July check in and chat: barbell-lovin' BAMFs in training
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Looks like it was a busy weekend. I'll have some catching up to do in the morning.
I had a great time this weekend hanging out on the river with the in-laws. Even managed to catch a small mouth bass and, for the first time in over a decade, I felt brave enough to rock a bikini in public. The hubby kept calling me a MILF all weekend. Well, he should think that about me no matter what.0 -
here's to MILFs and rocking mummies!
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Kirabob - you've just made my morning! - croquette my thoughts exacty!
jstout - hurrahhh for the fish catching - and my god I bet you rocked the a** out of that bikini - you look amazing!!!!!
lwwodroff - and dog moms :-) he he he (so so I can be in that gang!)
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Squat up to 110 5x5 this morning
Form felt good.
Deadlift I did 5x3 at 155. I feel like my form was slipping a bit. Will repeat on Wednesday...
OHP 2x10 at 40, 2x5 at 60lbs. Somebody else was monopolizing the 50 lbs curl bar (I use the short curl bars for OHPs because I don't have enough room to hoist the full bar over my head and not hit somebody/something...lol)
Plus some accessory stuff...reverse crunches until my abs died, lat pulldown 5x5 @ 80 lbs, 5x5 body weight dips, 5x3 leg press @170 lbs and 10 minutes on the elliptical.0 -
Hi ladies,
This thread moves fast!! You guys are all awesome and amazing!
I bit the bullet and de-loaded my squats from 145 to 95 lbs and made sure I went ATG. Well, well - obviously that was the right thing to do because it was hella hard and the next couple of days I had some muscle soreness in my hams/glutes. Will build by 5 lb increments and see where that gets me. I will get back to those big plates with perfect form, oh yes.
I was able to add 5 lbs to my OHP, finally - up to 50 lbs after being at 45 lbs FOREVER - whoo hoo!
Didn't get to my deads because my son's swimming lesson was over and I had to get him from the pool. Warm up sets only.
Missed my lifting workout on Saturday because I forgot my gym clothes (!!) - fortunately, I did have my swim suit so I swam lengths for half an hour. Nice to be back in the pool!
Joanne0 -
WHOOP WHOOP!!!! I made it through my bench sets at 75 all by myself w/o a spotter saturday!!!! The bf has been spotting me because 75 was kicking my *kitten*, but he hasn't been for a couple weeks. I had dropped it down 10 lbs and have been increasing the past couple weeks to what I could handle on my own and I made it back up to 75 and did 4x75lbs 1x70lbs!!!!! I was impressed by my improvement.
Also keep up the good work ladies. I don't have time to read through the past few pages but your all doing awesome!!!!0 -
Hey Vegas, please share how to do glute ham raises without a machine!
This weekend we went camping upstate for a couple nights. We went on a 5-mile hike, rented a canoe and paddled around the lake, swam and just had a generally active weekend. I could have stayed for a couple more days. I would definitely go again in a couple weeks, but I don't think my husband is into it. Maybe I'll see if I can round up a girlfriend to go with. Eating wasn't all that great. It was mostly carb-y snacking and beers. I don't think it helped my lifting this morning.
This starts week 2 of 5/3/1. I think I will finish the month and see how I feel about it. I might try the Texas method instead. I'm not feeling the single lift per day thing. Even though I finish the workouts much faster than I was towards the end of SL.0 -
This starts week 2 of 5/3/1. I think I will finish the month and see how I feel about it. I might try the Texas method instead. I'm not feeling the single lift per day thing. Even though I finish the workouts much faster than I was towards the end of SL.
That ^^ is why I am starting with Texas. I like squatting every workout, I just couldn't do it at my full poundage every day anymore. And your vacation sounds awesome. I love upstate NY. If only I lived closer, I'd go with you next time. . it's kind of a hike from NC, though.
First day of Texas today:
Squats 155 5x5
Bench 95 5x5
Deadlift 170 1x5
These are all 90% of my 5 rep maximum. I also did some leg raises, a farmers walk and a waiters carry.
Wednesday will be a light squat (60% of my 5rm), OHP at 90% and chins and back extensions and inverted rows.
Then Friday I will work up to a 1x5 at 111% of my 5RM for squats, and then attempt a 1RM of 112.5 on bench and then tackle power cleans for the very first time (so if anyone wants to throw some tips my way, that'd be cool).0 -
^^Holy crap. Writing out Friday's plan made me pee my pants a little. I better eat all the foods and sleep all the sleeps on Thursday!0
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I thought I had broken 60lbs on my OHP. I had (what I thought was) 55lbs, and was flying through 5 reps, and even 6 felt easy for the first two sets. So I bumped it up to what I thought was 60lbs. Turns out I just can't do math at 6 in the morning. My easy 55 was 50, and my 60 was 55, which was just as hard as ever. Damn you math! Damn you OHP!
Squats - 100lbs x 5
OHP - 50x2x6, 55x3x5
Deadlifts - 120lbs x 50 -
Today is session 13 for me.
Squats: 110 lbs
Bench press: 85 lbs
Barbell row: 95 lbs
Will be doing this tonight so will update my progress later. So glad to be a part of this group!0 -
Kettlebells & SS A 3x5 for me today.
Kettlebells and deadlifts on the same workout are making my lower back/hips question my sanity. But hey, it's done, and I'm inching my way back up in weights. So far, so good ... week 3 of the new program and still with it. Going to finish out the month and reassess.
I'm so impressed by y'all's numbers. Still feeling pretty piddly about mine, but I'm at capacity, so it's all that can be reasonably expected.
DL 1x5 @ 115
Squat 3x5 @ 62.5
OHP 3x5 @ 500 -
I wonder how much the metal springy clips that secure the plates onto the bar weigh? Have we been short-changing ourselves by 1/2 lb? :laugh:
Squats - 100 lbs 5 x 5 (I'm going to stick with 100 'til Friday, then up to 105 I hope)
OHP - 46 lbs 5 x 5 (hey, that's up 1/2 lb since the last time-lol) - I was happy with them.
DL - 135 lbs 1 x 5 - think I'm going to be here a while. Having trouble with my grip and my right wrist is buggered up from something I did (can't remember what it was, just vaguely remember banging it against something and think I might have bruised the bone or something like that) and the "one hand over, one hand under" grip is touchy. I did do that on my last rep and it seemed to help the lift and not hurt the wrist, so I'll have to remember to do it next time...0 -
Kira - You are my hero. I know I'm late on the story, but that is so awesome. You will have a strong daughter who is confident in her own skin. And Friday's plan is a bit crazy.
ETA: I'm going to be down your way in August. We have an outer banks trip planned.
Dani - Way to keep at it!! That kb and SS mix sounds like one heck of a workout!
Grandmoo - You are only short changing the weight if you use them I don't often clip the weights in so I can't count them. Funny thing is that I do notice them if I do use them.
Coquette - Sorry to hear about the plate math being the opposite of what you were expecting.
I did a traditional A day:
Squat 1x5 @ 95, 105, 115, 125, 135
Bench 1x5 @ 95, 105 then 3x5 @ 115
Row 5x5 @ 95
I went later than usual and the gym started to get packed by the time I was working on the bench. I was the only woman in the weight room around 15 or so guys. Felt good when I realized I wasn't the person lifting the lightest and I was the only one doing squats.
Tomorrow is a rest day on my reduced schedule. So....I'm taking the time and getting a massage. I was recommended to try a myofascial release massage to help with flexibility and the hip flexor tightness. If it helps, I will probably look into doing it once a month to help keep things in check.0 -
I had a week off of lifting to prepare for a 10k (the hottest, hilliest, hardest I've ever done - did NOT get the PB I wanted. But I can deal with 55.40 considering the conditions).
Anyway, after lifting with an experienced power lifter friend of mine and getting some critique on form before my week off, I decided to deload my squats significantly and get a lot lower. They felt really good yesterday so I'm happy about it. I can always build back up. I also went back a step on my other lifts to again focus on form. SO, my lifts yesterday were:
Squat, 5x5 - 60kg
OHP, 5x5 - 27.5kg
Deadlift, 1x5 - 77.5kg
Then I went on a 'gentle' 3.5 mile run to losen off the muscles from Sunday's race.
Then i went home and ate some delicious homemade burgers and guacamole. BAM.0 -
I thought I had broken 60lbs on my OHP. I had (what I thought was) 55lbs, and was flying through 5 reps, and even 6 felt easy for the first two sets. So I bumped it up to what I thought was 60lbs. Turns out I just can't do math at 6 in the morning. My easy 55 was 50, and my 60 was 55, which was just as hard as ever. Damn you math! Damn you OHP!
Squats - 100lbs x 5
OHP - 50x2x6, 55x3x5
Deadlifts - 120lbs x 5
It's so easy to do these sort of things! I I know your frustration. I feel extra shame when it happens as I'm a mathematician by trade.0 -
:drinker: :drinker:here's to MILFs and rocking mummies!0 -
Well, this morning I did my first SL session since June 27th, and I had info that I might not be able to increase my lift with the couple of weeks break. I decided to just aim to repeat my last session, and that is exactly what I achieved! It was an A session - squat 5x5 of 27.5kg, bench 5x5 of 22.5kg and row 5x5 of 27.5kg. I am still trying to get on top of those pendlay rows. Maybe when I get the 5kg weights on either side, stacked on top of the legs for the aerobics step thing it'll be a better height? Or maybe I just don't quite have the form right?
Funny story - I lift at a small gym close to my work. I shower afterwards, get dressed and head off to work. Except today. Today I showered, got dressed, and discovered I'd forgotten an essential piece of clothing. The dress I wore was particularly plunging - I wouldn't wear it without something under it on the weekend, much less when teaching! So, I did my coat up over the top, jumped in the car and took the 40min trip home and back to add a touch of modesty to my outfit. And I still managed to get to the classroom before the students trundled in for their first day after the holidays!0 -
Funny story - I lift at a small gym close to my work. I shower afterwards, get dressed and head off to work. Except today. Today I showered, got dressed, and discovered I'd forgotten an essential piece of clothing. The dress I wore was particularly plunging - I wouldn't wear it without something under it on the weekend, much less when teaching! So, I did my coat up over the top, jumped in the car and took the 40min trip home and back to add a touch of modesty to my outfit. And I still managed to get to the classroom before the students trundled in for their first day after the holidays!
:laugh: :laugh: You don't want to be known as that teacher!0 -
Everyone is doing awesome - I feel like you should all stand in a big row so I can run past and HIGH FIVE y'all!
Jw - I did that a few weeks ago with my bench presses
Kira - looking forward to hearing about your progress
Moo - add everything! I say if you move it - count it
Jstout - That must have felt fab - strong lady power!
Week 7
Squat 5x5 @ 55kg (121lbs)
OHP 25kg (55lbs) 3, 4,3,3,2 - this is driving me insane!!! was going to deload to 22.5kg and then I thought NUT UP - so I kept good form, just couldn't hit all my reps... I will hit this... I will do 5 sets of 5. aaaagghhhhhhh this will not defeat me!
Deadlift NSV 1x5 @ 60kg (132lbs)
Then 1 min plank, 45sec plank, 1 min plank, 20 full sit ups, 20 frog kicks, 5x5 body weight rows, 7 chin ups - then!!! 3 no feet touching the group chin ups - I moved my entire body up!! H*ll yeah! normally I stand and chin up to above the door - I have never ever managed these from hanging - I am getting strong oh yeah :-)
61 air squats - started before hitting the coffee "on" button - doh...
Happy, happy happy lifting ladies0 -
Well, this morning I did my first SL session since June 27th, and I had info that I might not be able to increase my lift with the couple of weeks break. I decided to just aim to repeat my last session, and that is exactly what I achieved! It was an A session - squat 5x5 of 27.5kg, bench 5x5 of 22.5kg and row 5x5 of 27.5kg. I am still trying to get on top of those pendlay rows. Maybe when I get the 5kg weights on either side, stacked on top of the legs for the aerobics step thing it'll be a better height? Or maybe I just don't quite have the form right?
Funny story - I lift at a small gym close to my work. I shower afterwards, get dressed and head off to work. Except today. Today I showered, got dressed, and discovered I'd forgotten an essential piece of clothing. The dress I wore was particularly plunging - I wouldn't wear it without something under it on the weekend, much less when teaching! So, I did my coat up over the top, jumped in the car and took the 40min trip home and back to add a touch of modesty to my outfit. And I still managed to get to the classroom before the students trundled in for their first day after the holidays!
That is a nice way to get back from holiday! Maintaining numbers is great! That is one of my fears when I go to the gym in the morning and plan on showering and changing. I end up checking my bag over and over just to make sure I didn't forget any essentials.0 -
hey zanyzana - sorry I must have posted at the same time as you!
Well done on your first session back. - You definitely don't want to be know as that teacher! he he he :-)0 -
ha zana I did it the other way round - went to the gym straight from work, in the winter - knee length skirt, long boots, shirt you get the picture. Changed in the changing room. something missing. TRAINERS! Phoned the huz who was getting the kids, he went home, picked up the shoes, and met me at the end of the road - there is a path under the railway bridge to avoid a long drive to that gym - so I had to walk down the path in my gym kit, coat and long boots to meet him! looked like a hooker..0
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Workout A last night.
Squats 5x5 - kept at 95 lbs. Form is much better since the de-load. Still surprisingly difficult!
Bench - 5/5/5/5/4 70 lbs. Not progressing - but I haven't been getting out enough, so not surprising. Had to roll out from under my last rep. Boy, that certainly gets you some attention!
Row - had to use T-bar row because the gym was packed and all of the barbells were in use. Added 55 lbs in plates - no idea what the 'machine' weighs - I think around 15 lbs....
Also did some planks and bridges. I think I need to find some accessory exercises to further strengthen my glutes and hams. That really is my weak link - all those years of running have taken their toll!0 -
jogirl - Have you look up glute bridges/hip thrusts? Those'll strengthen those glutes and hammies right up!0
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zanyzana - great job starting up again!
lwood - gym shorts and and boots -mmmmhmmmm!
jogirl- kira is right - glute bridges and hip thrusts are awesome. Make sure you have a pad on the bar, though
This morning was Deadlift day of week 2 of 5/3/1. Lots of deadlifts. And then the superset with "light" deadlifts alternated with hanging leg raises. The leg raises weren't quite so horrible as they were last week, but I'm still not doing as many as I'm supposed to. It's supposed to be 5x15. I'm doing sets of 10, usually with a few second break after 6 or 7 of them.
It is freaking hot here, so I will have to see how much energy I have to venture outside later. Probably no trail run today. Maybe a walk in a shady area.0 -
@cleo: it's hot here too. Luckily, there's a breeze, but it feels like it's coming from an oven.
Workout A.
Squats: 160lbs 3x5-- had a gym dude ask to work in. First time that's happened, and it threw off my rests a little.
Bench: 95lbs 3x5-- this may or may not be a PR. I'll have to go back and check.
Row: 95lbs 3x8 (8-7-6). I decided that add more reps instead of bouncing the weight between 95 and 100. Hopefully this works.0 -
@Kirabob and @cleotherio
Thanks for the tip! I have started doing glute bridges (hip thrusts?) in my past few sessions (un-weighted for now) - I can certainly see how they will help. I found a few other exercises on-line today that I am going to add in as well.
Hoping that not only will my squats improve but I will also end up with a magnificent bum!!0 -
ha zana I did it the other way round - went to the gym straight from work, in the winter - knee length skirt, long boots, shirt you get the picture. Changed in the changing room. something missing. TRAINERS! Phoned the huz who was getting the kids, he went home, picked up the shoes, and met me at the end of the road - there is a path under the railway bridge to avoid a long drive to that gym - so I had to walk down the path in my gym kit, coat and long boots to meet him! looked like a hooker..
Thanks - gave me a great visual and a pre-work chuckle! Under a bridge and all,did anyone slow down and look lasciviously out the window at you? :blushing:0 -
And today... I am so friggin' sore! Every muscle aches. Ouch!!0
