Let's Count Up to 16 Weeks of Strength Building
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May I join in?
My stats:
1. Beginner /Intermediate
2. 5'1.5" tall
3. Weight 141 lbs
4. Goals : To gain some muscle, lose fat and inches.
5. Program: SL, but am also training for a half marathon which doesn't help with SL
I just got from a 2 week vacation and had no access to weights so I've had to deload big time. At one point I was Squatting up 155 lbs, Bench press: 90lbs, Rows: 90lbs, deadlift:180 lbs, Overhead Press: 60 lbs.
Today's workout
Cardio/Run: - 5 miles
SL: no squats; bench: 5X8@55lbs; rows: 5x8@55lbs. - Felt pretty easy but didn't want to push too hard since coming back to it.0 -
Workout B
Deadlift 75 lbs
Pullups
OHP 33lbs0 -
May I join in?
My stats:
1. Beginner /Intermediate
2. 5'1.5" tall
3. Weight 141 lbs
4. Goals : To gain some muscle, lose fat and inches.
5. Program: SL, but am also training for a half marathon which doesn't help with SL
I just got from a 2 week vacation and had no access to weights so I've had to deload big time. At one point I was Squatting up 155 lbs, Bench press: 90lbs, Rows: 90lbs, deadlift:180 lbs, Overhead Press: 60 lbs.
Today's workout
Cardio/Run: - 5 miles
SL: no squats; bench: 5X8@55lbs; rows: 5x8@55lbs. - Felt pretty easy but didn't want to push too hard since coming back to it.
Welcome to the group dcresider!
Very impressive lifts!!0 -
Joining if you don't mind
I started New Rules in Aug after sitting on my butt for 10 years. Loved it! Mostly just the lifting part. I stopped in Dec and started Stronglifts (way too many lunges for this old woman and knees started hurting). Love, love, love stronglifts!
Started Dec 19 and doing 3 days a week faithfully. Here are the stats so far(just going to show the last two days for all the workouts):
Jan 31
Squat 165 pds (missed number 5 on the 5th set)
Bench 65 pds 5x5
Row 105 pds 5x5
Feb 2
Squat 165 pds 5x5 (yay!!)
OHP 60 pds 5x5
DL 145 pds 1x5
I have to say I feel like a total bad a@@ lifting. I wish I had found lifting 20 years ago! I haven't really lost in pounds, but I have lost a ton in inches, and starting to see some definition. I also have found that during my period I feel a lot weaker lifting, and much hungrier (missed squat on the 31st). Then right after, I feel very strong.
Welcome to the party Isca_1!
You really are a badass
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Welcome Isca_1 and dcresider. Those lifts are very bad a@@ and motivating!
Thanks to everyone else for the motivating & encouraging words!
I was a bit disappointed that my weight had only decreased from 72kg to 71.5 in the last 40 days. But I measured my waist and it has gone from 36" to 34"
I've just taken measurements all over for a better point of comparison.
Yesterday's lifts:
SQ: 50kg
5x5
BP: 27.5kg
5x5 - was so excited I got this, I failed last time and had to do the 'roll of shame', but it was great this week, heavy but great!
Barbell Row:35kg
5,4,4,3,3 - still struggling here, but got more reps overall and form was much better.
Keep on lifting y'all!
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I have to say I feel like a total bad a@@ lifting. I wish I had found lifting 20 years ago!
EXACTLY how I felt!!!
Welcome @Isca_1 & @dcresider!!!0 -
kimiuzzell wrote: »Keep going ladies! And don't be afraid to join in on the monthly goals, or workout reporting threads too - even if you don't want to duplicate reporting your own workouts, you can always ask questions on form or whatever, and the good people will be happy to give you the benefit of their experience. I've found it invaluable - I only started 5x5 SL in October and now am up to squatting 150lbs already - with a huge amount of support from people posting in this group.
In the meantime, you're doing great!!
Wow! 150 lbs and just since October!!! Damn impressive!!!
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Thanks! I am really excited to keep adding weights and push myself. I do find that I am more intimidated in my own mind about the weights. I am trying to think more about form then the actual weight that is on the bar. Hard to do.0
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Hello all my fellow lifters.
Welcome Isca_1 and dcresider.
Isca_1, you are definitely a bad a@@ in my book. I look forward to being where you are someday.
JsemineDNCS, you are on a roll! I can’t wait to see how the rows feel for me tomorrow morning when I deload.
Great work mustb60.
My apologies if I missed anyone.
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4 week checkpoint
Weight 128 lb ->125 lb (-3) - Back to my pre holiday weight.
Tummy 35" - No change, my toughest spot0 -
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sixpacklady wrote: »4 week checkpoint
Weight 128 lb ->125 lb (-3) - Back to my pre holiday weight.
Tummy 35" - No change, my toughest spot
Wow sixpacklady, you are "solid" in the 120's. I am so jealous but in a healthy way. Great work and so motivating! Keep going and don't look back!0 -
happymom221 wrote: »This is hard. I am dying every workout
Happymom you are kicking butt. How on earth do you OHP that much weight?
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Week 6
Routine: Workout A
Squat
Set 1: 80 lbs × 6
Set 2: 80 lbs × 6
Set 3: 80 lbs × 6
Set 4: 80 lbs × 6
Bench Press
Set 1: 57.2 lbs × 6
Set 2: 57.2 lbs × 6
Set 3: 57.2 lbs × 6
Set 4: 57.2 lbs × 4
Notes: Hit failure after 4th rep on the last set. I was so disappointed because it means that I can't increase the next time. But that disappointment was short lived when I thought about how tough it was for me.
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Notes: Deloaded from 67.2 to 60 lbs in order to improve my form. I definitely had much better form this time and felt better overall.
Overall assessment: This was my toughest workout yet. I was wondering why people talk about sweating or more hungry, etc since the workouts seemed relatively quick and not too painful. Well, today's lifting is starting to change my mind. It was tough squatting 80 lbs for 4 sets. I found myself thinking so glad I am not squatting everyday. Also, I was having to recover in terms of catching my breath. That's also a first for me. I guess I have sincerely reached the point of Heavy Lifting for Me.
I was wondering if this is as tough as it will get. I mean, if you are getting stronger than shouldn't it feel like relatively the same level of toughness each workout? LOL! But I still love it!0 -
Workout A
Barbell Squat 48 lbs x 8
Bench Press 38 lbs x 10
DB Single Arm Row 20 lbs x 80 -
Week 6
Routine: Workout A
Squat
Set 1: 80 lbs × 6
Set 2: 80 lbs × 6
Set 3: 80 lbs × 6
Set 4: 80 lbs × 6
Bench Press
Set 1: 57.2 lbs × 6
Set 2: 57.2 lbs × 6
Set 3: 57.2 lbs × 6
Set 4: 57.2 lbs × 4
Notes: Hit failure after 4th rep on the last set. I was so disappointed because it means that I can't increase the next time. But that disappointment was short lived when I thought about how tough it was for me.
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Notes: Deloaded from 67.2 to 60 lbs in order to improve my form. I definitely had much better form this time and felt better overall.
Overall assessment: This was my toughest workout yet. I was wondering why people talk about sweating or more hungry, etc since the workouts seemed relatively quick and not too painful. Well, today's lifting is starting to change my mind. It was tough squatting 80 lbs for 4 sets. I found myself thinking so glad I am not squatting everyday. Also, I was having to recover in terms of catching my breath. That's also a first for me. I guess I have sincerely reached the point of Heavy Lifting for Me.
I was wondering if this is as tough as it will get. I mean, if you are getting stronger than shouldn't it feel like relatively the same level of toughness each workout? LOL! But I still love it!
You do kill it everytime DDHFree!!
And great job deloading to get the correct form.0 -
Week 6[/
Overall assessment: This was my toughest workout yet. I was wondering why people talk about sweating or more hungry, etc since the workouts seemed relatively quick and not too painful. Well, today's lifting is starting to change my mind. It was tough squatting 80 lbs for 4 sets. I found myself thinking so glad I am not squatting everyday. Also, I was having to recover in terms of catching my breath. That's also a first for me. I guess I have sincerely reached the point of Heavy Lifting for Me.
I was wondering if this is as tough as it will get. I mean, if you are getting stronger than shouldn't it feel like relatively the same level of toughness each workout? LOL! But I still love it!
Today I was thinking the same thought during my lifting session. I admire and get inspired by reading everyone's post here!0 -
Today's lifting session:
02/05/16
Squats 70.5 lbs 5X5
Bench Press 59.5 lbs 5X5
Barbell Row 66 lbs 5X5
Decided to not increase any weight today to take it forward bit slowly.
Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X30 -
DDHFree - Thanks for the nice words. I have a lot of way to go in the shedding of the pounds, maybe the excess weight helps me lift more, I dunno.I was wondering if this is as tough as it will get. I mean, if you are getting stronger than shouldn't it feel like relatively the same level of toughness each workout? LOL! But I still love it!
I feel you on this one. Today was h.a.r.d. I don't know if it's the hormone thing, how heavy the weight was but...it was rough. And I too, am still loving it!
So today was:
Squat 170lbs 5x5 (was very shaky at the end)
Bench 70 lbs 5x5
Row 115lbs and I bailed on this on the 3rd set, horrible form and shaky
I am curious as I am looking at the happymom221 shot of the stronglifts. My deadlift only goes up by 5 pds each session. I wonder why? Weird..
Mustbe60 - nice job today!
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Isca_1 I just cannot fathom squatting, pressing, and rowing the amount of weight that you are doing. But I am looking forward to trying.0
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Good morning all. Hope everyone had a great weekend. My calorie totals were not on point but I am going to try and compensate for it as much as possible during the week.
Week 7
Routine: Workout B
Deadlift
Set 1: 87.2 lbs × 6
Set 2: 87.2 lbs × 6
Set 3: 87.2 lbs × 6
Set 4: 87.2 lbs × 6
Notes: The dead lift exercise felt so great this morning!
Lat Pulldown
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 10
Set 4: 45 lbs × 10
Note: Starting doing 10 as this exercise this does not feel right with the econo pulley. I think I need a 2nd one so that I can sit on the floor and pull.
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 4
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: So disappointed with my overhead press. Each set I thought it would get better so I guess I will have to repeat next time! What's really funny about this is that I sincerely, genuinely thought after each rest period that I would undoubtedly do 6 reps the next time. I was wrong but I look forward to trying next time.0 -
Isca 1. My deadlift does go up by 10. I thought that was the setting. Your weights are impressive. I am ready to quit. It is so hard.
Actually Ian on vacation and am taking off 6 days. Will happily run. I have gained weight. Maybe due to being hungry all the time or just doing less cardio0 -
Workout B
Deadlift 80 lbs x 10
Pullups - did negatives and inverted rows
OHP 35lbs x 100 -
Good morning all. Hope everyone had a great weekend. My calorie totals were not on point but I am going to try and compensate for it as much as possible during the week.
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 4
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: So disappointed with my overhead press. Each set I thought it would get better so I guess I will have to repeat next time! What's really funny about this is that I sincerely, genuinely thought after each rest period that I would undoubtedly do 6 reps the next time. I was wrong but I look forward to trying next time.
DDHFree, you're doing great. It took me 3 times to progress from 20kg to the next step up! And I'm stuck at 22.5kg now. We'll get there!
Yesterday's Workout:
SQ: 52.5kg - 5/5/4/4/4
OHP: 22.5kg - 5/4/5/4/5
Deadlift: 40kg - 1x3
This whole workout was heavy and hard, think I might have strained my back a little trying to keep form while putting down the weights on DL
. Hope it wont deter my progress.
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Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X3
Barbell lifting:
Squats 34.5 kg/ 76 lbs (5*5)
OHP 24.5 kg/54 lbs (5*5)
DEADLIFT 45 kg/99.2 lbs (5*5)0 -
JesmineDNCS wrote: »
DDHFree, you're doing great. It took me 3 times to progress from 20kg to the next step up! And I'm stuck at 22.5kg now. We'll get there!
Yesterday's Workout:
SQ: 52.5kg - 5/5/4/4/4
OHP: 22.5kg - 5/4/5/4/5
Deadlift: 40kg - 1x3
This whole workout was heavy and hard, think I might have strained my back a little trying to keep form while putting down the weights on DL . Hope it wont deter my progress.
Thanks JesmineDNCS. That gives me hope and remind me to be patient and not expect an increase every workout.
I hope your back is okay. Deadlifts are my favorite so far. I imagine they will soon get really tough too.0 -
Is it too late for me to join in? What week are you all on? I just starting doing SL 5x5 again after doing them for a few months last summer. Today is workout #3 for me.
Workout A
High Bar Squats: 5x5 @ 110 lbs
OH Press: 5x5 @ 60 lbs
Deadlift: 5x1 @ 145 lbs
Extras for the day: Thigh Adductor and Abductor Machine 5x8 @ 150 lbs 0 -
Week 7
Routine: Workout A
Squat
Set 1: 82.2 lbs × 6
Set 2: 82.2 lbs × 6
Set 3: 82.2 lbs × 6
Set 4: 82.2 lbs × 6
Bench Press
Set 1: 57.2 lbs × 6
Set 2: 57.2 lbs × 6
Set 3: 57.2 lbs × 6
Set 4: 57.2 lbs × 6
Notes: I hit failure at rep 4 of the last set last time I did this routine but NOT this morning. Yes!!!
Bent Over Row
Set 1: 62.2 lbs × 6
Set 2: 62.2 lbs × 6
Set 3: 62.2 lbs × 6
Set 4: 62.2 lbs × 6
Bent over row just feels so much better now. I am still 7 lbs under my max. But I am not going to increase weight too fast this time.0 -
Italiana, we have about 8 to 10 weeks before we (early joiners of this thread) reach our 16th week. But I don't see why the thread cannot continue. I just needed a smaller, more focused group to get started because it was new to me. But of course I am not stopping at 16 weeks. Welcome!0
