M(ar)uch Lifting is good for you!
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deadlift - 2x10 @ 135, 1x8 @ 175 and with belt 1x8 @ 195
stiff leg deadlift on step - 2x8 @ 145
yates row - 2x8 @ 75
cleans - 2x8 @ 55
one arm db row - 2x12 @ 30
wide grip lat pulldown - 2x10 @ 60
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Active rest day did a 1.5 mile hike with my 20 pound pack aka baby. Excited to try and complete my squats tomorrow5
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-13X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Still above freezing! Today I am taking a minimum of 2 - 2 mile walks.4 -
@SarahMorganP Following up with an ENT sounds like a good idea. Those headaches sound miserable!
@NKoz82 Wow, that's a quick progression to already hit 135 on squats!
Made it back to the gym today and my back is feeling much better. I got a massage on Friday which hurt like hell but also felt good (holy IT band, Batman). I actually walked out with a membership so I'll be making it part of my overall self-care plans, as long as I can afford to.
Out of an abundance of caution, I lowered the volume on a couple of the lifts today. I also spent the weekend obsessively watching videos on proper deadlift form, so I'm feeling good about going back to those on Weds. For today:
Squats 3x3 @ 150. The lower volume made these very manageable, and I really focused on glute activation. I may try to up reps by one each time I do them this week so that I end at 3x5.
Benchpress: 1x5 @ 80, 4x5 @ 82 with the skinny bar. Skinny bar flew up even with the heavier weight--search me why it matters so much. It's definitely a heavier bar but works so much better for me for upper body.
Wretched rows: 3x5 @ 102. I mathed wrong, this should have been 97 but I was lazy and didn't feel like changing the weights once they were on the bar.7 -
tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
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SL yesterday and today. Yesterday was not a good day, felt very tired (cleaning all day Saturday and late n'aimer night). Couldn't make it through any of the sets and could only think about crawling in a corner and sleep.
So went back today after loading up on brown rice and chicken and it all went much better:
Squat: 5 37.5kg - up to 40kg next time
Bench: 5 x 27.5kg - first time at this weight and felt good
Rows: 54454 x 32.5kg - still heavy not sure my form is ok, will have to watch some more videos.
Also strange new guy at the gym. Think he's a pensioner and has lots of time in his hands and is much too social to my liking. He was waiting for the squat rack so sat behind me during my entire workout just waiting and staring (and I'm sure he didn't get my best view2 -
tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
I am no expert, but I think that if you can do less at a higher weight... there's nothing wrong with that. What's the overall goal?
Has anyone here done a bulk cycle while using SL 5x5? (Rest day for me - busy with kids).2 -
Apparently if you post a message from you phone and include a smiley everything that follows the smiley is not posted. 2nd time this happened.
Anyway I was not happy with him just sitting and staring there.1 -
All of you ladies are killing it this weekend! So excited to be on this journey with all of you.
@Stella014 Creepy guys at the gym
@jowaring Sounds like you could also keep it at 118 and add on sets until you get them with good form.
StrongLifts day! Week 5 workout 1.
5x5 squats 110 (WU: 1x5 45, 1x5 65, 1x5 95)
5x5 BR 75 (WU: 1x5 65)
3x5,2x4 BP 65 (WU: 1x5 45)
So finally I have surpassed my original squat max (3x8 105). I did 6mo of bodypump and mayybe 4 barbell workouts with my weightlifting coworkers (where I figured out my maxes) to get comfortable with the movements and logistics before starting SL. I feel good, yet I wrongly assumed it would have been easier to pass my squat max. I guess I spent a lot of effort practicing in the first few weeks and recovering from fatigue from weightlifting consistently in the last few weeks.
Today I had my first BP fail in the gym on my first try of 65 lbs! I guess this is for all the years I have neglected my upper body.
I practiced the BP roll of shame which was a video @fanncy0626 posted awhile ago. It was super useful, thanks for posting it! One of the guys who I saw doing pushups with two 45lb plates on his back and benching 2x my squat commented that he could help spot me. It was super nice but also left me feeling a bit inadequate. I got it together and tried to finish strong. I didn't realize you are supposed to wait 5min after a failure. Will definitely do that next time.
Definitely think after this week I'll decrease to 2x a week and 1x of bodyweight/calisthenics. I'm thinking pushups, assisted pullups, and jumpsquats onto a bench. Any recommendations?6 -
Bleh.
I'm cutting so I didn't feel quite as strong. Cut back to 70 lbs on deadlift. (2 x 5). I did try it at 100 lb but did 1 x 4 instead of 1 x 5.
I could do 70 lbs on barbell row though (5 x 5).
And - my left hip/left lower back hurt! It had started sometime after my Sunday run - I felt great after the run but after I sat for awhile and stood up, I felt some pain, but it went away.
Well, until I was straightening up after the deadlifts. BAH!
OHP felt a bit weak - still at 30 lb. also did 5 x 5 @ 12.5 lb dumbbells
Squats - up to 5 x 65 lb and could have done more, with my form much better. Took off my shoes and it was a big help! But was worried about the hip so didn't go higher.
I'm not sure if this problem is from the hip (gluteus medius) or lower left back. Or maybe piriformis or SI joint? Will have the sports massage peeps figure it out. Pain is just behind my hipbone (trochanter) and goes down and back from there. Also up into the lower left quadrant of my back.
And I saw a guy deadlifting 405 lb. I know there are folks on these boards who do more, but you don't tend to see those folks at my gym.3 -
Keep it up, everyone! Happy spring
I'm back at school (aka where my gym and doctors are) after spring break spent resting with family. My plan is to do bench and OHP in the gym Wednesday. They are also doing free body fat testing Wed and I'm curious so I will go. Second chiro appointment is Friday, hopefully they give me the go-ahead to try to get back into leg workouts.4 -
@jen_092 I would def get body testing. It costs $60 at my gym.0
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amyinthetardis1231 wrote: »Skinny bar flew up even with the heavier weight--search me why it matters so much.
stronger grip? i go the opposite way: i could probably match fingertips with all the men in t-space, and overmatch about half of them. i have huge hands for a person my size, and i'm useless with mr t's special skinny bar that a lot of his women lifters do better with. i just can't get my hands solidly closed around it.
i fixed my bike puncture yesterday and it was just a puncture instead of a rotted tube or a massive npatchable blowout, so that was good. on the other hand, after i put the tire back on, there was still a little part of the bead sitting up on the rim (instead of being all the way down inside it). so that was bad. like a little hump or bubble in the tire's circumference. i rode up to the gas station yesterday and inflated it properly, and i was hoping that would settle it all the way in with the added pressure, but nope. flumpawhumpbump all the way in to work. on top of that, i may have borked up the alignment of my front wheel a bit, so the ride in was under mild braking drag the whole time
still, i got to work and got back up the hill in not that far off my regular time. went and did 5x10@105 deadlifts once i got to the top of the hill. i was feeling pretty fat and sassy with myself and my life before that, but 50 deadlifts has a way of taking some of the bounce out of you.
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Katiebear_81 wrote: »tonights workout
squats 55532@118lbs. the first 3 sets were fine but by set 4 i started feeling my lower back doing all the work and was scared of hurting it more.im thinking of moving to 3x5 instead of deloading.does 118lbs seem too low to move to 3x5?
bench 5x5@67lbs.finally finished all sets.
rows 5x5@73lbs.
I am no expert, but I think that if you can do less at a higher weight... there's nothing wrong with that. What's the overall goal?
Has anyone here done a bulk cycle while using SL 5x5? (Rest day for me - busy with kids).
its happened the last few sessions since moving up from 100 lbs, the first 3 sets go ok then my legs get tired and I'm leaning forward too much and my back starts doing the work. My overall goal is to get stronger and lose some body fat and then try to build more muscle.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
50°F yesterday and only half of that this morning! I am still walking! Getting ready for the first of my 2- 2 mile walks. I just have to dress warmer!
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@canadianlbs I'm sure you're mentally fat and sassy, knowing you worked hard and accomplished much. Great job!
@jen_092 is that hydrostatic or DEXA?
Good jobs in general!
Owww! My back is killing me (moved up in weight on barbell rows and rep number on lat pulldowns. Plus I hurt my left hip/lower back AGAIN! all I ask is to get stronger, is that too much to ask??
At least the back soreness is DOMS. that's the good news.
I'll ask my sports massage therapist if I should come in while the area is still sore or if I should wait. Perhaps if he works around it, something connected to the area can be helped and that in turn will help.0 -
@lkpducky congrats on moving up your rows and pull downs! Sorry to hear about your back and hip though! I hope you find out what is going on. The sports therapist should be able to let you know what is going on. Probably a good idea to go in.1
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Bleh.
I'm cutting so I didn't feel quite as strong. Cut back to 70 lbs on deadlift. (2 x 5). I did try it at 100 lb but did 1 x 4 instead of 1 x 5.
I could do 70 lbs on barbell row though (5 x 5).
And - my left hip/left lower back hurt! It had started sometime after my Sunday run - I felt great after the run but after I sat for awhile and stood up, I felt some pain, but it went away.
Well, until I was straightening up after the deadlifts. BAH!
OHP felt a bit weak - still at 30 lb. also did 5 x 5 @ 12.5 lb dumbbells
Squats - up to 5 x 65 lb and could have done more, with my form much better. Took off my shoes and it was a big help! But was worried about the hip so didn't go higher.
I'm not sure if this problem is from the hip (gluteus medius) or lower left back. Or maybe piriformis or SI joint? Will have the sports massage peeps figure it out. Pain is just behind my hipbone (trochanter) and goes down and back from there. Also up into the lower left quadrant of my back.
And I saw a guy deadlifting 405 lb. I know there are folks on these boards who do more, but you don't tend to see those folks at my gym.
My recent hip stuff has felt better after I get into all the sore bits in my glutes with a lacrosse or floor hockey ball.
Tonight is gym night! Yay! Still on modified squats, and will probably pull the deadlift back to 65 lbs. I see the physiotherapist again tomorrow... so we'll see how I feel tonight after the workout, and what she says tomorrow.3 -
canadianlbs wrote: »amyinthetardis1231 wrote: »Skinny bar flew up even with the heavier weight--search me why it matters so much.
stronger grip? i go the opposite way: i could probably match fingertips with all the men in t-space, and overmatch about half of them. i have huge hands for a person my size, and i'm useless with mr t's special skinny bar that a lot of his women lifters do better with. i just can't get my hands solidly closed around it.
I'm wondering how much it relates to grip strength--I'm only 5'4 and have pretty small hands, so the skinny bar definitely fits into my hands better--and how much may be that the bar seems to have a different balance? I'm not sure if it's any longer than the standard ones, but the balance of the weight feels different, which may also affect how it feels going up. If I see my trainer this week I'll ask him about it.
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SL day off! Ran a quick 3mi.2
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its happened the last few sessions since moving up from 100 lbs, the first 3 sets go ok then my legs get tired and I'm leaning forward too much and my back starts doing the work. My overall goal is to get stronger and lose some body fat and then try to build more muscle.
if you're getting through those first sets okay - not having to grind them to get them done, then taking a longer rest after the third one might make a difference. i tend to blow off the rest-between part, but when the weight gets heavy enough to deplete all your immediate resources, it can make a real difference.
so i'd try that and see if an extra minute or 30 seconds is enough to make you feel fresh again for the fourth and fifth sets. there's some rule of thumb somewhere about how long is a sign that you're probably ready to go 3x5 or make some other change, but i forget what the number is.3 -
Squat day with a little upper body accessories, gym was packed so had to switch around a little.
squats - 2x10 @ 45, 1x10 @ 95, 1x10 @ 135 and belt 2x5 @ 165
overload - 235 at count of 20
single leg curl - 2x10 @ 40
tricep overhead extension - 2x12 @ 30
tricep pushdown with rope - 3x12 @ 50
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'nother massage/joint mobilization session to follow up on my wonky s.i. confirmed what i thought: it's better but it's not quite there yet. never thought the day would come where i'd let some random guy mess around with my sacrotuberous ligaments, but you live and learn.
we're both excited about the improvement and i'm personally excited about going to the gym tomorrow and retesting my new improved bum.2 -
canadianlbs wrote: »its happened the last few sessions since moving up from 100 lbs, the first 3 sets go ok then my legs get tired and I'm leaning forward too much and my back starts doing the work. My overall goal is to get stronger and lose some body fat and then try to build more muscle.
if you're getting through those first sets okay - not having to grind them to get them done, then taking a longer rest after the third one might make a difference. i tend to blow off the rest-between part, but when the weight gets heavy enough to deplete all your immediate resources, it can make a real difference.
so i'd try that and see if an extra minute or 30 seconds is enough to make you feel fresh again for the fourth and fifth sets. there's some rule of thumb somewhere about how long is a sign that you're probably ready to go 3x5 or make some other change, but i forget what the number is.
Thanks,I'll try the extra rest in between sets.im only 5 lbs off squatting my bodyweight.im starting to not look forward to doing them and am getting bored tbh.i put my numbers into madcow and liked the look of the different rep and weights days. I've been doing stronglifts since last July and am increasing weight so slowly now . especially with ohp and bench. What made you switch to wendler?2 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 3
Russian kettle bell swing-10X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks today.
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So, the free body fat test was a skin caliper test method. Any insight about that? I came out to 21.9% which seems about right based on example photos I have examined in the past. I will go back in a few weeks to test again.
While at the fitness center I did 3x6 dumbell bench press @ 40 and 2x5 fixed barbell OHP @ 30 then 1x5 @ 40. After over two weeks off, this is about a 20% deload in weight and it felt heavy.3 -
@jen_092 I hear the calipers are a decently accurate approximation. Not as definitive as the body pod or DEXA (gold standard) but much better than inches and those fat percentage scales for sure.
Strong Lifts day!!
It was a day of failed reps for sure.
55455 Squats 115 (WU: 1x5 bodyweight, 45, 65, 95). I was shocked to miss a rep. I had adjusted the power rack for my height and I was SUPER glad I did. Waited 5min and tried to finish strong for the last few sets. Definitely going to consistently start using the power rack from now on.
54455 OH 50. Consider this progress. Hopefully soon I can nail all the 50lb presses.
Was supposed to DL 155. Warmed up with 1x5 85, 105, 135. Only got 1 rep of the 155. Deloaded to 145 and still couldn't do it. Decided to call it a deload day for the DL with my 135 set. Will now be adding only 5lb increases for the DL now.
I think I'm going to also start increasing the weights every other day or every week rather than every workout now.3 -
Today's workout
Squats 1x5@45,85,3@106 then 3x5@118lbs
Ohp 1x5@15,40 then 5x5@50lbs
Deadlift 1x5@85,105,128 then 1x5@150lbs.
Bulgarian split squats 30 each leg.
Decided to drop to 3x5 on squats,it feels like a low number to drop on tbh but I'm struggling with the last 2 sets.wasnt sure whether to deload or drop sets.3 -
Finished the accessories from yesterday even though had a headache, worked all morning and hadn't eaten much. It went okay at least.
single leg press 3x12 @ 20
hack squat calf raise 2x20 @ 90
wide grip bench 2x10 @ 45 paused 1x10 @ 50 and regular 1x10 @ 50 (think I like pause better on wgb than cgb)
preacher curl 2x10 @ 10
leg extension 2x10 @ 60
cable kickback 3x12 @ 22.5
walk treadmill 4 incline 3 speed for about 25 minutes then bit of a cool down
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