Let's Count Up to 16 Weeks of Strength Building
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One thing I tried yesterday was using a little bit of chalk on my hands for better grip strength. Made me feel I had better hold on the barbells. I used the kids sidewalk chalk
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Agree. I can't begin to count the number of hours I've spent studying Mark Ripptoe and Alan Thalls video. Sorry if I misspelled the names. I'm still working on form and imagine that it continues forever.0
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Good morning ladies! I had you both had a great weekend. I had a very active weekend but lots of fun especially Snow Mountain in Stone Mountain, GA. Felt like a big kid sliding down the mountain of snow.
On to business -- LOL
Workout on Jan 18, 2016
Routine: Workout A
Squat
Set 1: 65 lbs × 10
Set 2: 65 lbs × 9
Set 3: 65 lbs × 9
Bench Press
Set 1: 50 lbs × 5
Set 2: 50 lbs × 6
Set 3: 50 lbs × 5
Notes: Really struggled on bench press. Will only aim for eight reps going forward.
Bent Over Row
Set 1: 55 lbs × 10
Set 2: 55 lbs × 8
Set 3: 55 lbs × 8
So far, I can really say that I love this program.0 -
Forgot to mention "Week 4" for me. So exciting. Never fear, this thread will go until all 3 of us complete Week 16.
Did you ladies see Sumiblue's results in her 1 year anniversary post? She inspired me even more. She made me believe that it just might be possible since we share the same stats (give a take a few) in height, starting weight, age, and calorie deficit. We even gave birth in our 40's. She look so amazing.0 -
Nice going DDHFree!
Yes, I am following Sumiblue. Very inspirational indeed!0 -
sixpacklady wrote: »One thing I tried yesterday was using a little bit of chalk on my hands for better grip strength. Made me feel I had better hold on the barbells. I used the kids sidewalk chalk
I just bought some on Amazon this morning. Also bought squat shoes. I really hope I'm done spending money for awhile now and can just work the program.0 -
sixpacklady wrote: »Nice going DDHFree!
Yes, I am following Sumiblue. Very inspirational indeed!
Thanks sixpacklady. BTW, the reason I post my workout in such details is that I simply email them from the app. No way would am I trying to be that detail but since all I have to do is click a button, it makes it easy to copy and paste.0 -
I am so happy to find this group. The app and website Are geared toward men and I have found it difficult to find starting amounts for women. I have been lifting for a little over a year and DH isn't being supportive of the new program Today is my 3rd SL workout. He thinks I am going backwards because I decreased weight and only do "3 exercises". Anyway!!
Workout A
Squat. 45lbs
Bench press. 50lbs
Row. 55 lbs
Workout B
Squat. 50lbs
OHP. 45 lbs
DL. 55lbs
My goal is 5lbs loss (holiday weight)
I lost 75 pounds in 2015
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Welcome happymom221. I think your numbers are very impressive. I too am very grateful for this group.
Wow, you lost 75 lbs last year. That's great! Did you strength train the entire time? If so, did it make a difference as oppose to not doing it and just losing weight?0 -
happymom221 wrote: »I am so happy to find this group. The app and website Are geared toward men and I have found it difficult to find starting amounts for women. I have been lifting for a little over a year and DH isn't being supportive of the new program Today is my 3rd SL workout. He thinks I am going backwards because I decreased weight and only do "3 exercises". Anyway!!
Workout A
Squat. 45lbs
Bench press. 50lbs
Row. 55 lbs
Workout B
Squat. 50lbs
OHP. 45 lbs
DL. 55lbs
My goal is 5lbs loss (holiday weight)
I lost 75 pounds in 2015
Welcome to the group happymom! Congrats on your 75lb loss!!
Good numbers on the lifts, esp. the OHP.0 -
Started Week 2.
Workout B
Deadlift 65 lbs
Pullups - did inverted rows
DB OHP 30lbs0 -
Thanks for the welcome! I also started running Jan 2015. (Ran a slow 10k last August) I started lifting right from the beginning- all machines and over the year - one by one- I started swapping out for free weights. I started bench press in December but only when DH was with me so sometimes Dumbbells
The deadlift is totally new to me. Two workouts ago- I started OHP with barbell. Before I was doing 30 lb Dumbbells - but I was shaky.
For sure- It made a difference. I tell people "lift heavy" make it worthwhile! I haven't done sit ups or planks but my abs are popping. Just lifting the weight up from the ground works those muscles.
Last week, I watched a 20 year old squat 135lbs with perfect form and I realized that I wasn't pushing myself enough.0 -
Nice work everyone! Great to have you here, happymom221-and inspiring to hear you have lost so much! I'm hoping my abs will pop by end of this year!
I'm back in the swing of things - took a good 15minutes to warm up and stretch and foam roll those tight shoulders. Hours of hunching over the computer everyday
Also tried a wider grip and high bar for squats - something must have worked cos I feel almost no pain other than DOMS this morning.
Workout B:
SQ: 37.5kg 5x5
OHP: 20kg 5x5...struggled a bit with the last set. Probably will repeat this one next time.
DL: 32.5kg 1x5
I was also excited that the empty bar for warm up squats felt light!...even checked to see if I did pick up the right bar and not the smaller one. This is in comparison to 3 months ago when I was struggling with just bodyweight squats...yay I'm getting stronger 0 -
Sixpacklady, congrats on Start of Week 2 and completing another workout. Keep up the great work.
Happymom, way to go. I have been running for many years – have done 6 marathons and many half marathons but I have never really incorporated weight training consistently. So very inspiring to here you say your abs are popping. I look forward to someday lifting my own body weight but let’s hope it’s at least 10 lbs lighter than it is today. LOL!
JesmineDNCS, 20kg on the OHP – you go girl! Love your excitement as you notice your gain in strength. I feel the same way. Don’t know if you are interested but I invested in a standup desk for work. So I sit/stand about 40/60. Even when I sit, it’s very erect and on a ball. I don’t even have a chair in my cubical. Not saying it’s for all but I feel better than when I was slouching over my computer all day, 5 days a week.
Stay the course ladies! Now Go Win!
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Thanks for the tip DDHFree. Will look into it. Did workout A today.
SQ: 40kg 5x5. It was hard....could feel my form going off kinda. Might repeat this next time rather than increase.
Bench Press: 27.5kg 3, 4, 4, 4, 4...another repeat.
Rows:30kg 5x5.
Its getting challenging...i am taking more time to complete now....compared to when i first started.
All the best with your workouts ladies!
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Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
Squat 27.5 kg (5*5)
BENCH PRESS 24.5 kg (5*5)
BrBll ROW 27.5 kg (5*5)
18/01/16
Squats 25 kg (5*5)
OVER.PRESS 20 kg(5*5)
DEADLIFT 40 kg(5*5)
13/01/16
Squats 20 (5*5)
Bench press 22 kg (5*5)
BrBll ROW 25 kg (5*5)0 -
So far I have been doing sumo squats but no power rack in my small apartment gym so have to just pick it up and put on my shoulders while doing squats. It was difficult today really, not the squatting but picking up part. I am looking for a better way.0
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Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
BrBll ROW 25 kg (5*5)
Welcome!! How long have you been lifting?
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Welcome mustb60. Very impressed that you are making it work without a power rack.0
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Workout on Wednesday, January 20, 2016, 5:13 AM
Week 4
Workout B
Deadlift
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8
Lat Pulldown
Set 1: 35 lbs × 8
Set 2: 35 lbs × 8
Set 3: 35 lbs × 8
Notes: Still trying to figure out the right set up using the econo pulley on this. Therefore, I went back to 35 pounds. Went from sitting back on my legs to now sitting on a bench which feels more natural
Shoulder Press
Set 1: 35 lbs × 7
Set 2: 35 lbs × 5
Set 3: 35 lbs × 8
Notes: Did much better than I anticipated with my empty 35 pound barbell. Thought I would just have to turn this into a 5 x 5… But with the two minute rest I was able to do much better on my last set. So I will probably repeat 35 lbs one more time aiming for perfect form at my minimum rep of 8.
I can't get over how much I am enjoying this program. Maybe I will be singing a different tune when it gets really, really heavy. But I actually look forward to the next workout every time.0 -
Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
Squat 27.5 kg (5*5)
BENCH PRESS 24.5 kg (5*5)
BrBll ROW 27.5 kg (5*5)
18/01/16
Squats 25 kg (5*5)
OVER.PRESS 20 kg(5*5)
DEADLIFT 40 kg(5*5)
13/01/16
Squats 20 (5*5)
Bench press 22 kg (5*5)
BrBll ROW 25 kg (5*5)
Welcome to the group mustb60!!
This post might help you:
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p10 -
Workout on Wednesday, January 20, 2016, 5:13 AM
Week 4
Workout B
Deadlift
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8
Lat Pulldown
Set 1: 35 lbs × 8
Set 2: 35 lbs × 8
Set 3: 35 lbs × 8
Notes: Still trying to figure out the right set up using the econo pulley on this. Therefore, I went back to 35 pounds. Went from sitting back on my legs to now sitting on a bench which feels more natural
Shoulder Press
Set 1: 35 lbs × 7
Set 2: 35 lbs × 5
Set 3: 35 lbs × 8
Notes: Did much better than I anticipated with my empty 35 pound barbell. Thought I would just have to turn this into a 5 x 5… But with the two minute rest I was able to do much better on my last set. So I will probably repeat 35 lbs one more time aiming for perfect form at my minimum rep of 8.
I can't get over how much I am enjoying this program. Maybe I will be singing a different tune when it gets really, really heavy. But I actually look forward to the next workout every time.
I agree, heavy lifting is the only one I actually like, along with walks in the mall 0 -
Sharing my excitement: I purchased a ticket to a SNBF fitness event on July 16th as a reward to myself. I am assuming I will have earned it by that time. I went to one show a long time ago -- they are very motivating to me.0
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Sharing my excitement: I purchased a ticket to a SNBF fitness event on July 16th as a reward to myself. I am assuming I will have earned it by that time. I went to one show a long time ago -- they are very motivating to me.
That's sounds exciting!
I should also think of something like that to reward myself after 16 weeks 0 -
sixpacklady wrote: »I should also think of something like that to reward myself after 16 weeks
Indeed. I have little small to medium things for weekly, then biweekly, then monthly type milestones. They start out so small like a movie, a song from iTunes, pedicure/manicure to bigger like family portrait, redeem gift certificates, etc. It's fun to scratch them off as I go along.
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Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
Squat 27.5 kg (5*5)
BENCH PRESS 24.5 kg (5*5)
BrBll ROW 27.5 kg (5*5)
18/01/16
Squats 25 kg (5*5)
OVER.PRESS 20 kg(5*5)
DEADLIFT 40 kg(5*5)
13/01/16
Squats 20 (5*5)
Bench press 22 kg (5*5)
BrBll ROW 25 kg (5*5)sixpacklady wrote: »Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
Squat 27.5 kg (5*5)
BENCH PRESS 24.5 kg (5*5)
BrBll ROW 27.5 kg (5*5)
18/01/16
Squats 25 kg (5*5)
OVER.PRESS 20 kg(5*5)
DEADLIFT 40 kg(5*5)
13/01/16
Squats 20 (5*5)
Bench press 22 kg (5*5)
BrBll ROW 25 kg (5*5)
Welcome to the group mustb60!!
This post might help you:
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1
Thanx sixpacklady!0 -
happymom221 wrote: »Hi!
I was looking for a thread exactly like this. Thank you for making it. I am just a newbie who wants to keep herself accountable and register the progress.
Details about me: 1.Beginner
2.5' 4" tall
3.Weight 183 lbs
4.Goals: To get down to 132 lbs and be strong.
5.Program: SL 5X5
20/01/16
BrBll ROW 25 kg (5*5)
Welcome!! How long have you been lifting?
In December 2015 I started to lift but not regularly. Since mid January I am more consistent. However I feel so exhausted after each session I need to take a nap to recover myself.
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Welcome mustb60. Its hard without a power rack....great progress so far! I started without one as well but got tired just hauling the weights up into position to perform the lifts. Hope you find a modification/solution soon.
DDHFree...love the idea of the small rewards, nice way to keep the motivation on!0 -
Workout A:
Goblet Squat 25 lbs
DB Bench Press 36 lbs
DB Single Arm Row 18 lbs0
