May check in and chat - May all your weights go up
Replies
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Oh tameko, hope you are on the mend...was wondering where you had got to...
Those articles (there are a few linked in the blogs) are excellent...thank you for this...I find that when I get to around 140 lbs or so (not that low of a bodyfat percentage either) my ED symptoms begin to flare up again, so I am doing the losing of the body fat slow but sure and also plan to do a bulk at the end of this year. I like being able to loosen the reigns and be flexible now.
I meant reins...my spelling is as crappy as my brain function ; )0 -
I'm right at the top end of 'normal' bmi, at almost 6' tall, my sister is the same height and probably a stone less but narrower shouldered and was a cross country runner and high jumper for the county while I was a secret snickers snaffler.. actually, do a google image search for her (she was on series 1 of the UK Apprentice).. M*r*am St*l*y (don't want her googling herself and this coming up lol!! replace * in first name with i and in the surname with a and e
).
Being uber competitive I've always felt that I've been the "fat" one (and my other sister is slightly shorter and more petite). While it is true that I am the heaviest on the scale, I am starting to see myself as the "fit" and "strong" one. And this is coming from someone with no body/food issues (other than greed and comfort eating and laziness!!!). If I struggle with this stuff, how much more so for others?!0 -
after reading Kaleo’s post, it was perfectly clear why have zilch for energy!
A three and a half week stall, with the big ol’ loss of 2/10 of a pound really bugs me, so I thought I would mix it up and add my exercise calories back to a 1790/day minimum. BAAAD idea. I can do my lifts 3x per week but am really tired on my C25K days. Hmm. go figure, so tomorrow it is back to my TDEE - 15%, because I am within 10 lbs of my new goal weight of 155. If I could look 1/2 as good as our girl Kaleo? I’d take that over 145. :bigsmile:0 -
Loved the gokaleo.0
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I did my A workout tonight! Warmed up with elliptical to loosen up, then 2 sets of ten bodyweight squats.
Squats - 45#, 65#, 85# @ 1x5; 100# @ 3x5.
Bench - 45#, 55#, 60#, 65# @ 1x5; 70# @ 3x5 (PR!!!!!).
Rows - 65#, 75# @ 1x5; 80# @ 3x5 (PR!!!!!).
Granted, the last set of both the bench and rows were grueling, so obviously I will repeat until comfortable, but I’m totally okay with that. :bigsmile:
Next time? 105 on my squats…it took me a few sessions to get comfy with 100, but today I rocked them all out, therefore…..
Geez, I L
VE heavy lifting!!!! 0 -
Wooooo.... I am REALLY far behind. Been sick for the last 2 days.
Everyone should read this though -- actually, anything this blogger does is good but I liked todays.
http://gokaleo.com/2013/05/20/i-am-overweight/
Thanks for the link! My goal weight is in the overweight category of the BMI scale. A "normal" weight for my frame and genetics would cause more problems than what it's worth, judging from the problems that my sisters have dealt with. We're all similar height and build so I use them as a guide for what to shoot for.0 -
I did my A workout tonight! Warmed up with elliptical to loosen up, then 2 sets of ten bodyweight squats.
Squats - 45#, 65#, 85# @ 1x5; 100# @ 3x5.
Bench - 45#, 55#, 60#, 65# @ 1x5; 70# @ 3x5 (PR!!!!!).
Rows - 65#, 75# @ 1x5; 80# @ 3x5 (PR!!!!!).
Granted, the last set of both the bench and rows were grueling, so obviously I will repeat until comfortable, but I’m totally okay with that. :bigsmile:
Next time? 105 on my squats…it took me a few sessions to get comfy with 100, but today I rocked them all out, therefore…..
Geez, I L VE heavy lifting!!!!
It's all in the ice cream!! Congrats on your PRs!0 -
Thanks, CC! I believe in the Ice Cream! :bigsmile:0
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Tell me more about this ice cream business...
I'm getting back into SL after a few months break of trying NROLFW, it was good but too time consuming. I love the simplicity of SL. Anyway, I am still trying to fine tune my routine and figure out exactly where I'm at with weights (I haven't done bench for so long, or much for rows either!) but this is where I'm at now:
Squats: 155, though I deloaded to 135 yesterday due to trying to fix some form issues.
Bench: 85 lbs (that's without a spotter, could do more with one I know!)
Rows: 75 lbs
Deadlift: 187 lbs 1x5
OHP: 70 lbs
I'm going to keep doing the planks and ab work from NROL and work on my pull-ups as well. Right now I can do 2, would love to increase that!0 -
Thanks Dani and jstout!
I really should have done the 3x5s, I'll know for next time, so that's good. I have been doing warm sets of 2x3s, starting with the bar and going up by 5s until I get to my 5x5 weight. But I may just start again with the bar and work my way up, beside the pain is pretty bad. I'll have to see how my next workout goes... But right now it seems like I'll never get up weights as high as everyone here or get the form right....
I would suggest laying off squats for a week (or until the pain goes away), do the other lifts and maybe add in some lunges. Give the leg a chance to calm down. Soreness is one thing to work through, pain is not. Take the time off to read about form and watch some instructional videos on form. Form corrections have helped me, but it hasn't eliminated the pain fully. I have to REALLY pay attention to how it feels and adjust based on how bad it is. Does it suck to be held back from it? Yes. Do I think I could lift much more without the pain? Sure, but it is what I have to work with. One thing that is just as important as form in this whole process is to not compare yourself to what others can do. Not everyone will lift the same even if training the same. The only person you can compete with is yourself. Are you lifting more than before? Are you getting one more rep in with better form? Progress takes time and patients because there will be gains and set backs. You are doing great for just starting out. Keep at it and in a few months you will look back and say "Wow, I have really made a lot of progress!"
Thank you! I really needed to hear that. I haven't been back to the gym yet, but I plan on going tomorrow to do workout B. I'm going to re-look at squat form before I go and see how it is with just the bar. But I'll know fairly quickly if my hips need more of a rest. I know it sounds silly, but I'm afraid that if I take a break, I'll never get back in to it and things will just spiral out of control... But this is my sleep deprived brain talking... :sad:
I hope things are going well with everyone!0 -
Great lifting everyone.
I am so pleased with my progress so far - most of the time I can't believe that I am lifting these weights, never thought I would be able to progress like this , but I guess that's the beauty of SL
This week has been the first that I wasn't sure if I would complete all my reps:
Squat - 50kg (110) - 5x5. I think I will repeat is weight next session as there were 3 reps where I fund myself leaning too far forward and coming up pushing from my toes rather than the heels
Bench - 37.5kg (83) - 5x5.
OHP - 27.5kg (61) - 5/4/4/3/1. This was my second attempt at this weight and I managed even less reps this time. I will try once more then deload. I have just found that my gym has fractionals yay!!
Deadlifts and rows - I'm not doing these exercises due to my slipped disc so have added in other exercises to try at hit the same muscles.0 -
I'm right at the top end of 'normal' bmi, at almost 6' tall, my sister is the same height and probably a stone less but narrower shouldered and was a cross country runner and high jumper for the county while I was a secret snickers snaffler.. actually, do a google image search for her (she was on series 1 of the UK Apprentice).. M*r*am St*l*y (don't want her googling herself and this coming up lol!! replace * in first name with i and in the surname with a and e ).
Being uber competitive I've always felt that I've been the "fat" one (and my other sister is slightly shorter and more petite). While it is true that I am the heaviest on the scale, I am starting to see myself as the "fit" and "strong" one. And this is coming from someone with no body/food issues (other than greed and comfort eating and laziness!!!). If I struggle with this stuff, how much more so for others?!
When I hit my first goal weight, which I am not so fussed about reaching now after reading go kaleo's blogs and also suffering the crash and burn fatigue trying to work with what seemed like plenty of calories (damn I think I was way off my estimation of what I burn every day)...I will still be at the top end to slightly overweight BMI wise. Thing is, my body looks so different this year to three or four years ago when I was lighter and leaner...what I mean is, I know I have a fair bit more lean mass on my *kitten*...so I don't have to go that low to see the same/similar results. I am now going to hit 2100 cals every day. If the scale goes up (which it already has thanks to lovely glycogen stores) I don't really give a toss. I just wanna be comfy and be able to lift crap loads and run and cycle and swim...I can wear short shorts now, the cellulite dimples on the back of my thighs have almost all gone *big grin*
Tameko, again thank you sooooo much for that link... : )0 -
So this morning I did Vegas's 10lb progression, as well as switching to 3x5.
So I did (all 1x5) -
Squats - 125#, 135, 145 (PR)
OHP - 70, 80, 90!!!!!! (PR-the last rep probably wasn't pretty, but I got it all the way up!)
DL - 190 - This was both a success and a fail. I tried 190 last week and made 3 reps. This time I did 4.
Then I finished with a couple sets of pull-ups (unassisted- 1st set was 4, second was 2), chair dips and pushups. My aim was to do 3 sets, but my arms were dead after the two.
As far as BMI - I'm 5'5" and my weight varies between 146 and 151, depending on the time/day. When I'm at the higher end, I'm "overweight". I've never put any stock in BMI. I just want to be strong and not jiggly.0 -
I am so pleased with my progress so far - most of the time I can't believe that I am lifting these weights, never thought I would be able to progress like this , but I guess that's the beauty of SL
This is how I feel, exactly!!
My hubby and I do SL together at home. I started off with the recommended weights and worked up from there. I am on session 13 on Friday.
This is where I am as of last night (session 11 & 12)
SQ- 105lbs - 5x5 - I really need to watch my form now. Making sure I don't lean forward and keep my heels planted.
OHP - 57lbs 5x5 - getting touch now. Squeezing the bar really hard really helped get me through the last two sets.
DL- 145lbs - 5x5 and killed it. LOVE DL!!
BP- 65lbs - 5/5/4/5/4 - First attempt and I was so close. I will start at 65lb on Friday and hope I push through this time.
BR - 75lbs 5x5 - I am not a huge fan of this one. I dropped back to my beginning weight which I can do 5x5. Very aqward on the wrists. I just can't seem to get the pull right. I will see how I do next time.
HAPPY LIFTING :bigsmile:0 -
As far as BMI - I'm 5'5" and my weight varies between 146 and 151, depending on the time/day. When I'm at the higher end, I'm "overweight". I've never put any stock in BMI. I just want to be strong and not jiggly.
We are height and weight twins! And I feel the same way---don't care about the number on the scale. Just don't want to jiggle.0 -
So I had my first b workout today, and while my squats were much better form-wise, my OP was an EPIC FAIL! I got through 2 sets shakily and half a third before I knew I was going to fail. Is this common with just the bar for beginners? The rest of the upper body stuff was good, so I think the OP just works muscles that I just don't have the strength in yet. I did DL 65 pounds and it great, so YAY! 15 minutes on the elliptical to cool down, followed by a protein bar and a hot shower. I'm hoping that will help with the soreness. : ) Anyway, I hope everyone's having a happy hump day!0
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Ugh ugh ugh got a sample of some myprotein impact whey just tried choc nut and couldn't get past how sweet it was. Vile! Poured it down the sink...
B session tonight though, looking forward to it!0 -
I'm right at the top end of 'normal' bmi, at almost 6' tall, my sister is the same height and probably a stone less but narrower shouldered and was a cross country runner and high jumper for the county while I was a secret snickers snaffler.. actually, do a google image search for her (she was on series 1 of the UK Apprentice).. M*r*am St*l*y (don't want her googling herself and this coming up lol!! replace * in first name with i and in the surname with a and e ).
Being uber competitive I've always felt that I've been the "fat" one (and my other sister is slightly shorter and more petite). While it is true that I am the heaviest on the scale, I am starting to see myself as the "fit" and "strong" one. And this is coming from someone with no body/food issues (other than greed and comfort eating and laziness!!!). If I struggle with this stuff, how much more so for others?!
When I hit my first goal weight, which I am not so fussed about reaching now after reading go kaleo's blogs and also suffering the crash and burn fatigue trying to work with what seemed like plenty of calories (damn I think I was way off my estimation of what I burn every day)...I will still be at the top end to slightly overweight BMI wise. Thing is, my body looks so different this year to three or four years ago when I was lighter and leaner...what I mean is, I know I have a fair bit more lean mass on my *kitten*...so I don't have to go that low to see the same/similar results. I am now going to hit 2100 cals every day. If the scale goes up (which it already has thanks to lovely glycogen stores) I don't really give a toss. I just wanna be comfy and be able to lift crap loads and run and cycle and swim...I can wear short shorts now, the cellulite dimples on the back of my thighs have almost all gone *big grin*
Tameko, again thank you sooooo much for that link... : )
You're welcome! I'm really glad it helped people0 -
Ugh ugh ugh got a sample of some myprotein impact whey just tried choc nut and couldn't get past how sweet it was. Vile! Poured it down the sink...
B session tonight though, looking forward to it!
Right?!? How can some of the proteins just taste SO BAD? It's ridiculous.0 -
So I had my first b workout today, and while my squats were much better form-wise, my OP was an EPIC FAIL! I got through 2 sets shakily and half a third before I knew I was going to fail. Is this common with just the bar for beginners? The rest of the upper body stuff was good, so I think the OP just works muscles that I just don't have the strength in yet. I did DL 65 pounds and it great, so YAY! 15 minutes on the elliptical to cool down, followed by a protein bar and a hot shower. I'm hoping that will help with the soreness. : ) Anyway, I hope everyone's having a happy hump day!
If it makes you feel any better, I started SL with a standard 10 lb bar and 2 five pound plates and worked up from there...OHP is my nemesis, so yes, I would say you are quite normal...I worked my way from 20 pounds across the board until I was over 45 on everything before I went and got my Oly set. Great day, it sounds like to me! :flowerforyou:0 -
So I had my first b workout today, and while my squats were much better form-wise, my OP was an EPIC FAIL! I got through 2 sets shakily and half a third before I knew I was going to fail. Is this common with just the bar for beginners? The rest of the upper body stuff was good, so I think the OP just works muscles that I just don't have the strength in yet. I did DL 65 pounds and it great, so YAY! 15 minutes on the elliptical to cool down, followed by a protein bar and a hot shower. I'm hoping that will help with the soreness. : ) Anyway, I hope everyone's having a happy hump day!
If it makes you feel any better, I started SL with a standard 10 lb bar and 2 five pound plates and worked up from there...OHP is my nemesis, so yes, I would say you are quite normal...I worked my way from 20 pounds across the board until I was over 45 on everything before I went and got my Oly set. Great day, it sounds like to me! :flowerforyou:
I think its very normal. Esp for women.
Also getting hte form JUST right on the OHP is very tricky. Its taken me about 18 months (well...there were some breaks in between) to feel like I'm finally clueing in, and that's been a long road of trying various minor adjustments - sticking my chest out, sticking my hips out, where I rest the bar, where my arms are positioned, etc etc. Lots and lots of minor changes. I don't think its anything that can really be described well.
Also keep in mind that - if you get up to being able to press 100lbs even once, that's very very good for a lady wtih several years of training under her belt so its really a long slow road. After all this time I think my record is 82.5.0 -
I was stoked to get to 55. I could NOT get past 50 in what seemed forever.0
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Thanks guys! I feel a lot better knowing it's not that I've got tyranasaurus rex arms and that progress will be slow. It was challenging to focus on elbows and keeping my chest under the bar and oh yeah, breathing, so it's gonna take some practice. I got through 2 sets though, so yay for small victories!0
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Thanks guys! I feel a lot better knowing it's not that I've got tyranasaurus rex arms and that progress will be slow. It was challenging to focus on elbows and keeping my chest under the bar and oh yeah, breathing, so it's gonna take some practice. I got through 2 sets though, so yay for small victories!
LOL, where OHP's are concerned? I takes them as I can get them!0 -
So it looks like I've missed about 6 pages worth of posts in the last week... probably won't be catching up on all that, sorry! It's certainly not that I don't love you all -- this is my favorite thread on this site -- just a question of having enough time.
I have been gone since last Wednesday. I missed working out on Wednesday, then I trained on Friday and Monday in Santa Fe. It was fun to go to a different gym and the owner was wonderful -- he spent a full hour with me on Friday. However, the coaching that he gave me was sometimes really in opposition to Rippetoe's instructions, and I am following Rippetoe, so it wasn't always useful. On the other hand, it often *was* helpful: better to perform reps well at a lower weight than to move up and struggle. Better to progress by smaller increments than to not progress. Better to deload and work up again than to struggle stubbornly with missed reps and poor form.
I have now deloaded on deadlifts, squats, and OHP. Bench and rows will soon be deloads, I think. I'm certainly starting to stall out all over the place. Even the deloaded squat weight is wiping me out. I've been reading practical programming and will be working with some ideas from that book, so my posts will not be strictly SL 5X5.
First up will be to try to introduce power cleans again. I got some coaching in Santa Fe and feel more confident now.
Also, if I keep getting wiped out by squats I will start to do 80-85% on Wednesday for a bit of a break.
But! I get to go lift tonight, and I ate all da foodz while I was gone, so I'm hoping to have a great session of squats/bench/power cleans. :bigsmile:0 -
Ges, so glad to see you back! glad you had a good time
B session and was a bit pushed for time so only did 3 sets of my squat working weight which was a new one (finally!): 52.5kg (115.5lb). Managed 5 4 4 (well I did all 5 sets but the last one on sets 2 and 3 weren't fab so I'm not counting them!). All in all fairly chuffed with that. Again my left thigh was sore rather than my right hip but definitely only muscular...
OHP - 30kg - my nemesis - took my proper breaks and did 55535. So cross about that 3 and it was all in the head as I'd looked back at the last session and was thinking 'my aren't I doing so much better' grr!! Anyway that was encouraging!
Deadlift - dropped to 70kg to try mixed grip, then went up to 80 and stuck there for 5 reps, everything started blacking out on the last one oops.. tried really hard with my form remembering the rippetoe vid, and used the 25kg plates which are the biggest, but suspect my height isn't helping - I'm still tipping at an angle down from my hips to my shoulders and I think should be flatter? but concentrated on keeping my back correct and my head up. Still don't think I've got it right, but it was certainly better than last time!0 -
Session A, day 11, I think....
I had my18 yr old spn,on day 4
And my 16 yr old son on his first day.
I went up 2 pounds in squats. I am taking the very very slow path BTW. So going up 2 makes me happy.
Bench press I went up 5 pound.
For Barbell Rows, I am staying at 60 until I feel GOOD about them.,I think I did this time!! And will go up 2-4 pounds next session A!
My 18 yr old did well! Gong up in everything without being CRAZY TOO MUCH at once!
The 16 yr old has bad case of scoliosis, o had him stick with the empty 18# bar at first for all his warm ups to work on form. He did better than I expected. It's not easy to get a straight flat back with his degree of spinal curves. He impressed me though. And said he thinks his weights were a bit too light (he maxed at about 30-40 on everything,I didn't want to push it until I saw how his back did)0 -
Week:3
Day:2
Workout:B
Squat:70x5x5 (+5 next time)
OHP:50x5x5 (+5 next time)
DL:125x2/105x2/95x5 (try again next time)
Felt good after 2 failed days to hit the OHP today!0 -
You all are doing so great. Too many to respond to but I will post my results.
I did workout A #13 Monday and workout B 14 today. This is my 5th week but took two weeks off because I just got too busy and the heavier the weight the longer it took so I just did my workout dvd's which I can do in 30 minutes and get a good workout.
May 4, workout 11 A 95lbs 5x5 squats; 75lbs bench 5x5; 70lbs 5x5 barbell rows.
May 6, workout 12 B 100lbs 5x5 squats; 65lbs Set 1 3x set 2 5x Set 3 4x set 4 3x and set 5 4x; deadlift 120lbs
May 20 workout 13 A 85lbs 5x5 squats (couldn't do 90 and struggled with 85) Bench 70x5 (these have not been a problem yet. Just thought I'd go down since I had been off for a couple weeks) 70lbs 5x5 Barbell rows (Not a problem yet with these)
Today, workout 14 B 90lbs Squats Set 1x5 Set 2 85lbsx5 Set 3 85x5 Set 4 80x5 Set 5 80x5 (had to deload. Even though I did 100lbs on May 6 this felt heavy as H3!!); Overhead Press 60lbs 5x5 (deloaded by 5 because I did struggle the last time I did these); Deadlifts 110 1x5 (wasn't even going to try 120 again but happy with these.
So that is my story. I don't plan on taking off this long again. If I have to deload, so be it. I am going at my pace but I still feel strong and I love it. Now if I could just get this belly to move, I'll be fine. But I know my diet has to get better. I do clean eat most of the time but like today, I pigged out after I got home from work. It wasn't junk food but too much bread. I'll work on that.
But for all you bada$$ ladies, HAPPY LIFTING:happy:0 -
Looking good ladies!
My session was poopy.
I added two pounds to squats and did 127 for 3X5. It felt unexpectedly hard.
I tried to add a pound to bench and work 78 pounds. I ended up deloading on the spot in order to get five reps. So 75 1X5, 70 2X5. Yep, I knew a deload was coming, just didn't realize it was going to be so soon.
Then I did power cleans instead of barbell rows, which is how Starting Strength does it. I did 45 pounds for 5X3, Just working on form, form, form. Which mine sux right now LOL.
I also ate more than I intended to today, so maybe I just need a few more days to get back in the groove.0
