Julie - that sounds like a great weekend, I hope you have a lovely time
Dawn - ARGH I AM SO EXCITED FOR YOU. If only I was good at lifting weights I think I would be signing up for a meet
Kim - that sounds horrible, I really hope the Xray shows something (and that the somthing isn't serious)
Aigre - great work. Personally I would persevere with the chin ups using the band you have and when you've done however many you can do, switch to pulldowns.

Was not feeling up for today at all, but meh, I went, I did some things.

Strong, Stage 3
Alternating side plank - 2 x 12, never did look to see how to make these harder, really should
Back squat with 2 sec pause - 8, 7, 7 @ 50kg. Oh. My squats have just gone rubbish again. The first couple are good, but then getting out the hole is a disaster, either my knees cave, or if I can stop that then my hips rise first, it's just a mess
Incline push up - 3 x 8, first set on level 4 smith machine, second set was 6 on 4, 2 on 5 and last set was 8 on 5
Pendlay row (supposed to be dead stop single arm row, but like I say, I wasn't feeling the gym today but fancied doing some pendlay rows) - 3 x 8 @ 29kg, bizarre weight, used the smaller oly bar which we weighed a week or so ago and it weighs 14kg (supposed to be 12.5kg) so meh, 29 it was.
SA/SL deadlifts - 3 x 8 each leg @ 12kg kettlebell - these hurt my low back towards the end so I think my form was getting sloppy.

No cardio, a little stretch and then back to work

Beeps - wow you look amazing

Dawn - congratulations! And ALL THE GOOD LUCK I can send you for your meet today. I hope you get 9 good lifts

Manic - I'm so sorry about your hip and your daughter. I hope she gets back in contact soon

Thanks everyone for the support. Video will hopefully be available in the near future. Had another lifter offer to have her friend film me too and email it to me, so that was super nice. I didn't get all 3 attempts on all of the lifts but overall am pretty pleased.

Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.

Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky kg conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.

Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.

For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.

Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals

Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.

HOLY CRAP DAWN

I literally logged on as soon as I got to work so I could see how you did.

You are phenomenal!!

Thats so exciting to have qualified for another meet too

You've got me looking up meets now.. haha.. there's one round me next February... maybe maybe

Beeps - thanks, it doens't feel like much compared to others, but I guess it's quite good considering I only started lifting weights ~ 6 months ago

Aigre - nice workout

I've actually just read the below article and have realised I'm not holding the bar right for deadlifts and that's why I've torn my hands up! Definitely something for me to work on

http://stronglifts.com/deadlift/grip/

Hi ladies!!

DAWN-you're amazing!!! Soo proud of you!!! 2nd place in your first Meet? Qualified for world? What? Crazy girl!! So impressed and excited for you!!!! (I knew you'd do great!) woohoo! And you're in the 120's lifting that kind of weight!! Even crazier little lady!!! Woohoo!!

Beeps-you look smokin'!!

Stephe-I agree, you are lifting some heavy weight! So glad you can improve your dl and help your poor hands.

Manic-((hugs)) I'm so sorry! You poor thing! Just got back to it and now this. hope it goes perfectly and you're on the mend again quickly!

Kim-I was wondering if your hip was giving you trouble. Do you think all that running contributed to it? So hard on the joints. Hope the x-Ray helps, but I predict an MRI in your future. Rest and see what they say. (Hugs)

Aigre-parents beach house...sounds lovely! A rest day is as (or some think more) important than the work days. Enjoy!

I'm home, and way up on the scale. It'll come back down. I'm finally feeling much more like myself. Lifted today, first of 3 planned for the week. Felt good, almost back to where I was a few weeks ago and making progress. Beautiful weather out here, but hitting high 90's soon . Sigh. 3 weeks til Europe!! Still don't feel ready, but it'll happen anyway. It'll be amazing whether I'm ready or not .

Back from the gym, wore my squat shoes today (for squats only, back to converse for the rest), and my squats were definitely better. Still not what I could call "good" but better at least.

Back squat with 2 sec pause - 3 x8 @ 50kg, still have some knee cave, but certainly not as bad as last week. Going to stay at 50kg until I can eliminate the cave - may drop back a little too
Single arm dead stop row - 3 x 8 each arm @ 14kg dumbell, I can't get these to work for me. Everytime I pull the dumbbell I hit my boob and if I avoid the boob I hit my knee, it's very annoying
Single arm & leg deadlift - 3 x 8 each arm @ 16kg kettlebell, I could not find the 14kg kettlebell so had to use 16 - my a*s is hurting already
Incline push up - 3 x 8 @ smith level 4 - ARGH I GOT THEM ALL ON LEVEL 4. I was very excited by this, dropping it to level 3 next time, I am getting closer to the floor!!

Alternating side plank - 2 x 12, forgot to do these at the start so did them at the end

Hey, I'm just starting NROL4W and I want to get in on the lifting action! I did my first workout yesterday and my next one is tomorrow. 2 questions though. 1) How many of you followed the diet in the book to get results? 2) I've been lifting casually and with a trainer once a week for the last 6 weeks. I think I'm getting some results - I feel stronger and am lifting heavier, but need a structured program - and am really hoping New Rules gets me even better results. I've also been doing intervals and really enjoy them. I would hate to give them up for 8 weeks! Did anyone else do intervals while working through stage 1?

Hello all! Happy Wednesday! Weather is beautiful here - sunny and 60s.

Stephie - wow, you only started 6 months ago??! I started at the beginning of January, so 4 months ago, and I think I lift about half of what you do! I can only dream of doing an actual regular push up at this point, so good for you for making progress. Thanks for the link about the hands. Makes sense. I'll definitely try that next time.

Julie - I just hate it when the scale doesn't cooperate But a trip to Europe sounds awesome! I'm so glad you are finally feeling better.

Supermelinator - I don't have NROLFW, but doing Strong. There isn't really a nutrition plan per se. I've been eating at a deficit and trying to keep protein levels up around 100 g/day. So far I've lost about 15 lbs. I think I would have made quicker progress with my lifting if I hadn't been dieting, but wanting to be thinner trumped wanting to be stronger. Like Dawn, I'm also doing C25k alternating with the Strong workouts. I'm almost done with it so I need to figure out where to go from here. Strong has you doing intervals after lifting in the first 6 months, so I would think you could continue.

Dawn - good for you for getting back in the gym so soon. And even though it's far off, awesome to have a new goal to train for! Also love watching Food Network while doing cardio. Ironic isn't it?

Yesterday ran 2.25 miles on treadmill.
Today was Strong, Stage 4, Workout A, #5
Suspended plank 1x60s, 1x50s. Getting closer to the 2x60s it calls for.
Bird dog 4x15s
Half kneeling cable chop. Accidentally got confused about my resistance bands and went down in weight on this when I meant to go up, then was impressed with myself, then realized my mistake. Oops.
Back squat 3x10@60 lbs
Chin up/lat pulldown. Did chin up negatives with the resistance band, 2x5, then the third set I switched back to the lat pulldowns. I feel so so so far away from doing an actual chin up that I wonder if it is actually genetically possible for me.
Step ups. 3x10@15 lbs. Sort of getting the hang of these and hate them less.
DB bench press 2x10@25 lbs, tried for the third set and couldn't get the dumbbells up 1x10@20lbs. However, in Stage 3, I only ever did 1 set of 8@25 lbs, so progress, right?
Intervals x10 minutes
Probably will walk at lunch since it's so nice.
Scale is finally down a few - 152 lbs.

I read back through a few of the pages to get an idea of what you guys are up to - you all are crazy awesome!

What is this Strong program you guys are doing?

I did deadlifts as part of my workout for the first time today (I tried them with my trainer last week).

@Stephie You're right about the bar ripping up your hands. I read that link you posted. I'll have to look for some chalk next time I'm at the gym, but I don't think they have any. I have small hands, too, so that doesn't help. I might get gloves and just deal with the thicker bar/grip issue.

Today I did NROL4W Stage 1, workout B.

-Deadlift: 15@45(straight bar), 15@65 (hex bar) I have to try to remember the hip thrust at the top and the hex bar threw off my balance a bit and it was more awkward to use, but I got a better lift. The straight bar made me feel like I was rounding my back too much at the bottom.
-Shoulder Press: 15@20, 15@25
-Wide-grip lat pulldown: 15@30, 15@35
-lunges: 2 x15@20
-swiss ball crunch: 2x15@bw