June check in and chat:June-o mess with these chicks
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welcome to the newbies, and seeing some great numbers and personal milestones with everyone else!
A for me tonight, need to see more bench videos and sort my pendlay form out *sigh* the more I do this the harder it gets lol!
and I'll do another kill-myself-with-HIIT-on-the-bike session at the end.0 -
At a slight stand still on my squat. I should be at 105, but am not comfortable at anything over 95 right now. I can do 100 but only for 3 out of 5 sets then I have to drop it down. Advice? Should I work at 95 for a week or two to build up or should I start at the specified weight and decrease if needed??
Otherwise all is well. A lady in my gym stopped me the other day and said she has saw me working it and was proud, but that my form wasn't quite right on my rows. She showed me the proper way, and I tried it yesterday with the appropriate amount of weight! I had only been doing 65-70 lbs and that was a struggle. I was able to do 90 lbs the correct way yesterday.. WOOHOO!! :happy: :bigsmile:
Try adding an extra rep at 95 on your squats (so 5x6) and see if that helps you get up to 100. And yes - good form on rows is pretty much essential!
Yup this ^^^ is what I was going to suggest. Also try going up in smaller weight increments....so like 2lbs at a time instead of 5lbs. If you don't have fractional weights, I highly suggest them. I use contractor size rolls of masking tape lol Try both of these and then let us know if you are still having difficulty
Ok thanks I will try the added rep. Sadly my gyms smallest plates are 2 1/2 lbs. I checked a place or two saturday to buy my own smaller ones, but haven't found any yet.0 -
A lift day, squats 55kg 3x5, hip feels great, and the trainer came over to introduce himself on my final warmup set at 50kg, then said what good form I had, was going lower than parallel, and was putting most of the guys there to shame. YES! Hoping to sort out a Saturday for me to have a diagnostic session with him (at £30/hour this is NOT going to be regular!).
Bench - dropped down a little to 35kg to try all the things my head is full of from watching the videos the girls linked the other day. Boy have I got a long way to go on form with this!!!! *sigh* but 35kg 3x5 with shoddy form.. however it didn't feel too hard other than the final couple of reps.
Pendlay - something else I'm not 100% on form on - with my new technique of propping the catch arms against the rack on the floor rather than stacking weights - 42.5kg 3x5, felt much better than last time.
The whole lot only took 55 mins (I guess with the no new weights + slight deloads) so did some pull-ups with 50kg of support and the dreaded HIIT on the bike.
Feeling it, but feeling good! 0 -
Trail run day. I thought of another nature preserve that's even closer to where I work, and they even do a series of 5K runs there, so there's already a route marked out. Well, pretty much marked out. I've been hiking there a few times, so I knew what general direction to go in, but there were a few intersections I had to double back on because the 5K marker was down. There were a ton of hills. I took a lot of walking breaks, but I still did had an overall pace of 11:30/mile. Not bad considering all the hills.
I really don't like to run, but I like to be able to run, and really the only way to be able to run is to run, lol. I think trail running is really the way to go for me to get over my dislike for it.0 -
No workout for me today, and I'm in a weird aggressive mood.
There's a barbell club/weights only gym in my city that I finally went to check out today. I emailed the guy several weeks ago wanting to set up an appointment so we could go over form, epecially squats and deadlifts. He finally got back to me today and I went over there during my normal workout time.
I loved it. Loved
loved. They knew what the were talking about, we laughed about women getting bulky, the guy said my form looked good (and gave me a few adjustments on my squats), and he said that I had really solid quads (what every girl wants to hear lol). They want me to join because they're trying to build up their women's program. I'm really considering it but, there are some things to mull over first.
So I'm excited/anxious/nervous about it and I want to keep talking about it, but it'll get annoying. :happy:0 -
Keep talking sounds exciting! :-) you got roid rage or something? Lol!0
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At a slight stand still on my squat. I should be at 105, but am not comfortable at anything over 95 right now. I can do 100 but only for 3 out of 5 sets then I have to drop it down. Advice? Should I work at 95 for a week or two to build up or should I start at the specified weight and decrease if needed??
Otherwise all is well. A lady in my gym stopped me the other day and said she has saw me working it and was proud, but that my form wasn't quite right on my rows. She showed me the proper way, and I tried it yesterday with the appropriate amount of weight! I had only been doing 65-70 lbs and that was a struggle. I was able to do 90 lbs the correct way yesterday.. WOOHOO!! :happy: :bigsmile:
Try adding an extra rep at 95 on your squats (so 5x6) and see if that helps you get up to 100. And yes - good form on rows is pretty much essential!
Yup this ^^^ is what I was going to suggest. Also try going up in smaller weight increments....so like 2lbs at a time instead of 5lbs. If you don't have fractional weights, I highly suggest them. I use contractor size rolls of masking tape lol Try both of these and then let us know if you are still having difficulty
Ok thanks I will try the added rep. Sadly my gyms smallest plates are 2 1/2 lbs. I checked a place or two saturday to buy my own smaller ones, but haven't found any yet.
Many of the ladies here purchased washer from Fastenal and apparently there weren't too expensive either 0 -
Keep talking sounds exciting! :-) you got roid rage or something? Lol!
I could have! I slept really really well last night and a combination of that and nervous/anxious energy is making my brain all buzzy.
There was a woman working out when I got to the gym that teaches self-defense and kickboxing classes. She was just back from a fitness competition, so she was showing pictures and complaing about the people that won (like the woman that won the symmetry competition had an uneven butt).
There were squat racks and barbells everywhere and not a treadmill in sight. ETA: They also had fractionals galore. Lots and lots of them. :happy:
Edit 2: http://thedirtygym.com/blog/2013/5/29/call-to-arms-june-1st-julie-palmer-bodybuilding-show This is the lady I was talking with. She seems to be quite the badass.0 -
Keep talking sounds exciting! :-) you got roid rage or something? Lol!
I could have! I slept really really well last night and a combination of that and nervous/anxious energy is making my brain all buzzy.
There was a woman working out when I got to the gym that teaches self-defense and kickboxing classes. She was just back from a fitness competition, so she was showing pictures and complaing about the people that won (like the woman that won the symmetry competition had an uneven butt).
There were squat racks and barbells everywhere and not a treadmill in sight. ETA: They also had fractionals galore. Lots and lots of them. :happy:
Edit 2: http://thedirtygym.com/blog/2013/5/29/call-to-arms-june-1st-julie-palmer-bodybuilding-show This is the lady I was talking with. She seems to be quite the badass.
That IS exciting!! My gym has very few lifters there when i go in the mid mornings, but I would be super irked if I had to wait around for the rack. I had to once and was a little huffy with the dude who was doing his curls on the rack. I hope you join. Sounds awesome.0 -
Very exciting checke! Your enthusiasm is practically radiating from the computer screen!0
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That seals it. Next time I drive to Michigan, I'm stopping in your neck of the woods, CC, and you have to take me there. 0
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CC - I hope you can make it work out to join that gym. It is loads of awesome.
Well, I made it to the gym to do my lifting even after a very rough morning. On for today was squats and bench with accessory lifts.
Squats - 1x5 @ 95, 105, 115
Bench - 3x5 @ 95
Then I took part in a 30 min HIIT class to help the person leading the class complete her video for evaluation. So that filled in for the accessory lifts. We did clean and presses, bent over rows, squat presses, squat upright rows, and pushups. Then some plyometric and ab work.0 -
I started jogging/running again on my off days. Can't stop coughing for hours afterward. My sis told me it could be asthma. (Duh. I'm a nurse, why didn't I think of that?) It could be a combo of allergies/asthma.
So I went to the doc and he gave me an inhaler, but he seemed somewhat clueless. I may go to a pulmonolgist. Geez, if some easy inhalers could make me breathe better, I could run a lot more! We'll see.
But I won't be stopping lifting anytime soon. I'm still noticing my clothes are fitting better only a month in!0 -
Just checking in, total newbie to SL here, just started yesterday, switched from New Rules, so far, LOVING SL! Simple and awesome to increase the weights every workout. And, I squats, so that is pretty fantastic.
You ladies are such a great resource around here, thanks so much! 0 -
Welcome! Squats are awesome! My backside is higher and tighter :-)0
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I started just under 4 weeks ago so I'm pretty new to Stronglifts, but this is what I did yesterday:
Squats, 5x5 - 65kg (143lbs)
OHP, 5x5 - 27.5kg (60lbs)
Deadlift, 1x5 - 67.5kg (149lbs) - this was over body weight for the first time so I was happy happy happy!!
Loving lifting so far.
This evening's exercise shall be a run in the hills because the weather is too nice to miss out on.0 -
Good morning friends!
So I struggled for motivation this morning. BAD. I finally made a deal with myself that I would do 3x8 on squats because the idea of going 3x5 with max weight of 147 was NOT floating my boat. Like I WAS NOT doing it. I ended up having a great workout, still with the regular bent over row rather than Pendlay though. 2 SL workouts left and I'm telling you the end cannot come soon enough. 26 weeks is a long time and I need a break. I wanted to go outside and run more than lift....WTF is that? :laugh:0 -
Last week I thought that this would be a de-load week, since I completed 12 weeks. But my brain can't accept the concept. After my warm-up, I feel good and just go for the heavy weights. I haven't increased, but it's definitely not a de-load. I don't have any soreness, just felt like I should take a break, but can't make myself do it. I guess overall I'm fine with keeping with the heavy stuff. I'll just go with how I feel day to day.
This morning -
Squats 3x5 @155 - widened my stance a tiny bit to get a little lower after watching a bunch of power lifter videos.
OHP - tried max reps @75 (did 8-probably could have done 10 except I knew it wasn't really my only set), then 5@80 & 85, then 3@90
DL - 1x5 @ 185
2 x10 glute bridges and good mornings @75 lbs. I bought a bar pad so I could do glute bridges without the bar cutting into my hips!0 -
Unlike Cleo, my body is sooooooo ready for a deload. So ready that today I just stuck to 3x5's and 3x6's, because it was pretty obvious anything more was not going to happen. That and I was still stiff and DOM-y from Monday, which hasn't happened to me since my first month of lifting tells me loud and clear :TAKE A BREAK!
Last A in this cycle:
Squats 165 3x5 And had a guy make a joke about how I should just start picking up random people and squatting with them on my back. He meant it as a compliment, I think?
Bench 100 665 That last rep just wasn't going to happen.
Rows 115 544 New weight, so pretty happy with this - I did the missed reps, just didn't hit my sternum, so not counting them.
Off to teach kids how to use power tools - it is wood shop day! Wish me an emergency-room free afternoon, please! 0 -
Hi lovely ladies! :flowerforyou:
After a very restless night with the kid (teething), I was not super excited about my workout this morning, but I was determined to get through it. Turned out a LOT better than I expected!
Squat 55 5x5
OHP 45 55553 so close to a 5x5! I narrowed my grip and that's made a huge difference.
DL 95 1x5 Felt like a bad *kitten* on that one. :laugh:
Anyway, I hope you all are having a fantastic day!0 -
I am going to try to check in here regularly with you lovely gals.
Last night:
Squats 125 lbs 5/4/5/5/5 - had a weird fail on one rep early on - I think I went way too low
OHP - 45 lbs 5/5/5/5/5 - managed all the lifts but was struggling a titch with my form
Deadlifts: 70lbsx 5, 90 lbs x 5 and 105lbs x 5 - will go up next time.
Some shoulder issues - I may need to find a substitute for OHP - any suggestions for compound exercises that work the same muscles but do not go overhead? I have some impingement in my shoulder joint that is activated when I do stuff over my head.
Thanks!
Joanne0 -
Hey everyone!
Yesterday as workout B for me:
Squats 50 5x5. Still not confident in my form, the more I read and more videos I watch, the more confused I get. I'm getting pretty frustrated and down about the whole thing.
OHP 55 55554. This was the second time at 55, but it's been taking me at least two workouts for each weight before I increase, so I'm not surprised.
Dead lift 130 1x5. Second time at this weight too. I've only been increasing by 5 lbs each time, not the ten they recommend. So next time I get to use the 45lb plates!
Trying not to get too down about the squats, but with them being in each workout and such a crucial exercise, it's difficult :grumble:0 -
Kira - Here's to all the kids keeping their fingers intact :drinker:
Cleo - I have a hard time mentally doing the deloads and seem to talk myself into higher weights than I had planned on. I think everyone is different as to when they need to deload and rest. If you are not feeling like you NEED the deload, then you may be okay to push ahead a little bit. I know Kira posted a link to an article on the deload subject. If not in this thread it was in the accessory with SL thread.
Jogirl - Only the overhead movements will work the exact same muscle areas, but you can get good shoulder strength with some other lifts that do not go over head. I would suggest upright rows and Deltoid raises as alternatives that will get the closest to the same muscle groups.
Amazing - I forgot to say with my last post that those are some great numbers! I'm glad the next program level is working for you!
No major lifts for me today. Met with my PT and did a light workout since I'm already tired from poor sleep, poor diet, and the lingering cold. So we did 2 sets of 10 pushups with dumbbell rows with 10 lb dumbbell / 10 (each side) lunges with a pulse with 40 lbs and then 2 sets of 10 bent over dumbbell rows @ 15 lbs (with one rep being left, right, both) alternating between wide and narrow rows / 15 lat pull downs @ a questionable 100 lbs (machine said 99 according to the chart, but no clue if the chart was right) / 20 half-squat push presses with 15 lb dumbbells. Then we ended with side planks holding a 10 lb dumbbell for 45 seconds each side / 15 crunch to full extension with 10 lb dumbbell / 1 min of regular plank.
Now reading it all, it was a little more than a light workout so I think I may need some ice cream to help out recovery tonight. :bigsmile:0 -
Hey everyone!
Yesterday as workout B for me:
Squats 50 5x5. Still not confident in my form, the more I read and more videos I watch, the more confused I get. I'm getting pretty frustrated and down about the whole thing.
OHP 55 55554. This was the second time at 55, but it's been taking me at least two workouts for each weight before I increase, so I'm not surprised.
Dead lift 130 1x5. Second time at this weight too. I've only been increasing by 5 lbs each time, not the ten they recommend. So next time I get to use the 45lb plates!
Trying not to get too down about the squats, but with them being in each workout and such a crucial exercise, it's difficult :grumble:
I can't remember if anyone had suggested trying box squats. Or at least look at videos about them and see if they might help. What do you feel the problems with your form are? And you don't have a phone that can take videos so you post for form review, is that correct? Everyone has that one lift that seems to be against them. Keep your chin up, we will help you get this figured out.0 -
Ok B day today
Squat 85x5x5
OP 45x5x5 (down from last time
couldn't get the 50)
DL 130x1x4
After my DL I was racking the weight and all of the sudden my back spammed! I couldn't move and almost threw up and passed out at the same time. After I was finally able to lower my self to the ground I stretched till it was less intense. I was able to drive home but I think my form may suck!
On the plus side I was recording my lift so I think I pinpointed my problem. My but is coming up before the weight is off the floor.
So now I know how to fix it! I will deload down to starting weight to work on form again and give my lower back time to heal. Luckily I don't have B day again till Monday!0 -
Workout A for me today.
Squats - 120, with form a little wobbly on some reps, I'm going to repeat next time.
Bench - 85, think I'm going to repeat this as well, and do 6x5 next time, since these are getting tough!
Rows - 75. Did 6x5 easily, so will move up to 80 next time.
Had a job interview as a tour guide at a local winery today after my workout, so I didn't get to work on pull ups or anything else afterward, which was kind of a bummer. But I was asked if I'd have trouble lifting 35 lb cases of wine for the job. I was like... How many at once?
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Session #17 for me.
I was SO stinking tired! I went on a hike yesterday and went on a longer hike this morning. My boy came on the hike, too. We all did a lighter weight day and just did 3x5.
Connor actually did go UP in his squats (128#)
I went lightr so I don't have a major chronic fatigue/migrainee flair up.
today is also my first refeed. I wonder if all the extra carbs are making me tired? the downside of all that quick energy?0 -
Hola--an A day for newbie me:
Squats: 70 (5x5)
Pendlay Rows: 40 (5x5)--using fixed barbells at the gym, so now it looks like my next A day is (hopefully) the oly bar!
Bench: 50 (5x5)
Then I finished with 25 minutes doing some bag work/boxing.0 -
Hola--an A day for newbie me:
Squats: 70 (5x5)
Pendlay Rows: 40 (5x5)--using fixed barbells at the gym, so now it looks like my next A day is (hopefully) the oly bar!
Bench: 50 (5x5)
Then I finished with 25 minutes doing some bag work/boxing.
Great job!0 -
Alright, so I'm currently trying spreading the 4 big lifts out over 4 days and doing dumbbell/barbell/kettlebell complexes also.
That means yesterday I did 5x5 squat plus a barbell complex, today I did 5x5 bench press plus a dumbbell/kettlebell complex, tomorrow will be deadlifts plus some sort of complex, and Friday will be OHP plus a complex.
The goal is to maintain my strength levels and work on endurance for a while. And then next month switch back to a strength focus and seek to make further gains there. Gonna see where that gets me ... pretty fun so far.0
