Daily Chat Thread
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Jo-I'm sure this scan will be better
. Hope the moving is going well.
Manic-ironic!! You'll be in great shape though
Beeps-so glad the work is picking up! And good job on the workouts too.
Dawn-3 weeks! Wonderful! You'll be ready and kill it! Kutgw!
I'm down with a bad sinus infection, no gym for me. I feel terrible
. Hope to feel better soon so I can get back to it.
Kutgw girls!0 -
Manic - nice work.
Jo - good luck.
Julie - hope you feel better soon.
Had an okay day overall, since it's a day off. I ended up eating earlier than usual, which involved some cinnamon bun oreos but mostly protein and even some veggies. All the foods before the gym wasn't a bad idea though cause I had to do 200 for squats, which was my one rep max before that I have done one time. I also tried out lifting in the singlet and almost glad I left my phone at home so no pictures from it this time. Maybe Sunday when I wear it for deadlfits I will add on instagram evidence of how it looks with the big pink belt.
Chapter 7: Squats
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
small amount of foam rolling
20 minutes on elliptical but didn't care for the show on Food Network
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Wow I keep forgetting to check in
Am onto phase 1, stage 3 of Strong now. Loving that front squats are no more, I accept that I am not set up to squat upright, it's why low bar squats feel so much better to me.
Am getting a little concerned about some butt wink going on though. Everytime I fix one problem with my squat like 30 new ones appear
Dawn - I would love to see your singlet and pink belt!0 -
Stephie, Butt wink? hahahaha I truly do not know what that means.
Julie, sorry. Hope you are better soon!
Ladies, I need help understand how to interpret Strong Phases, stages, and workouts. Currently, I am on Phase 1 stage 1. I alternate those 2 workouts for four weeks correct? What about Stage 2 workout A/B and Stage 3 workout A/B? Each stage four weeks long?
No weight loss this week. I am not discouraged. My muscles are sore therefore, I think my muscles are retaining water. Plus, I have eaten decent. Maybe the weight will come off later this weekend. It didn't take me long to put on weight when I was down during surgery, but it sure takes forever to come off, huh!
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Squat problems - story of my life!
Manic - butt wink is a term given to the tucking under of the butt at the bottom of the squat just prior to standing again. At least, that's how I've always interpreted it. quite why someone called it 'butt wink' is beyond me.
Squats for me today too0 -
I will try and post a picture on instagram (fiction2fitness) on Sunday, when I wear it next as that is deadlift day.
I am so tired. Today was no work and no gym but probably a good thing because I got around 1 hour of sleep last night. Had a headache most of the day too. Had one zero calorie energy drink and two vent cold brews as they are tasty and low calorie (the cold brew). Didn't get much done though as I don't function on such little sleep but did watch a lot of youtube. Did get blog post up and need to do another soon so I'll be caught up for the meet prep on my fictionandfitness blog over on blogger. Now I'm just wasting time as have veggies in the slow cooker with a spicy orange simmer sauce. Once it's done, bed time.
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Manic - yes "butt wink" is the tucking of the pelvis at the bottom of the squat causing the low back to round. I'm still not entirely sure that my back is rounding (which is the dangerous part) or if it's just going from arched to neutral - obviously the arch isn't exactly ideal but as long as I'm not hurting myself I'm ok with my form not being perfect (just adequate would be fine!)
Strong - Admittedly I have only skimmed the stages I haven't done yet, but I am almost positive that each stage is 4 weeks long. At the start we have 2 workouts that alternate A & B so we do each 6 times, and eventually a third one gets added A, B & C that we do 4 times each.
Watch out from stage 4 onwards as the number of reps you do changes each workout, so you need to be on the ball with that one
Dawn - hope you got some more sleep
Jo - hope the squats went ok! I am eternally frustrated by squats, especially since I have a long torso and short legs and I thought that was beneficial for squats? Although I have just googled and it is possible that I have long femurs causing all these issues. Nevermind. I love deadlifts and I guess you can't have it all.
Will be back to the gym today, my quads are still dying from wednesday, I was doing rear foot elevated split squats and I love them, but god they are tough about 48 hours later!0 -
Single arm deadlifts are so difficult!
I did 30kg ok, but tried 40kg and my left hand couldn't even get it off the floor. Good old right hand could. I guess that's the point... I'll try 35kg next time, see if lefty can manage that!
Was pleased with my DB incline bench @ 12kg, I'm going to try 14 next time, see if I can get those too 0 -
Single arm DLs? Why? What program is that in? What's the point????
Squats were *kitten* today. So was work. That is all.
Wine............0 -
It's in strong - I suspect it is to correct imbalances in grip strength.
If they continue to go that badly though I may just pull them 2 handed, I am a rebel
It's ok, it's Friday. Wine is very acceptable0 -
Stephe-I struggle with squat form too! But I'm short torso, longer legged, with a compressed disc in my low back. All that to say, I deloaded last year and am SLOWLY building back up, bit still struggle with form as I add more weight. My depth suffers. a work in progress! Kutgw!
Jo-Wine!
Manic-weight loss isn't linear, I know you know that. You've got the right perspective and that water retention will mess with the scale. It's frustrating though. Kutgw!
Dawn-I'm gonna start following you on Instagram thanks. You're doing great!!
Still sick. Gave in and got antibiotics yesterday. Beginning to fee a bit more human today. Rest weeks are good once in a while, right? Hope to be back to it on Monday.0 -
Hello all. Welcome back Pmag! Good to have you around here again. Julie, sinus infections are brutal. Rest up and feel better soon!
Back squats are not my friend either. I keep working on them but also suffer some butt wink and....I don't know exactly what else, but they need work. I'm in stage four of Strong now and it's hard to work on them when this stage is all about volume (sets of 10, 12, or 15). Blergh. But I am still LOVING the book. I loved those single arm deadlifts last stage and in stage 4 there are some lovely "side lunges with a touch" that I am enjoying.
I have my annual physical next week so will be weighed. I believe I am around the same weight as I was a year and a half ago, but two pant sizes down
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Yesterday was my official weigh in. Weighed this am and lost a pound. Yay0
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Did someone ask why single leg dead lifts? For balance and core.0
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manic4titans wrote: »Did someone ask why single leg dead lifts? For balance and core.
I asked why single ARM deadlifts. Legs yes. I can understand. Single arm seems like a waste of a deadlift IMO but I guess it depends what you want out of it. Personally I improve my grip strength by lifting heavy as frequently as possible - exercises such as rows, rdls, deadlifts all improve my grip. At the same time as working other parts of my body!
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The single arm deadlifts still really worked my hamstrings. I could feel them there as well as in the working arm.0
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Pudding1980 wrote: »The single arm deadlifts still really worked my hamstrings. I could feel them there as well as in the working arm.
Yes that too. I think adding the weight to the arm adds more to the challenge of maintaining balance.
Pudding, that is great!! That means you lost FAT.0 -
Hello! Hello! Hello!
I did cardio today and it WRECKED ME, lol. i want to zzzzzzzzzzzzz the afternoon away.0 -
Good that someone did cardio, cause I skipped it today. Just did bench press and a few accessories but nothing else. Also been fighting the urge to snack. Pesky monthly cycle.
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. Once more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.0 -
Wow @ your bench Dawn.
I did cardio today too. Combat and a fast hill walk - legs are sore today. Supposed to be DL day tomorrow but not sure I'll do that - may have a recovery day. Will see how I feel in the morning0 -
JO! I have been researching and researching until I found the answer that would satisfy me about the arm in the single arm /leg dead lift. Yes, I understand you what to improve your grip , but I had to research WHY it was important.
" The other lift is a single arm, single leg dead lift. Everything is the same with the lower body, but now the weight is only used in the hand opposite the leg that you are standing. This creates a cross body rotational torque that you are not supposed to yield to. A significant amount of rotation is generated when you stand on the left leg and pull a weight with the right arm. Core stability is being able to prevent the rotation. Creating a hip drive and not allowing any side bend or rotation is functional stability, this is life-like stability. It means you can use the power of your hip without yielding the stability of your torso."
Here is the link to the article if you are interested in more reading. http://www.functionalmovement.com/articles/fitness/2011-12-12_balanced_body_series_-_dead_lifting
Tomorrow begins the second half of stage 1! I was a bad girl yesterday. EEEEKKKK I made homemade biscuits, fried pork chops, white gravy, potatoes, broccoli and cauliflower salad. AND made homemade strawberry jam. It sure was good on a warm biscuit.0 -
Hi,
I am working full-days wednesday, so am mixing lifting, again, to a M/Tu/Th/F schedule. BOOM!
I cannot even do 120 on a DL, dawn.....your bench is A-mazing! BOOM!0 -
Ok Manic I can understand that. Personally, I'm avoiding SL DLs and wouldn't attempt SA DLs purely because of the force on my elbows - they tend to suffer holding weight for extended periods so I don't end up appreciating the benefits.
DEXA results are in - back down to 19.9% body fat (from 22% 2 months ago). Phew! Lost 1.5kg fat, gained 500g lean tissue. Glad to be back on track without too much adjustment to life. Now to maintain/ improve it!0 -
Good news . I rocked the gym today! WOOOOO
Bad news. I had a 3 month follow up about my hip. I have to do another arthrogram MRI and possible surgery. I am not progressing like I should.
Jo, that is awesome!
Beeps, yay for work!
Dawn, impressive numbers.0 -
Hello all,
I hope it's ok to join in.
I will introduce myself briefly - I'm 36 years old, and mom of a 4 year old and 2 year old. I started on Strong at the beginning of January of this year. My goals are to try to maintain my muscle mass while losing my baby weight, which is way overdue I have about 25 pounds to my goal weight.
I'm not genetically gifted athletically. I've been eating at a deficit so my lifts aren't progressing super quickly, and I'm ok with that. I do my workouts at home and I am gradually adding equipment as I go along, so sometimes I have to improvise. So please don't laugh at me
I am currently on Stage 4, completed workout B yesterday.
Here are my thoughts -
Suspended side plank - very hard! Feet kept swinging around, had to use my other arm to balance. Managed 2 sets of 30 seconds each side
Half-kneeling cable lift - weird motion, need to get that rope thing they have in the book instead of a handle for my resistance bands. On order from Amazon.
Deadlift from blocks - don't have blocks, used kids' bathroom stools instead. 3x12@60 lbs.
Push-up variation - used my TRX for suspended pushups. Have been working to get to the 18 inch bench level, but no way I could do 3x12, so stuck on the TRX.
Side lunge and touch - Used 8, 10, and 12 lb dumbbells. Probably could have gone a little heavier. 3x12 each side.
Standing single arm low cable row - Resistance band, can feel this in my back today.
For intervals I use the treadmill. I feel like they get easier/shorter every stage. Currently doing 6.2mph/1.5 incline to 85% MHR (~30-45 seconds) then walking at 2.5 mph to 65%MHR. Covering less distance than I was in Stage 3 when I was running for 1 minute, but I will trust the program and go with it.
My very own power rack should arrive on Friday, so hopefully I can set it up this weekend!0 -
Hi Aigre - I'm stage 3 of strong so just behind you
Had some fun with the pause squats today, 3x8 @ 40kg. Really trying to keep tight throughout and they are feeling much better. Fingers crossed I've sorted my squats.
SA/SL deadlifts today. These are ok. They make way more sense to me than the SA DL I'm supposed to be doing tomorrow.
Super super tempted to just pull regular ones from the floor. I love and miss deadlifts!
Push-ups I am on rung 5 of the smith machine, getting ever closer to the floor!!0 -
Great lifting, ladies!
My split-days are leading to me being MORE tired immediately after a workout, but LESS DOMs overall. For now, this is my sched:
Mon = back/chest/HIIT
Tues = legs/glutes/abs
Thurs = shoulders/bis/tris/HIiT
Fri = fullbody
Sat = cardio
BOOM!0 -
I'm a tad behind. Thanks everyone for the bench comments and such.
Beeps - Interesting schedule. Have fun with it. I haven't tried HIIT yet but I suppose I should one of these days.
I did deadlifts way back on Sunday night along with a little cardio but I was starting to get sick. Felt okayish but definitely now well during the session and by the end of cardio felt rather blah. Next two days, I worked despite having a cold with Monday being the worst day. Chills, fever, general blah and I couldn't take my break in our break room because it's freezing in there and I would have spent the time shivering. Tuesday felt better so still went to work but I skipped OHP day. I finally got to rest today and didn't go to the gym either. We'll see how tomorrow goes but here was sunday's session;
Chapter 7: Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I didn't use straps and I'd forgotten my belt, so it was technically a small PR as before I'd only done 225. I have done 235 for 1x2 but with straps. The last one was really slow but considering I wasn't at my best, should be able to get 225 for the first attempt at the meet since you want something you can hit on a day when you aren't up to par even. Still have to decide on my opener for squats. hmmm0
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