May check in and chat - May all your weights go up
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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.
you should be doing warmups on everything except rows and deadlifts if you see what Mehdi does in the videos.. start with the empty bar, and move up from there until you get to your working weight (so around 4 or 5 warmup sets..)
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Not a good workout today...deloaded squats to 125 and bench to 75. Kept rows at 95. I'm thinking all the gardening I did in the last few days took all my strength away! At least my seeds are planted...0
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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.
you should be doing warmups on everything except rows and deadlifts if you see what Mehdi does in the videos.. start with the empty bar, and move up from there until you get to your working weight (so around 4 or 5 warmup sets..)
I've never really needed the warmups and am always pressed for time (got to be done and home before the kids get up). Time to add them in, I guess. 0 -
Ice cream and sweet potato brownies and a full night of sleep - Perfect recipe for some BAMFness!
Squats 145
Bench 95
Row 105
All sets, all reps, no fails!!!! I took longer breaks, in part because I was helping a friend learn the ropes of lifting. But somewhere around 3 feels good right now on the upper body stuff. Plus I threw a short plate complex in there, so I'll find that thread and post it up.
I will have to check up with everyone later - there's a gremlin pulling on my pants and asking me to chase it around. 0 -
Monday I did work out A and failed on squats and OHP. Today I did work out B and smashed the squats!
Squat 55x5x5 (moving on up!)
Bench 55x5x5
Row 75x5x5
I just can't contain the joy this is giving me!0 -
Not caught up on reading, sadly.
First session with the PT today. It seems I'm switching to a one-lift-per-workout schedule with weekly weight increases. I'm happy to give it a go for a bit: squats and dead were getting HARD.
So, Romanian Deadlifts today to focus on the posterior chain, then a regular set, then some split squats with no weight. I'll combine that with a bench day, then we're adding in an OHP-and-clean day, and a squat day.
Today's routine for Vegas:
4th rack pin RDL 60kg 3x3
3Rd rack pin RDL 50kg 1x8, 1x7
Floor Deadlifts 40kg 1x12, 1x10
Split squats each side 1x12, 1x10
Russian Twists (oblique cable exercise) 1x12, 1x10
So weight/strength first, then more general endurance-ish. Increase 5-10lb/week as needed.0 -
Monday I did work out A and failed on squats and OHP. Today I did work out B and smashed the squats!
Squat 55x5x5 (moving on up!)
Bench 55x5x5
Row 75x5x5
I just can't contain the joy this is giving me!
Awesome! Joy from pain! 0 -
A today 50kg squats 5x5 although I'm not sure I should count that all looking at the vid, and irritatingly I'm not sure I'm quite to parallel either. So will redo.. unless anyone has any other suggestions!
Bench should have been 37.25 again, managed a whole 3 reps and went back down to 35, knocked out 5x5 ugly looking sets. Not sure what to do here, should I go 'ok I only managed 3 or 31111 or something' and keep at it for 3 goes, should I continue at 35 until I get 5x5 decent sets out or do something else?
Pendlay 42.5kg almost 5x5 had a couple of reps where I didn't get it high enough but the setup on a couple of plates seemed to help, so will redo this next time and hope I can progress to 45kg soon and put bigger plates on!0 -
Due to the sciatica acting up, I did one single squat at my low warm up and stopped halfway through my OverHeadPresses, it was getting bad, somI skipped my deadlift set. :-(
Dang, I really want to meet my Deadlift goal! to add 27# more by the end of the month. won't happen if my hip takes 3 weeks to be better like last time!
today, my husband was there when the 18 yr old was doing his workout, he was motivated to do more weight to outdo his dad.
I am happy my husband is lifting, too. but he uses one of those neck travel pillows when he does squats- a max of about 60#. he looks like a dork, LOL. even on his warm ups of 30# he uses the pillow thing. I do 44# with no pillow. ((the bar has pipe insulation))
in his defense, he is kinda hunchbacked- so I guess his spine sticks out more than his scapula.0 -
Due to the sciatica acting up, I did one single squat at my low warm up and stopped halfway through my OverHeadPresses, it was getting bad, somI skipped my deadlift set. :-(
Dang, I really want to meet my Deadlift goal! to add 27# more by the end of the month. won't happen if my hip takes 3 weeks to be better like last time!
today, my husband was there when the 18 yr old was doing his workout, he was motivated to do more weight to outdo his dad.
I am happy my husband is lifting, too. but he uses one of those neck travel pillows when he does squats- a max of about 60#. he looks like a dork, LOL. even on his warm ups of 30# he uses the pillow thing. I do 44# with no pillow. ((the bar has pipe insulation))
in his defense, he is kinda hunchbacked- so I guess his spine sticks out more than his scapula.
For your husband, he should a) get to work on a stretching and mobility regimen immediately - that is not healthy and its only gonna get worse as he ages. A strong back and shoulders is your best defense against physical infirmity. and b) maybe try front squats for a while,
Seriously though, get him doing stretching and mobility routines, if you can make him do it every day that would be ideal. He needs to be able to straighten his spine and draw his shoulderblades back together. He might also benefit from some chiropractic work if you can afford that0 -
For your husband, he should a) get to work on a stretching and mobility regimen immediately - that is not healthy and its only gonna get worse as he ages. A strong back and shoulders is your best defense against physical infirmity. and b) maybe try front squats for a while,
Seriously though, get him doing stretching and mobility routines, if you can make him do it every day that would be ideal. He needs to be able to straighten his spine and draw his shoulderblades back together. He might also benefit from some chiropractic work if you can afford that
I have been trying for the past 21 years. He has shrunk 2.5 inches already I think. He says "That's just the way I am" (poor posture, weak muscles) it took 20 yrs to get him to just work out with me at all.
He even uses the pillow on his chest to do OHP, " it's more comfortable"
He no longer does sit-ups in bed though. (said the mattress gives the best support)
I am trying to just be happy he listened to me about the few things he did, with form.
AND he is actually doing the SL method/process. he has never ever done 'what the book says' any other time he did a workout with me. He records his lifts/weights in a note book and listened to me about stalling/deloading. (his OHP stalled last 2 times so he is deloading next OHP) and he said squats are now hurting his knee so he wants to deload. I suggest he do some leg strengthening exercises that focus on the muscles that support the knee.(I had PT in high school for a weak knee)
So, it is just a HUGE WIN that he is actually doing Stronglifts with me, I guess.0 -
3foldchord, it's so cool that you've got your whole family in on the strength training! My fiancé works out and is in good shape, but he doesn't do the compound lifts. He is constantly on me about being careful with deadlifts because it's "so easy to hurt your back." I try to explain that the program is designed with a focus on proper form so that doesn't happen if I'm being smart about it, but... you know... men.
Anyway, yesterday he commented that my legs looked more muscular
So that's a little NSV for me!
Workout B today went pretty well!
Squats - 90. A repeat from Monday, with wider grip, which helped form. I'll repeat once more on Friday to work on form.
OHP - 60. Also a repeat from last week, but felt great this week. Ready to move up!
Deadlift - 100. Woo! I know it's a drop in the bucket compared to some numbers here, but it felt great to put on 25 lb plates and lift some triple digits.0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno0
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Nailed a 185 squat today. I'm as happy as a penis in a porno
Dayum. That's pretty awesome.0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
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Hi Ladies!!
Sorry I have been a little MIA the last bit......I have been in Calgary since last Friday and I finally get to go home tomorrow! I seriously cant' wait as I miss my workout cave and making my own meals!!! I am so sick of eating out although I have eating some seriously nom nom nom food here over the past few days! The hotel gym has a really crappy weight section (as most hotels do) so while I have worked out every day I have been here, it has definitely been more cardio based. Friday morning and a date with my barbell can't come fast enough!0 -
Sometimes my dad comes downstairs (we lift in his basement) and will say something like that, or how my thighs will get HUGE. I tell him the reason it's,fine and he's like "ya, you're right'... He just has to 'warn' me of everything.3foldchord, it's so cool that you've got your whole family in on the strength training! My fiancé works out and is in good shape, but he doesn't do the compound lifts. He is constantly on me about being careful with deadlifts because it's "so easy to hurt your back." I try to explain that the program is designed with a focus on proper form so that doesn't happen if I'm being smart about it, but... you know... men.Squats - 90. A repeat from Monday, with wider grip, which helped form. I'll repeat once more on Friday to work on form.
OHP - 60. Also a repeat from last week, but felt great this week. Ready to move up!
Deadlift - 100. Woo! I know it's a drop in the bucket compared to some numbers here, but it felt great to put on 25 lb plates and lift some triple digits.
I like reading everyon'e weights. Your OHP are close to my max (50), but your squatss are more than double mine! (44)
And those deadlifts, it's great to get to bigger plates and not have to stack/balance the bell bar! Congrats!0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
WOW! That is amazing!
And LOL at how happy you are!0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
That's awesome!!
Kira--- I saw you mentioned something about sweet potato brownies?0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
Dayum. That's pretty awesome.
Ditto!0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
Amazing!!0 -
Nailed a 185 squat today. I'm as happy as a penis in a porno
Amazing!!
Both seriously amazing and seriously funny at the same time. You just made my day, Tameko. (And I'm totally stealing that line).0 -
Workout B last night. It's official---C25k is killing my squats.
But honestly, that's ok with me. I was able to do 115 (instead of 125). If I have to go down a little for awhile I just will. The tradeoff is greater cardiovascular fitness from the running, and I feel like I need that. This might sound dumb, but I just feel like I should be in good enough physical shape to run a 5k at any given time. So I'm gonna get there. AND keep lifting.
Good news is that I made the OHP at 70. And deadlifted 185. And today is another rest day.0 -
Good news is that I made the OHP at 70. And deadlifted 185. And today is another rest day.
CONGRATS!0 -
Workout B last night. It's official---C25k is killing my squats. But honestly, that's ok with me. I was able to do 115 (instead of 125). If I have to go down a little for awhile I just will. The tradeoff is greater cardiovascular fitness from the running, and I feel like I need that. This might sound dumb, but I just feel like I should be in good enough physical shape to run a 5k at any given time. So I'm gonna get there. AND keep lifting.
That's actually a great perspective, and I totally agree with you. Having said that, I've decided to fast walk the C25K program because in the middle of trotting/jogging today, my right knee said "I don't think so," and I'm not going to risk (more) injury. I covered roughly the same distance speed walking, so that's what I'm going to stick with to finish the program (because by golly, finish it I shall!). I may actually do a second C25K round and try running at that point, or just run randomly on speed walking days as the mood strikes. I've got options, eh? :bigsmile:
Lifting went superb, got PRs on 3 of my lifts (although 70 lbs on power cleans was hard even just for 1 set) and feel very accomplished. Going to go back to yoga on lifting days and C25K on in betweens because I was starting to dread workout days, and there's no reason for that to happen because that's just a recipe for quitting. Nowai!
Congrats tameko on that squat!!! That's awesome !!!! Y'all keep being the BAMFs that I know you all are!0 -
This might sound dumb, but I just feel like I should be in good enough physical shape to run a 5k at any given time.
Doesn't sound dumb at all. I think it's really smart. If I didn't look like a chubby Tin Man with a stick up his butt when running, I'd probably be more inclined to do it. Someday. But just so's you know, your outlook on it struck a chord.Good news is that I made the OHP at 70. And deadlifted 185. And today is another rest day.
And this is awesome!
Congrats on your PRs Dani!0 -
The tradeoff is greater cardiovascular fitness from the running, and I feel like I need that. This might sound dumb, but I just feel like I should be in good enough physical shape to run a 5k at any given time. So I'm gonna get there. AND keep lifting.
Good news is that I made the OHP at 70. And deadlifted 185. And today is another rest day.
That's why I run (very sporadically). So I feel like I could run a 5K if I had to. If I tried it now, I could do it, although I'd be a lot slower than I'd want to. I've been thinking about starting C25K. I even downloaded the app last week, but I just have to get motivated to actually do it.
Awesome on the lifts!0 -
The tradeoff is greater cardiovascular fitness from the running, and I feel like I need that. This might sound dumb, but I just feel like I should be in good enough physical shape to run a 5k at any given time. So I'm gonna get there. AND keep lifting.
Good news is that I made the OHP at 70. And deadlifted 185. And today is another rest day.
That's why I run (very sporadically). So I feel like I could run a 5K if I had to. If I tried it now, I could do it, although I'd be a lot slower than I'd want to. I've been thinking about starting C25K. I even downloaded the app last week, but I just have to get motivated to actually do it.
Awesome on the lifts!
If you can already run a 5k, you don't really need to do C25k. If you want to work on your speed you just have to start running more regularly.0 -
I am in the middle of my third week lifting and I decided to post because I was so happy with my workout today. It was WO B and I used the men's bar for squats and it was easy. Only pressing 20 in the OHP, cranky shoulder and then DL'd 50 pounds. I am pleased with myself. It all felt different today. Doable.
AND I read through the last few pages and saw the 185 squat and laughed out loud at myself! That is awesome and inspiring! And I am still very happy with my self.0 -
Dani - PR's every time!!! That is so cool!!
So I have like 2 lifting days left before I finish the my first 12 weeks of SL and for the first time today I think I got bored with a lift. Just didn't feel like doing the rows. It doesn't help that yesterday was some high volume rows during the HIIT class. I have made some great strength gains with the program, but I'm starting to think that it is time to move on up to an intermediate level program just to add some lifting variety.
Today was A day for me so...
Squats: 1x5 @ 100, 110, 120, 130, 140 - felt solid, but my hip flexor is starting to feel the work again so it just needs a break from all the extra squating I'm doing.
Bench: Totally didn't do the 5x5 thing today. I'm trying to switch to the arched back power lifting form so I was working at lower weight to get that down. I think I did a few sets of 10 with the bar, 65, and 85. I was working for volume of reps versus weight. I also was trying to build some explosiveness by holding at the bottom for a bit and then pushing the bar up.
Row: 2x5 @ 95 - I just looked at the bar after the second set and said "eff it" and called it a day. Not my normal approach, but I REALLY didn't want to do more rows today.
So after next week I'm going to deload and work on form while I work out a plan on where to go with the lifts.0
