June check in and chat:June-o mess with these chicks
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Welcome back Vegas, you've been missed.. and welcome Brandi, those are some amazing row numbers! Are you doing pendlay rows?0
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2nd work out of week 3
Work out B
squat 5x 5 @ 22.5kg (49.6lbs)
overhead press 5x5 @ 12.5kg (27.5lbs)
deadlift 5x5 @ 25kg (55.11lbs)
3 x prone panks
4 x chin ups
So amazed at how much my attitude has changed since starting! so thank you to all the awesome ladies lifting heavy - I keep thinking I'm on my way to becoming superwomen!0 -
Daisy I misread that as phone pranks lol!0
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he he he :-) calling mr semore butts!0
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Workout A today, and despite not being able to lift heavier on 2 out of 3, I saw a BIG improvement in my form, so I'm really pleased. Especially happy with my row - worked hard to stop curling my wrists at the top of the pull. Still shocked I can really see an improvement "just" doing five sets of five three times a week.0
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he he he :-) calling mr semore butts!
Wayne Kerr you have a call on line 1. :drinker: :laugh: (I've heard that one at work before)0 -
Squats - 145 5x5
Bench - 105 4x5
Rows - 105 3x5
Good mornings and glute bridges 2x10@80.
When I did my workout on Friday, my daughter had gotten up early and came downstairs to watch me (she's 8), She helped me load and unload the 5 and 10 lb plates with me. Plus she was adding up in her head the weights I had on the bar (which I could use help with at times, lol). When I was doing OHP, she even took 5 lb plates and pressed them over her head*.
*to any lurky-loos, no I'm not having my 8-year old "lift heavy". I'm trying to set a good example that women and girls of any age can have fun being strong
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Squats - 145 5x5
Bench - 105 4x5
Rows - 105 3x5
Good mornings and glute bridges 2x10@80.
When I did my workout on Friday, my daughter had gotten up early and came downstairs to watch me (she's 8), She helped me load and unload the 5 and 10 lb plates with me. Plus she was adding up in her head the weights I had on the bar (which I could use help with at times, lol). When I was doing OHP, she even took 5 lb plates and pressed them over her head*.
*to any lurky-loos, no I'm not having my 8-year old "lift heavy". I'm trying to set a good example that women and girls of any age can have fun being strong
This is so awesome!!!! My daughter hasn't done that for me yet, but she always asks a lot of questions and she sees my dedication. It has made a world of difference! Love it!
First morning of BB 6-3-9-3 for me......did a good job at not much of deload.
Deadlift: 65 x 8, 95 x 5, 115 x 5, 150 x 6
Glute bridge: 2 x 8 @ 115lbs, 2 x 12 @ 95lbs
Reverse Crunch: 8 (I tried on the bench the first time and it was awful lol), 16, 16, 18
I think I will be sore tomorrow haha
Happy Monday all!0 -
Welcome back Vegas, you've been missed.. and welcome Brandi, those are some amazing row numbers! Are you doing pendlay rows?
Yes, pendlay rows. Thanks! Didn't realize they were all that, lol. I started pendlay's at 65lb, based on the great summary post here. Been able to go up 5lb so far each time I do them.0 -
Just a peek-my-head-in-and-say-hi post.
Welcome back Vegas!
lwood: I call baloney on the 70kg max deadlift as well. As long as your form is good and you're not having problems, lift away! I have my deadlift goal at 200lbs (90kg) for this round of Stronglifts.
Welcome to the new people!
I hope everyone had a good weekend!0 -
*to any lurky-loos, no I'm not having my 8-year old "lift heavy". I'm trying to set a good example that women and girls of any age can have fun being strong
ha ha you should see my 6 and 4 year olds when I do 30 day shred, they have pencils for their 'weights' and are hysterical...0 -
lwood: I call baloney on the 70kg max deadlift as well. As long as your form is good and you're not having problems, lift away! I have my deadlift goal at 200lbs (90kg) for this round of Stronglifts.
Ditto for me on the 70kg max limit. I don't understand why he would say that. My current lift is 185 raw (deload wt) and I'm aiming for 200lbs by the end of my first SL 12 week session, which is drawing near. I was right at 200 when I had to start my deload. Talk about a tough one to back away from...0 -
*to any lurky-loos, no I'm not having my 8-year old "lift heavy". I'm trying to set a good example that women and girls of any age can have fun being strong
ha ha you should see my 6 and 4 year olds when I do 30 day shred, they have pencils for their 'weights' and are hysterical...
Lol @ the pencil barbells. How cute
My daughters both lift because I do. They're older, 20 & 14, but it's never too early to start encouraging our girls to be strong women--in every sense of the word. Good for you!0 -
Tagging. 'Cause I wanna post here tomorrow.0
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Hello ladies!! I call baloney on the belt too. If that were the case, most of you would have massive back injuries already.
Workout B for me today
squat 65# 5x5
ohp 45# 4x5 (still having problems on that one, but I'm blaming today's lackluster performance on carrying my daughter around all weekend)
dl 105# 2x5 I felt so good after the first set, I just had to do another. Rawr.
Happy Monday lifting everybody!0 -
Hello ladies
Can I join in? Been lurking for a bit and on week three
Did workout a today
Squat 50kg
Bench press 27.5kg
Row 40kg
Was really pleased with my bench press since I feel I'm weaker on this but I actually felt I could have gone heavier!0 -
Welcome! And don't worry those benches will soon get very heavy! I'm only 3 months in and look back with fondness on the early weeks when i flew through and added weight each time! Off my deload tomorrow, trying to work out how to move back up. I think I will take it cautiously and see how it feels, no need to be a hero and I can keep working on form!0
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I'm going with baloney too! I'm so excited!! 160 lb on the dead lifts!! that is only 8 lb away from body weight!! It blows my mind that I am warming up with weights I couldn't lift before!! Are those enough exclamation points for you to get my elation???
You know I have been working my way up again after illness, allergies, and injuries so I haven't been here in a while. I was so happy with this new PR and I didn't want to tell my husband because he is recovering from a skateboard accident and he cant lift yet and my dad hasn't been lifting recently, and my other friends and family are not really into it and sometimes I think I push the "everyone should lift" thing and I think they get tired of it so I felt disappointed because I didn't know who to tell and then I remembered you guys and I knew you would get it and wouldn't be having any funny feelings because we are all just lifting at our own pace and there isn't any weird competition. (deep breath)
I did 92 lb on the squats and 67 on the OHP not successfully 5x5 but still ok. Anyway it was a good work out.
Lwoodrow love the title!
Welcome new people!
Love the family lifting!
Awesome lifting everyone!!! Rrawrr!!!!0 -
Fisherlassie - I love your excitement! And it is awesome when we realize that numbers that used to freak us out are now just part of the routine.
So much awesomeness that you are all busting out - I AM JEALOUS!!!!!!!!
I'm going to go to the gym tomorrow and figure out some kind of routine that I can do this week that doesn't involve standing on my toe. It's getting better, but no need to tear stitches. I may even **shiver** use the machines for my legs - curls and extensions when I'm sitting should be fine, right? Don't answer that - I'm gonna do 'em anyhow.
Just wanted to pop in and say how awesome you all are!0 -
Hi there, Another newbie here, and I did my first official SL session today - an A session, with squats of the 20kilo bar, bench press the same and pendlay rows with 25kilos. I'm so excited! Onwards and upwards with my strength and lifting skills!! I'll do a B session on Thursday, then I have crossfit PT on Friday, and will swap the routine next week - B on Tuesday and A on Thursday. I can't follow the SL program to the letter, but I'm adapting as best I can... thanks :happy:0
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A bit behind on my updates - only got in two workouts this week:
Squat: 135 lbs - 5x5 - need to get a bit lower
Press: 45 - still not budging - being nervous about my bum shoulder isn't helping. Need to find out from my PT what exercise I can replace this with
Deads: 125 lbs - so close to the big plates!
Bench: 75 lbs - failed! Last set was only 3 - 4th rep included a roll of shame!!
Row 75 lbs - technique feels off
Pleased with my progress on the squats / deads - legs are progressing, upper body, not so much!
BTW just wanted to tell you women that you are all so awesome and inspiring. Also, in lieu of dinner I had a Skor bar, pringles and 2 vodka cranberries!! Dinner of champions!!0 -
Welcome to all the new faces!
Cardio day for me today.....5k that sucked HARD lol Guess I couldn't come back from vacation and not digress somewhere :laugh: Pushed through though, even though it damned near killed me haha
Probably didn't help that yesterday was deadlifts and barbell glute bridges :laugh:0 -
well my progress report lol....
currently on a rest day and I'm STARVING HUNGRY my body is craving protein. have to thaw out the chicken breasts.
yesterday I did 110lb squat 5x5 YAY!! This was after stalling last workout (only managed 4 reps on some before my form was failing) so after working a little on form I made it this time
I also did 67.5 on bench press first attempt, this was after 3 workouts of being stalled at 65lb. So it's kind of weird how that happened the only explanation is my muscles got stronger YAY!!!
rows well I had to carefully review form for those as well, I made my 5x5 after being stalled at this weight (75lb) the last two workouts. The previous workout I did 5x5 but the form was very sloppy indeed so I had to work on that.
lots of DOMS today, especially on my back i.e. pendlay row muscles lol. but everywhere really, from the squats I'd say lol
have started doing yoga workouts each day (just 5 mins) for flexibility.0 -
Hey all. Just poking my head in. I've been off for a week with a nasty cold and then a long weekend getaway. Ready to get back at it tonight. Congrats to all on the awesomeness and welcome newbies!0
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have started doing yoga workouts each day (just 5 mins) for flexibility.
Do you make up your own or are you following a program? I need to incorporate more yoga into my days and I'm always looking for ideas.
Here's my latest workout B:
Squat 175 Back to pre-deload weight--YAY!!
OHP 65 (stalled--Boo)
DL 185
Felt good about everything but that dang OHP. Why is it I can do 65lbs 5x5 with 1:30 rest, yet I can't get that 70? Frustrating.
@kirabob: That's a nice off-your-feet workout! Inventive.0 -
have started doing yoga workouts each day (just 5 mins) for flexibility.
Do you make up your own or are you following a program? I need to incorporate more yoga into my days and I'm always looking for ideas.
I'm a total noob at it, I found a couple of videos on you tube of rodney yee, because a couple of people recommended him. I'm doing the beginner's one right now, and not very good it just yet either0 -
cpiton - try increasing your breaks to 3 minutes when you're at your top weights, it made a world of difference for me and I busted through a couple of plateaux (ooh get me with the French!)
B lift today, first time back after deload and I did:
squat - 50kg 3x5
ohp - 30kg 3x5 (yay, this felt manageable!)
deadlift trying to remember what I learned on Saturday - 65kg x 5, faster and thrustier (ok I've atoned for the French with a made up word!)0 -
Kira - Hang in there. That was a good set of work so you won't have far to go when you get back into the squat.
Neandermagnon - I hear you on the DOMS.
Cpiton - That's a great squat number!
lwood - I think thrustier should be a word.
Squat and Bench for me today:
Squat 1x5 @ 100, 110, 120
Bench 3x5 @ 100
Followed that with:
3 round of 15 inverted rows (like Kira, using the smith machine :drinker: ) and 15 decline push-ups.
1 x 5 (each arm) single arm lat pull downs @ 60 then 1x10 @ 52
2 x 15 band pull aparts.
My hamstrings are still sore from Saturday, but it is working itself out as time goes by. PT day tomorrow so I'm not really sure what is on the plan. If it isn't too warm, I may talk her into going to the park up the street. We all need to play now and then right :happy:0 -
Sorry you can't squat, kira. This will just give you a little time to work on upper body. You'll blow the rest of us away!
Lwood: I think thrustier should be added to the dictionary.
cpiton: I agree with resting a little longer. It really does help.
jstout: you're a beast!
Workout A today--repeat weights
Squat: 140lbs 3x5
Bench 85lbs 3x5
Row 100lbs 3x4--didn't get the last rep to my chest area on any of the sets.0
This discussion has been closed.