April Presses bring May Dresses
Deena_Bean
Posts: 906 Member
So that's a little corny, but it's all I got...
I don't mean to monthly thread hog, but I wanted to make sure I reported in. It helps me stay on track
Yesterday lifts:
10min warmup
Squat: 2x5x45, 1x3x75, 5x5x110
Bench: 2x5x45, 5x5x75
Row: 5x5x75
Today:
Treadmill: 31 min...jogged, walked at incline
My 'slow down' mentality on the lifts has been a huge help. I'm basically holding at the same lifting weights until I'm pushing through the lifts quickly and with good form. Each 5lb increase is taking weeks to fully master. The goal is to not need long rest periods. It's a time saver and it keeps me from dreading the lifts because of it being too heavy.
This month's main goal, though, is to stay within my calories/carbs range. I was often lazy about it in March and because I'm close-ish to my goal weight, it's nearly impossible to get there without being a food Nazi for a while LOL. So I am going to give it a good effort
I don't mean to monthly thread hog, but I wanted to make sure I reported in. It helps me stay on track
Yesterday lifts:
10min warmup
Squat: 2x5x45, 1x3x75, 5x5x110
Bench: 2x5x45, 5x5x75
Row: 5x5x75
Today:
Treadmill: 31 min...jogged, walked at incline
My 'slow down' mentality on the lifts has been a huge help. I'm basically holding at the same lifting weights until I'm pushing through the lifts quickly and with good form. Each 5lb increase is taking weeks to fully master. The goal is to not need long rest periods. It's a time saver and it keeps me from dreading the lifts because of it being too heavy.
This month's main goal, though, is to stay within my calories/carbs range. I was often lazy about it in March and because I'm close-ish to my goal weight, it's nearly impossible to get there without being a food Nazi for a while LOL. So I am going to give it a good effort
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I liked the title, was cute. Who knows, maybe I will wear a dress one day....but I doubt it ;D
I like the idea you have at staying at the weight, getting comfortable with it before moving on. The weight on the BP is getting hard to move, and I'm thinking ^%*&%$ not sure if I can go higher next lift. Had to get a random guy at the gym today to spot me, worried I'm going to drop it on my face .....0 -
My goal for April is to try and stick to my calorie/macro targets better, particularly protein.
Stronglifts A
SQ: 3x5 at 27.5kg
BP: 5,5,5,4,4 at 34kg. First failure since I deloaded, pretty happy to have gotten 3kg past the point I deloaded from. I think I should be able to progress a little further still.
BR: 5x5 at 35kg0 -
trainer day, being conservative because i tried out my new squat shoes yesterday and kind of tweaked an oblique or a lat or somethingwearing them for dl to see how it feltdon'ttelltreemr squats wears hisso there
so:
ohp 55, deadlift 125 but i did a loooooooot of volume on my way up with the warmups. basically forgot (again) that the later warmups are only 3 and 2 in his world, so my dl was 5x75/95/105, 7@120 and then 5 more at 125 just to prove that i could.
both lifts felt great actually. i'm currently still in love with easier weights and much better/more conscious form. and i biked there and biked back, which should be a surprise for my non-biking body these days.
also happy to have discovered the spoiler tags work here too!!0 -
hahaha. I don't always peep into this thread, but I happened to today. MUAHAHAHAHAHA.
Does Mr. squat olympic lift? That might be why. There's nothing wrong with it per se, but you're essentially turning your deadlift into a deficit deadlift.0 -
Saturday morning lifts are my favorite - I'm always well rested and I don't usually have to rush through.
10 min warmup
Squat: 2x5x45, 1x3x75, 5x5x110
OHP: 2x5x45, 5x5x65
Dead: 1x5x120
Going pretty good...0 -
Fittreelol wrote: »hahaha. I don't always peep into this thread, but I happened to today. MUAHAHAHAHAHA.
Does Mr. squat olympic lift? That might be why. There's nothing wrong with it per se, but you're essentially turning your deadlift into a deficit deadlift.
idk, what's the diff between an olympic deadlift and a deadlift? i mentioned all this to them yesterday and he just said he likes it. i certainly got a filthy look when i suggested he try fixing his 'pitiful' 480lb deadlift by removing his shoes.
real reason why he finds them difficult is his belly gets in the way of his grip
guy's built like a mud outhouse but he is STRONG.
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Hello Ladies,
I have been lurking in this group for a while. You are all awesome and have motivated me to start lifting heavy. Finally, decided to start posting to keep myself accountable0 -
So, here it goes..
Today warm up in Treadmill 2 miles, medium pace
SL work out A-
Squat- 85lbsx5
OHP- 50lbsx5
DL- 95lbsx5
Felt pretty good. Want to complete 12 wks and measure myself. Let's hope the scale also cooperates0 -
canadianlbs wrote: »Fittreelol wrote: »hahaha. I don't always peep into this thread, but I happened to today. MUAHAHAHAHAHA.
Does Mr. squat olympic lift? That might be why. There's nothing wrong with it per se, but you're essentially turning your deadlift into a deficit deadlift.
idk, what's the diff between an olympic deadlift and a deadlift? i mentioned all this to them yesterday and he just said he likes it. i certainly got a filthy look when i suggested he try fixing his 'pitiful' 480lb deadlift by removing his shoes.
real reason why he finds them difficult is his belly gets in the way of his grip guy's built like a mud outhouse but he is STRONG.
Well there aren't olympic deadlifts per se. A deficit deadlift is one done with the bar at a deficit aka lower than where it usually is. This is usually accomplished by the lifter standing on a 45# plate. It can be done for a few different reasons, but the main idea to make the lift harder by increasing the range of motion. Olympic lifters are those that participate/compete in the snatch and clean+jerk. They wear olympic lifting shoes as they are beneficial to those lifts (not just a clever name). If one were competing in that it makes sense to do accessories wearing what you wear while training your "main" lifts so to speak.
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Fittreelol wrote: »If one were competing in that it makes sense to do accessories wearing what you wear while training your "main" lifts so to speak.
heh. that makes sense, but i would love to see the guy's face if anybody suggested to him that his deadlifts were mere 'accessories'. he freaking haaaaaaates them.
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Deena_Bean wrote: »Saturday morning lifts are my favorite - I'm always well rested and I don't usually have to rush through.
10 min warmup
Squat: 2x5x45, 1x3x75, 5x5x110
OHP: 2x5x45, 5x5x65
Dead: 1x5x120
Going pretty good...
Awesome job! You're doing great. This group has inspired me, too.0 -
Have been doing SL's for almost a month, but it has been an off and on month as I have been away from home and my regular gym, so have been using DB's most of the time and now I am finally back home and back to my gym! I am happy happy happy to be back and now it is time to on track and start shifting these mysterious 20 pounds that crept up on me over this winter, sigh!!!!
Squat: 65lb 5x5
Bench: 55lb 5x5
Row (incline chest) 2x30lb DB's 5x5
Skullcrushers 30lb 3x8
Calf Raises 25lb 3x15
Shrugs 2x20lb DB's 2x15
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Lifted last night after work. It was time to bench and I've never actually done 120 before. I tried the 115 on the max test and when it went so well jumped to 125, which was a barely able to manage type. So, nice to do 120 for 3 sets.
Chapter 7: Bench
Bench 2x8 @ 45, 1x6 @ 75, 1x5 @ 95 and 3x1 @ 120
db bench press 4x4 @ 40
bent over row 4x6 @ 90
cable tricep pushdown 3x10 @ 80
cable bicep curl 3x10 @ 60
That is all. Very pleased that 120 went well as I didn't fail or anything on it. One more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.
Also... I woke up with throat aching, head hurts too and sinus are starting to act up. So, time of month and possible cold. Argh!
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Hit a milestone today with deadlifts! Did 1 plate today, which feels super fancy because I'm not doing the little weights anymore.
Squats: 5x5 @ 95
Deadlifts: 1x5 @ 135 (YAY!)
Benchpress 5x5 @ 75
New PRs in everything. I don't think I've hit my real strength in squats. Deads felt very heavy and difficult today, but my husband said my form was great, so we'll see how things go Tuesday. It will look silly with plates and 2.5s. Haha.
Bench felt good today, challenging for sure. I failed 75 last time, so I was glad to do it today successfully. I actually failed my first set because I hit my bar on the rack, and got distracted so I had to start over.0 -
Ugh, my regular change of season head cold right on cue. I am a healthy person, yet I will get a head cold nearly every autumn and spring without fail. Rolled around in apathy last night, really wanting to binge. Luckily the cupboards were bare and I didn't have the energy to drive to town to restock.
Didn't get in the way of Stronglifts this morning, although I was glad that OHP had just been deloaded, because I would have failed miserably at 25kg today.
SQ: 3x5 at 27.5kg
OHP: 5x5 at 22.5kg
Hip Thrust: 5x5 at 22.5kg
DL: 1x5 at 60kt, 1x5 at 75kg0 -
I liked the title, was cute. Who knows, maybe I will wear a dress one day....but I doubt it ;D
I like the idea you have at staying at the weight, getting comfortable with it before moving on. The weight on the BP is getting hard to move, and I'm thinking ^%*&%$ not sure if I can go higher next lift. Had to get a random guy at the gym today to spot me, worried I'm going to drop it on my face .....
I have had to repeat bench and overhead presses because I definitely hit my strength wall - no shame in repeating! Fortunately my husband and I lift together, so I have a spotter. Before I was lifting, my husband has had to do what he calls the "roll of shame" where he rolled the barbell down to his hips and tipped it onto the floor. He asked me today, "how would that work for you? Could you even do that with boobs?" 0 -
melodiclyrics wrote: »He asked me today, "how would that work for you? Could you even do that with boobs?"
wow. this from the owner of a penis . . . although maybe i know less than i thought i did about penis behaviour in the wild.
i had a good day today at the gym. which was nice. i'm sort of onto 5/3/1 rep scheme now, but i talked to mr t and also feel free to go further/do other stuff.
bench, doing 5-3-1, week 2. 5x 45/45/50/55, 3x65, 6@75. then i felt like i was only just really getting my form sorted out when it was over, so i dropped down and did another 5x65. lot of extra volume but it feels good because 80 was too hard for me to trust myself only about 10 days ago, and 75 felt just fine today even after all those warmup reps.
rows 3x8x50, 8x60, 3x5x65. volume rather than weight because was wearing squat shoes and also had a tweaked lat/oblique/quadratus lumborum/something a few days ago. this all felt great.
squats: nope. but i did 3x8 front squats with 30lb, and tried a few sets of 5 with teh bar, front and back. some kind of pinch/impingement in my left tfl/it band/something that i could not get worked out. but i did something for sure because my glutes were quite sore.
walked around block in between, did stretching and rolling, and filled in with very light deficit deadlifts (off shores) and some lat pulldown work.0 -
@lwhayes820 - Thanks! I'm in a pretty good groove, I'm happy this group has inspired you. It's definitely worth it to lift!
@5minty - Welcome back to doing SL; I always feel better when I come back after an involuntary hiatus (injury, etc.)
@DawnEmbers - Holy cow! 120 on the bench is pretty fantastic...I think I've only made it up to 90. I'm hoping my new method of slowly creeping up will be more helpful in actually building the strength up. Slow and steady ya know?
@melodiclyrics - Congrats on the big-girl plates, I was happy when I made it to the 35 plates, 45 isn't too far off! OH, and I hate it when I hit the rack somewhere and get all distracted and wobbly. I've done that with squats before and it throws me all off. I have a power rack, so I'm pretty good with artificial spotting. I still don't feel invincible, so moving up super slow is fine
@canadianlbs - lol @ penis behaviour in the wild. The boob thing was funny, I have to admit. It would not feel so good to have bench weight fall on the girls!
Nothing for me today but rest. Previous days went like this:
Sunday: Built my tiny garden and planted some seeds, partially detailed my kid-hauler, cleaned up some and did the grocery shopping. Plenty of movement in my book!
Saturday: 10 min warm up
Squats: 2x5x45, 1x3x75, 5x5x110
OHP: 2x5x45, 5x5x65
Dead: 1x5x120
It all felt pretty good...maybe another week at 110 on the squats and I'll bump up again. Slow's good.
I woke up on the bit-chy side of the bed this morning, so I'm fighting myself to snap out of my mood. I'm somewhat winning, but I still want to throw things at annoying people - clearly I need to work on that.
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I totally hear you on the bitchiness...the last couple of days I have just wanted to run and hide. Between yelling at my husband and crying the next minute, I am about to dive into a hole somewhere.0
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Hi! I started back on StrongLifts today after 6 weeks off for an arm injury. The workout felt great! Sitting down and standing up tomorrow is going to hurt!
Today's workout:
Squat: 5X5 85lb
Bench: 5X5 75lb
Row: 5X5 55lb
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Nugh! I have completely forgotten how much I bench apparently.
Today's workout [lb]:
squat 5x5 @ 90 (not ready to increase - icky form)
bench 5x5 @ 52.5
row 5x5 @ 70 (icky form on the last set, not ready to increase)
I might have done 55 on bench in the past, but I have no memory of doing so. Only a number in a spreadsheet (which I do after I get home from the gym). Which might be a typo. But 52.5 felt easy so maybe I was right (or did I think I was doing 57.5 and my math was bad? Who knows)? So I should have done 57.5... I think? Lol - when your memory is what prevents you from progressing it sucks lol.0 -
Oh yea...yesterdays lifting was the pits...
SL's
Squat 5/5/3/4/5 @ 175lbs
OHp 4/5/5/5/4 @70 pds -have to deload...ugh
Dl 1x3@185pds had to stop I was really thinking of form way too much and screwing something up. Deloaded to 135lbs and focused on form did 3x5@135pds
Cause I was very cross at myself, I decided I wanted to try the leg press machine, which I haven't done...did 3 sets of 10 at 135pds. It was pretty neat, and my knee didn't hurt at all. Woohooo0 -
so i put on my adipowers and for some reason this morning it seemed like the neurological penny finally dropped. i feel like i've FINALLy re-found that feeling of sitting down directly into/onto my glutes and hamstrings that lets me keep my torso upright and my hips close to the bar. spent most of the morning doing sets of 8 air squats in front of my webcam and then replaying them to tie the sensations in to the actual form. and idk if it'll be there tomorrow because i'll probably wake up too sore to move . . . but i did have it and it did look really good. so i'll see.
meanwhile, i went to the gym. i'm pmuch on wendler repscheme and weights, but doing two lifts per workout and probably going to do each lift twice a week instead of just once. and i keep doing extra 'for form reasons' because i have no self-discipline. i was pretty much torched for squatting after 100+ air reps using muscles that aren't used to working anymore. but i did do deadlift and ohp and we'll just call the squats my 'accessory' stuff.
week 2 (3x3. technically).
ohp: 5x30/40/50 warmup. then a long break, then 3x45/50, 5x55 for work sets.
deadlift: 5x65/85 warmups, 3x105/115/125 work. not 100% thrilled with how they went but, again. my legs felt pretty shot by then.
accessory: 8x50/50/60 pendlay rows, plus all the squats. i did a few very low-rep sets with the bar and tried 55 pounds as well, but being under the bar confused all my signals again so i backed off.0 -
@canadianlbs congrats on the form breakthrough! Sounds like you had a busy, but productive workout
Today:
10 min warms
Squat: 2x5x45, 1x3x75, 5x5x110
Bench: 2x5x45, 5x5x75
Rows: 5x5x75
Pretty close to my 5lb squat increase. It's starting to feel pretty comfortable!0 -
So happy I found this group! And StrongLifts for that matter!
Yesterday was my first day so:
Squat: 5x5 @ 45
Bench: 5x5 @ 45
Rows: 5x5 @ 65
Today I'm hoping to run at lunch but feeling pretty unmotivated.
I'm still figuring out all the form and where to grip the bar for different exercises. Rows felt sooo hard. Do you guys really reach the floor between each rep like he says to? That seems like it adds a lot of motion and kind of distracts me from having proper form during the actual lift.0 -
So happy I found this group! And StrongLifts for that matter!
Yesterday was my first day so:
Squat: 5x5 @ 45
Bench: 5x5 @ 45
Rows: 5x5 @ 65
Today I'm hoping to run at lunch but feeling pretty unmotivated.
I'm still figuring out all the form and where to grip the bar for different exercises. Rows felt sooo hard. Do you guys really reach the floor between each rep like he says to? That seems like it adds a lot of motion and kind of distracts me from having proper form during the actual lift.
Hi pezhed! I'm fairly new to SL's myself, but I am really happy I found both too! As far as form, if I'm not sure, I do a few practice lifts with either no weight or a light bar facing forward & sideways looking in the mirrors until I am comfortable with what I am doing.
Can't help you with the rows as I do them with dumbbells facedown on an incline bench, I have lower back issues and am paranoid about making it worse, so I figure safe then sorry with the rows, though one of these days I might/should try them with a barbell
SL's B for me today,
Squat: 45lb 2x5
70lb 5x5
OHP: 45lb 5x5
DL 45lb 1x5
100lb 1x5
(pretty psyched that I hit 100lbs)!!
BB Curl 40lb 2x8
Shrugs 50lb 2x15
Calf Raises 40lb 3x15
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@pezhed I do put the bar down between each row; however, I do not put the bar on the floor. I have a squat cage and I drop the safety bars down to where the sit at the bottom of the rack - that gets the bar about a foot off the ground. That way I can stay in the bent over position and I'm not reaching to the ground, dangling the bar, and then lifting it each time. It kills my back if I do, and I'm pretty sure it's not good form. It seems like I recall hearing about some kind of supports you can get to do the same thing (like little stands of some sort). I don't know for sure, though, maybe someone else can chime in on that.
Either way, welcome and you're gonna love the results! My running and biking improved big-time after a while lifting. It makes those muscles stronger which makes them more proficient at propelling you forward 0 -
Oh yea...yesterdays lifting was the pits...
SL's
Squat 5/5/3/4/5 @ 175lbs
OHp 4/5/5/5/4 @70 pds -have to deload...ugh
Dl 1x3@185pds had to stop I was really thinking of form way too much and screwing something up. Deloaded to 135lbs and focused on form did 3x5@135pds
Cause I was very cross at myself, I decided I wanted to try the leg press machine, which I haven't done...did 3 sets of 10 at 135pds. It was pretty neat, and my knee didn't hurt at all. Woohooo
If 70 pounds OHP is the pits for you, I'm glad you don't see me lift! My OHP progress is torturously slow.0 -
Thanks to you both for the responses. Deena, that is really helpful advice regarding the squat cage. I guess as the plates get bigger in diameter it gets a little higher off the ground, but right now it's so low. I'll check out the cage at the gym and see if the height works for me. A foot would be helpful!0
