Super Strong Squatters - September check in and chat
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God darn I love this thread.
Foam rollers are amazing - but going to try a tennis ball tonight (luckily having jack russells that like to find things and bring them home - I have currently have 8 available!!) .
I lift barefoot - but lucky because I lift at home so no worries about skanky gyms - from what I've read a pair of plimsolls would actually be ok - thin soled and flat - eliminating lift in any way from your foot.
So today - just had a total MEH of a session - think as my weight on the bars is going up - i am just losing confidence in myself and my abilities.
squats 1x2@ 85kg/187.3lbs - was not getting parallel on these so took these down to 80kg so did
squats 3x8@80kg/ 176lbs which felt a lot better.
Bench 4x5@32.5kg/71.6lbs 1x3@32.5kg/71.6lbs - then I failed and got trapped and had to escape the bar - EPIC FAIL!
Row 5x5@32.5kg/71.6lbs
40 sit ups, 16 full push ups(yeah!!!) 40 reverse crunch, 3x6 inverted body weight rows, 170 air squats, 7 feet to floor chin ups, 4 no feet chin ups
Then going to do evil 8 after lunch (this - I LOVE!).
Not sure if I need to tweak what I am doing or drop to 3x5 on the bench to keep progressing - I left 3 mins rest between my last 2 sets .
ho hum... one of those sessions.0 -
Had to wait ten mins for a rack so practiced the bottom of the squat knee stretch, then distracted for the entire session by the kinesthesiologist wazzock in the rack next to me. Trying to remember knees out, spread the floor, look down, chest up... Kept at 35kg.
OHP was supposed to be 32.5kg, managed 3 whole reps there and dropped back to 30. Final set interrupted (and I then dumped the bar back on the pins with a big irritable clang before trying again) by some wally choosing that moment to retrieve the 60kg loaded bar he thought would be a good idea to keep between the racks while he went off and jumped up on a step for a while. After my OHPs I put the bar on the safeties while I went to get some mats for my Deadlift. This brainiac had already taken over the cage when I got back for another bizarre exercise (holding bar overhead while on his back while raising and lowering his legs in diaganols. Couldn't even wait for me to throw a couple of 20kgs. Before I deadlifted. Sigh. Anyway built up to 75kg think form was ok, then mixed up 3 sets each of supported pullups, kettlebell swings and hyperextensions. Then I had a good stretch! Could have fitted the HIIT in but was running short on car park time..0 -
I've been (shockingly) following medical advice and resting the back. Haven't lifted since Tuesday, did kettlebells Wednesday. I've been jealously reading your progress (well, not so jealous of idiots at the gym or getting trapped under the odd bench press, but jealous to be under the bar!). Happy to say it's working - had a great 9 mile run this morning, and no achy back! Also, finally got a new mattress, which was contributing to the issue. Looking forward to lifting tomorrow or Tuesday!0
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Becca hope your back continues to improve, your matress can make a massive difference!
So work out A for me today.
And it sucked, I was a little later than usual at the gym and had to wait for a rack making me even later. I squatted at 30kg which is less than last time but even doing my warm up with the bar I felt so weak and wobbly to be honest if I had tried even the extra 2.5kg that I did last time I would not have completed. That said though I think some of this is coming from working my form and therefore making my body work harder (What I am telling myself)
Bench press was a little teeny tiny ray of light. I did 5x5 at 22.5kg - nothing I know but this is the first time I have ever ever increased my weight at this. I have no spotter and a fear of looking like a fool in front of all the meatheads at the gym so I have never dared increase the weight before. I only just about was up to it but I was rushing and I think maybe next time with mroe time and longer rests I should be ok to go up again.
I ran out of time to hang about waiting for a bar to do my rows, which leads me to my next question. There are various different bars at the gym, I don't think they have a ladies oly bar - they all look and feel the same but they do have a couple which go
-v-^-v- sort of - basically shorter and wiggly. Is this likely to be a different weight? There are not generally a ton of staff around when I go and I just really want to get on and do not waste time looking for someone to ask.0 -
love your diagram! that's an e-z bar, typically used for bro curls. I suspect it would weigh less, but no idea how you'd do rows with it?!
the normal oly bar weighs 20kg, the ladies is shorter and weighs 15kg.
do they have any weighted preloaded bars?
well done for going and upping your weight! if stuck for time you can always drop to 3x5 rather than 5x5 you might have squeezed in something else that way
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Thank you. I thought it might help as it is sort of higher to start with. I have had my eye on it for ages lol.
The weighted preloaded bars go up to 20kg and my next row should have been 30kg so I binned off using those.
Also, does anybody know (I promise I won't be using one) how the weights work on the smith machine? Because I am more than a little competitive but the other people in there were using a smiths with 2x20kg plates on to squat with. Now I know the smiths sort of makes the weight easier but wrecks form, but I wondered if the smith bar worked like the oly bar and weighed 20kg on its own. If so then I shall stop trying to compete, if not then I am not so far behind
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I ran out of time to hang about waiting for a bar to do my rows, which leads me to my next question. There are various different bars at the gym, I don't think they have a ladies oly bar - they all look and feel the same but they do have a couple which go
-v-^-v- sort of - basically shorter and wiggly. Is this likely to be a different weight? There are not generally a ton of staff around when I go and I just really want to get on and do not waste time looking for someone to ask.
The "squiggly" bar seems to be an EZ curl bar, and there are different styles. I own an Olympic Super Curl bar which weights about 15 pounds (or about 7 kg).
This is the bar I have:
(edited for larger picture)0 -
Hmm well I guess in a pinch I could weight it and use it in future. Thanks
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30kg is the olympic bar plus 5ks on each end, propped up on a pile of weights to the right height. Easy 0
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Yeah, but there were no oly bars this morning, and plates all over the place.
This is what happens when you change the bed first thing and leave the house 5 minutes later than usual, and then have to go back because you forgot your handbag and finally get to the gym 20 minutes late! 0 -
First full workout in my new home lifting space was awesome.
No need to go anywhere. Can lift barefoot without anyone giving me strange looks.
No waiting or rushing because 'bros' need the rack.
Took my 11 and 12 year old sons through the basic workout over the weekend. They are excited and I can be there to help them out and ensure there are no injuries.
Feeling good. Almost glad the new owners of my (former) gym are *kitten*. Almost.0 -
still jealous...
anyway, saw the doc who didn't have huge amount of clue but agreed with my self diagnosis without getting snippy about it lol. she gave me a prescription for a fortnight's worth of ibuprofen, and carry on with all the other things I'm doing, go back if not sorted in a month. Where's my miracle cure lol?! 0 -
still jealous...
anyway, saw the doc who didn't have huge amount of clue but agreed with my self diagnosis without getting snippy about it lol. she gave me a prescription for a fortnight's worth of ibuprofen, and carry on with all the other things I'm doing, go back if not sorted in a month. Where's my miracle cure lol?!
Good to hear you found a doctor who gave you what you need. Hopefully, it will work and you'll be back to it soon!0 -
Be careful you don't overdo it and make it worse while you have painkillers. Pain is your body's way of stopping further damage. As for miracle cure, I have this snake oil enriched with the toenail shavings of a rare white tiger....
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nice roxy! it's not for the pain (only hurts when I walk) but for the anti-inflammatory properties of the ibuprofen.. I've only got one more gym sesh (tomorrow) before other plans get in the way until Monday at the earliest, so some enforced rest!0
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Well a girl has got to try. Ok inflammation makes sense, is it swollen?0
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glwerth- that sounds soooo awesome!
Lwoodroff- speedy healing to you!
Boy, I take a week off and you all rip it up! Dani has threatened me with bodily harm if I leave the forum, so you'll have to put up with hearing about my Wendler 5/3/1 adventures.
Today was the first day:
OHP
1x5@55
1x5@65
1x8@70
Then 5x15 chins and dips with 60 pounds of my bodyweight.
I got the main lift done in less than 15 minutes - then spent the next 30 grinding through the assistance work, LOL. It took me a while to find a good amount to take off using the assisted chin/dip machine. Let's just say I'm glad I don't do arms again until Wednesday.0 -
Well done!
And that's right Ms. Kira, you had better stick around. I'm too old and tired to follow people around on other parts of the forum and/or interwebs. :laugh:
I can highly recommend bromelain for keeping down inflammation. It's a pineapple enzyme that does fabulous anti-inflammatory work without taxing your liver. I take it pretty regularly nowadays. The only side effect it has is make your poo a little softer (sorry for that bit of TMI :laugh: )
All went well today, 20 minutes elliptical and 3x8 squats @52.5, 3x8 benches @52.5 and 3x8 OHP @45.
OHPs are haaaard at 3x8 even with "just" the bar. I think I got me some shoulder impingement (acquired somewhere in this past decade pre-lifting), or super tightness someplace back there, so now I gotta figure out how to rehab myself without surgery because that's not happening.0 -
Ex-lurker: Hi ladies, I want to share my journey so far and ask for insight in my progress.
I started lifting in July, at first 3 times a week alternating A/B and after 4 weeks just twice a week (squat/bench and deadlift/oph) because it was getting too hard and I had back pain (I have no idea why, my form felt good and I had people check on me say my back was not rounded). After this second month, I'm doing 2 weeks rest because my back really hurts but I want to go back to lifting next week. What do I do to prevent a back injurie? Am I moving too fast, should I just have my deadlifts recorded to really check form, do some specific type of strech or....?
My stats: 166 cm (I was 165 before lifting) 64kg
>66kg My last 5x5
Squat 41 kg
Deadlift 52 kg
OPH 28.5kg
Bench 30kg
Push ups (full) 5
Chin ups 3
Prior to lifting I've been doing beachbody products, Insanity, P90x three rounds ect. During these two months I have done no cardio except treadmill walking for like 15min and I stopped even that during the second month. My diet during the time was crazy, whole foods and organic but around 3000kal per day so I did gain muscle and fat.0 -
hello! welcome s.angel! form videos are always helpful, even if you only watch them back yourself.. where is the back pain? what brings it on? have you had a proper medic type person have a look (as we are random people living in your computer..)? did you expect the Spanish Inquisition?
and yes Kira, it's like the Hotel California, you can check out, but you can never leave ... [insert evil mwuhahaha cackle here] awesome OHPs and I'm not surprised your arms are wibbly wobbly!
and finally, lookie look what is hopefully going to arrive before I go and check out the ghetto gym (lol calling anywhere in Aylesbury 'ghetto' is quite funny, although we did breed one of the 7/7 bombers I think..) on Monday (something else I haven't told the huz!) http://ecx.images-amazon.com/images/I/41MISeks6kL.jpg this definitely calls for a *squee*!0 -
Hi!
The pain is in my low back, sacrum to be more precise. When I'm sitting or standing it feels like a mild burn and it hurts lightly when I bend forward. I forgot to mention that I do a lot of Yoga too and maybe going to far with the streches.
I did check with my GP who told me that as I am a woman, I shouldn't lift at all and risk my back with a barbell. You can imagine my reply to that. Anyway, he did check for anything torn and finally said that it was all muscular.
Right now I'm mostly pain free.
I'm going to record myself and post here if that would be ok?0 -
I'm going to record myself and post here if that would be ok?
Yes that would be fine. We actually have a sticky for ladies to post form check videos here:
http://www.myfitnesspal.com/topics/show/1087942-form-check-videos
Lifting has a lot to do with core support, so you may want to consider a deload and working your way back up again from that. It's possible that you're at a place now where many of your muscles can adequately support the weight you're heaving around, but others are too weak yet and need further strengthening.
The answer to that is either deloading and working up again, or doing accessory work to strengthen your core musculature further so your back doesn't hurt. I can't tell you how often I've deloaded just because my core was so weak, and I wasn't willing to do additional accessory work so I'd rather just deload. If your form is good, then some of your muscles are probably just too weak to progress without risking injury.0 -
Hi!
The pain is in my low back, sacrum to be more precise. When I'm sitting or standing it feels like a mild burn and it hurts lightly when I bend forward. I forgot to mention that I do a lot of Yoga too and maybe going to far with the streches.
I did check with my GP who told me that as I am a woman, I shouldn't lift at all and risk my back with a barbell. You can imagine my reply to that. Anyway, he did check for anything torn and finally said that it was all muscular.
Right now I'm mostly pain free.
I'm going to record myself and post here if that would be ok?
I would recommend recording all your lifts. Form mistakes on pretty much any one could make your back hurt.
Today was start of week 2 of madcow. Did Squat 125x5, Bench 118x4 (should have been five. Grrrrrrr.) Pendlay Row 80x5. Assisted Dips 3x8 and went up uh down? 10 lbs. Skippy! So I'm up to using about 105ish lbs of body weight. Maybe even 110 considering all my workout gear. I also did 3 planks on toes/elbows for 30 seconds. I am so bad at these.
Then I came home and chugged some delicious delicious Amish chocolate milk. Mmmmmm.0 -
Looking forward to lifting again tomorrow - back is feeling good and finally feeling strong again. But, will be taking it easy for another week on the lifting. I'll only get one session in before leaving town for vacation wed. I'll be solo with my kids, so won't be hitting the gym.
Just Scooby's pull up negatives today 5x8.
Lydia - the ibuprofen + ice the hell out of it (20 minutes every 2 hours) - if you can get the inflammation down, the stretching will keep it under control. And, nice kicks!
S.Angel - I've had a recurring lower back issue for the past month that i have only just gotten under control in the past few days. I have been seeing a chiro who got good reviews from other lifters/athletes, and I see a physical therapist anytime I have soft tissue problems (he's a wizard, I swear). Other than that, what I think has helped:
- rest. Like a full week, and it really sucks.
- ice. I have an ice pack (the flexible kind) at home and at work, and a few days of icing 4 times a day, 20 minutes, helped a ton.
- rolling out my IT bands, quads, hammies, and glutes. Tight legs/hips lead to a jacked lower back. A tight soaz (spelling?) can really mess you up.
- I had been stretching a lot. My PT told me to stop. To rest and ice and stop stretching, only roll only my legs. I did what he said - while also seeing the chiro, and felt better dramatically in 2 days.
However you did it, good luck getting it back on track.0 -
Tree, that's some great going! And assuming you weren't doing it nekked before, I wouldn't count your gear!
Becca, glad you are feeling good. I'm too used to having no aches, pains or issues that I turn into a whiney moaner! I used my home-made strassburg sock again last night, between that, the stretches and the ibu it seems much better. I put a water bottle in the freezer last night so will roll with that when I get home.
Last session tonight before my enforced break - and hopefully before my proper shoes arrive! I'm going back to sensible shoes at the gym tonight, not going for any massive lifts, screw what the twerps think about that!0 -
It amuses me how busy this thread is mon wed and fri and how quiet the rest of the time. Just thought I would share that!0
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Thank you very much for all your tips. I will try ice and resting a bit more. Of course I'm not going to lift as much as last time right away and will strech less. In fact, I hadn't even noticed in how much in pain I am when I do Yoga, even why the teacher is always saying 'GO ONLY AS FAR AS YOU CAN GO'. What can I say, I enjoy pain.
I was reading my workout sheets yesterday and I remembered that the pain one day as I was trying to strech my spine hanging in the pull up bar. I had been doing for about a week There was this scary crack, krrrakkkkkkkk and my left side started was literally on fire. Never did it again, which is a shame because before that it felt so good to strech after lifting.
http://www.youtube.com/watch?v=9GUjXH6Le9s 0 -
It amuses me how busy this thread is mon wed and fri and how quiet the rest of the time. Just thought I would share that!
I seem to be a thread killer, just can't keep me away!0 -
It amuses me how busy this thread is mon wed and fri and how quiet the rest of the time. Just thought I would share that!
I know! I lift on Tuesdays/Thursdays/Saturdays (when I'm not lazy) so I feel left out! 0 -
It amuses me how busy this thread is mon wed and fri and how quiet the rest of the time. Just thought I would share that!
True! Normally I lift MWF, but I was working on 3 hours of sleep yesterday and shifted my schedule this week. This morning was "volume" day, although I've adjusted the volume from 5x5 down to 3x5:
Squats - 3x5@155, Bench, 3x5@105, DL - 1x5@185. I was supposed to do 200 or 205 today, but 185 was way heavy enough. I didn't eat well yesterday and I'm sure it was a factor.
Also on tap for this afternoon - day 4 of You Are Your Own Gym 0
