Count Up to 16 Weeks of Strength Building - Take 2
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Iwayes820, I feel you on the rows. I just can't figure out what to do about my back. I think I will order the low pulley so I can do lat pull downs and/or order bands so I can do band assisted pullups.
/de-lurk
it's probably more setup and fiddling than you want to do, but mr squats in my barbell group does his rows at some weight waaay too heavy for even his lower back to support. plus, belly
he has some trouble getting even low enough to do his deadlifts because of it.
he does his rows lying down on the bench. it's a pain in its own way i guess, since he has to raise the bench by stacking plates under it, and find some way to baffle the section of the bar that crashes into the underside of the bench. but it is an option, if absolutely no other way is available.
bands sound like the one i would choose, since you can at least use those for other things too.
/re-lurk0 -
I like the 'laying bench row' idea. I have an adjustable bench, do I may be able to work that out. And, I think bands idea, too. I want to try chin-ups and that's a good tool to use.
Thanks @DDHFree, @Kerryatoon and @canadianlbs!0 -
Happy Friday everyone. I can say that I exercised 6 days this week and I'm ready for a rest. Good thing the 3 day weekend is here.
WEEK: 5 / Day 3
Squats: 5 x 5 @ 95lbs. Perfectly done. Won't go up until next week. I swear my thighs look huge and the fat just doesn't want go away.
Overhead Presses: 5 x 6 @ 45lbs. The same shoulder problem but I managed to finish all the sets just fine. I can feel the tendon clicking every time I raise the bar.
Deadlifts: 1 x 6 @ 135 lbs. Stayed the same here.
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Thanks for the tips Canadianlbs. I think I will give the lying on the bench a try. I don't want to neglect my back but everything I have been doing just feels so darn awkward.
Dcresider, I have to admit that I would love to see a little bulge in my quads as long as it's muscles. I bet yours are much nicer than you think.
Had to share Today, I have on a pair of Express jeans (size 2) that I bought some time last summer near the end of a 21 day crash diet. I was down to 121 lbs and the jeans fit okay but I made a mental note that I would wear them once I was down 5 more pounds. Well, you can guess that that never happened as I couldn't wait to eat after the diet and very quickly gained it all back. That was the last diet I did prior to discovering all the amazing ladies in this Stronglift group. At any rate, I decided to try the jeans on this morning and voila. They fit so well and I am 4 lbs heavier than when I bought them. In addition, I have not stopped any guys while out and about since gaining the weight back (shame on them). Was stopped by 2 at 2 different locations while on lunch break today. Yes, I am feeling sexy again but I'm still most excited about the fact that I am not dreaming about the program being over so I can stop running endless miles and start eating some of the foods that I love again. What I am doing, I will keep on doing it.
So hang in their my amazing cyber FIT friends. We are in this together.
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Week:6 / Workout: A /Total Weeks: 22
Squats - 75 lbs 4× 6
Bench Press - 64 lbs 2 X 6
............................58 lbs 2 X 6, 5
............................Had to lower the weight as I felt a twinge in my shoulder. I need to resume the stretches that sixpacklady informed me of when this happened before.
Back: Did nothing for the back directly. Will work on this. But it feels good to see that I don't have to be perfect but rather CONSISTENT. You guys, trying to be perfect about my diet and fitness has been a huge problem for me for years. This new found freedom is so awesome and I thank ALL the ladies in this forum for sharing their experiences.0 -
Deadlift - 120 lbs 1 X 5 - Dead lifted my body weight today, boy I am heavy
OHP - 50lbs 3 X 3 - 50lbs is heavy!
Band Pullups1 -
Hope everyone is having a great Memorial Day
Week:7 / Workout: A /Total Weeks: 23
Deadlifts - 105 lbs 4 × 6
Shoulder Press - 46 lbs 5,5,4,5, 5
Inverted Rows - 4 X 60 -
Hey ladies.. didn't get to the gym this weekend but I'm back at it today! Had a great session!
Last Workout A, 5/26.
Week 3/Day 7/Total Weeks 3
Workout B - All Exercises Warmup: 1x5 45lbs
Squat: 5x5 85lb
OH Press: 5x5 50lb
DL: 1x5 75lb (Finally got a proper DeadLift!!)
Accessory Lifts:
Cable Face Pulls: 4x12 40lb
Upright Row: 4x12 20lb
Assisted Pull-up: 3x5 (70lb assist = 78lb lifted)
Assisted Dips: 3x5 (70lb assist = 78lb lifted)
Hanging leg raises: 4x12
Jogging 5.3mph @ 1 mile0 -
Hi all. Hope you had a fabulous weekend. I sure did and indulged heavily so it's back on track with exercise. I have SL planned today (I know that it's a Tuesday), plus the weather had been cooperative so rode my bike in to work today, and I may have a quick short run.
WEEK: 6 / Day 1
Squats: 5 x 6 @ 95lbs.
Bench Press: 5 x 6 @ 50 lbs.
Rows: 5 x 6 @ 50 lbs.
Cardio: bicycling and running
Macros: back to IF 16:8 since I ate so badly this weekend plus it's that time of month. Still trying to keep with 1290 calories (not including cardio calories gained).0 -
Squat 82.5lbs 3 X 5
Bench 55lbs 3 X 5
DB rows - 22.5 lbs 3 X 80 -
last day of workouts until friday. i get two days off \o/
this was more accessory. not great, not the end of the world. turns out 45 pounds is a LOT to bench press when you're doing it 15 times every set. didn't really feel like i was getting the form i wanted until the last set, but there was a lineup by that time and i'd already done 15x2 . . . so.
somewhat the same thing with squats. i got those done too, and then since i hadn't really been happy enough i went and did 3x15 front squats as well with the 30lb bar. that felt like my form was better, but it was DEATH.
since i started this 3x15 set thing, i haven't had nearly the doms that i dreaded each day (touch wood). i'm arbitrarily deciding for now that this is because i leave the gym, sit down somewhere as soon as i can, and eat something that grew on a plant. today's anti-doms dosage was an orange and four peaches . . .
and the moment i got home i dug a protein bar out of the freezer and ate that as well. i was just thinking how weird it is that the wendler programme doesn't give me the deadlift hungries the way sl did . . .
BUT I WAS WRONG.0 -
Hi @Kerryatoon ! Welcome and I love your name
Week 7/Day 14/Total Weeks 7
Today's workout, SL's B
Squat: 45lbs 2x5, 80lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 135lbs 1x5
BB Curls: 30lbs 3x8
Back in the gym again, Saw my Ortho last Wednesday, he said my MRI didn't look that bad, but that didn't mean that I wasn't in pain and I was, a lot of pain :-(
He gave me a cortisone shot, within minutes after the shot I was able to lift my arm over my head comfortably, what a nice feeling :-) He wants me back in 4 weeks to followup and see what is happening.
I did end up taking time away until today to let my shoulder rest & recover. So overall it went pretty good, I was able to OHP again, barbell only, but I was able to do it relatively pain free :-)
Deadlift, ehh, not so good, funny, I knew as I was doing it that it wasn't going well, tried to adjust my form but just couldn't get it together & ended up rushing through to make it end and probably made it even worse
But today is over and the next B day will be better! 0 -
^^^ wrong thread, silly me.0
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5minty, so glad to hear that your Ortho doesn't think things are too bad. I know it's hard not being able to lift the way you way too.
So glad everyone is hanging in there and getting their routines done.
Week:7 / Workout: A /Total Weeks: 23
Squats - 76 lbs 4x6
Bench Press - 64 lbs 4x6
Pendlay Rows - 63 lbs 4x60 -
Hi all. I meant to post yesterday but forgot.
WEEK: 6 / Day 3 (Disregard last post. This workout was done yesterday)
Squats: 5 x 6 @ 100 lbs.
Bench Press: 5 x 6 @ 60 lbs. Darn the shoulder. It hurts again! Errrrr!
Rows: 5 x 6 @ 60 lbs.
Cardio: bicycling and 3.5 mile run
Macros: back to IF 16:8 since I ate so badly this weekend plus it's that time of month.
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Been out for a bit, not checking in. Summer always crazy it seems. Great to see everyone doing so well!
Still working on my hip getting back to normal. Had another adjustment on Sat, and stayed away from the gym until Tues. Got in and was feeling really good for a change. I have started doing some yoga stretches before hitting the weights and not sure if that is helping or it's the chiro, but going to keep both up.
Tues, May 31
Squat 5x5@155lbs
OHP 5x5@70lbs
DL 1x5@150lbs
Wed, June 1- trying to go 5 days a week and get some cardio in (which I just really don't like). Feel like a gerbil on a wheel....
General warm up, hopped on the treadmill and was done at 10mins.
Squats 1x10@45pds
1x10@65pds
3x10@95pds
Lat pull down
1x10@65pds
1x10@90pds
1x7@105pds (couldn't do anymore)
2X10@95pds
Leg press
3x10@145pds
2x10@165pds
Then finished off with 20 mins interval training on the bike, 2 mins rest 1 min balls to the wall.
Was fun!
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Hey Ladies! I was at the gym late last night and didn't get to posting. Here was my workout last night:
Week 3/Day 9/Total Weeks 3
Workout A - All Exercises Warmup: 1x5 45lbs
=== I didn't increase weight because I was nursing a slight wrist strain. But I was able to do these without much discomfort. It actually feels better today than it did yesterday.===
1.5 miles treadmill run, 5.3mph
5x5 squat 85lbs
5x5 bench 65lb
5x5 rows 50lb
Face pulls 5x10 50lb
Cable crunch 4x14 100lb0 -
Hi everyone! Hope you all had a relaxing Memorial Day weekend! I'm catching up for this week. My schedule got thrown off by being out of town on Monday.
@5minty - good to hear that you're healing well! Take your time getting back and listen to your body - it knows what's best to keep you well.
Week 6/ Day 18/ Total Weeks 6
Workout B (Friday before Memorial Day)
Squats
5x5 @ 125lbs
OHP
5/5/4/5/3 @ 80lbs. Was very tough. I tried very hard to make the lifts. I got a slight strain in my upper back/ neck area. I'm proud of my effort.
Deadlift
5x5 @ 170lbs. Started to feel very challenging!
Week 7 / Day 19 / Total Weeks 7
Workout A (Tuesday)
Squats
Work Set - 5x5 @ 130lbs. Lift went well, starting to really feel all muscles working.
Bench Press
Work Set - 5x5 @ 90lbs. Surprisingly well. Made all lifts with no issues. Kept good form, too.
Row
Work Set - 5x5 @ 110lbs. Got tougher towards the end. We'll see about this one. I'm working on learning to do a laying row.
Week 7/ Day 20/ Total Weeks 7
Workout B (Thursday)
Squats
Work Set - 5x5 @ 135lbs
OHP
Work Set - 5/4/5/5/4 @ 80lbs - 2nd time around and didn't make reps/sets. No worries, did better than last time.
Deadlifts
Work Set - 5x5 @ 180lbs
Made it. Very challenging. I remember when I liked to do more of these!
Was happy to get through it - but felt good.
Back at it on Saturday!! Will get my 3 days in somehow!0 -
Happy to see a very motivated group of strong ladies!
Deadlift 120lbs 1 X 5
OHP 47.5lbs 3 X 5
Assisted pullups0 -
@lwhayes , thank you and you are KILLING Strong Lifts! Keep it up girl, you deserve to be super proud of yourself!!!!
Week 7/Day 15/Total Weeks - 7
today's workout, SL A
Squat: 45lb 1x5, 65lb 1x5, 80lb 5x5
BP: 45lb 1x5, 75lb 1x5 (unghhhhh, shoulder not quite ready yet)! 70lb 4x5
Row: 45lb 1x5, 65lb 5x5
+
Skullcrushers 25lb BB 2x15
Shrugs: 2x25lbs 2x150 -
Good job Kerryatoon, Sixpacklady, Iwhayes, Isca_1, Dcresider, 5Minty!
My apologies if I missed anyone. Have a great weekend!
Week:7 / Workout: A /Total Weeks: 23
Deadlifts - 105 lbs 4x6
OHP - 46 lbs 5,6,5,5
Reverse Pullups - 4x6
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Hi guys. I think I typed up everything yesterday only my post disappeared. So here's my workout from yesterday.
Week: 6 / Day 3
Squats: 5 x 5 @ 105lbs.
Overhead Presses: 5 x 6 @ 50lbs. Managed to finish all reps and sets. Shoulder still twinges but doesn't hurt.
Deadlifts: 1 x 6 @ 145 lbs. Did fine with these
Romanian deadlifts: 5 x 6 @ 95lbs. Hamstrings a bit sore and love that feeling.
[Bench press narrow hold for triceps: 5 x 6 @ 45lb. bar. No soreness at triceps but my shoulders and back are pretty sore so that's a good sign.
Cardio: 30 minute hilly run
macros: Stayed within my macros. Once I conquer this, I know my weight loss will start showing.
weight: .5 lbs. loss.0 -
Thanks 5minty and DDHFree!
Week 6/ Day 21/ Total Weeks 6
Workout A
Sat workout
Squats
5x5@ 140lbs - went well. Breathing correctly really helps me complete these. They were challenging. Really feeling it.
Bench Press
5x5 @ 95lbs - surprisingly, completed sets with no issues. Felt good.
Barbell row
5x5 @ 115lbs - on last 2 reps of sets 4 and 5, very hard. Even though completed, feel like staying at this weight again.
Getting back to my Mon-Wed-Fri lift schedule, with 2 days of cardio next week. Certainly needed today as a rest day
See ya guys tomorrow.0 -
Iwhayes you are lifting some heavy weight. How long have you been lifting?
Dcresider congrats on the .5 lbs loss. Way to go girl!
Week:8 / Workout: A /Total Weeks: 24
Squats - 77 lbs 4x6
Bench Press - 65 lbs 6,6,5,5 (so proud to finally be able to bench 65 lbs)
Pendlay Rows - 65 lbs 4x6
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Good Morning Ladies! You are all so inspiring.. I'm gonna keep on keeping on!
I didn't get on here this weekend but here was my workout on Friday night: I'm increasing all my lifts! Had to move up less than 5lbs on OH Press but still managed to increase! My Deadlift kicked so much kitten!
Week 3/Day 11/Total Weeks 3
Workout B - All SL Exercises Warmup: 1x5 45lbs
1.0 miles treadmill run
5x5 squat 90lbs
5x5 OH Press 50lbs
1x5 DL 85lbs
Upright rows: 5x12 25lbs
Face pulls: 5x10 40lbs
Hanging Leg Raises: 5x10
Assisted Pull ups: 3x5 70lb assist
Assisted Dips: 3x8 70lb assist
My body is getting so much harder.. I'm loving this! Ready to destroy this week. Looking forward to the gym tonight!! 0 -
Do you know what I love about this group? I love that we are all determined and that we keep coming back. You are all inspiring.
WEEK: 7 / Day 1
Squats: 5 x 6 @ 110 lbs.
Bench Press: 5 x 6 @ 60 lbs. WTH! Shoulder felt fine today. I think I'll move up on Friday.
Rows: 5 x 6 @ 65 lbs. I decided to move on weights and these were pretty darn easy.
Cardio: bicycling and 20 min HIIT intervals on treadmill.
Macros: back to IF 16:8 for the week. Still at 1330 calories and adding my cardio back in so calories for the day is 1630.0 -
DDHFree- I'm a newbie. Started Strong Lifts 7 weeks ago at Mehdi's recommended levels. Before 5x5, I was doing DVDs with hand weights and kettle bells. I feel like I'm starting to reach my max on certain exercises. But, I committed to follow 5x5 pretty closely, only exception is with the HIIT cardio. I'm known for trying "to make a program better"
Week 8/ Day 22/ Workout B/ Total Weeks 8
I had the weeks wrong in my last post.
Squats - 5x5@ 145lbs - went well. Felt strong today. Really focusing on form and breathing.
OHP - program deloaded me after 2 failed attempts at 80 lbs.
5x5 @ 70 lbs.
Deadlifts - 5x5 @ 190lbs Yep, 190lbs! It was really hard today! I really don't know if I can do 200lbs. But, I'll give it a try and do my best. I remember when I wanted to do more sets of DLs ... those were the days!
Warm-up - did the progressive weights recommended by the program. Planning to try the Agile 8 warm-up next time.
I love this group. I learn so much. And, there is so much to learn!
Will take my half-way measurements and photos this Sunday. I have to work Saturday.
Take care all!0 -
Hi ladies! You are all doing so good!!! Major props to each of you
Week 4/ Day 12/total weeks 4.
I ate on point today, nailed my macros. Tonight's workout: running felt pretty amazing.. Getting better and better. Upped my weights too!
Workout A
Jog 1.5 miles 5.2 mph 170cals
Squats 5x5 95lb
Bench 5x5 70lb
Barbell row 5x5 55lb
Accessory lifts:
Face pulls 5x10 60lb
Cable crunch 4x12 100lb
Assist pull ups 79 lbs lifted 3x5
Assist dips 79 lbs lifted 3x80 -
Good job Kerryatoon and IWhayes820. You are both killing it and I'm trying to catch up.
Today's cardio workout: light 40 minute run plus commute to and from work by bike about 44 minutes total.0 -
Good job all of you!!
Squat 85 lbs 3 X 5
Bench 57.5 3 X 4
DB rows 22.5 3 X 80
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