November check in and chat thread
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Do you long your 5x5's? How do you log it?
I log my lifts under strength training and if you want to track your cals and log it under cardio, I recommend getting a heart rate monitor. I use a Polar and have nothing but positive feedback on it. Great work an congrats on starting!
We're working on deadlifts in class again and my working weight is quickly approaching my PR of 175 in August so I'm pretty stoked! Today I did 8x4 @ 145 with a set of resistance chains that weighed about 20 pounds total. The tempo was 3010 (hold for three on the way down and hold for one on top of lift). I'm happy to be seeing some strength gains!
Hope everyone who celebrated Thanksgiving had a good one!
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Do you long your 5x5's? How do you log it?
I log my lifts under strength training and if you want to track your cals and log it under cardio, I recommend getting a heart rate monitor.
I don't log mine in terms of strict cals burned, I do a TDEE calculation based on an overall moderate amount of exercise (3-5 hours a week) and figure it all evens out. I like that better than figuring out exactly how much I think I burned.
Even with a HRM its really hard to judge the burns from this kind of low volume high weight training. It generally has a pretty big afterburn effect that a HRM won't capture. (as in, a HRM will see how hard you are working during the lifting, but it won't see how hard your body works to recover). And also there is a lot of rest time in between sets that is kind of hard to account for.0 -
Hi Ladies!
So I unofficially started SL last Monday, one week ago today, and id the first 2 workouts with my DB's until I got my Olympic barbell set set up last Wednesday night. I had my first workout with the proper equipment on Friday morning (A) and first session of B this morning and I LOVE IT!!!!
I DL 95lbs for the first time I felt so BAD *kitten*!!!!!
I think my form on my squat is strong, but I was only at 50lbs this morning. I really think about it a lot while I'm doing it though. Since the barbell is so new to me, I'm really just trying to find the best place on my back for the bar.
The OH Press will be my nemesis I think! Did the bar today and although I was able to get through all 5x5, I really struggled to maintain form on the last rep of the last 3 sets so I will repeat the weight next workout.
Since I'm not getting my power rack until Christmas, I have kind of fashioned my own set up that will do until then. It definitely won't work long term, but I think it will do the job for another 4 or 5 weeks.
I am wondering if anyone is from Canada and if so where you have been able to find either the fractional weights or the 2 inch washers I have seen people talk about? I think that I will need these sooner than I figured, especially for that damn OH Press lol0 -
Just wanted to check in and say hi to all my lady lifters.....I am still lifting heavy-ish but my stats are about 20% lower because....I'm preggo! I plan to keep on lifitng as long as it feels ok but I have been feeling weak and queezy so not a whole lot of time has been spent off the couch recently. I hope to get back into the swing of things soon....best of luck to you all!!
Congratulations! Awwww for the future baba
Well, workout 1 again last night - squats rock, putting plates on the floor meant my bench showed a marked improvement but rows? BLEURGHHHHHHHHHHHHHHHHHHH! This is my 5th week (and I started lower than y'all because of a history of back problems) and I keep stalling. I only managed 2 sets before I got so disheartened I sacked it off. My lack of progress is mentally becoming a bit of an issue - for me to not even attempt the last 3 sets was, I don't know, rotten. Rows scare me because of my bad back.
So I thought I would substitute them, for now, with dumbbell rows. I know this isn't a solution butI figure it's worth a shot. Any thoughts?0 -
Feeling that bench press this morning, but not as bad as I did the first time I lifted! Turns out I did the work out wrong, so on Wed I will officially start workout A correctly.
I did dead lifts, bench and squats on Monday.0 -
Saw this and had to share!
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New baby!! Congrats!
So, I've gone away from the 5x5format on just about everything but bench and OHP. for the others, I'm doing 3x5 instead. I like it.
I did 75lbs for rows yesterday...Whoot!0 -
New baby!! Congrats!
So, I've gone away from the 5x5format on just about everything but bench and OHP. for the others, I'm doing 3x5 instead. I like it.
I did 75lbs for rows yesterday...Whoot!
Thanks!!!...3x5 or even the 1x5 was way better for me too (especially trying to cut and do cardio)....I am still plugging away at it...just a bit lighter!0 -
Round 2 and my legs feel heavier then the weights I lifted! I noticed I have a bruise on my knee. It's not painful but it's obvious discoloration bruising. Anyone ever had this? I didn't hot my knee so I'm confused.0
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Sorry about the knee...never heard of something like that.
Last night's go:
Split squats--3x8 15lbs
OHP--3x5 53 lbs
Dead--1x5 125
Pull downs--3x8 65
So, I'm getting to the point...well, I'm at the point where my grip strength isn't enough for the deadlift weight. The 125 was tough, but doable for my legs, core, etc. but I dad a hell of a time keeping a good grip on the bar. I have tiny hands too...so I'm sure that's not helping matters. Do I get straps?0 -
Hi there. I'm new to this group, and indeed to MFP. Liking it all so far
My weight training programme has been 100% Mark Rippetoe but I've just graduated to Bill Starr's 5x5 intermediate programme. The one major new lift for me with this is the bent over row so I'm just at baby weights on that.
Relevant stats, for the data crunchers out there, are:
My 1RMs
Squat - 143 (65kg)
Military press - 66 (30kg)
Bench press - 92.4 (42kg)
Deadlift - 211 (96kg)
Power clean - 75 (34kg)
Bent over row - 61.5 (28kg)
My 5RM goals are:
Squat - 132 (60)
Bench - 88 (40)
Deadlift - 181.5 (82.5)
My "do it by Christmas" goals are
1 full unassisted pull up
1RM on the deadlift = 100kg (220 lbs)
Will look forward to following everyone's progress.
Heather0 -
Hi Heather!
Looking strong there, welcome : ) Nice goals too!0 -
I decided to de-load almost everything this week- starting to realize my form has gone South.
Squats: 125
Bench: 100
Row: 70
OHP: 50
Dead: 130
I found I'm actually MORE sore today lowering the weights... which means I'm getting deeper into the squats and doing the form better. Week 18 and still loving SL!!!0 -
I decided to de-load almost everything this week- starting to realize my form has gone South.
Squats: 125
Bench: 100
Row: 70
OHP: 50
Dead: 130
I found I'm actually MORE sore today lowering the weights... which means I'm getting deeper into the squats and doing the form better. Week 18 and still loving SL!!!
Whoot whoot! Impressive weights...especially the bench. I am so glad you posted this: I am going lighter on squats, deads, and row and it is validating to see that others have been doing the same.
Keep up the great work!0 -
Sorry about the knee...never heard of something like that.
Last night's go:
Split squats--3x8 15lbs
OHP--3x5 53 lbs
Dead--1x5 125
Pull downs--3x8 65
So, I'm getting to the point...well, I'm at the point where my grip strength isn't enough for the deadlift weight. The 125 was tough, but doable for my legs, core, etc. but I dad a hell of a time keeping a good grip on the bar. I have tiny hands too...so I'm sure that's not helping matters. Do I get straps?
Is it grip strength or slipping? If it's slipping you might want to try chalk or the liquid chalk substitutes. I use the liquid chalk substitute for deadlifts and rows and it helps a lot.
Good luck!
Jackie0 -
It's definitely grip strength. Former gymnast, so I'm no stranger to chalking up...and we've got chalk at the gym.0
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I have smallish hands too and I use mixed grip for the final deadlift set. I don't know if that helps, but it feels like it does! I haven't had grip problems yet.0
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Holy cow I'm sore! I realized that I hadn't been to the gym in almost two weeks when I went on Wednesday. But I picked up right where I left off - 80# squat / 60# OHP / 115# DL (was supposed to be 125# - stupid gym math!). It was tough, but I made it through. Then yesterday, a bit sore and went for a 3 mile run, thinking, oh, this will help with the soreness - I'll be good to go! By last night, and still this morning, my quads are killing me like they haven't since I ran my first half marathon. I can hardly walk!
So here's my question: do I keep progressing with the regular increase, stay where I am, or deload a bit (and if so, how much)? If I can get my sorry legs to the gym, that is....0 -
It's definitely grip strength. Former gymnast, so I'm no stranger to chalking up...and we've got chalk at the gym.
I only use chalk when I barbell row so far...am up to 70kg (almost my own body weight) and it sometimes slips and I go flying forward...yep, if you slip, get some chalk on those mits...I buy my own from the climbing shop in town...0 -
I have really wee hands too but find that chalk and an alternate grip seems to work OK. I prefer if I can to use a 'girly' light bar of 10kgs instead of the standard 20kg bars mainly because it is thinner so I can get a much better grip on it.0
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Hello, awesome ladies. I've only posted in here a couple of times, but I wanted to pop in and just say thanks for letting me bounce ideas off of you. I've decided to start NROL4W instead of SL, mainly because I really want to start on a progressive routine, and my shoulder injury won't let me get started on doing OHPs for quite some time; those are 1/5 of the whole burrito with SL. Even though I just decided not to do SL, I want to share how my "personal fitness assessment" (PFA) with a personal trainer went down at my new gym last night (I started a new job at a company that has a great fitness center). The PFA last night + one more next week are free. I told the guy my goals are to get comfortable with the free weight area of the gym, citing specifically the cages/equipmt for squats, chest press, Pendlay rows/deadlift. In my mind, I was willing to even pay him for a couple extra sessions to give me pointers on my form and give me a rundown on the etiquette around that part of the gym. Long story short, the guy turned it into a sales pitch for a 90 day, 2x/wk program with him that - get this - starts with 4 weeks of *machines*(!). His rationale was that he wanted to build a "base of strength" for me. He watched me incline leg press 300 lbs, but he doesn't think I'm ready to squat a 45lb Olympic bar? So I'm a little frustrated (up in the middle of the night, actually) that now he's made me feel even uncomfortable walking up to that (rarely used, I might add) equipmt since his "professional opinion" was that I'm not ready for it. I should add that he gave that opinion even before he started measuring any of my strength. Ugh. I'm going to have a talk with him at my next PFA and tell him I will pay him if he gets me started on the free weights right away, and if not him, then I'll find another trainer. If I find that not one trainer there will start me off on free weights, then screw them, I'm forging ahead anyway. I just refuse to accept that I'm supposed to start on machines.
What do you guys think? Is there any solid reason I have to start on machines?
Have a happy Thanksgiving, everyone!
ETA: @vicmonster, feel better!
I went to three different trainers over the years, plus a weight lifting class at a community college.
I told all of them, "I want to be strong, I don't care about weight loss"
They all tried to put me on a routine of massive cardio and machines with 12-15 reps each.
So, yeah, just do it on your own.
If possible, take videos and ask for help with your form if you feel it's off.
Watch lots of youtube videos.0 -
After a week off for Thanksgiving travels and another week off because of a sick kiddo, I finally got back to it this morning. It was tough, but I did increase my weights - may have to redo squats though, it was tough.
Squat - 115#
BP - 70#
Row - 90#0 -
After a week off for Thanksgiving travels and another week off because of a sick kiddo, I finally got back to it this morning. It was tough, but I did increase my weights - may have to redo squats though, it was tough.
Squat - 115#
BP - 70#
Row - 90#
You may want to repost on the December thread: http://www.myfitnesspal.com/topics/show/810634-december-check-in-and-chat-thread0
