Squat-tober: October check in and chat
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For feeling like you're falling off benching if you want to do it plifting style you can pull your legs really far back. My training partner is 4'11" and she does okay this way, but still prefers to put stone mats under her feet. They are a bit thinner than a plate. YMMV.
I am going to try this too. Next bench press is Saturday will let you know how it goes!
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Went to the gym.... lifted heavy things... put them back down... no injuries this time around. Also I have been doing my required cardio for the October month experiment.
Everyone is doing great BTW.0 -
Trying to get back on track here. Stalled or burned out on 5X5- 150 squat, 73 bench, 62.5 ohp, 165 deads, 80 rows. Started to deload, but think I will switch to 5/3/1 instead. I tried a workout today and it just felt right and so, so goooood.
Liking the looks of the Triumvirate for accessory
The Triumvirate
Day 1
Overhead Press - 5/3/1
Dips - 5 sets of 15 reps
Chin-ups - 5 sets of 10 reps
Day 2
Deadlift - 5/3/1
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Day 3
Bench Press - 5/3/1
Dumbbell Bench Press - 5 sets of 15 reps
Dumbbell Row - 5 sets of 10 reps
Day 4
Squat - 5/3/1
Leg Press - 5 sets of 15 reps
Leg Curl - 5 sets of 10 reps
and used...http://www.strstd.com to formulate my workout for me.
I hope that's correct ... or close enough to get me a good routine. I am playing around with it this week (did day 3 just for kicks) and may start for reals next week.
I'm still trying to figure out what the heck happened that I gained so much weight when I was 'off' for 2 months- gained 11 pounds!! and was sick for a good part of it, so not sure how??? I also know I wasn't 'good' about taking my thyroid medicine. So, I have to wonder if poor nutrition and low thyroid was a double whammy to my metabolism because in 2 months of being back, I haven't lost an ounce or a fraction of an inch.
I guess I just have to go with that, but I hope it recovers soon because I am maintaining at 1450 cals. That means I'd have to be in the dreaded 1200 range to see decent weight loss. I can't stand that. I was doing a good 1600-1700 and losing before all this happened. SIGH.
Hoping the change up in routine along with more protein and maybe some cardio will kick it up again.
Any other thoughts are welcome?0 -
Hello Ladies!
It was deadlift day! Wooo! I did front squat 120 2x5, OHP 5x91, Deads 5x282. Then I did chins and curls. After that I had a nice 40 minute or so walk around the track. I have a fitbit flex so when I walk I don't really pay attention to how far.
For feeling like you're falling off benching if you want to do it plifting style you can pull your legs really far back. My training partner is 4'11" and she does okay this way, but still prefers to put stone mats under her feet. They are a bit thinner than a plate. YMMV.
Holy smokes I am in AWE!
B today:
Squat: 140lbs
OHP: Stayed at 65lbs and failed on last set :S
Deadlift:135lbs
Pullups: 3x2
Chinups: 3x1
So I uncharacteristically did NOT have coffee this morning, and I definitely felt a bit weaker and slower in the gym today. I remember reading something about the affects of caffiene being positive on athletes. I guess my Starbies addiction ain't all bad!
6550 I really wish I could help you, but I don't have any experience with thyroid issues and metabolism. I have been stalled on weight loss since June. I would say you need to put the scale into a deep dark corner of the basement. The measuring tape is the only thing I trust now. The inches are coming off slowly for me with lifting but I can definitely notice I am firmer. It has taken a month of 3x per week to move 1/4 of an inch on my waist.0 -
So I uncharacteristically did NOT have coffee this morning, and I definitely felt a bit weaker and slower in the gym today. I remember reading something about the affects of caffiene being positive on athletes. I guess my Starbies addiction ain't all bad!
Man this could be what was missing this morning. :sad:0 -
Hey ladies! I've been following this group for quite some time but was finally able to start Stronglifts last week (in my garage) So, wrapping up week 2 today I'm a SAHM and have to get creative to fit in my workouts with a 3 month old and 2 year old, but so far so good, and I LOVE the program! I wanted to introduce myself finally and let you all know how helpful I've already found the info you put out in this group! 0
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Welcome and well done!
I'm excited cos I have the trial session with the PT at the new gym.. slightly apprehensive in case he's not au fait with the SS style of lifting though.. eek!0 -
You know the gym you are about to join us a good fit when you ask if they sell chalk and they say no, but they are getting some which will be free to her!0
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my progress so far:
Squats -135 lbs
OHP 73 lbs (this one is HARD),
Dead Lifts - 135 lbs (Easy thinking about starting to increase by 10 lbs instead of 5 lbs next time)
Rows - 90 lbs (this is difficult too)
Bench Press - 85 lbs
The OHP is a BEAR!!! I tried to do 75 lbs (got it up 2 or 3 times) but I knew I couldn't keep it up.
Rows start out great but by the last 2 sets I have a hard time getting the bar to touch my chest.
If anyone has any suggestions I on OHP or Rows I would love to hear them.0 -
So I uncharacteristically did NOT have coffee this morning, and I definitely felt a bit weaker and slower in the gym today. I remember reading something about the affects of caffiene being positive on athletes. I guess my Starbies addiction ain't all bad!
Man this could be what was missing this morning. :sad:
Seriously lifting in the morning without coffee is impossible. I'm impressed you lifted at all
Slow- you are supposed to increase DL by 10lbs/Session if you're doing it by the book. Also I say this everywhere, but make sure you are giving yourself adequate rest between sets.0 -
I actually -did- a happy dance in the new gym!
So.. met with Dan, he actually competes, our only point of difference was he wanted my head more up (straight ahead) than down on the squats.. but hey, I did 70kg for a single with lovely form so I am happy happy happy (57.5kg for 3x5 was my previous best!). I KNEW my squats were lagging badly, now I know I can grow them up. Some good cues - 'heels' (apparently I'm not really engaging my butt.. so this is to stop me tipping forward too far and to push up/back through my butt). And 'chest up' - this stops the forward tip on the way up, we are -getting- there. Still happy dancing!
OHP said my form was just fine, and agreed it's a beast and a pain but worth it. Suggested a slightly wider grip and have the bar higher (almost on my neck?!) - not sure about the bar height but the hands is worth a go. Need to try this for a proper session to see if it makes much difference.
Deadlift - got me pushing my hips down, squeezing my shoulders back, tightening, then letting my hips rise and focusing on speed of the bar after it passed my knees. Was happy with my form at 80kg and felt that 90 was nowhere near my max with my better form (direct quote '90 my bottom!').. so looking forward to progress here.
Bench - I've had my arms slightly too far back, helpful exercise with the empty bar - at full extension slowly move it forward (it becomes very heavy at some point) and back (ditto). There is a spot in the middle where it fees 'weightless' - which was further forward than I've been having it. This is also the point where it will move in a straight line. After that he declared my form just fine, but we were an hour and a quarter into a 40 minute free trial by this point so didn't do anything more lol..
Oh, did I mention? Happy dance!!!0 -
^^ Excellent!!! That must be such a relief to know you are doing everything right. I am going to book a session soon to make sure I am doing everything correct as I am starting to properly challenge myself now.
Squat: 140lbs.. again
Bench: 90lbs Felt like a beast
ROWS: I have decided to replace Inverted Rows with barbell rows, because I was having a hard time getting the inverted rows to focus on my back and it was all in my arms. First time doing rows, I like em! 55lbs
Well that is good to know you are supposed to increase DL by 10lbs!! I have been wondering why everyone has such high number for their DL's and I am only at the lowly 140.
PS. I can't believe I put "affect of caffiene" instead of "EFFECT of caffeine" my sincerest apologies to any grammar police.0 -
Just seen there is a powerlifting comp just down the road from me in 6 weeks.. maybe next year eh?! Might see if I can watch a bit this year..0
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PS. I can't believe I put "affect of caffiene" instead of "EFFECT of caffeine" my sincerest apologies to any grammar police.
If you haven't had any/enough caffeine then you're allowed to make all kinds of mistakes- including grammar. It's in the constitution somewhere! Not sure about non-Americans. Sorry friends! :ohwell:
Lydia its great you're getting all kinds of form fixes!
Today I had a great workout, but I am sooooooooo excited for my deload week next week. It will feel fabulous. :drinker:
I did squats 170x3, bench 132x3, row 93x3, dips and tricep extentions/pulldowns whatever. With the rope. Wheeeeee.0 -
I'm Canadian, so close enough
Fittreelol YOU ROCK GIRL!
Lydia.... DOOO IT!0 -
You all are awesome and you inspire me everyday... and I sure have needed it lately. Feeling good DOMS after doing my new routine yesterday and the day before. Ahhhhh. Hurts so good. I'm optimistic that this will kick-start my metabolism and start to change my body again soon.
Keep going ladies- YOU ROCK!!0 -
Alicia, deadline for entry is today, and I'm not lifting enough to make it worthwhile.. I'm very tempted for next year though which I never thought I would say!0
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Well, knock me over with a feather... My missing barbell arrived during the week and I thought it was a 20kg one like my other one (when I ordered 15kg). I just weighed myself and each of the barbells (nearly cried - I've put on so much weight!) and both the bloody things are 15kg! I thought my lifting was going so well.... Never mind, the weights have been growing and so have my guns, I've just got the number wrong. Dammit - 20kg is a nice number to start with, 15kg is much more difficult to mathemeticalise!
Does this mean I have to start again again? Nah.... I'll just pretend I never found out the truth!
Meanwhile, dodgy knees just aren't up for the squats part of this program so many times a week. My PT is really focusing on them, trying to help me sort them out and grow some leg strength to ease the knees. It seems I need to really build up my quads, hammies and glutes, but don't actually engage them when I squat., which is why my knees are in so much pain. And my hips don't play ball either. Stupid body. She reckons I should see a specialist, just to find out what is going on for sure.... I'll just have to get around to it sometime, I suppose....
Getting old sucks!
But I still want to be a badass lifter, so will do all the other lifts anyway (damn you stupid knees!)0 -
Mixed session. 55kg squats were good, used my toner box as a tubow!
Bench 42.5kg 1.5, roll of shame, bloke picked it up off my lap and reracked it for me. Embarrassing!
Rows 50kg 355 obviously the first set I was thinking about the bench still!
Pullups 3 with 25kg assistance, 5 at 30kg.
Out to lunch at ask, eating pasta with chicken, pesto and zucchini!0 -
Well lots has gone on over the weekend. Amazing lifting ladies!
So I hit the gym this evening, 20 minutes on the arc, followed by what would be day 1 of the program in the book I got. It's good but going to take to long to do every day. So plan now is SL as my regular workout and the other as a change up for when I have some time to spare.
Today was "chest day" Warm up bench at 12.5kg 2x10, 17.5kgx10 Then 3x8 at 22.5kg - a bit of a reduction on what I was doing with 5x5 but not lifted for a week and I was doing more volume so I reckon it evens out. Also only 1 minute between sets allowed. Followed this with a set of cable crunches bent knee leg raises and cycle crunches. Then incline press at 20kg 3x8 and between each set I worked the ab set too. I like this bit as my rests feel productive. Then followed with 3x5 dips at 27kg on the machine thing.
Bit done in now as I have had a busy day and been out with the dogs for an hour too.
Also just found out that my OH's mother has passed away so no idea what the next few weeks are going to be like now!0 -
Oh sorry to hear about your oh mum, hope you can be helpful and supportive and also have support when you need it Xx0
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It is going to be a hard few weeks i think. She was a large part of his life. We will get through it though0
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My workouts have been spotty due to travel. But today I had a PR on dead lifts @145 pounds. I de-loaded on squats because my form needs improvement. Watched a few tutorials, pinpointed the problem, made adjustments. The lift feels entirely different and less pressure on my back. One step forward, two steps back it seems. OHP still a problem. Thinking it's mechanics. Time to study tutorials AGAIN.0
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Roxy...sorry about OH mom. Be easy on him and yourself...the only thing that helps is time.
Nothing changed on my workout today:
Squat 125 (felt heavier today for some reason)
Bench 77.5 That last rep is just barely going up, so sticking with it for now.
Rows 87.5 I think I'm ready to up it...but then I think my form might suffer. I suppose I just need to up it and see how I feel.0 -
Hugs Roxy, it is never easy losing a parent.
Well my last workout was a few days ago as I was away at a horse show over the weekend, and now I don't know when my next workout will be after being driven head first into some really hard dirt yesterday. Got my first trip in an ambulance and everything. Everything checked out fine, I was cleared of any head or spinal injuries but my whole body aches, especially my neck, so I should take it easy for a few days at least before I start again.
Stats from my last session:
Squats: 60kg
Bench: 40kg
Barbell Row: 45kg
I've noticed in the photos from the weekend that my back is getting a much more pronounced arch in it, so obviously my abs aren't as strong as my back, so will have to work on strengthening them and straighten myself up a little.0 -
Hello ladies..
Got busy on Friday with the hubby (we lifted together) since the man child was gone for the weekend...
Friday was workout A
Squats 5x5 @ 125 felt great and have started taking that 2min rest between set 4 and 5 is making a difference. Hubby is having issues with this weight...hehe...be he is doing it....
Bench 4x5 @ 90...barely got the last rep out then only managed 1x3 on set 5...still feeling like a beast at that weight.
Rows 2nd workout on 95lb as I failed last time...and again...4x5 @ 95 then 1x4@95...have to admit not liking these rows but I know I am doin them correctly as my muscles between shoulder blades felt it all Friday night.
Today I do workout B...going to stay at 65 for OHP as I had so much difficulty last time I think my form suffered. A bit timid on the squats today...hubby working nights so hoping my man child is there to spot me...0 -
My condolences, Roxy
Whew I am tired. Did a 3 hour mountain bike yesterday and basically climbed 3 mountains.
Today:
Squat 145
DL 155
OHP stuck at 65 but that's okay.
I did 4 chin ups in a row! Wanted to high five everyone in the gym but I kept it cool on the outside
Witnessed the most terrible pick up attempt ever. Beautiful tall thin blonde girl gets off treadmill. At the same time the background music in the gym goes off. A guy that looks much younger (like fresh outta high school) than her complimented her on her running form (LOL) and she said thanks and started to walk away, then he goes what's your name, and she answers then starts to walk away again and then he goes can we exchange numbers? and she's like umm sure, maybe after my workout is done and goes way to the other side of the gym ALL the while the whole place is like dead silent and the 20 other people have no choice but to watch the awkwardness unfold!!! Poor girl. And boy.0 -
Alicia - LOL - I always get a kick watching the mating shenanigans in the gym.
Roxy - My thoughts are with you and your OH.
Lydia - so awesome that you got such good help - and that it just confirmed that you are already awesomesauce.
Zany - I hope you figure out what is going on with your knees!
6550- Thyroid issues are tricky - have you talked to your doc about the issues you are having?
I'm gonna have to add coffee in to my lifting regimen. I figured out that lifting in the late afternoon leads to me tossing and turning all night, so this morning I got myself and the bean to the gym at 8 - but I could have used a little caffeinated boost! I only had 30 minutes, so I had to go super fast.
Week 3 Wendler, Cycle 2
OHP
1x5 @65
1x3 @75
1x2 @85 I really, really wanted 3 at this weight, but I got halfway up on the 3rd and it was a no-go. Gotta keep reminding myself that the goal is just to get one - anything above that is gravy!
5x10 @45 - These are still really tough - it's a lot of shoulder work!
The assisted pull/dip machine was out of order, so I did
Back extensions 3x10 @10
Leg lifts 5x10
Then I had to book on out of there, change, pick up the bean, take her to school, get to work. . .the craziness that is Monday.
I'm going to spend the next few days trying very hard to not psych myself out of Wednesday, wherein I will attempt a 220 deadlift. Yeeps!0 -
Roxy thoughts are with you
Coffee in the morning is a requirement even if you aren't lifting...
Today was workout B for me...
squats 5x5 @ 130...wowsers...basically I squatted my sister plus a couple pounds...hubby is very impressed...and says no wonder your *kitten* is lookin' so nice...he is so sweet.
OHP stayed at 65 today well actually I didn't want to deload my 35lb plates from the squat so I thought eh 70lbs big dif since I didn't fail at 65...couldn't figure out why I couldn't get the bar up...ah duh the bar weighs 20lbs...:blushing: barbell maths makes my head hurt..
Anyway deloaded bar to 65lbs since I had a hard time last time...managed 4x5 then last set failed on last rep...and that's why I stayed...last time my last set form was iffy.
DL 1x5 @ 150...getting there...not quite the 220 Kira will be doing :noway: that's amazing.0 -
Kira your stats are always amazing.
And I'm sorry to you Roxy.
I've been sick and not working out for the past week. The last time I lifted I finally got up to 135lbs and now I'll definitely have to deload whenever I get back to it. And that's the thing, sadly I will have to forego lifting (probably for the most part) as I have lots of work travel the next month. In addition to my online masters level class I'm going to be too tired to get up and lift in the mornings (I refuse to go in the afternoons since its so busy). So I guess I'll be sticking with just running a couple times a week for now.
And lifting was doing wonders for me since the scale moves so slow. sigh.
So keep lifting those heavy weights everyone! I'll probably hover around the group checking out everyone's progress so I'll be cheering ya'll on!0
