Women: How much do you lift?

damn. hmmm

have you tried switching up your routine?

I'm in the reverse- I'm stalled out on squats- I just switched my program so hopefully that will help- but my squat is shameful- I failed 205... almost had it the second lift- everyone thought I had it till I went fuzzy and I was like- no... no just sit down. But I was doing a *kitten* 5 x 5 program- I didn't like it- I was training DL with a friend and we started doing more progressive loading/pyramid stuff- so start warm up weight- and just add until you hit failure- then go back down- usually 12-15 sets- reps are irrelevant- do as many as you can for each weight. so it starts around 10-12 for like 135 and then goes to 1 for the max lift then back down to the bar essentially- it REALLY helped my DL- so- i am doing that with squat- which I'm interested to see- also playing back and forth with front and back squat split days.

But I pull WAY more with the DL... hmmm maybe a little closer to the bar? have you had anyone check your form at all- upper back rounding isn't really as much of an issue so you maybe be able to pull a heavier weight than you think!

I think I have the opposite issue. I do too many reps before getting to my 1RM and my form gets off around 155 and my trainer doesn't let me go heavier. Yesterday was a lower rep day - I was doing a 5x5 with deadlifts and pull-ups in between. Starting with 135 and then adding 10 pounds each set, got to 155, my grip sucked and he wouldn't let me go heavier. Deadlifts are my kryptonite - between my crappy grip and back rounding. Been considering going to straps, just to go heavier and get some work in. Everything is easier with straps.

Squat-255
Deadlift-275
Bench-150

No gloves, chalk only, no straps, wraps with maxes

5'2, 128lbs

5x5
Squat: 155lb
OHP: 75lbs
Bench: 80lbs (goal 100lbs by end of 2013)
Dead: 165 (goal 200lbs by end of 2013)
Row: 80lbs

I prefer compound movements (deadlifts, pull-ups, presses, etc. - the kinds of things that use multiple groups of muscles):

Deadlift: 250lb 1 rep max (hit in March 2013), work sets are usually 145-185 x 5 reps, and I usually do them at a deficit rather than regular ones. I don't test my max on this one much

Bench Press: 115lb 1 rep max (hit in... February 2013?), work sets are usually 45-75 lbs x 5 reps. I don't have a rack anymore, so I've switched to dumbbell floor presses--

Dumbbell floor press: 50lb 3 rep max, work sets are 35-40 lbs x 5-8 reps (weight is for individual dumbbell)

Squat: 170lb 1 rep max set back in... forever ago. Again, no rack anymore, so I do Bulgarian Split Squats and Goblet Squats.

Bulgarian Split Squats - goblet stle 35-40 lbs, or with dumbbells/kettlebells that each weigh 20-45 lbs, depending on how badly I want DOMS. Usually 5 reps per leg per set.

Goblet Squats: anywhere from 35-50 lbs, usually 10-15 reps.

Front Squats: limited by my ability to clean the bar (no rack, again). 50-105 lb work sets with 5-8 reps each. 105 is my max for the clean at the moment

Pull-ups: I weigh about 160, and need 15-35 lbs of assistance to do multiple reps. I go 4-8 reps per set.

Chin-ups: I can do one unassisted, sometimes two if I'm pushing it. I do 2-3 unassisted, then switch to 15-25 lbs assisted with 4-8 reps per set until failure.

Push-ups... usually 5-10 reps per set.

Overhead Press: 82.5 lb one rep max set last March, I think. Work sets are usually 55-70 lbs, 3-6 reps per set.

I like to match push and pull actions (so if I do a lot of pull-ups, I'll match them with some push-ups and floor presses or something).

I've been hitting some sort of push-pull-squat-deadlift action 3x/week for the past couple of months, but I'm switching to a split because the BSS's kill me.

I feel weak... you ladies all rock! :flowerforyou:

I am 5'7', 164 lbs and I started in July:

Squats- 120 lbs
Deadlifts- 140 lbs
Barbell Row- 95 lbs
Bench- 65 lbs

Lol no worries. The first time I deadlifted, it was with a 50 lb dumbbell, and I had trouble doing more than about 3 reps. :S

Front Squats: limited by my ability to clean the bar (no rack, again). 50-105 lb work sets with 5-8 reps each. 105 is my max for the clean at the moment

jefferson squats



you're welcome

Haha thanks - I forgot about those. So awkward o_o; Tomorrow is a squat day. I'll try them again.

Zerchers? They are a favourite of mine.

Bench Press 80
Over head press 45
Squat 80
Dead lift 100

I feel weak... you ladies all rock! :flowerforyou:

I am 5'7', 164 lbs and I started in July:

Squats- 120 lbs
Deadlifts- 140 lbs
Barbell Row- 95 lbs
Bench- 65 lbs

my dear we ALL started somewhere- somewhere LESS than where we are now.

I bet you have seen several lbs of improvement since July. You rock just by the mere fact you lift. That's a big step and something to be proud of as it is!

This.

I've seen a lot of people come and go in competitive PL. Some are super stars but most, like me, are average. The people that I find most admirable are the ones that continue despite the fact that they aren't rock stars. In my opinion it shows a lot of mental fortitude. The ones I see leave quickly are the ones that thought they'd be stars and aren't.

Keep your head down and move forward. Sometimes the growth is slower than you'd like.

Zerchers? They are a favourite of mine.

yeah I don't DO either of them really.. because they are awkward. but I'm aware of them and dole them out as needed... problem with a zercher is you still gotta get it UP on you arms. and with no rack that's harder. My friend does like a 200 lb zercher (or can) and there is no way she's lifting that flat off the floor. hence the jefferson recommenation- but if she can get it up there- then definitly- totally an option.

DB pistol squats- also an option when you get saucy

Have you thought about doing them off cinder blocks or something similar? When I first started, I had no rack and had all the same limitations as you're having. IIRC, I was able to elevate the bar with blocks to do zerchers. At least that way if you fail, it's easier to dump than with other variations.

I do dead lifts with a bar 50 lbs on it. Bicep and Triceps 15 lbs. I don't really like to use heavy weights because I just want to tone.

Just out of curiosity - who have you seen in this thread that you would consider more than "toned".

I currently do dead lifts, squats, dead lift row, upright rows, hack squats (machine) and bench press 3 days a week.

I do five sets of five reps. My current weights are as follows:

DL - 155 lbs
Squat - 185 lbs
DLR - 115 lbs
UR - 80 lbs
HS - 310 lbs
BP - 90 lbs

For reference, I am 6' and weigh 197 lbs.

Squat 3x10 70lbs bar
Deadlift 3x10 95lbs bar
Lunges 3x10 50lbs bar
Calf raises 3x20 50lbs bar
Seated leg press 3x10 165lbs
Goodmornings 3x10 45lbs bar

this was yesterdays leg day.
i only started heavy weight training 6days/week and doing insanity 3x/week along with a light workout that day just over a month ago and i'm seeing serious improvements

Took the words right outta my mouth!!!

I do dead lifts with a bar 50 lbs on it. Bicep and Triceps 15 lbs. I don't really like to use heavy weights because I just want to tone.
'

Did you know muscle "tone" is just visible muscle?

Toned=muscle... And for the record, women don't have the naturally occurring testosterone necessary to build "bulky" man muscles.