attention to form and try to creep the weights up. I have 1.25 and 2.5 weights as well. Oh, and shoulder presses are just hard to up weights on. Period.Thank you both for the responses!
Eh, everyone has their weak spots! Mine's my mid-back, so I can deadlift and squat 110lbs, but can't do a normal push-up. My push-ups are ok at 30 degrees, but still not great. Your legs will catch up! Just keep up the workouts!0 -
2nd go at 1A last night. It went better this time
A couple of questions though....
SQUATS: all the other people in my gym do big boy squats in some machine or barbie girl squats up against the wall - both these keep their back dead vertical. When I do my squats I end up leaning well forwards when I reach parallel! Am I doing them right? Why does my gym try to make everyone do them with a straight back?
STEP UPS: on my first workout, I did 15 step up on my right leg, then 15 on my left. This time I did 1 on my right, then 1 on my left and alternated until I had done 30 alltogether. Which is correct?
thanks:drinker:0 -
I don't know about the squats, but on the step ups I'm pretty sure it's all one leg then the other. Oddly enough I do the lunges alternating every other rep, though.0
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2nd go at 1A last night. It went better this time
A couple of questions though....
SQUATS: all the other people in my gym do big boy squats in some machine or barbie girl squats up against the wall - both these keep their back dead vertical. When I do my squats I end up leaning well forwards when I reach parallel! Am I doing them right? Why does my gym try to make everyone do them with a straight back?
STEP UPS: on my first workout, I did 15 step up on my right leg, then 15 on my left. This time I did 1 on my right, then 1 on my left and alternated until I had done 30 alltogether. Which is correct?
thanks:drinker:
Squats: Your back should never be completely straight. That's super wrong! Your gym is nutso if they are advocating that! You need to keep the natural curve in your spine as you descend. When your hips begin to rotate forward and your low back loses the natural curve, stop! That's as far as you need to squat. This is different for everyone. For me that means that my hips and knees are above 90 degrees with my legs. But that's the right form for me. That being said, make sure your back is descending and ascending in the same line. And stay AWAY from the Smith machine!
Step ups: I believe the book says do all one leg and then the other.
I did the first exercises twice too because I was just guessing at weights the first time! Welcome to Stage 1!:flowerforyou:0 -
The "Starting Strength" book by Mark Rippetoe has an entire chapter devoted to the proper form of back squats. You can also find some of his videos on You Tube.0
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2nd go at 1A last night. It went better this time
A couple of questions though....
SQUATS: all the other people in my gym do big boy squats in some machine or barbie girl squats up against the wall - both these keep their back dead vertical. When I do my squats I end up leaning well forwards when I reach parallel! Am I doing them right? Why does my gym try to make everyone do them with a straight back?
STEP UPS: on my first workout, I did 15 step up on my right leg, then 15 on my left. This time I did 1 on my right, then 1 on my left and alternated until I had done 30 alltogether. Which is correct?
thanks:drinker:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
There's a video too. He's pretty awesome.0 -
I'm done!! I just finished measuring. Surprised at where I am down and where I'm not. My NSV is that I can wear size 12 pants, generally which is down a full pant size from when I started this stage
Here are my measurements
MEASUREMENTS 11-Jun 9-Sep
Calves L/R 15/16 15.5/15.25
Thighs L/R 26/26.5 26/26.25
Hips 42 42
Waist at bellybutton 35.5 35
Natural Waist 32 31
Under Breast 31 30.5
Breast 37.5 36.5
Upper Arms 10.25 12/11
(my husband measured not sure he was in exactly the same place as the first measurement)
Weight 160 161
Squats - start BW now 85
Push-Ups - start 36" now floor
Barbell rows - start 40 now 65
Step ups - start BW now 21dbs
Prone jackknifes
Deadlifts - start 50 now 110
DB Shoulder press - start 5 now 21
Wide-grip lat pulldowns - start 25 now 65
Lunge - start BW now 21
Swissball crunch - Start 15 now 30 w/ 10lbs
I guess I expected more inches change especially in my hips, since I'm down a pants size. But all in all I'm pretty pleased with my results.0 -
Well done for finishing Stage 1! It's funny that you're measurements have not changed much but you went down a size. I wonder if it has to do with fat going and muscle being formed so it might stay the same but I think the shape will change and therefore the pants probably fit better. I noticed on almost all progress pics of ladies how the bum changed. It just go lifted..
Great progress!! :flowerforyou:0 -
I did WA3 today. I upped my weights on most exercises. I tried for the step ups but I am pushing myself up too much so went back to BW. Also I upped my weights for the squat and noticed that I will need the squat rack pretty soon. I could just about get the weight up and over my head. I think I can't do any more increases without the rack. I will pop into the new gym tomorrow to chat about joining.
This time and for the last B workout I have done the interval training that is on page 145. I am doing it on the bike. It's pretty easy but I think a bit of extra work won't harm. I also did HIIT15 yesterday that is included in Turbo Fire.
I am still enjoying the program. I am now going earlier to avoid the muscle guys and it works. I have to see how it is at the new gym.0 -
Congrats on finishing Stage 1 Sue! And thanks for the squat video link.
My legs have finally recovered from a serious dose of DOMS from my 1st week. Went for a cross country hike yesterday and today did A2 workout which went very well. I've not upped the weight, will use this week to concentrate on getting my form right.0 -
I did it!!!
Sorry, I am just sort of excited that I did my first training session. Stage 1, workout A1. My tiny community gym has a squat rack, and a guy there was kind enough to take the enormous weights off the bar so I could do squats. Just with the 45 lb bar today, but Friday I think I can put weight on it as it wasn't as difficult as I thought it would be. The man who runs the gym showed me how to do a dead lift for Wednesday, and offered to spot me whenever I need some help. He said, and I quote, "there's no difference between lifting for men and women", and congratulated me on doing it.
I've read a lot of great advice here, and I expect I'll have questions as I go along. I just wanted to share my small victory.0 -
I did it!!!
Sorry, I am just sort of excited that I did my first training session. Stage 1, workout A1. My tiny community gym has a squat rack, and a guy there was kind enough to take the enormous weights off the bar so I could do squats. Just with the 45 lb bar today, but Friday I think I can put weight on it as it wasn't as difficult as I thought it would be. The man who runs the gym showed me how to do a dead lift for Wednesday, and offered to spot me whenever I need some help. He said, and I quote, "there's no difference between lifting for men and women", and congratulated me on doing it.
I've read a lot of great advice here, and I expect I'll have questions as I go along. I just wanted to share my small victory.
Great job! I'm so glad your gym is supportive! My two gyms don't really advocate heavy lifting for women. :ohwell:0 -
I did it!!!
Sorry, I am just sort of excited that I did my first training session. Stage 1, workout A1. My tiny community gym has a squat rack, and a guy there was kind enough to take the enormous weights off the bar so I could do squats. Just with the 45 lb bar today, but Friday I think I can put weight on it as it wasn't as difficult as I thought it would be. The man who runs the gym showed me how to do a dead lift for Wednesday, and offered to spot me whenever I need some help. He said, and I quote, "there's no difference between lifting for men and women", and congratulated me on doing it.
I've read a lot of great advice here, and I expect I'll have questions as I go along. I just wanted to share my small victory.
No apology needed, welcome aboard!0 -
Morning ladies!
I am done with stage 1. Decided not to do AMRAP cuz I dont see the point.
Im not a weigher as I was never concerned about the #on the scale. Only how I appear. The only measurement I take is my waist which remains unchanged. Although my stomach feels a lot tighter as if the fat is hardening. lol
anywho here are my stats.
Squats - start 35 now 100
Push-Ups - start floor now 2 sets of T pushups 8lb weight. last set regular
Barbell rows - start 30 now 80 -> felt like i could have gone heavier..oh well
Step ups - start 20db ea hand now 30 dbs
Prone jackknifes -> now half pike, half prones
Deadlifts - start 30 now 100
DB Shoulder press - start 15 now 22.5 hard to move up on those. final set I tried the extra 2,5 lb and could lift it. woo-hoo!!
Pullover - start 30lb db now 30db
Lunge - start 20 now a strong 50lb barbell or a shaky 80lb barbell working out at home and I can either do 50 or 80 on the barbell
Swissball crunch - now w/ 15lbs overhead
Everything feels tighter arms abs although nothing about my clothing has changed. I took before pics but will reserve posting until I can SEE some results. Overall I feel like Zena the princess warrior! lol
Have a great day ladies!0 -
I did it!!!
Sorry, I am just sort of excited that I did my first training session. Stage 1, workout A1. My tiny community gym has a squat rack, and a guy there was kind enough to take the enormous weights off the bar so I could do squats. Just with the 45 lb bar today, but Friday I think I can put weight on it as it wasn't as difficult as I thought it would be. The man who runs the gym showed me how to do a dead lift for Wednesday, and offered to spot me whenever I need some help. He said, and I quote, "there's no difference between lifting for men and women", and congratulated me on doing it.
I've read a lot of great advice here, and I expect I'll have questions as I go along. I just wanted to share my small victory.
Congrats!!!! I'm right there with you. I just did my first workout today too. I workout at home and it was awesome. Yay for us!!!!0 -
So yesterday was workout A5, moving from two sets of everything to three and WHOA! That was intense. Usually I don't have a problem finishing my prone jackknife reps but I almost didn't make it through that last set! Did anyone else experience a huge increase in effort moving from A4 and B4 to A5 and B5? I am guessing this is how it is supposed to feel, but I was just a bit surprised in the jump in intensity.0
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So yesterday was workout A5, moving from two sets of everything to three and WHOA! That was intense. Usually I don't have a problem finishing my prone jackknife reps but I almost didn't make it through that last set! Did anyone else experience a huge increase in effort moving from A4 and B4 to A5 and B5? I am guessing this is how it is supposed to feel, but I was just a bit surprised in the jump in intensity.
I HAD THE SAME PROBLEM. Prone jackknives were easy for me until I had to do three sets of everything. :ohwell:0 -
So yesterday was workout A5, moving from two sets of everything to three and WHOA! That was intense. Usually I don't have a problem finishing my prone jackknife reps but I almost didn't make it through that last set! Did anyone else experience a huge increase in effort moving from A4 and B4 to A5 and B5? I am guessing this is how it is supposed to feel, but I was just a bit surprised in the jump in intensity.
Melody adding the 3rd set definitely causes you to fatigue faster. for me it was the step-ups that did me in! lol0 -
Okay, thanks ladies. Good to know I'm not alone! I definately am sore today from Mondays work but going to give it my all today. Workout B5, watch out!0
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Morning ladies!
I am done with stage 1. Decided not to do AMRAP cuz I dont see the point.
Im not a weigher as I was never concerned about the #on the scale. Only how I appear. The only measurement I take is my waist which remains unchanged. Although my stomach feels a lot tighter as if the fat is hardening. lol
anywho here are my stats.
Squats - start 35 now 100
Push-Ups - start floor now 2 sets of T pushups 8lb weight. last set regular
Barbell rows - start 30 now 80 -> felt like i could have gone heavier..oh well
Step ups - start 20db ea hand now 30 dbs
Prone jackknifes -> now half pike, half prones
Deadlifts - start 30 now 100
DB Shoulder press - start 15 now 22.5 hard to move up on those. final set I tried the extra 2,5 lb and could lift it. woo-hoo!!
Pullover - start 30lb db now 30db
Lunge - start 20 now a strong 50lb barbell or a shaky 80lb barbell working out at home and I can either do 50 or 80 on the barbell
Swissball crunch - now w/ 15lbs overhead
Everything feels tighter arms abs although nothing about my clothing has changed. I took before pics but will reserve posting until I can SEE some results. Overall I feel like Zena the princess warrior! lol
Have a great day ladies!
Yea Melissa, those are impressive numbers sweetie!! I was like you, I didn't post my before/after because the only place I saw any changes was my arms/shoulders and you can see those in my profile pic!!
I did decide to do AMRAPS mainly because I'm off on a 2 week vacation as of Saturday and I really don't want to go 3 weeks before I lift again! As it is, I'm trying to decide how to get in some workouts while I'm out in the middle of NOWHERE (Ozarks). I bet my grandkids help me with that, what do you think!
All of you starting out and in various levels, you're all awesome!! The toughest thing for me to remember is that I am not anyone else and my progress is mine. I just have to keep pushing a little bit past what I think my limit is! (I always tell myself "you can do 1 more" and do it!). Good luck and feel free to add me or message me.0
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