M(ar)uch Lifting is good for you!
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@Katiebear_81 @krokador Thanks for the advice! Definitely not feeling bench/rows consistently but bet that will change within 1-2 weeks. OH are already murdering my shoulders at a lighter weight lol.Yesterday was SL day off and have been reading that a lot of people get good result combining it with running. So did a treadmill run and was able to do 5.5km (which is 3.4miles).
It seems like most hardcore weightlifters recommend against >20min of cardio because it "burns off all the muscle you spent hours trying to build". But I think quite a few of us here run and walk on our off days and do just fine. Plus light exercise helps muscle recovery.2 -
Forgot to share my good news - I'm done with physiotherapy for my shoulder! It no longer bothers me aside from a slight stiffness if I try to reach for the top-middle of my back. The PT noted that I was doing fine and asked me how I felt.And if you're not quite "feeling it" (a lot of people don't, it seems), pause the weight up when it's at the top of the movement (it probably won't touch your chest, but your elbows should be a smidge past 90 degrees and bar should be somewhere between nip-line and belly-button) for 1-2 seconds before you control the weight down.
Feeling it in the back, you mean?
I have the problem where if I'm at a given weight and I feel my back working, that weight is easy. Then I move up 10 lbs and my arms tire before my back does, Like my arms are doing the work and my back isn't.
You could try moving the weight up in smaller increments, and also, I have personally found I respond best to slightly higher reps with the rows than I do with the other big lifts, so that could be something worth looking into.
The other thing is, if it feels like your arms are doing the work, it either means your grip is weak(er than your back), or you're not really initiating the pull from the right place: you may be compensating because the weight is actually too heavy by engaging your arms into the lift. You can try using straps to see if taking grip out of the equation makes a difference, or doing that lighter weight but for a few more reps (try 8-10) and see if your arms try to take over the same way they do when the weight is heavier. (You might notice also that your body will have a tendency to try to use momentum to get the weight up as you fatigue. A little bit of that "body english" is okay, but try to keep it to a minimum).
If it all comes back that it's really the weight being a bit too heavy, adding in a slightly longer pause and controlling the eccentric might just be what you're needing to make it challenging enough without losing the proper lat engagement?2 -
SL today
Squat 1x5 20kg - 1x5 30 kg 5-4-4-5-5 35kg - felt wobbly so another few weeks here I think
Bench 1x5 20kg - 5x5 22.5kg. Felt good but when I tried to go up with 2.5kg last time I just couldn't lift the bar more than a couple of times.
DL: 2x5 40kg / 2x5 47.5kg
Should have done rows today but forgot my phone so couldn't check. Tried some sumo deadlifts too for the first time too and liked it so will be adding this I think. Did some step ups and glute bridges while waiting for the equipment and ended with leg press 3x8 127kg
Will try to do 5k tomorrow. Don't see myself as a hardcore lifter yet4 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-34X 10 X 30
40lbs loss by May 27th Challenge
Very short walk again today! 30 minutes on hotel treadmill!
I was excited to see a 0.6 lb loss! Yes, I brought my scale with me!1 -
You could try moving the weight up in smaller increments, and also, I have personally found I respond best to slightly higher reps with the rows than I do with the other big lifts, so that could be something worth looking into.
The other thing is, if it feels like your arms are doing the work, it either means your grip is weak(er than your back), or you're not really initiating the pull from the right place: you may be compensating because the weight is actually too heavy by engaging your arms into the lift. You can try using straps to see if taking grip out of the equation makes a difference, or doing that lighter weight but for a few more reps (try 8-10) and see if your arms try to take over the same way they do when the weight is heavier. (You might notice also that your body will have a tendency to try to use momentum to get the weight up as you fatigue. A little bit of that "body english" is okay, but try to keep it to a minimum).
If it all comes back that it's really the weight being a bit too heavy, adding in a slightly longer pause and controlling the eccentric might just be what you're needing to make it challenging enough without losing the proper lat engagement?
The smaller increments at higher reps, and longer pauses concentrating on my back squeezing, sound like the way to go. Next time I'll go with a slightly lower weight and go slower, squeezing my back near the top of the lift. When the weight is lighter, my arms don't take over. Thanks!
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The smaller increments at higher reps, and longer pauses concentrating on my back squeezing, sound like the way to go. Next time I'll go with a slightly lower weight and go slower, squeezing my back near the top of the lift. When the weight is lighter, my arms don't take over. Thanks!
once i got my own shoulder sorted out, one of the things that really helped me with rows was the 'discovery' of that shoulders-back cue. you might have heard it for deadlifts, and maybe bench/press, but for me it was basically the same movement that all my shoulder-physio was about, so it translated well once i had the hang of it. that's when you engage everything that pulls your shoulderblades 'down' your back and in against your ribcage and stabilizes the hell out of it in that position. and THEN you pull.
when your shoulderblades are properly set, it gives nice strong parameters for the way your arms move. it really focuses all the effort into your lats, because lats basically are what make your upper arms move. and i guess when you set all the other little muscles that play a role in the motion, that leaves nothing but your lats to do the work of a row, because all the little ones already have their hands full with the shoulderblade thing.
in other words, ime rows really benefit from the same 'shelf' in the upper back that you try to get when you're benching or doing overhead press. and yup, as soon as the weight is too heavy for my stabilizers to stabilize, they start getting sucked into helping with moving the weight instead, and my rows have that unwieldy top-heavy feeling. lighter weights are definitely worth it for me, to let me get the feel that i'm looking for before i add plates.
sez me, who isn't consistent about doing rows anyway.2 -
Gym day! Looking forward to it. Squat/ohp/deadlift. The only thing that I'm going to be increasing today is the deadlift, the rest are not good enough lifts. But that's ok!
I'm looking forward to wearing my new shirt to the gym. It's from a concert I went to last night, it says "I'm having a record year", which is so accurate, as every time I increase weight, intake a new personal best. Ha ha.2 -
SL Day off. Ran 8.78mi this morning! Whoot! I officially started marathon training this week. My marathon is scheduled for end of July. I hope I can keep up with SL with the marathon training. My goal is to add 50lbs to my squats and 75 to DLs over the next 2 mo and maintain around there 2x a week until the marathon.4
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deadlift 2x8 @ 135, 1x10 @ 165 and 1x10 @ 185
stiff leg deadlift on step 2x8 @ 135
yates row 2x8 @ 75
wide grip lat pulldown 2x10 @ 60
one arm db row 2x10 @ 27.5
treadmill for 30 minutes at 3.0 incline
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Both squat and ohp were better today. Definitely stay at the same weight for one more round each and then re-evaluate. I think I'll need to add reps to my ohp before I can add more weight, unless I pick up some fractional plates soon.
Did some hip thrusters too. Tried to activate my glutes, but my abs are SORE. Normal, or was I doing them wrong?2 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 18X10X30
40lbs loss by May 27th Challenge
Walk daily! Still extremely cold so a short 2 mile walk today!
My keto diet has been going awesome! I lost another 0.8 lbs this morning!2 -
@fanncy0626 Congrats on the weight loss!! You are killing the keto diet!
Took another SL day off. My shoulders are killing me from the bench press. Only took 2 days for DOMS to kick in, haha. Did a 1h spin class today to recover. I lost 1.4lbs this morning, which is probably 3/4 water weight from my run yesterday. I did try to finish off 2L of water yesterday.
Anyone else have trouble getting enough protein? I've always been a carb heavy eater. Easier to convince myself to be vegetarian than to eat enough meat every day. Left to my own devices I get 50-60g protein each day. I'm trying to get it to about 100g. I've been adding 1-2 scoops of protein powder to my morning yogurt. Yesterday, I seasoned some rotisserie chicken with jerk seasoning and let it bake for an extra 20min and I'm trying to have 1-2 pieces for lunch each day.0 -
@chichidachimp thanks! You have done a great job with your weight loss as well! I have the opposite trouble you do with protein. I have to try not to eat so much meat! The day before yesterday I had 8 pieces of chicken and the toppings of cheese and meat off of two slices of pizza. Protein powder does help when you run short on hitting your macros.0
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chichidachimp wrote: »Anyone else have trouble getting enough protein?
always. and then when i do [according to some of the prescriptions out there] i feel kind of overkill-ish. i've got a stash of builder bars in the kitchen, and it just plain feels weird to eat a candy bar in the middle of the day that also happens to be another 20g of protein.
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I also struggle with protein. On a good day, I'll get like 70 or 80 grams. It's a constant struggle and I really should limit any whey since have the dairy allergy but oh well. I do what I can.
Today I combined upper accessory with shoulder day though skipped a couple of things on each one. Nice about the smaller upper body days is they can be combined a little if the week doesn't result in 5 days training at the gym.
10 minute warm up on elliptical
Push Press 2x10 @ 45 and 2x8 @ 65
wide grip bench press 2x10 @ 45 and 2x10 @ 55
db side lat raise 2x10 @ 10
bent over db raise 2x10 @ 5
tricep pushdown 3x12 @ 60 - had slight ache
face pull 2x12 @ 60
25 minute walk on treadmill, 20 min 3.0 incline on 3 speed
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I walked 7 miles yesterday (a little over 2 in the morning, around 5 in the afternoon - it's nice to have movie theaters within walking distance).
I took a short walk this morning and then used the arm crank ergometer for 35 minutes. Felt it because I hadn't used that in a few weeks. Then 5 sets of 12-16 pushups.1 -
chichidachimp wrote: »Anyone else have trouble getting enough protein? I've always been a carb heavy eater. Easier to convince myself to be vegetarian than to eat enough meat every day. Left to my own devices I get 50-60g protein each day. I'm trying to get it to about 100g. I've been adding 1-2 scoops of protein powder to my morning yogurt. Yesterday, I seasoned some rotisserie chicken with jerk seasoning and let it bake for an extra 20min and I'm trying to have 1-2 pieces for lunch each day.
There was a time where I tried to get 180g of protein per day. So much mean to eat O_o yeah, wasn't very sustainable. Somewhat recently I also tried to stick to 140-160g (ok, keep in mind I'm 200lbs, so I eat more than most of you!), but that required a 4th meal in my day, which made sticking to a certain amount of calories rather tricky, as well as limiting how much I could eat at meals, and making it extra hard to pack a decent lunch for work.
As it turns out, you really don't need *that* much protein. In my case, 120g or so seems to do just fine, and I get a little more freedom with it that way, too. Really, 0.75-1g per pound of lean body mass is more than enough. So if you're, like, 140lbs and have around 30% BF, for example, 75-108g of protein would be pretty okay, so you're probably really not that far from your ideal range. That's 3 big meals with 25ish grams. (1 protein shake, a nice chunk of chicken and a big italian sausage, for example). It's not *that* hard to fit in. Or you can add some legumes and nuts to snacks to boost the count up a bit and eat less meat. There's always tofu, soy stuff, adding pumpkin seeds to a salad, green peas and mushrooms and spinach actually pack a lot of protein per calorie. Oh, and don't forget cheese. Cheese makes everything taste amazing, on top of adding some proteins! (And possibly some fat, but a lot of people actually don't allow themselves enough leeway there, either, which is how it gets hard to get the protein in, because everything has to be extra lean).
If all else fails, you can buy granola bars with 10-11g of protein per bar now. It's not the very best thing to eat, but it works out in a pinch and comes out cheaper than protein bars, although that's also an option. Costco has choc chip cookie dough and brownie-flavored Quest-like bars for like 1$ a bar or so now (in canada it's like 23$ for a box of 18, so I would assume it's about a 1 for 1$ ratio in the states, but I could be wrong)
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Whew, 2 days to report (and holy crap I just finished lunch like 30 mins ago and it's already 3:30 PM O_o stoopid time change)
Yesterday was a nice set-up of 5 min "clusters" (do the reps together, rest a bit, switch arms and repeat)
- 1 arm kb hang snatch x5 @30lbs (got in 7 per side + 1 on left, and evened out on right cuz I always do)
- 1 arm kb hang clean & jerk x3 @35lbs (pretty sure I got the same number of rounds in as the snatch)
- 1 arm kb power clean x2, push press x4, swing x6. Did 7 rounds on each side with a 30lbs and added an extra round with 35lbs
Finisher was a 4 min AMRAP of TGUs, used 20lbs and got 16 total reps (same # of reps as last week, using 5lbs more = progress!)
Today was intervals (I always dread this one). 4 rounds of 30s work, 30s rest (going off of memory here so reps might be a bit off)
- 2KB front rack squat (2x20lbs) - 12/12/12/14
- Hand release push-ups - 12/10/9/9
- KB sumo deadlift high pull @40lbs x 13/14/13/15
- hanging knee tucks - 14/13/12/14
Then 5 rounds of 3 wall walks and 10 recline rows for time, which took about 12:15.
I'm drained. My legs were not happy. 2x20 for the squat was actually my last warm-up weight, but my left hip kept clicking and my quads have not yet 100% recovered from the jumps 4 days ago, so I went a bit easier on them. And I'm just 100% resting tomorrow because my body was being very difficult with me during my stretches today. It felt like a workout just staying in the positions. I think I'm tired.
Also, getting up at 5 tomorrow kind of means getting up at 4am and I'm just not ready to do that.3 -
I struggle with protein, too. I don't really cook. I worked my way up to nearly 100g these last three weeks.. and that's still not really enough. Here are some of my staples - they consist mostly of carb-like foods lol:
I rely on supplements like quest bars & chips, protein cookies & muffins, protein powder, but for the sake of cost try to limit to one of those things a day (all about 20g). Halo top ice cream for dessert helps (6g). I make a lot of homemade turkey and chicken chilli recipes in my slow cooker, which have 40g or so. Cheese sticks (7g) and Greek yogurt (15g) every day. Arnold makes protein bread 7g/slice, Barilla makes protein pasta for 10g, Special K protein cereal is 10g.
Things I want to do to help - I should add more eggs and milk to my diet. When I'm out of my deficit I'll eat more almonds. And finally, I've been meaning to try turkey or chicken jerky.
While I'm posting, I might as well add that I'm still not working out due to hip injury but it feels better. Chiro thought IT band syndrome, physician thought bursitis. I think, I just want to squat again!!4 -
Hi everyone, quite new here. I finished my 4th week of SL. I am new to a lifting program, but have been working out since Sep 2015 and lost 50lbs since then.
My current stats are
Squat - 85lbs
OHP - 50lbs
DL - 90 lbs
I will stay at these levels for another week or so, since it was hard to finish and I think my form suffered, especially with OHP. But I can tell I am getting stronger and I love it.
Today i took a HIIT class that I haven't taken in 4 wks (since I started SL) and I was actually able to do burpees (I could never jump back on burpees).5 -
one of those days when you're glad that you went. i'm going to suffer like crazy tomorrow though. sometimes lifting is just like drinking. you keep saying 'i should stop i'll be so sorry tomorrow' but you feel bulletproof so you keep doing it. and then sure enough, come tomorrow you are.
simple bbb day. i did 6x5 and then 2x10 deadlifts at 95 pounds. the 2x10 was some guy who asked me how many sets when i had done the first 30 reps, and i lost my head and said 'two'. so then i had to do the last 20 in only two sets.
post mortem:
i went back to the rippetoe rules and actually paid real attention to them. mainly, i actually followed the rule about DO NOT DROP YOUR HIPS. and i consciously did shins-to-bar and shoulders-back as two distinct, separate steps with my whole mind on that hip-height question.
i think my habit has been to grab the bar, drop the shins, sit back [shoulderblades behind the bar], and THEN try to get my hips up once the shoulders are back. so trying to do the 'loading' thing vertically, by re-lifting them. i'm not really sure why this is different, but i know a) it was more comfortable, b) my glutes had to work their heads off and my quads got to cruise, and c) for some reason locking out iwth the chest up was more natural too.
have to do more of them to really work out what becomes different, but i know i was pretty happy with them. my glutes are going to be killing me tomorrow though.
in between the warmup sets for deadlifts, i did rows just to kick in my lats. so that took me up to 3x5 at 75 pounds, which i'm quite happy about because i really liked my own form. for those who struggle with rows: mr t remarked a few weeks ago that i'm one of the 'rare' people he's worked with who have just the right body geometry to do rows without too much awkwardness. it's got a lot to do with your proportions, iow.3 -
Today's workout after warm up.
Squats 55542 @118lbs.started off well but could feel my form slipping and my back doing the work.
Ohp 5x5@50lbs.finally up from 47.
Deadlift 1x5@150lbs.
Bulgarian split squats,20 each leg holding 2 5lb weights.
I ordered a pick and mix box of protein powders from my protein.just tried the jam roly poly ,it's soo nice.
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@jowaring congrats on your OHP! Those are extremely difficult to advance on!1
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-36X 10 X 30
40lbs loss by May 27th Challenge
It's going to get to 20°F today! I am going to take two 2 mile walks today! Heading out for my first one right now! It's a very chilly 3°F but I will dress really warm.
I dropped another 1 pound yesterday! That is a total of 2.4 pounds in three days. And, I'm eating very well! The keto diet really melts the fat off of me!
I have officially lost over the 19 pounds that I gained due to my shoulder injury in October. It took 12 1/2 weeks to put on and 10 1/2 weeks to take off! I am now at my maintenance weight from that time. I am in the process of continuing on with the cut to eliminate a layer of fat.
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fanncy0626 wrote: »Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-36X 10 X 30
40lbs loss by May 27th Challenge
It's going to get to 20°F today! I am going to take two 2 mile walks today! Heading out for my first one right now! It's a very chilly 3°F but I will dress really warm.
I dropped another 1 pound yesterday! That is a total of 2.4 pounds in three days. And, I'm eating very well! The keto diet really melts the fat off of me!
I have officially lost over the 19 pounds that I gained due to my shoulder injury in October. It took 12 1/2 weeks to put on and 10 1/2 weeks to take off! I am now at my maintenance weight from that time. I am in the process of continuing on with the cut to eliminate a layer of fat.
Well done @fanncy0626, amazing weight loss!1 -
Great job with the loss, Fanncy!
And yes - I struggle with protein as well... but have not yet resorted to buying a box of bars. I only use the powder on work out days, as it is expensive and I am broke. Ha ha.
I've been noticing that my belly feels... squishy today... more than normal. Creatine? Too much salt yesterday? My on brain making stuff up?
Workout A for me today. I'm going to work out after I'm done at work. I am dead tired, though. My body feels ok (stomach muscles are sore but not dead), but I think either just the busy-ness of the weekend or day light savings time is kicking my *kitten*. But I will go. Or I will go to bed early and go tomorrow. I don't know. Ha ha.1 -
@fanncy0626 - that's really great!
I started IIFYM 3 weeks ago and am not really seeing the results I was hoping for. I'm eating 1925cal which feels too high and I'm not losing either on the scale or in size. But all I read is "trust the process". I think I'll drop some carbs and go to 1800 from tomorrow and see how that goes.
No problem getting the protein, I hit 125/day without too much trouble: Greek yoghurt, meat/fish/eggs for lunch and meat/fish for dinner and a protein shake (made with milk) and have just discovered Quest bars so that'll be a good addition.
yesterday: 5k run
today: SL
squat: 5x5 35kg
deadlift: 1x10 40kg 2x5 50kg (+some sumo DLs)
OHP: 2/3/3/2/2x 22.5kg - feels so heavy!
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Back after a luxurious 5 days off, haha. I feel like it took a long time to get warmed up--one hour shouldn't make that much difference, but the whole DST thing throws me every single time. Still, got a decent workout in even if I didn't really progress my weights much.
Squats: 3x5 @ 145. Still hard but better than last time, overall. Probably missing depth slightly on a few reps but not good morning-ing to get up. One more day at 145 and then I'll think about trying 150.
Bench press: 5x5 @ 77. Felt pretty good, same weight as last time. Smallest plates in my gym are 2.5 so 5 lb is getting to be a lot to progress for upper body. I may try 82 next time though and see how it feels.
Wretched rows: 5x5 @ 92 lb. Heavier weight actually seems to feel a bit better; maybe it forces me to use my back more instead of my arms? Also, @canadianlbs, I like your Mr. T. He makes me feel better about hating rows, hah!3 -
amyinthetardis1231 wrote: »I like your Mr. T. He makes me feel better about hating rows, hah!
i like him too. he's good at pragmatism about people's different bodies and preferences.
stopped at the gym on my way home to do bench press. this is 5's week, so i guessed at my current training weight and chose 55/65/75 for my sets. concentrated on doing them s-l-o-w and c-on-trolled all the way, because i was watchign the upl raw nationals or something last night, and duhhh. bench press doesn't start from the top down. plus, i know i've developed this lazy habit of just letting the eccentric happen on all of the lifts.
except squats. since i've actually f'd myself up a little bit doing that with my squats, i've quit there. deadlifts less of a problem, and rows don't really count. so now trying to quit the same habit for press and bench too.
thinking about a switchup where instead of doing 5x10 in between times to accessorize bench, i do exactly the same weights for the same reps, but with rows. idk. thinking about it, that's all. i still like the idea of letting my rows set the upper limit of how much i let myself bench, so as to avoid that whole internal-rotationy look.
i could just be dicking around, but on the same principle with ohp coming up on friday, i did NOT do 5x10 sets of overhead press. i used a 'serious' weight and did 3x5 on ohp's own mirror-image exercise, i.e. cable pulldowns. that was sort of interesting, actually. i never have tried to be serious about pulldowns for very long because heavy work there tends to tweak my shoulders.
so i've been using 27.5-ish for sets of 8-12 when i do them, for idk how long. because that was originally my weight where you know sheepishly that you're right in the ego-lift zone where the whole gym can see you really ought to drop 2.5 pounds and just use good form. but today i did it more like a 'real' lift, and turns out i'm perfectly comfortable doing 5 reps with ten pounds more than that. with good form
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Today's workout after warm up.
Ohp 5x5@50lbs.finally up from 47.
Congrats on the OHP PR! That's so awesome!
Thanks for all the great advice on protein sources guys! I love cheese and pumpkin seeds. I should definitely include more of them in my diet.
Starting my first workout of week 4!
Squats 5x5 100 (WU: 2x5 45, 65, 85) I'm still trying to prevent front leaning.
OHP 5x5 45. Tried 50lbs and could only do 1x3 or 1x4. Sticking with this weight for now.
DL 1x5 135 (WU: 1x5 65, 90, 115). Going to stick with this weight for a week or 2.
Seems like I should repeat these exact weights on Friday and see if they get better. Guess my noobish gains are slowly coming to an end. I followed up with a 4mi run.2
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