(snip) I really hate the way the Pendlay Row feels...it's just too awkward. Does anyone substitute another move for that one? Cheers!
Amanda

Yes, I am the same way. I've been using the T-bar row - I feel like I am better able to work the right muscles using it. It's not ideal because you don't use as many supporting muscles (as you don't need to balance the bar, etc). But for now it feels much more effective (and safer) for me.

Joanne

Hello - look at all these lovely lovely new faces - hello - big wave!!

That fish pic made me totally giggle!

First day back (counting the hours yesterday til I could lift again!) after my first 10 week block.

Aims in the next block - hit a 100kg/220lbs dead lift and a 35kg/77lb OHP

So Ive taken everything down a big chunk to build up, super focusing on form (looking at you OHP!!)

Squat 5x5@ 60kg /132lbs love, love love squatting
OHP 5x5 @ 17.5kg /38lbs (he he he baby lifting) - focus, focus, butt clench - its all about form on this one
Deadlift 1x5 @ 62.5kg / 137.7lbs - the fact I know I CAN lift 85kg/187lbs makes me happy , and hoping going down will help strengthen everything to help me hit that 100kg/220lb goal!

Usual accessories - planks/ push up/ air squats/ lunges/body weight rows/chin ups etc..

Feel like super woman this morning and super duper happy!

Happy lifting ladies x

Sluuuuggish morning at the gym. I forgot to pack my PWO shake and I was literally creeping around like a snail.

Squats: 31.5 kg, think I will stick with this one next session to make sure I can get nice and deep

Bench: 27.5 kg, failing all over the floor, had to roll of shame on the fifth rep of the first set, my weak left side couldn't make it up. Rest of the sets were a write-off. I will re-attempt this weight one more time as per the "rules", just to see, but I fully expect to have to do my first deload since starting Stronglifts!

Barbell rows: 30kg, still not thaaat hard? What's going on there? Hm.

In other news, I have hips! I used to be all apple all the way, but since starting lifting just a few weeks ago, I now have hips and more *kitten*. Still no sign of boobs though, I don't think this program will ever be able to help me with that.

Hotel workout today. Always interesting to try work around the limited equipment.

Goblet squats w/ 40 lb dumbbell 5x8
OHP with 25 lb dumbbells 5x5

then in place of deadlifts I alternated hip thrusts with the death march.
40 lbs 3x12 for the hip thrusts, 2x15 lb dumbbells and 20 paces for the death march.

Still eating too much and enjoying the variety of beer I can't get at home. But I did have a great view from the workout room this morning. Nothing like seeing day break over boats in the harbor on the Potomac.

You guys are going too fast for me! But I love reading about how everybody is ripping it up! And Dani, you cracked me up with your fish picture.

To those of you who are new and feeling the lifting - acquaint yourself with the foam roller. It will hurt like nobody's business, but it's a good kind of hurt. And it will make you feel better. Also, epsom salt baths are a good tool!

Light day for me:
2x5 squats @ 135
3x5 bench @90
5x10 back extensions @ 10 - no, I did not repeat my idiocy of last week.
Chins, 3x3 with 25 lb. of assistance
Dips, same
Inverted rows 3x6

Then some intervals on the arc trainer. Hoping I can talk the wee one into a stomp through the woods this afternoon as we are having an unusually cool day here in NC.

Did my workout this morning and hit a bunch of PBs:
90 lbs- Squats
55 lbs- Bench Press
110 lbs- Deadlifts and shrugs
85 lbs- Bent over row
65 lbs- Machine crunches

Whenever i feel that i'm not lifting enough or i look Lame compared to others, I just think about those times I was lifting 10 lb. plates on a 8 lb Bar. That's what I'm going to continue to compare myself to .... ME!

Quoted for emphasis!

I gotta say life got better once I realized that I in fact do NOT have a food addiction (there's no such thing!) and that I CAN eat intuitively, and so far it's working out pretty well. Focusing on putting good things in and not eating my feelings. It all starts at the grocery store, really. Had a craving last night but rather than diving for the Nutella with a spoon in hand, I chose a concoction of cottage cheese with protein powder and cocoa powder. Which left something to be desired, but hey, I'm still discovering what works for me. On the other hand, vanilla nonfat Greek yogurt plus vanilla protein powder plus some cocoa powder for chocolatey goodness = yummy, guilt-free indulgence!

I'm dying to try Crossfit, but wonder if it would be too much in addition to a regular lifting program?

Depends. Crossfit is just a bunch of workouts strung together, really. Are you wanting to join a Crossfit gym and let them control what you're doing and follow their program? I'm lifting 2x/week now rather than 3x/week and it lets me maintain my current strength level while I focus on building some cardiovascular endurance and getting at those fat cells that all my awesome muscles are hiding under.

Do whatever works for you. And don't be afraid of trial/error. Nothing is set in stone, and any program is customizable to fit your needs. If you wanna do Crossfit and lifting, do it. Just figure out how to combine the two in a way that makes sense to you. Because the best program is the one you actually stick with and are happy doing.

"light" day for me as well.
Squats - 2x5@130
Bench - 3x5@95

Then 3 sets each of chinups, back extensions and glute bridges

It's a beautiful day and I planned on going for a long walk when I got home from work, but I was and am still exhausted, so I will skip it. I've also been craving carbs and sugar all day.

Kira, I never know quite what I am supposed to actually be doing with the foam roller! I need to get one at home since I'm too intimidated to try the one at the gym. I think it would be a good idea!