May you never miss a deadlift and drop it on the floor - daily checkin for may.
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Schedule has been off lately. I did a 20 minute jog this morning along with some walking. Then stopped by work to drop something off and got asked if I would mind clocking in early. So, instead of working 2-close, I started work at 11:30 am. Didn't even have my work shirt with me. Stayed until 9:30, which made for a long day. Ended up skipping the gym and I'll have to figure out lifting tomorrow maybe or something. Need to pack too. Have a close shift, then an open shift before my days off, but will get there.0
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Bank holiday here, so hubby and I got a good amount of gym time in this morning.
SQ... Having failed at 67.5kgs the last couple of times, I went back to 65 kgs. Did 4x5 then did 1x5 @70kgs. Felt really good doing this.
Also 2x12 goblet squats @28kgs
rows.... 5x5 @ 45 kgs. Plus 2x12 single Arm rows @ 14kgs
BP finally got 5x5. @42.5kgs. Hubby was impressed. On a weight to bodyweight ratio, I'm lifting as much if not more as he is
Did some planks, Press ups etc and cardio on the crosstrainer and bike.
Yummy lunch of smoked haddock and spinach omelette followed and now we have collapsed!!1 -
I took a day off the program today since I did workout A yesterday.
I did some exercises today, focusing on my upper body.
Tricep extensions, bench dips, one-arm rows, side bends, back extension, shoulder shrugs, incline dumbbell chest press, and bench press.
The program advises only three workouts per week...is this what you guys do? And then accessory work the other days of the week?
Also, I am to increase my weight on the bench press next time I do workout A...is it detrimental for me to 'practice' by trying the weight beforehand on another day?
Sorry for all the questions - only my second week working the program.0 -
samanthalua - back when I did stronglifts, I didn't really do any accessories except the occasional leg press because it was one I knew and kind of liked. For the most part, the 12 weeks I did SL, I stuck to the main movements along with some cardio on the side. I haven't done the program since though. Did NROLFW (though didn't always follow exactly, then ended up doing PHUL for a while, which is an upper/lower split. Still deciding on what I'll do coming over summer but the main focus will be the main lifts with just a few accessories along the way.
As for today, so tired. After the rough day yesterday (which included struggles like having a bottle of wine break that I then had to clean up), I was tired but when I tried to sleep, nothing. No sleep last yet. Was at the gym before 5 am. Did the natural thing after no sleep and deciding to lift weights after having a long day that included 25,000 steps. I decided to try a squat challenge. I'd seen it from Alan Thrall and a couple others with the intention of doing it some time later on but randomly decided since it's Memorial day and I was in the gym, why not? So, I filmed equating my body weight (135) for 22 reps and will post on youtube with links to the Lift for the 22 that the challenge wants to bring awareness towards.
Lifting:
Squats 2x10 @ 45, 1x8 @ 95, 1x22 @ 135 and 1x8 @ 135
- filmed the 22 set, did the 8 extra for fun afterwards in a different set
Deadlift 1x6 @ 135, 1x5 @ 185 and with belt 2x3 @ 215
cable bicep curl 3x10 @ 60
tricep pushdown 3x10 @ 70
30 minutes on elliptical
Then I walked outside at the park cause the places I wanted to try breakfast fast food from weren't quite open yet with the holiday and all. Sadly, since I hadn't gotten stuff from their breakfast in like 10 years Burger King no longer had the item I enjoyed. No more cimi-minis. Struck out at Taco Bell too as had to pick something other than the waffle taco I'd heard about. Got dollar items and they were eh. Donuts are better.0 -
Starting over.. Again. Since evenings don't seem to be working out for me, I decided to try morning workouts. I am so not a morning person. I won't be able to do mornings every week, since night shift and 6-2 shifts make that tricky, but those days I'll be home early enough to do it before making dinner.
Squats 3x5 at 95 lbs
Bench 3x5 at 65
Row 3x5 at 65
Shrugs 3x8 at 65
Skull crushers 3x8 at 30 lbs
Dumbbell curls 3x8 at 15 lbs
Good mornings 3x10 at 65
Hanging leg raises 3x10
Forgot pull ups. Oops. Wasn't horrible over all. I felt weak, but I don't know if that has to do with the change to mornings, the fact that it was t first time working out fasted, or just from a too long break from lifting.
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today's 3's week workout brought to you by . . . hiccups and cantaloupe. and maybe madness.
i'm trying out this 3x15-accessory idea for the main lifts, and just did that for my deadlifts and squats yesterday. felt like i woke up still pumped - and i might actually be since i'm 5- 10 pounds heavier today. so there's been all kinds of fiddling going on in my head to make this work with and around my main-workout lifts. i didn't intend to deadlift at all, but . . . well, you know. i did press as well and somehow it turned into both the work sets and the light sets, so after that i was feeling top heavy and deadlifting seemed to fit in. i tried doing my light bench press instead, but not sorry i let that one go as i can't even find the shoulderblade that i'm trying to control when i'm down on the bench.
ohp: 30x3x15, 45x3, 55x3, 60x3. accessory/warmup went great form-wise, but little disappointed that i only got 3 on the final work set. serves me right for being greedy, i think. on the other hand, win for the little lower-trap muscle that's never been really called up to work press before.
deadlift 3x115, 3x125, 5x140. WAY better than i thought they would be. way way WAY better. i'm going to credit a couple of things: lower-trap consciousness, and chris duffin. i watched this last night and his five 'steps' just felt like they dialed me right in, much better than rippetoe's do. by rep 5 though i was starting to get lazy and sloppy with the breath/brace and the lat/back engagement, so i quit at that point.
i also had hiccups most of this workout. i was wondering how that would work in mid-rep, but seems like lifting suppresses them . . . for just that long. but then when they come back in between, whoa nelly. a charged up core can REALLY make a hiccup a liftoff event.0 -
samanthaluangphixay wrote: »I took a day off the program today since I did workout A yesterday.
I did some exercises today, focusing on my upper body.
Tricep extensions, bench dips, one-arm rows, side bends, back extension, shoulder shrugs, incline dumbbell chest press, and bench press.
The program advises only three workouts per week...is this what you guys do? And then accessory work the other days of the week?
Also, I am to increase my weight on the bench press next time I do workout A...is it detrimental for me to 'practice' by trying the weight beforehand on another day?
Sorry for all the questions - only my second week working the program.
No expert, but my advice would be to stick to the program as written for the first few months. It seems easy in the beginning, but it will get challenging and time-consuming very quickly.0 -
I did Stronglifts A this morning.
SQ: 3x5 at 40kg. Good form feels elusive, trying to nailing things down.
BP: 3x5 at 33kg.
BR: 4,5,5,5,5 at 38kg.samanthaluangphixay wrote: »The program advises only three workouts per week...is this what you guys do? And then accessory work the other days of the week?
Also, I am to increase my weight on the bench press next time I do workout A...is it detrimental for me to 'practice' by trying the weight beforehand on another day?
Sorry for all the questions - only my second week working the program.
When I started out I just followed the program, three workouts a week. After a few months I added in some other stuff (kettlebell workouts) and I also play sport 2x a week. I agree with @scrittrice that you should stick to the program for at least a couple of months if you have not had lifting experience before. On your off days you could look at doing some mobility/flexibility work or light cardio depending on your goals.
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samanthaluangphixay wrote: »I took a day off the program today since I did workout A yesterday.
I did some exercises today, focusing on my upper body.
Tricep extensions, bench dips, one-arm rows, side bends, back extension, shoulder shrugs, incline dumbbell chest press, and bench press.
The program advises only three workouts per week...is this what you guys do? And then accessory work the other days of the week?
Also, I am to increase my weight on the bench press next time I do workout A...is it detrimental for me to 'practice' by trying the weight beforehand on another day?
Sorry for all the questions - only my second week working the program.
I agree with @ninenines, stick to the three per week, when I first started I felt like I wasn't doing enough either, but it gets to be more then enough real fast and you honestly won't be able to do more ;-)
SL's B workout today
Squat: 45lbs 2x5, 80lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 135lbs 1x5
BB Curls: 30lbs 3x8
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another vote for just-the-programme. i was totally in love with lifting when i started out, but everything people are saying is true.
if the weight's light for you now, this is a golden opportunity to get comfortable with your form. believe me, it gets much harder to do that once the weight's challenging you. try to see this early phase as a movement-pattern project if it doesn't feel like you're lifting Real Weights yet.1 -
Yes. I agree! It's tempting when you are seeing other people posting accessories or extra workouts as you think "ooh, I could just add that in", but that time will come soon enough! Form is everything at this stage. Nail that and you'll see results so much quicker, even with just SL as written. Try and move on too quickly and you're in danger of having to take a step back through injury or stalling.
Stick with it!!0 -
Thanks everybody for the suggestions. I will definitely stick with the program!
Yesterday I had a cardio kickboxing class and today was workout B.
Squat @ 80lbs for 5x5 with a warm up of 1x8 @ 45lbs and 1x5 @ 55lbs.
OHP @ 50 lbs for 3/5/3/1/1 with a warm up of 1x5 @ 45lbs. - This is my second fail. My upper body strength is lacking big time.
Deadlift @ 65lbs for 1x5 and then 85lbs for 1x5. - I was struggling with the 95lbs the program originally gave me so I lowered the weight and am working my way back up.
I am trying to rest for longer because the weight is getting heavier. But sometimes I feel self-conscious about resting for the full three minutes because I always think there are other people waiting to use the equipment. Of course, I'd allow someone to work in if they asked but maybe it's just in my head. I don't want to be taking over one of the racks for too long if I'm only lifting lighter weights.
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^^^ probably every gym develops its own subculture, but fwiw where i do my public workouts everyone seems to expect the long rests because everyone takes them themselves. if i really feel selfish and selfconscious, i'll spend the time doing non-demanding things like stretching or minor accessory work just to keep up a sort of general 'busy-ness' vibe.
tbh, i don't like working in. i always agree when someone does ask me outright, and i think i collaborate with them fairly graciously . . . take one side of the plate-switching work, try to leave the bar on the pins that they're working from, etc etc. but i'm not sociable in the gym and it really shows up in working-in situations. and lifting in direct interaction with anyone else also makes me feel very selfconscious, even defensive, a lot of the time. if someone seems pressured for time and is otherwise pleasant, i'd much rather offer to let them go 'ahead' of me and go back to my own workout once they're done. kind of like in the grocery store when you've got a huge cart of stuff and someone shows up with a single item.
in two years i've actually had a lot more acceptance from making that offer than i ever got by telling people they can work in. idk if it's my body language telling them how i really feel while my mouth is saying 'would you like to work in', or what
but they do respond well to the 'i'm happy to switch if you're in a rush', once you convince them it's fine. and i've always had very appreciative thanks when they give the space back to me.
while secretly, it's all because i'd rather be super polite than have to lockstep my workout timing with theirs
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@canadianlbs
It usually isn't a big deal...I'm usually one of the first ones at the gym so I am usually there first at the rack (my gym has 2). I think I just felt weird today because I was taking longer than the 90 seconds rest and I saw someone walk towards the racks upon arrival (both were taken by this time) and then turn around and walk away.
I guess it is also a pain for them to work in when they are taller and lifting more as well. But if they asked, I would say yes.
Letting them go first wasn't an option today since I was limited on time but oh well. We'll see what happens next time. *shrug*
Ps. Really enjoying the program so far!1 -
So....I'm flirting with both SL and Strong at the mo. SL is my preferred, but increasingly I'm finding it difficult to get on the squat rack, so I've decided that rather than get stressed about it, I will be armed with "plan B", or Strong, which generally is using the other kit in the gym.
So, its looking like I will manage to do SL twice a week, and Strong twice a week. I think that will work out reasonably well - although I will jump in that squat rack if I see it free regardless of when I am there - my aim is still to lift "the big 3" as heavy as I can.
Today, though, I needed a day off from lifting, so did a 20 min HIIT session using battleropes and kettlebells, followed by 15 mins on the cross trainer. I'm really pleased with my strength progress, but my weight remains way over my comfort zone, and my BF% is still at something like 36% leaving plenty of room for improvement, so I am hoping that doing the HIIT will strip away at some of that, letting my newly defined muscles shine through a bit more!
Worth a try, at least!!0 -
Did some cardio today with some calisthenics.
I am trying to take the advice of the posters here by sticking to the Stronglifts program as laid out, because I don't want to put too much strain on myself. But mentally, I feel like I need to be doing something so I got on the elliptical at the gym this morning.
I don't know how people do it. It is so boring. I used to like the elliptical but now I am preferring to lift more and I just want to get off after ten minutes on the damn thing. I'm not trying to put down cardio, it does have its benefits, but maybe I need to look into doing HIIT cardio which might be more interesting.
Rest day tomorrow and then workout A on Saturday. Happy Thursday!0 -
I find stationary equipment like the elliptical deathly boring too. I usually end up doing intervals on them to help the boredom.
I really needed a workout this morning, but was strapped for time so skipped hip thrusts. Probably a good thing as I had some dry needling done on my piriformis on Tuesday.
Front Squats: 1x5 at 20kg, 25kg, 27.5kg, 30kg
OHP: 3x5 at 24.5kg
DL: 1x5 at 60kg and 75kg0 -
There's nothing wrong with doing a bit of cardio or HIIT on your non-lifting days - the key is to keep it at such a level that doesn't fatigue your muscles so much that your lifting progress suffers. I know that when I was running every day (even though it was only 2 miles a day), my lifting progress stalled. Doing the occasional spin class or an extra 20 mins on the rowing machine, however was fine.
I'm probably not the best one to talk, because I am the most impatient person ever, and I frequently try and add in accessories or get frustrated because I feel I am not doing enough or not seeing quick enough results, but I do have to admit that when I focus on one programme or another, whether that's a NR based one, SL or ICF, I do seem to make more noticeable progress with weights and form.
My main problem now is that trying to get on the squat rack is increasingly difficult due to the restricted times that I can go, which also happen to be the restricted times other people can go, so I do have to enter the gym with Plan A (SL) or Plan B (HIIT, Strong, or a spin class) should the rack be busy.
No gym for me today - and we've got a wedding reception to go to this evening, so my morning walk to work will have to do. I'm planning on dancing off all food and drink calories from the wedding reception as the night goes on!1 -
I lifted today, on a hangover... Not a good move!!
Managed 3 sets of Squats at 67.5kg but could not get further.
OHP 5X5 @25kgs
DL 3+2 @82.5 kgs. Better here, as this was a new best, but still had to split the set due to my broken finger. Pleased with it, though, and it made up for the failed squats.
Lesson learned.....don't drink and lift a few hours later!1
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