June check in and chat:June-o mess with these chicks
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280 pound squats 5/3/2
125 pound presses, failed after 2 reps
275 pound deadlift 1 x 50 -
4th work out B Minimal Strong Lifts
squat 5x5: 15kg
overheadpress:10kg
deadlift: 15kg
plank 3x30
added
kettle bell snatches: 30 either side 8kg
3x chin ups from floor to standard door height
(he he he:- look at my ickle baby numbers - a bit embarrassing putting these up here...) no idea what my bar weights so just counting the weight I added0 -
Hey everyone!
Daisybee, don't be embarrassed, those are awesome numbers!!!
Workout B today, which felt great!!
Squats 55 5x5. These felt so much better with the vibrams and going way lower. Still bits of form stuff to fix and I may upload a video (if I figure out how to do this to get you all to check my form, if you don't mind)
OHP 55 5x5. Yes!! Finally got all 5 sets in. I may do it once more just to make sure before I move up.
Deadlift 135 1x5. That was so awesome! I finally got to use the 45 lb plates
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I feel great!:happy:0 -
Lots of impressive lifting going on!
Standard B day for me....I have planned to split deadlifts to one day and OHP to another day, but I missed lifting on Thursday so I just bunched them up today.
Squat: 1x5 @ 65, 75, 85, 95. I did these with a pulse at the bottom, so down, up a little, down, then up all the way.
OHP: 1x5 @ 55, 65, 75 - WOW, I can't actually remember the last day I did OHP so 75 kicked my butt.
Deadlift 1x5 @ 135, 155, 175
No accessory lifts today since I was still a little sore from yesterday and a bit worn out from a stressful and emotional week. I'm hoping to get my head back into the game next week.0 -
Y'all's numbers are making my head spin! Awesomeness all around!! :flowerforyou:0
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Daisybee, I'd find out ASAP what your bar weighs, if you are at a gym just ask them! I will either be standard kind of bodypump class bar (not a lot), a ladies' olympic bar (15kg) or a normal olympic bar (20kg). If at home, why not hop on the scales with and without the bar and work it out that way?
Waiting for the huz to get back from his run, then down to the gym for workout A, oh joy bench and pendlay rows.. *goes to remind herself on youtube...*
and I've made a decision on my birthday tshirt, I was looking at tank tops but they only do them in white and my sports bras are black.. so.. http://www.cafepress.co.uk/mf/77183839/t-rex-hates-lifting_tshirt?productId=822522490 in V neck in Navy!0 -
Ok so I seem to be deloading today, whether time of day or what I don't know but warmup squat at 55kg was tough I wasn't going to retry 57.5b so deloaded to 45 and bench and row need form work so dropped to 30 bench and will see how rows feel. Guess this means I need to do some more cardio!
Probably should have upped to 5 not 3 sets but never mind!0 -
Today is graduation day!
I just finished my last workout of SL after 26 weeks! I feel like I should be in mourning :laugh:
Final numbers:
Squat 145lbs
Bench 67lbs
OHP 58Lbs
Row 95lbs
Dead 160lbs (165 1 rep)
So I should also say that these numbers are a bit skewed because I did do a deload between cycles and then another deload shortly into cycle 2 to work on form. I don't regret doing this at all because I have managed to finish 6 1/2 months of this program completely injury free....which I think is totally worth it :bigsmile: Plus I feel super confident in my form!
Beautiful Badass to start June 17 after my week long Vegas vacation :bigsmile: :drinker:0 -
Congratulations, Vegas, hope you will be sticking around! I always say slow and steady is best, form over weight any day :-)0
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Congratulations, Vegas, hope you will be sticking around! I always say slow and steady is best, form over weight any day :-)
I am definitely going to stick around! You bishes rock!0 -
@kell I found OHP in particular got easier when I switched to plain plimsolls instead of my super-supportive-and-padded-because-my-ankles-roll running shoes.That and stepping off the stretching mat to the solid floor...
Squat 40kg/88lb 3x5 today and really concentrated on the hip hinge since I'm deloaded
OHP: 19kg/42lb 4x5 - was supposed to be 3x5 but got distracted. New PR! Full Oly bar next time.
Had . my first "helpful" male helper today: I'd missed reracking the right side on my first attempt after my second squat set and hecameover to say that if I needed a catch to let him know and he didn't want me hurting my back. I smiled.sweetly, pointedbout the safety bars and that I'd done more weight before and thanked.him
I may have a weekend lifting buddy: a woman came over as I was.setting up the.rack for OHP and worked.in with some lightweight squats. We're going to try to.lift together on Sundays for a bit and see how it works :-)0 -
I wrecked my back. I'm so mad. And only on my second set of squats at only 90 pounds. Felt the small of back hurt on the way up, and it still hurts hours later. I'm not even sure if I can vacuum or anything. This stinks. I'm sure it was my form. My plan is to rest for at least 2 days. And take Motrin. Lots of Motrin.
So...
Squats, 90 pounds.. fail and wrecked my back
Bench Press: 70 pounds.
Barbell Row: Didn't even try after I wrecked my back.
**Sigh**0 -
I wrecked my back. I'm so mad. And only on my second set of squats at only 90 pounds. Felt the small of back hurt on the way up, and it still hurts hours later. I'm not even sure if I can vacuum or anything. This stinks. I'm sure it was my form. My plan is to rest for at least 2 days. And take Motrin. Lots of Motrin.
So...
Squats, 90 pounds.. fail and wrecked my back
Bench Press: 70 pounds.
Barbell Row: Didn't even try after I wrecked my back.
**Sigh**
RICE - Rest, Ice, Compression, Elevation
Granted, elevation may not be possible, but rest and ice along with the motrin will be good. I hope you start feeling better soon!0 -
Worked out at my dad's gym on a visit home, yesterday. Lo and behold - 2.5 lb weights! Soo...
Squats:130 lbs x 5
OHP: 45 lbs x 5 - NOT GETTING EASIER - still shaky on the last rep of each set
Deads: 115 lbs x 5 - still a bit worried about my form when I lower the bar to the ground
Happy to be progressing. I still need to work on fitting in some more cardio.
ATE this weekend. Nothing too crazy, but didn't worry about staying in target. Felt good - was starting to feel a bit hungry some days.
Joanne0 -
looking good ;-)
Amy - I wrecked my back last Thursday doing a mad kettle bell class - so I feel your pain. Hope it eases off soon.
work out B this morning - didn't bother weighting my bar - as it is really pretty light .
Squats 5x5 @ 17.5kg
Floor press 5x5 @ 7.5
Power Clean (really need to watch a few more youtubes on this ) 5x5 @ 10kg
reverse crunch 3x12
3 x chinups (standing to door height)
so excited that next week I'll be squatting 50% of my body weight - very excited.0 -
Amy--sucks about your back! Hopefully a little rest and ice will do some good.
Vegas--Congrats on "graduating"! Enjoy your Vegas trip!
I did workout A on Saturday and it was bad. I was stiff, sore, and not fully awake. I got it done but it wasn't satisfying.0 -
Amy--sucks about your back! Hopefully a little rest and ice will do some good.
Vegas--Congrats on "graduating"! Enjoy your Vegas trip!
I did workout A on Saturday and it was bad. I was stiff, sore, and not fully awake. I got it done but it wasn't satisfying.
Thank you on both accounts! I can't wait to get to Vegas tonight.....omg so excited!0 -
RICE - Rest, Ice, Compression, Elevation
Granted, elevation may not be possible, but rest and ice along with the motrin will be good. I hope you start feeling better soon!
I'm sorry you wrecked your back, Amy. But I can't be the only one who read this as "Rest, Ice CREAM, Compression, Elevation"???0 -
RICE - Rest, Ice, Compression, Elevation
Granted, elevation may not be possible, but rest and ice along with the motrin will be good. I hope you start feeling better soon!
I'm sorry you wrecked your back, Amy. But I can't be the only one who read this as "Rest, Ice CREAM, Compression, Elevation"???
Definitely read ICE CREAM as well
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I'm reading some really great progress, ladies!
We went up to the Adirondacks for my birthday weekend. Took the kids on a 10-mile up&down 7.5 hour hike on Saturday when it was muddy as heck and drizzly off and on. But we all made it and had a nice dinner and a good night sleep afterwards
I didn't determine a plan to substitute for round 2 of Stronglifts yet, so I decided to do old school 5x5. I did a slight deload from my last week's progression maxes. It has been working well for me, so I think I will stick with it until I get really bored.
Squats - 5x5 @150
OHP - 5x5@80
DL - 1x5@195 (PR!)
These all felt pretty good but HEAVY. I will probably repeat all of them again. Might even take 5 lbs off squats to make sure I'm getting as low as I want on every set.
I am totally jelly of Vegas going to Vegas for a week!0 -
2 workouts missed last week due to being involved in my cousins wedding and it took up my thursday-saturday and sunday i could barely drag myself out of bed to do much I was so wore out. Back to routine today, and picking up where I left off. Technically this would be my 6th week but I am gonna count it as 5 since i missed those two workouts 0
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I'm reading some really great progress, ladies!
We went up to the Adirondacks for my birthday weekend. Took the kids on a 10-mile up&down 7.5 hour hike on Saturday when it was muddy as heck and drizzly off and on. But we all made it and had a nice dinner and a good night sleep afterwards
I didn't determine a plan to substitute for round 2 of Stronglifts yet, so I decided to do old school 5x5. I did a slight deload from my last week's progression maxes. It has been working well for me, so I think I will stick with it until I get really bored.
Squats - 5x5 @150
OHP - 5x5@80
DL - 1x5@195 (PR!)
These all felt pretty good but HEAVY. I will probably repeat all of them again. Might even take 5 lbs off squats to make sure I'm getting as low as I want on every set.
I am totally jelly of Vegas going to Vegas for a week!
Those are some serious weights! You can also move to 3x5 instead of 5x5
Thanks! I'm so excited! I really need a break from everything!0 -
Vegas, congrats on your graduation, and enjoy your trip!Workout B today, which felt great!!
Squats 55 5x5. These felt so much better with the vibrams and going way lower. Still bits of form stuff to fix and I may upload a video (if I figure out how to do this to get you all to check my form, if you don't mind)
OHP 55 5x5. Yes!! Finally got all 5 sets in. I may do it once more just to make sure before I move up.
Deadlift 135 1x5. That was so awesome! I finally got to use the 45 lb plates.
Awesome numbers! And glad you like the vibrams. I just got a new pair to replace my really worn ones. Love them!
I did workout A today. The racks were all full when I started, so warmed up a bit and benched first.
Bench - 85, did 6x5 to make sure I could move up next time.
Squat - 125 felt awesome. Must have been the leftover birthday cake last night.
Rows - Finally moved up to 80! As I was doing these, a guy who I've seen around the gym before came up to me and suggested that I try to elevate my chest and arch my back a little (I do them with a flat back). He said that would protect my lower back more so I could lift more weight without worrying. I tried it his way for a few reps and they felt better (and easier), but all the form stuff I have watched suggests a flat back... However, I've also heard that they should be the opposite motion of the bench, and I don't bench with a flat back. So now, after finally thinking I got the hang of these, I'm questioning myself again...0 -
Rows - Finally moved up to 80! As I was doing these, a guy who I've seen around the gym before came up to me and suggested that I try to elevate my chest and arch my back a little (I do them with a flat back). He said that would protect my lower back more so I could lift more weight without worrying. I tried it his way for a few reps and they felt better (and easier), but all the form stuff I have watched suggests a flat back... However, I've also heard that they should be the opposite motion of the bench, and I don't bench with a flat back. So now, after finally thinking I got the hang of these, I'm questioning myself again...
if you watch the video pendlay does (it's linked I'm sure in the helpful video sticky!) he specifically mentions that the guy demoing doesn't look as though he's arching his back because his muscles are so developed (or words to that effect) but you definitely want your lower back arched 0 -
I've been putting ice cream on my back all day. Definitely feels better. 0
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5th Workout B today.
Squat - 80lbs - Still stuck here, but getting all five reps now.
Overhead press - 50lbs - Still stuck here. I tried to go for 55lbs, but my arms didn't share my ambition and only got 2 sets of 4 at 55.
Deadlift - 100lbs - Felt good, will go up next time.0 -
I've been putting ice cream on my back all day. Definitely feels better.
:laugh: :laugh: :laugh: :laugh: :laugh: :drinker: :drinker: :drinker: :drinker:0 -
5th Workout B today.
Squat - 80lbs - Still stuck here, but getting all five reps now.
Overhead press - 50lbs - Still stuck here. I tried to go for 55lbs, but my arms didn't share my ambition and only got 2 sets of 4 at 55.
Deadlift - 100lbs - Felt good, will go up next time.
But you are still improving if you are able to hit more reps today than the last time you did it! It may not feel like progress, but it is!0 -
Didn't get my workout in today-- bad headache. so my lifting days will be T/Th/Sat this week- which fits in better with my plans- we will be gone Friday.0
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Wow!!! You all have some great numbers. This is such an awesome group. I haven't posted much because I have been busy but I just want to post my progress with a little history.
Started the 5x5 April 8 of this year. Took off May 7 - May 19. Just busy wasn't feeling the heavy lifting because it was taking me longer to complete the workout. My eating was not so good because of travel. May 6 my numbers were pretty good -- at least for me because I had never reached those numbers before. (I lifted weights in my 20's and I am 54 now but have always been into working out, just not heavy as this.) Anyway, my numbers when I took a break on May 4 my numbers were: Squats 95x5x5/ Bench 75x5x5 and Barbell rows were 70x5x5 On May 6 my numbers were: Squats 100x5x5/ OHP 65x5 @3x 5x 4x 3x 4x / Deadlift 120x5.
I had to do a deload when I came back May 20. But Friday, June 7: Squats 90x5x5/ Bench 85x5x5/ Barbell rows 90x5x5.
Sunday, June 9: Squats 95x5x5/ OHP 65x5x5 (tough but I did it with husbands pushing me and cheering me on) DL 135x2 and did what my husband called a "rest pause" and did 3 more. I almost didn't try because it seemed too heavy but he pushed me and I conquered that lift. And Sunday was Exercise 22B
I think after this week I will do a deload...maybe or at least go to a 3x5 because they are getting to be over an hour. We'll see.
I just wanted to chime in my results here because you all are so awesome and inspiring. Have a great workout and happy lifting.0
