Are these folks you met at the Lifting Meet and Greet? Pretty astonishing!

Oops! Wrong place to post. This was meant for Dani.

It was great fun. They decided to make me do math (that's what I get for offering to help out). I'm OCD about getting things right, so in my double- and triple-checking, I missed some of the record deadlifting goings-on.

Nother meet in November, should be a blast! If y'all have one scheduled nearby, you should go watch!

I'm trying to concentrate on Daisy's numbers but I'm too distracted by the awesome tattoo! It's mesmerizing.

Agreed! Also, can I say how awed I am by y'all's volume! It's very impressive, and exciting to see the payoff for you.

Back from vacay (boo!) and back at the gym. Since it was my first lifting session in a week (which was in turn my first session after a week's rest), I basically repeated my last session:
WO A
Squats - 5x5@90 lbs
Bench - 1x5@ 90 lbs, then dropped to 4x5@ 85 lbs
Rows - 5x5@ 70 lbs.

Things I'm discovering in this big deload-to-save-my-back:
1) getting much lower on squats. Previously I was up to 120, but between my back, and a cranky groin, I wasn't getting as low as I needed too, and I wasn't feeling it in my butt/hammies - at all. Now, these feel 100% different, and I'm excited to move up

2) The rows and my back do not get along. At ALL. I was so psyched to lift last week, feeling 100%, and when I finished rows, my back was aching again. Same thing today. I got great advice from you ladies on form, and I think my form is pretty spot on - but I think bearing the weight in that flat-backed position is not doing me any favors. I'm contemplating either A) ditching the pendlay rows in favor of some other lift (what, I don't know) or just keeping it low. I've gotten as high as 75 lbs on rows, and dropped weight to focus on maintaining the flat back - but it hurt last week at 65 and today at 70, and anything lower doesn't feel very heavy for my shoulders/back. It wouldn't feel like lifting "heavy"

Would appreciate feedback on the rows - to drop them or make them a lighter-weight exercise? Thoughts?

Erm, also, boot camp workout today was a combo of resistance bands/higher reps on upper body plus a lot of ab work and planks, and some running.

Wow Stephanie that is a pretty impressive first week!

I lifted a day late so b day today.

5x5 squats at 35kg or 77lb

5x5 ohp at 20kg or 45lb. First time ever and I had to adjust my grip to manage my last set.

1x5 deadlift at 52.5kg or 115lb so close to body weight there. Friday and I will be there!

Going to go tomorrow as well and have a real good session in addition to my 5x5 then rest Thursday and see what I can do Friday!

I feel I have been cheating a little with my OHP - at the gym they have little preloaded bars at various weights from 12.5 to 20kg. They are around 3'6" long and narrower than a oly bar even though the 20kg is in theory the same weight I will be interested to see how I actually go on with the oly bar on friday as it is that much longer and simply more awkward to lift and move about. Hopefully I will feel good with it and get another 2.5kg on there

They look great. How do they feel?

I got back under the bar this week and I love it! Finished Nia Shanks' (s)hero and swtiched to her true minimalist program. It's very similar to SL but less squatting.

I thought my numbers would be down as Nia has had me doing slightly more repts, but they are not too bad. Squat 115 2 x 7 and 105 1 x 8. OHP 70 2 x 7 and 63 1 x 8. Then knocked out some assisted chinups and finished up by playing football with my kids. That felt good all around.

I think I may be back, ladies. :laugh:

Yes! Garish shoes! So.. shoes for squat, anything else I can wear them for? Rows? OHP? Bench I assume is immaterial. Reads should be back to deck shoes I guess? Thanks!

You got some shoes! Woo-Hoo! Curious to see what you think of them, especially when doing Squats

I wear mine for Squats, Power Cleans, Bench Press, & OHP. As far as Deadlifts go, I do not like the elevated heel. So I just stick with my Soccer socks.

Shoe on rule at the gym, so it is lifting shoes or my decks..

Bummer! Give the shoes a try w/ Deadlifts. I'll be curious to hear what you think.

Shoe on rule at the gym, so it is lifting shoes or my decks..

That sucks. I forget my shoes at least once a week and lift in my socks.

Those shoes are super cute. What is the heel?

But the meatheads squatting 30kg thinking they are big tough guys in the smith machine give me so much entertainment - I would miss them :laugh:

Things NOT to do: rush through bench press reps at maximum weight. It was a big pile of suck for me today.

Snuck A day in today - should have been a rest day but I am mainly going for form and this way I still get my 3 days in, I can have a solid core and cardio day tomorrow and be ready for some power on Friday.

So I kept with the same weights for my squats 35kg, I have a feeling that I may end up here for a little while. My hip is tight and form is getting to be something I am really having to work at. Need to get my chiro sessions booked asap!

Bench, I stayed at 25kg which was my intention anyway as I was not happy with my performance the first time. I think probably 1 more session at that weight and I will be ready to go up again, form is not bad as such. More that I try and get a real push and squeeze from my pecs at the top and I am struggling with that. Also the last couple of each set is hard and gets progressively harder. So an increase will at best result in failure to complete.

Ladies on that note, when you bench how far do you position youself forward of the rack? I find occasionally I end up taking the bar forward and up because in my mind I am "avoiding" the rack. And the benches have foot rests. I find I am comfy enough with feet on the floor but would the foot rests help at all?

Rows at 40kg or 88lb. I am finding these easier to increase now I have lifted the bar up but I was wondering if from a fitness type perspective rather than a strength one what the advantages of pendlay rows over traditional rows or vice versa. I ask because I think I was getting better form and pulling my shoulder blades together better with the traditional row. I know the strength advantages of the pendlay but if the muscles worked are the same I may revert to a lower weight for traditional rows as I am not so bothered about gaining strength as I am about getting a workout and getting fitter and leaner.

Also where do you all aim the bar when you row? Belly button, base of sternum, higher (towards the girls? )

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That's awesome. I'm really liking the 3x8 I'm doing. Had to do a major deload since the difference between 5 and 8 is rather ridiculous (for me anyway). Having fun just lifting twice a week though. Making every rep count and taking all the time in the world working my way back up slooowly.

Dani, I totally agree. The difference between 5 and 8 is rather ridiculous. It's kinda crazy, really.

Re: Bench position - I try to have my eyes looking straight up at the bar. That way when I lift it out I am clear of the pins, but don't have to move it very far.

I love seeing all the awesome you ladies are pumping out!!!

Wendler, week 2, deadlift day:

1x3@155
1x3@175
1x8@200 I was feeling really full of myself, then watched a guy do 10 reps at 335. Decided I was still proud of myself because - HELLO, 1600 pounds in one set!!!!!

3x15 glute ham raises (I used a machine). I think I need to watch a video on this again for a few form tweaks. It's tough, but in a grunty, I'm a badass way.
5x15 straight leg raises
100 step farmers walk/waiters carry combo - 35 pound dumbbell in the down hand, 22.5 dumbbell in the up hand, walk 100 steps, then switch. Thought I would do some HIIT, but after that I was done done done.

Now, I eat everything in sight. Have a good hump day, all!

Stephanie - sounds like you are right on track to me. 2.5 pounds in a week is totally water gain, so no worries - and yes, it's due to the lifting. Doing cardio is up to you. I didn't do any for the first 2 months I was lifting. I didn't really have the energy until I started to eat more. I think the main thing is just to move in whatever way makes you happy.