June check in and chat:June-o mess with these chicks
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Hi ladies!!
Workout A for me today:)
Squats - 84.5 I am getting fed up with squats........my hip flexors are hurting when I go down into the squat:( I have rolled, stretched, prayed and still they hurt. I have try different form fixes but nada. I have watched so many squat videos my eyes feel like they are going to start bleeding and I dream about them every night.....UGH! I have posted videos in the past and implemented all the form critiques but as soon as I get to 80something lbs my hip flexors scream in protest. I was going to post another one of today's workout but it had WAY too many curse words, even for the internet LOL. My husband says my form looks good but it just does not feel right to me. oh well may have to deload and stay at 75lbs for ever. It does not hurt at 75lbs:)
Bench - 74.5 YAY!! Totally rocked it today
Rows- 73.5 getting tough but doable!0 -
I was doing stronglifts all last summer and then I got rid of my gym membership because it was too expensive... I finally got a new membership somewhere else because i moved so I have started SL up again
Super excited but I'm sad because I've lost so much strength. I squatted 75. Bench 45 (lol) overhead press like 40!! Deadlift 85. Rows I don't know because I suck at them. I'm not sure I'm doing them right.
Hopefully I will work up my lifts to where I used to be soon enough.0 -
Numbers are so-so. I just have to keep reminding myself that this is a slow process!
I am kinda stuck on squats...have been at 120 for 2 weeks now. I can do 5x5, but if I go up my form suffers. Today I went down to 115 and did 6 reps each time. We'll see if it helps me progress.
Bench 82.5, sigh, still.
Rows 97.5.
Got a backpack trip coming up, can't wait to see how my pack feels!0 -
I am loving the title and loving all the ladies joining in, I must have missed when they all surged in...
I am doing lotsa bench presses today (still doing Wendler's 5/3/1) and it looks like my foot can be run on again, phew, the triathlon is in 17 days duh duh duh...
You ladies stay strong, am just popping by, will have a proper read the weekend or so.0 -
Ladies that are feeling like you are stuck on certain lifts.......have you tried using fractional weights to progress 1 or 2lbs at a time instead of 5? Also, I don't know how far into the program you are, but you can try moving from 5x5 to 3x5 0
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Ladies that are feeling like you are stuck on certain lifts.......have you tried using fractional weights to progress 1 or 2lbs at a time instead of 5? Also, I don't know how far into the program you are, but you can try moving from 5x5 to 3x5
This is what I do. I often just go 2# a session for most sessions/lifts.0 -
Tee-hee. I got read the riot act by my chiropractor today about needing to take a deload or a week off completely. He works with lots of athletes, so I trust his advice. I already knew I needed to do it, but now I have doctor approval!
And even though I don't find eating 2000 cals to be that challenging, I am so excited about the maintenance week that coincides with my deload. Wheeeeeeeeeee! You all may need to stage an intervention in two weeks to get me back on track. Nah, who am I kidding - I'll be craving some heavy squats by then. How different my life has become !0 -
Yesterday was my first refeed day. I ate about 2000 calories. (2100 was suggested by Sara), I feed great today, hungry-weakness wise, just sore from my workout yesterday.
My normal calorie goal is 1600 daily, defecit to lose bodyfat %
And I weighed the same this morning as I did yesterday before my refeed.
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Ladies that are feeling like you are stuck on certain lifts.......have you tried using fractional weights to progress 1 or 2lbs at a time instead of 5? Also, I don't know how far into the program you are, but you can try moving from 5x5 to 3x5
I need to do this. There is actually a fastenal shop down the street from where I live. I really have no excuse.0 -
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?
Love this! Doesn't it feel good to be strong? 0 -
Hi ladies!!
Workout A for me today:)
Squats - 84.5 I am getting fed up with squats........my hip flexors are hurting when I go down into the squat:( I have rolled, stretched, prayed and still they hurt. I have try different form fixes but nada. I have watched so many squat videos my eyes feel like they are going to start bleeding and I dream about them every night.....UGH! I have posted videos in the past and implemented all the form critiques but as soon as I get to 80something lbs my hip flexors scream in protest. I was going to post another one of today's workout but it had WAY too many curse words, even for the internet LOL. My husband says my form looks good but it just does not feel right to me. oh well may have to deload and stay at 75lbs for ever. It does not hurt at 75lbs:)
Bench - 74.5 YAY!! Totally rocked it today
Rows- 73.5 getting tough but doable!
For what it's worth, squats are my nemesis too. I get to 120 and then just cannot seem to progress from there. I got to where I just totally dreaded doing them. It helped when I switched to 3x5, but it helped even more when I switched to Nia Shanks's (s)Hero and now only squat once a week. I love them again when I don't have to do them so often!0 -
For what it's worth, squats are my nemesis too. I get to 120 and then just cannot seem to progress from there. I got to where I just totally dreaded doing them. It helped when I switched to 3x5, but it helped even more when I switched to Nia Shanks's (s)Hero and now only squat once a week. I love them again when I don't have to do them so often!
I'm quite happy to not be doing heavy back squats 3x/week anymore. Right now once a week is enough. Am having some fun with lighter varieties such as overheads and goblets though.
Today I skipped lifting cause I was in the mood for some serious yoga, and I actually managed to make it all the way through Rodney Yee's Power Yoga DVD with only a couple minutes of taking a breather and converting the backward bends into bridges instead. Last time I did that DVD I gave up about 20 minutes in (it's like an hour long). Pretty doggone satisfied right now. 0 -
Checking in!
Workout B for me today since I skipped Tuesday
Squats: 130lbs 3x5
OHP: 60lbs 3x5
Deadlift: 160lbs 1x5
I made a few tweaks to my form per the guy I talked to on Tuesday, and holy poop-****s! It helped so much! I felt my glutes engage in my squats, which I usually don't, and I got well below parallel with no problems. I was going to do 55lbs again for OHP, but the warmups went up really really easily, so I bumped it up. I'm sure next week I'll be crying again that I can't get it up (that's what she said). I did my regular deadlifts and threw in some sumo deadlifts for funsies.
I had a guy stop and tell me that I had better squat and deadlift form than 95% of the people at the gym. Internally, I was saying "Yeah I know, but thanks." I really only thanked him. And I didn't point out that those 95% spend a majority of their time on biceps, shoulders and chest. Regardless, it was an ego boost and made me happy-pants.:happy: 0 -
Woot woot... Deadlift 175 for my 1X5... Look out 200 - I am coming for you! (Squat 5x5 at 125-crap form on last 2 reps of last 3 sets, OHP 60 where I may stay for the rest of my natural life-grrrrr).
(But going to keep it there at 175 until I watch the videos again. It's heavy enough that one could get hurt with poor form ) 0 -
I had a guy stop and tell me that I had better squat and deadlift form than 95% of the people at the gym. Internally, I was saying "Yeah I know, but thanks." I really only thanked him. And I didn't point out that those 95% spend a majority of their time on biceps, shoulders and chest. Regardless, it was an ego boost and made me happy-pants.:happy:
Awesome numbers! And this is funny because I saw someone do a double-take when I squatted all the way down. Then I realized it was the woman who does partial (and I mean short of halfway down) squats forever- forever in the squat rack and then go tell her friends how much she did. She still did partials when it was her turn though- who knows, maybe she has some kind of injury, but those barely moving 'squats' do not look helpful.0 -
@checkers - love the response to the wine guy
So, still basically drive-by updates what with the house move and other associated chaos this week and next.
Bench day today - easier than last time. More sleep, less stress and I had pizza AND dough balls last night, so way up on the carbs. I shall see how much DOMS kicks in tomorrow.
Ladies who have swapped between dumbbells and barbells - I'm doing dumbbell shoulder presses as an accessory and my form is all over the place. Is that normal? I'm thinking it might have something to do with 1) new lift 2) two independent weights waving around above my head instead of a single bar?0 -
Ladies who have swapped between dumbbells and barbells - I'm doing dumbbell shoulder presses as an accessory and my form is all over the place. Is that normal? I'm thinking it might have something to do with 1) new lift 2) two independent weights waving around above my head instead of a single bar?
Dumbbell work calls on your stabilizers much more than with the bar. For example, if you do 60 with the bar, you will probably need to go a bit lower than 30 lb dumbbells to start with while your muscles learn control over the individual arm lifts. It is normal to have that lack of control to start with so just drop a little of the weight to gain control and really focus on stability and form.0 -
Ladies who have swapped between dumbbells and barbells - I'm doing dumbbell shoulder presses as an accessory and my form is all over the place. Is that normal? I'm thinking it might have something to do with 1) new lift 2) two independent weights waving around above my head instead of a single bar?
Dumbbell work calls on your stabilizers much more than with the bar. For example, if you do 60 with the bar, you will probably need to go a bit lower than 30 lb dumbbells to start with while your muscles learn control over the individual arm lifts. It is normal to have that lack of control to start with so just drop a little of the weight to gain control and really focus on stability and form.
Great, thank you.0 -
First, my NSV! I have a pair of pants that I've been waiting to squeeze into. (Since you all say to NOT use the scale, I picked this pair because they are just a little too small.) Well, today, they fit! Wahoo! I've lost a LOT this first month in! The scale says only like 4 pounds, but I know I've lost more chub than that. My muscles are the reason! Thank you, friends! Now, to decide the next incremental goal pants!
As for my lifting last night... I'm on session 10 and it's getting hard! But I still finished all my sets. I may need to start adding a warm up soon. Especially for squats. I find with each set I go lower and lower.
I'm also starting to look at your numbers ladies. I had sort of dismissed them before because I'm just starting out. But I feel like I can start chasing you soon! LOL
I also think my new inhaler helps a lot with my post-workout coughing. I'm not doing a lot of cardio. But I signed up for the Warrior Dash, so I have to run 3 miles every now and then.0 -
First, my NSV! I have a pair of pants that I've been waiting to squeeze into. (Since you all say to NOT use the scale, I picked this pair because they are just a little too small.) Well, today, they fit! Wahoo! I've lost a LOT this first month in! The scale says only like 4 pounds, but I know I've lost more chub than that. My muscles are the reason! Thank you, friends! Now, to decide the next incremental goal pants!
As for my lifting last night... I'm on session 10 and it's getting hard! But I still finished all my sets. I may need to start adding a warm up soon. Especially for squats. I find with each set I go lower and lower.
I'm also starting to look at your numbers ladies. I had sort of dismissed them before because I'm just starting out. But I feel like I can start chasing you soon! LOL
I also think my new inhaler helps a lot with my post-workout coughing. I'm not doing a lot of cardio. But I signed up for the Warrior Dash, so I have to run 3 miles every now and then.
Congrats! That is a great victory!
It is fun watching the weights creeping up, but I completed work out 15 today, and I am getting stuck, BP mostly. I did get my squat to 95 this week which I failed to do last work out. Slow and steady, baby!0 -
Last workout B of my SL career this morning and I killed it with a new PR on my deads! 160 x 5 and 165 x 1! 26 weeks in and I have loved SL so much....one more workout A and then it's time to start a new journey
Happy Friday all!0 -
Not sure what number work out this is for me. Could only manage sets of 4 for the last two sets of squats and bench press today.
Squat - 80lbs
Bench - 65lbs
Row - 65lbs0 -
Happy Friday Buff Babes!
Workout A for me today. Stayed put on my squats but they felt good, so I'll be bumping next week. Went up on my bench and rows though, so hopefully I'll be using the big girl plates soon.
Squat 55
BP 55
Rows 55 5x5 on all
Anyway, I hope you all have a kick *kitten* weekend!!0 -
Here's my progress so far, I'm doing week 4 currently. I repeated week 3 due to getting ill and being unable to eat for 3 days and having to get back into it slowly. So I've been at this for 5 weeks so far. Anyway:
- I've noticed that my biceps have improved :drinker: this is in a short time compared to how many weeks of bodybuilder style training I was doing before, all different kinds of curls but never managing to increase the amount of weight I was using.
- Last workout I squatted 95lb 5x5 and the one before that I deadlifted 130lb, i.e. my bodyweight.
- the arm exercises are harder, I've stalled at least once on each one and I've switched to increasing the weight by 2.5lb each time instead of 5lb. I'm not complaining though, see the above point about my biceps. Also my forearms have improved a little too.0 -
Checking in.
Last night:
Squat 125 - will go up next time if I can get some 2.5 lb weight plates this weekend
Bench 65 - I feel I will be here for the rest of my life!
Row 70lbs - felt easy - will do 75 next time. Hope I can manage with the big bar - I've been using the preloaded curl bars up to now which are shorter and easier to balance.
Haven't been getting in much cardio on my rest days apart from the odd lunchtime walk at work and short jog with my six year old (he's very seriously training for a 1km run at the end of the month - SO CUTE). Big change for me - I used to do 'all cardio, all the time' as a distance runner.
jg0 -
ok.. workout B, new weight on squats 57.5kg (126.5lb), did 333 which I was fairly pleased with (made 5 on each, but counting 3 as decent).
repeat of OHP at 32.5kgs, managed 334, this is getting frustrating and if it doesn't improve next time I'm going to deload and I think once I get to 30kg increase reps before increasing.
deadlift did 2 or 3 at 70 and 80kg and managed 1 rep at 90kg. I have a session with a trainer next Saturday so can't wait for that. I noticed that my shoulders seemed to be going forward over the bar, so dipped further but that seems to push my legs into the bar, so wondering if I shouldn't be exactly 50% across the foot? Anyway, GRRR is all I can say! 0 -
Amy - what a great NSV! I'm finding clothes are a much better indicator of progress than anything else.
Lwoodroff - I hope the trainer is able to help you nail down what is going on with your deadlifts. As for OHP's, don't fear the deload - it did me a ton of good to back off and work up again more slowly.
Lots of iron getting pushed around out there - way to kill it, everybody!
Last workout of my first cycle today, and despite not being in a good mental space, I knocked it out of the park. Mental concentration required to lift heavy things for the win!
Squats - 10 lb progression from 120 up to 170, 1x5 at each weight. Messed up and started at 120 instead of 130, so did a LOT of squatting - but yay for a good 1x5 at 170!
OHP -- 3x5 at 72.5
Deadlift - 1x5 at 210 Woot! The form work I've been doing feels like it finally kicked in today.
It was a heavy, heavy day, but I was really happy to I pushed all the way through so that I could end this cycle on a high note.
Now for a deload/intuitive eating week and then back at it with a 3x5 format and some superset action (thanks to the wisdom of the ladies in this forum!)
Have a good weekend, everyone!0 -
Hey everyone!
Those are some fantastic numbers!!
I did workout A last night with my mom and there was a VERY chatty guy at the gym who worked in with us because he was also doing stronglifts, it was strange. And he got annoying very fast...
Squats 55 5x5.
Bench 70 5x5.
Rows 50 5x5.
My mom and I watched some videos of women doing squats last night and our form, while still not great, does like pretty similar to theirs. She said it's because men have different centres of gravity that they're able to sit so far back and not fall over. So, that has me feeling a little better about my form.
Also, on tomorrow's work out we're both going to try flat soled shoes (hers being Converse and mine being Vibrams) to see if that changes how the lifts feel because we were both just wearing runners before. So I'm interested to see if there will be any difference 0 -
Awesome kira, I'm not afraid to deload, just trying to follow the 3 strikes theory first.. if I don't get it next time I think I will deload significantly as I'm reaching the end of my first 12 weeks anyway, and drop back to 25kg. That way I can work back up more slowly and add reps as I go.. I should probably deload on everything in a couple of weeks but want to see how next Saturday goes with the trainer first!0
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You ladies rock so hard!
Workout B today
Squats- 84lbs AGAIN:( and that *kitten* was heavy but I got it done and my hip flexor felt better today.
OHP-64lbs! HARD work!
Deadlift- 138.5lbs Wow, seriously I thought I might die:) only managed 4 reps so next time I will be repeating 138.5lbs0
