November check-in and chat
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Hello everyone and welcome to the new folks!
Wendler, Cycle 3, Week 1 (for those of you who are new, several of us started out on SL, and have been blackmailed in to staying even though our programs have moved on
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Deadlift day
1x5 @ 155
1x5 @ 180
1x8 @ 200
Sumo deadlifts
5x10 @ 120
Farmers walk @ 35, 100 steps
Waiters carry @ 20, 100 steps
Woodchoppers, 3x10 @50
Back extensions 3x10@10
And now my legs are all wiggly, and are likely to stay that way for the rest of the day.
My little Wendler app tells me how many reps I should try to beat on my last main lift in order to exceed my last lifting session (it also tells me which plates I need for each weight - bonus!). The first month, and half of the 2nd month, I blew all of those recommended rep ranges out of the water, thinking I'm a total BAMF. But the end of the last cycle, and the start of this one - I've been lucky to just hit my main number (5, 3 or 1, depending on the week) of reps for each lift. I was getting really bummed about this until I realized that my first cycle, I was working up to 90% of my max - and now I am creating new maxes, so it makes sense that things will be harder, and that I won't get as many reps. It was a good reminder for me that progress happens on many fronts, and that the main skill in lifting is not strength, or form, or badassery, but patience. Lots and lots of patience.0 -
Kira, way to go on the DL!!! That is impressive.
B Today:
Bit of a deload on the squat 145lbs
OHP: 75lbs, did 5x5x5x3x3 will work on that next time.
DL: 170lbs
Working on my chin up and pull ups. Tried wide grip pull ups and OHMYPECS!!!
Got complimented on my impressive legs today I used to hate when people said "wow your thighs are muscular" or "you look like a track cyclist" but I am glad to have found all you people that have helped me embrace my muscularity. 0 -
Holy moly that's a lot of deadlifts!
And you're correct on the patience part. Sometimes progress means deload, as backwards as that sounds. And to gauge true progress you have to look back a ways to see how far you've come from back when, rather than yesterday's lifting session. Lifting is a long-term journey for sure.0 -
Hey ladies been reading through the posts during my rests today...hehe
Welcome to newer new comers...hehe I am sill just going into my 9th week so I am a noob still...
Leg is still not quite right so I skipped the squats today again....:grumble:
OHP stayed at 65 again (not due to acutal failure I just didn't like my form last time)
Started to thing I was wussing out but....going into my 5th set as I type and this will be interesting.
I will let you know how it goes....:laugh: :laugh: :laugh:
Yah OHP 5x5 @65 with good form
Now onto DL @170.....More then my body weight...holy crap I am heavy...:blushing: :laugh: :blushing:
So I am pleased with my lifts so far almost OHP my nephew (another goal) hoping to get back to my squats soon...missing them (sort of) they do take up a bit of time but maybe with my new squat rack it wont be too bad.
Well Happy Lifting ladies...0 -
Well after my last horrible workout, today was better. I decided to try 3 sets with an increase in weight each time. Might not be the correct way, but eh, it worked.
Squats 115x6 125x5 130x5 Felt much, much better than last time when I couldn't even do 1 rep at 130
Bench 77.5x8 80x6 85x4
Rows 87.5x8 90x6 95x50 -
I survived my PT session ok. She didn't say or do anything annoying or against what I am trying to accomplish.
And actually said she is excited to have a client doing something interesting. Overall she thinks that I am overthinking in the deadlift and squat and so I need to build up some confidence in those so we can figure out the start weights.
The only thing we know definitively from today is my starting weight for bench is 22.5kg(49.5lbs) - it was the easiest to work on technique and try to figure out my start for that. She also said my left arm is significantly weaker than my right and we need to work on this because if I go up too fast, I would start to put my shoulder in jeopardy. So would I do a one arm press with a dumbbell or plate to work on that? Ideas?
With the squat she says that my legs are very shaky so it looks like I am not moving smoothly due to that. - On the shaking, it's not related to pain or feeling the muscle work because I don't feel like they are working much at all, and it's not very evident to me in squats(even though it is visible), but it is majorly noticeable in deadlifts (like I almost feel like I am bouncing at the top of the lift!)
We did straight leg deadlifts to the knee then bent knee (from top to mid shin) and will do them from the bottom next time.
I'm happy with this and super excited to get to a proper this-is-where-we-start-point, after cleaning up technique in the squat and deadlift. Oh and this week my focus(diet wise) is going to be on getting my min protein every day, so I can get a feel for doing better at feeding myself.
Happy to take any other suggestions or feedback on board
:bigsmile:
PS- looking at yourself in the mirror is super confronting when you are lard *kitten*
PT - "Check your lines in the mirror and reset at the top of the deadlift"
Me - "I don't really have lines now, I have big circles and arcs, lines are what I want."
ETA - 1 - sorry about lots of words... I am trying not to dribble - it's a process
2 - glad that those on more intermediate programs are bullied into staying here - it's nice to see where we are heading as a noob mcnoob0 -
PS- looking at yourself in the mirror is super confronting when you are lard *kitten*
PT - "Check your lines in the mirror and reset at the top of the deadlift"
Me - "I don't really have lines now, I have big circles and arcs, lines are what I want."
I actually laughed out loud at this and thought the same thing the first time I did it as well. It gets less scary every time you do it. :drinker:
I did WO B today. Had to cut it down to only 3 sets because of time, but managed:
OHP 3x5 @ 80. Last set I was only able to do 4
Squat 3x5 @ 135
Deadlift 3x3 for first two sets of straight legged deadlift @ 155 and then one set of 5 sumo style.
Felt like I was lifting through mud this week...very hard. I will not raise deadlift or OHP next time.0 -
So tired I will catch up on thread tomorrow, but I'm sure everyone is being BAMF as usual! Today I did front squats 130 2x5, OHP 95x4 (missed last rep booo), and DL 300x5. I was super excited about the deadlifts. I'm sure I looked ridiculous though as on number 3 my knee sleeve caught on the way down and bunched up, so on the last 2 I was trying to pull as close to my legs as possible without getting caught on my stupid knee sleeve. Derp derp. Then I did some pullups and curls. Went to the Y after for 30 minutes of frolicking on the arc.0
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My pre-half no-lifting rest is in effect until next week, but I did hit the kettlebells today. Been doing a circuit with a 25lb. bell that includes one-legged deadlifts - they're pretty fun, and b/c you do it for time w/o resting, you feel the burn. I like it.
Qski - WORD on the mirror thing. It took me a few weeks b/f I could stop looking at *me* and start seeing my form. Then one week, I realize, "Holy *kitten*, I'm smaller than I was," which was very fun.
Also, I hope that "what's a CD" business was a joke b/c now I feel old!
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and seriously, the mirrors at the gym are <<<<FAT>>> mirrors ... my mirrors at home are actually quite friendly. I thought I looked pretty kewl in my shiny new gym gear (50% off all items already on sale at a clothes store!).0
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well done for starting! re the muscle imbalance - I'd just not move up in weight until your left arm is pushing as hard as the right and taking half the weight.
re the shaky legs - the 'knees out' cue might help. make sure before you start that everything is tight and pulled in, take a deep breath and hold (if you ever try to stop hiccoughs/palpitations by holding your breath/straining it's like that). this is the 'valsalva' and helps to stabilise your core when lifting. Keep the tension throughout the squat/deadlift, only breathing out at the end of the lift/on the way up. Worth a go!0 -
I didn't think about the shoes! Thanks for reminding me
^^^ this!!
Yesterday was my 9th SL session, 3 full solid weeks, with last week off due to work CRAP!
Squats 85lb
BP 65lb
Rows 65lb
OP 60lbs
DL 90lbs
so far everything has felt pretty good EXCEPT for my squats! I 'learned' lifting by starting with Body Pump. The instructors at my gym are super good about teaching form and I felt like I was a really good squatter!
But since starting SL, I just have not felt like my form is just right, like I can't really 'push from my heels' and am feeling it all in my mid-outer feet and with the muscles in my outer thighs doing all the work, rather than my glutes/hammys --
Originally I thought once I got into 'really' heavy weights, I'd probably need to move into flatter shoes (though my running shoes are moderately low heeled), now I'm wondering if truly flat shoes will really make a difference?0 -
I forgot to check in last night after my workout, but it was recovery day on the Texas Method, so it wasn't anything too exciting. I love the recovery day since I'm in and out in an hour. I went in the evening instead of the morning, and there were too many people in there. It was hot, steamy, and stinky. Yuck.
Anyway, I had comments but it's been a long day at work and my brain can't absorb any more info, so I'm giving you generic high-fives and WTGs for being awesome as ****.
PS: I'm participating in a squat clinic on Saturday and I'm super excited. There will be several pros doing demonstrations and we will be doing some lifting. By accepting the invite for this clinic, I was invited to several others. One is being hosted by Caitlyn Trout. She squats 370lbs, benches 187lbs, and deadlifts 385lbs. It's not until January, but I'm really excited for it!0 -
Lifting shoes aren't flat, they have between a quarter and three quarter inch heel (i think) but an uncompressible sole (some heels are made of wood). I Deadlift in them too but that is where ppl use bare feet or Deadlift slippers.0
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Christine - FWIW I switched from traditional running shoes to more minimalist (NOT actual minimalist, but the more-minimalist Pure line from Brooks) and noticed a difference.
I would consider lowering your weight a bit - you aren't JUST working your glutes/hammies/quads, you are also working all those tiny stabilizing muscles in your feet and ankles. You may have to keep the weight lower while those develop so that you have the foundation you need to lift heavier weight. Plus, You can really focus on "weight in the heels, knees track in line with the toes, etc. etc. form cues" when you're working on lower weights.0 -
Trying to get back into lifting regularly. Major deadline at work accomplished so should have more time next week... although I'm juggling 3 part time jobs plus kids plus doing an online course, so it's kind of hard to fit everything in.
Also I'm trying to cut at the moment, although logging is difficult as I don't have time to cook, I'm fortunate enough to be able to eat other people's cooking but that makes logging tricky, and I can't really dictate to them what to cook so I'm basically sticking to a meal plan without counting actual calories. I'm just seeing if this works, it's possible it won't work and I'll have to find ways to track but it's better than just eating whatever. Fridge is full of high protein foods, because lack of planning = eating too many carbs = eating too much generally. Meal plan has balanced macros.
Oh and I have a new phone now... form videos to follow when I get a chance.0 -
Wendler Round 3 Week 1
Bench Day
1x5 @ 85
1x5 @ 100
1x5 @110 I had one more in me, but my spotter mistook me grunting for me being in distress. Nope, just a very loud lifter.
5x10 @ 30 One arm dumbbell rows - These make you feel like a total BAMF - so if you ever need that in your workout, throw in some one-arm rows.
5x10 @ 30 Flat bench dumbbell press
20 minutes doing intervals on the ARC trainer.
Squat day tomorrow - I'm fueling up with pastries from our local Latin American bakery. 0 -
Yesterday was my 3Rd time for Workout A:
Squats 4x5 @45, 2x5 @ 50 (working on form, now getting parallel almost every time!)
BP 5x5 @ 50
Rows 5x5@ 45
I love feeling myself getting stronger!
ETA, I bought a pair of Chucks yesterday. I'd been wearing a pair of cheap Keds-like tennies and I like the Chucks better.0 -
Hello all, I hope you don't mind me joining in. I posted a couple of questions when I started 5x5 back in September (thanks for the feedback then!), but haven't had a chance to check in since. Work has been crazy busy. I had been keeping up with lifting at least 2x/wk until late October, when I had to take a two-week break because of work travel and just work load (my employer is being acquired, blech).
Anyway, it's amazing how much that 2 week break set me back in my strength gains! Of course I've been eating like crap too. Hoping to stay (mostly) back on track now! Maybe even be able to go to 3x/wk after Thanksgiving, fingers crossed!0 -
Everything took a bit longer than usual as there were people doing MY things rather than bro lifting in the other corner. To be fair one guy was prepping for a meet in a couple of weeks (doing weightlifting on the Friday and powerlifting on the Saturday!!), so it was interesting to watch his 240kg squats (with suit and wraps)...
60kg squats 3x5, used my makeshift TUBOW in warmup and think that was ok. Still felt heavy but doable.
Press 30kg 3x5 but some of these were not pretty. Still can't get the hang of the hip wiggle *sigh* and it might have been 6 reps not 5 on the last set, I lost count!
Deadlift 60kg x 2, 70kg x 2, 80kg x 5, feeling my lower back/buttockyness (yeah, I know, it's a word now!) again, but not in a sharp way, so I didn't go higher (it was only supposed to be 60kg though, but that felt sooo light!). Irritatingly managed to use a bent bar so it kept rolling forward and trying to escape my grip. Probably not the best thing.. *mutters about black iron gyms and then remembers the big container of freee chalk at hand*
Then did 3 sets of 10 kettlebell swings, no idea what weight, just for the heart rate and the fun of it.. now for a fish finger sarnie!0 -
Hello everyone!
Just popping in to say hi! I'm sick so no lifting for me. :sad: I've found even if I'm a little sick if I lift I get REALLY SICK, and then I can't lift for longer.
Lydia what are people doing with your racks!? My lifting gym has 4 racks so that isn't usually a problem, but only 2 platforms, and one platform has a rack on it (so you lift in front of the rack.) That can lead to some congestion on occasion.
It's cool to see people getting back at things, or progressing with things.
Kira, how did you choose your 531 accessories? I always enjoy a good bamf feeling, but not sure if one armed rows are right for me 0 -
Wendler week 2, day 2 for me.
I picked the "triumvirate" accessory program from this most useful helper site...http://www.strstd.com ...that I think Lydia ? had posted. THANK YOU, btw for that.
So deadlifts topping with 7x155. Felt good too- chest up, butt down cue has fixed my form on those.
Then the good mornings (5x12) and hanging leg raises (5x10).
Me likey.
Good work everyone- it's pizza and movie night with the kiddos. PIZZA, I say (and a good beer to wash it down).0 -
I picked the accessory stuff that seemed the most fun, that would target my weak points, and that would fit my body issues/time. So that means that I do some of the Big but Boring (deadlift days and OHP), some simple strength (squat days - leg presses and good mornings) and then the dumbbell stuff on bench days. But I also took Wendler's somewhat flippant remarks about accessory work to heart - it is JUST accessory work, and so I try not to stress about it. If I feel like pushing it, then I do, and go hard, or with higher weights. But if I'm not feeling it, I cut the sets to 3x10, or just don't do it at all. I also switch it if I get bored. Basically, I'm turning in to Dani.
I like the one-arm rows because I feel like my weakest area is my upper back, and it's holding me back in both OHP and my weany pull-ups, and even my deadlifts. So I get a lot of bang for my buck with the one-arm rows. Plus, when you are kneeling on the bench and looking at yourself in the mirror hoisting that dumbbell up, you just look really HAWT. And I like thinking I look hot in the gym, even if nobody else does.
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Nothing.
Nada.
Nothing since last Friday.
I have had a migraine since last Saturday. It's almost gone, but it kicked up chronic fatigue syndrome and I'm having heart palpitations from any exertion at all. And all I want is a dark room.
I drowned my misery in a caramel latte and pecan braid at Panera today. My husband took me there after dinner.0 -
Plus, when you are kneeling on the bench and looking at yourself in the mirror hoisting that dumbbell up, you just look really HAWT. And I like thinking I look hot in the gym, even if nobody else does.
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Well I am pretty sure you look just as hot with your big but boring moves too! That is exactly what little miss insecure (ie me) needed to here after my mirror paranoia. I look forward to looking at myself lifting heavy stuff after 9 months (or however long it takes) and thinking I look hot! thanks for the inspiration!0 -
Qski - You're hot now. Believe it. Embrace it. The lifting will only amplify your already-existing awesome!
3fold - I'm sorry you are feeling so crummy. Sad face.
Wendler, round 3 week 1
Squats
1x5 @ 150
1x5 @ 170
1x5 @ 195
Leg press
5x10 @ 90
Barbell glute bridges (because my husband was the only guy in the free weight area)
5x10 @ 125
So, I asked hubs to cheer me on for my last set of squats. I think I should have been more specific. What I needed was a loud exhortation to PUSH PUSH PUSH and my sweet man was like "You've got it, looking good, you're fine" all mild-mannered. So I just went ahead and growled. Loud. Loud enough for people to stop talking and look at me. FYI - growling makes you stronger. It's science.
No cardio because I think we're going to go shell out the big bucks to spend the afternoon at the Ren Faire, which means lots of walking.
Have a great Saturday!0 -
Qski - You're hot now. Believe it. Embrace it. The lifting will only amplify your already-existing awesome!
3fold - I'm sorry you are feeling so crummy. Sad face.
Wendler, round 3 week 1
Squats
1x5 @ 150
1x5 @ 170
1x5 @ 195
Leg press
5x10 @ 90
Barbell glute bridges (because my husband was the only guy in the free weight area)
5x10 @ 125
So, I asked hubs to cheer me on for my last set of squats. I think I should have been more specific. What I needed was a loud exhortation to PUSH PUSH PUSH and my sweet man was like "You've got it, looking good, you're fine" all mild-mannered. So I just went ahead and growled. Loud. Loud enough for people to stop talking and look at me. FYI - growling makes you stronger. It's science.
No cardio because I think we're going to go shell out the big bucks to spend the afternoon at the Ren Faire, which means lots of walking.
Have a great Saturday!
Nice squats lady!
I'm definitely a grunter when lifting heavy *kitten* ****. It is science! I just can't remember where I saw it. It some anti-PF blog post I think. Anywho. At my lifting gym no one thinks twice about grunts, growls, plate drops etc. When I occasionally lift at the Y though I feel like the whole gym is staring at my deadlifts0 -
Hi Ladies! I hope you don't mind me joining in. I haven't officially started 5x5 yet as I don't have a bench or rack yet, but I have been using the empty bar to get an idea of form but feel I'm not doing too well.
I find when I do the OP with the 45 lb bar I don't hold it very steady. Is that going to be a problem with weights? I can do 5 reps no problem but I haven't tried doing more sets as I wasn't sure if I was doing it wrong. I've watched the videos but that guy makes everything seem so easy. Do you think I'm holding the bar wrong (grip not wide enough or too wide)?
I haven't squatted with the bar yet. I'm taking advice I read here to just do squats on my own and get used to them.
I think i might just join a gym until I have all the equipment I need at home. Maybe get a couple PT sessions. That is if I can find one that won't discourage me like my husband's friend does. He was supposed to teach me form but he keeps pushing me to lift light weights and more reps along with crutches. *rolls eyes*0 -
@kira, grunting is definitely a strength booster!
@tree, I feel the same way about deadlifting at my gym. Very few people do it and those that do, do it with horrible horrible form. I get the stares a lot.
Yesterday was intensity day for Texas, but I didn't have time to work through it properly, so modified a workout to get something done.
Squats: 145lbs 3x5
OHP: 60lbs 3x5
Dumbbell rows and single arm dumbbell rows to wrap it up.
This morning, I went to a squat clinic at the local power lifting gym. There were several people there that train for competitions and the guy running it has a long list of credentials. Most of the people there were new to lifting, but there were a few that were looking for feedback and critique. They had a few people come to the front to demonstrate form problems and then had us break into smaller groups.
I was in a group with 3 women, two of whom compete (one in cross fit games and the other does shows) and one that had never used a barbell before. My only critique was to not look down. I also PRed at 210lbs. :smokin: Super excited about that. I felt I probably could have gone to 215 or 220, but 210 is good enough for me to work with right now. :happy: We did some sets ( for conditioning? maybe) 10x2. I ate a giant burrito bowl from Chipotle afterwards because I was HUNGRY.
The gym is going to host other information sessions on some of the other lifts (I asked), so I'm excited for those to be scheduled.
Enjoy your weekend ladies!0 -
@Kira: NOTHING makes me feel more badass than bent over DB rows. Before this dumb injury, I was hoisting 64lb dumbbells 5x5. Bonus: My husband says he loves watching me do those because my arms look all vascular and strong. God I love that man. ❤
@3Foldchord: Sorry about your migraine. Hope you start feeling better soon.
@CC: Fun!! I want to do one of those clinics! Where did he tell you to look instead of down?
@Care 76: If the BB is too heavy right now, try dumbbells. I'm currently using DBs on my OHP to work on my weaker left side. And don't let anyone discourage you. Some people just don't get it. Boo them. >:(
No deadlifts today after the 3 day headache from hell this week. Darn neck. (Still in PT for this) But I moved up in squats, so that was something. 5x5 @ 75lbs. I feel like progress is being made in that area, at least. It keeps my spirits up. 0
