Stronglifts 5x5 for Women

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May the gainz be with you (May workout thread)

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  • fanncy0626
    fanncy0626 Posts: 7,108 Member
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    Stronglift Rest Day

    Kettlebell Swing
    Goblet squats-6X5X 35
    Russian kettle bell swing-28X10X 35

    40lbs loss by May 27 Challenge
    30 push-ups

    May Move Your *kitten* Challenge
    I will take at least one walk today.

    Move More Sit Less Challenge
    Working on a Bucket list goal of recomposition.

    Keto/LC 4 Week Challenge April 23rd - May 20th
    Day 23/28 I am focusing on staying within my macros!
  • klrenn
    klrenn Posts: 245 Member
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    Today is a rest day for me, but yesterday was a good workout. I'm doing 3x5 on my lifts at this point, and starting to have to deload. Squat 105lbs (I had failed 115 3 times) OHP 55lbs (I failed 60 3 times) deadlift was 175, but I only got 3 reps...still super happy with that because I haven't lifted that heavy in over 6months...and I can tell my glute injury truly is healed because it felt really solid :)

    I was totally exhausted after those deadlifts, though! Still really tired today, but not sore at least.
  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
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    I'm back! Haha. I missed 3's after my first workout last week due to catching my toddler's stomach bug, so I just decided to repeat the week instead of trying to make up days.

    Squats: 1x3 @ 110, 125
    1x5 @ 140

    Deadlifts: 3x6 @ 105

    Lat pulldowns: 3x10 @ 45/side (if I read correctly--felt super easy so I may have misread the machine)

    Hanging knee raises: 3x10

    Bonus: My deadlift calluses are coming along nicely :tongue:
  • fanncy0626
    fanncy0626 Posts: 7,108 Member
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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
    GobletSquats- 3X5X35
    Russian Kettlebell Swing- 16X10X35

    40lbs loss by May 27 Challenge
    30 push-ups

    May move your @$$ Challenge
    I am going to take 2-2 mile walks today.

    Move More Sit Less Challenge
    Working on my spring cleaning today!

    Keto/LC 4 Week Challenge April 24th-May20th
    Day 24/28 drink water and stay within carbs!
  • krokador
    krokador Posts: 1,794 Member
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    Whoops? I skipped lunges today >_>

    Power clean 65x5, 75x3, 85x2, 95x1
    then EMOTM x8 singles at 102.5lbs

    Bench 45x8, 65x5, 85x3
    95x5, 107.5x3, 120x4

    P. Row 45x6, 55x5, 65x3
    85x5, 97.5x3, 110x6

    so far have made my rep goals on all AMRAP lifts except rows. But pendlay rows get tricky on heavier sets and I'd rather do less reps with solid form than start swinging the weight around.

    Finished up with 5 rounds/arm of the complex (no setting the weight down) for time of:
    - single arm KB deadlift x12
    - single arm hang power clean x9
    - single arm shoulder to overhead x6

    @40lbs. Yes, that is a total of 120 deadlifts, 90 cleans and 60 push presses. In 12:20. Whew!

    But yeah, ran out of time for the lunges ladders. I'll either do them tonight, or tomorrow morning during my mobility work. I never did go for that run yesterday, tho. Needed moar sleeps.
  • jowaring
    jowaring Posts: 145 Member
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    Today's workout after warm up.
    Squats 1x3 @75,87 and 100lbs
    5x10@55lbs
    Calf raises 5x10@ 55lbs.

  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
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    Upper body focus today:

    Bench press 1x3 @ 62, 72
    1×3 (+2) @ 77

    OHP 3x10 @ 45 lb (empty bar)

    Two handed kettlebell swings 1x20 with 20 lb bell, 2x20 with 30 lb bell

    Seated ab twists with 20 lb KB 1x10, 2x10 with 12 lb bell
  • fanncy0626
    fanncy0626 Posts: 7,108 Member
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    Stronglift Rest Day

    Kettlebell Swing
    Goblet squats-6X5X 35
    Russian kettle bell swing-30X10X 35

    40lbs loss by May 27 Challenge
    30 push-ups

    May Move Your *kitten* Challenge
    I will take 2-2.5 mile walks today.

    Move More Sit Less Challenge
    Spring cleaning project for today!

    Keto/LC 4 Week Challenge April 23rd - May 20th
    Day 25/28 I am focusing on staying within my macros!
  • jowaring
    jowaring Posts: 145 Member
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    Today's workout after warm up.
    Bench 3x3@45 50 and 57lbs then 5x10@ 34lbs.
    Rows 5x10@42lbs.
    Barbell curls 3x10@20lbs.
  • krokador
    krokador Posts: 1,794 Member
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    Went for a run at lunch! ~1 miles, no idea how long it took. Then I tacked on like 7-8 short sprints with ~30-45s recovery in between. I feel better than I've felt about running in a long while now! :D

    Sometimes no plan is the best plan :)
  • tiffanylacourse
    tiffanylacourse Posts: 2,985 Member
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    Got my workout in this morning. My 5th StrongLifts workout. Feeling very proud of myself. Had my first failure today.

    Barbell Squat 65lbs 5x5
    Barbell Bench Press 55lbs 4x5, 1x4
    Barbell Row 55lbs 5x5
    Barbell Glute Bridges 50lbs 3x10

    Have a question for you lovely ladies. When should I start adding in warm ups? And how many should I do and at what weight?

    Thanks!
  • fanncy0626
    fanncy0626 Posts: 7,108 Member
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    Stronglift Workout A
    Squats-1X5X 55/65/75/85, 5X5X 90
    BP-1X5X 45/55/65, 5X5X 75
    BR-1X5X 85

    Kettlebell Swing
    Goblet squats-3X5X 35
    Russian kettle bell swing-16X10X 35

    40lbs loss by May 27 Challenge
    30 push-ups

    May Move Your *kitten* Challenge
    I am going to mow my lawn today. Usually 7 miles of walking.

    Move More Sit Less Challenge
    I am packing and preparing for our vacation to Chicago. We leave tomorrow!

    Keto/LC 4 Week Challenge April 23rd - May 20th
    Day 26/28 focusing on a successful finish! Really a successful start to a healthy way of eating!
  • krokador
    krokador Posts: 1,794 Member
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    tiffanylacourse wrote: »
    Got my workout in this morning. My 5th StrongLifts workout. Feeling very proud of myself. Had my first failure today.

    Barbell Squat 65lbs 5x5
    Barbell Bench Press 55lbs 4x5, 1x4
    Barbell Row 55lbs 5x5
    Barbell Glute Bridges 50lbs 3x10

    Have a question for you lovely ladies. When should I start adding in warm ups? And how many should I do and at what weight?

    Thanks!

    My approach to it is that I will always do some form of full body warm-up either way. Jump rope or jumping jacks, bodyweight squats, push-ups, lunges with reaches, supermans, and all other kinds of good stuff. Then I'll do something a little more specific to what I'm about to do, then work up to my work weight usually starting with just the bar (or 75-95lbs on the deadlift).

    So in your case, it might be good to add in 1 set of 5 with 45lbs, and maybe a set of 3 with 55 on the squats, just to get into the groove. The higher the weight, typically, the more ramp up sets you'll need (to a certain degree, then you'll also increase the jump in weight eventually). But don't fatigue yourself with them, either.

    Hope that helps?
  • krokador
    krokador Posts: 1,794 Member
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    Simple set-up today. I'm low on sleep and it's so hot and humid here, so I went in with a one track mind to get s*** done.

    Kneeling jumps e20sx3min (~ 4' off the ground? 25 & 15lbs bumpers + an ab mat. Not super explosive today tho)

    Deadlift 75x5, 95x5, 115x3
    140x5, 157.5x3, 175x12 (caaaardioo! lol)

    superset w/
    OHP 35x5, 45x5, 50x3
    62.5x5, 65x3, 72.5x8

    fell short of my rep goal on OHP (was a 9, boo), but considering how lightheaded I was feeling at the end of that set, I'll take what I can get.

    Then I did that ladder of lunges I'd skipped. 58 reps total (now that's improvement!), and in the same fashion, did a ladder of band-assisted pull/chin ups. I think I got 31 total.

    And that was it for today. Debating making tomorrow just a mild hypertrophy/accessory day and skipping the intervals. My lower back needs a break, at any rate.
  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
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    Squats 1x3 @ 110, 125
    1×3 (+3) @ 140

    Deadlifts 3x8 @ 100

    Assisted pullups 2x5 @ 80 cw, 1x3 @ 75 cw

    Kettlebell ab twists 3x10 each side with 12 lb KB
    Ab hold holding 12 KB for 30 sec
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    mafia game is over, finally. think it took close to three weeks and i gave up all pretences of staying normal in the first couple of days. didn't eat much, didn't grocery shop, slept five or six hours a night, very little lifting and most definitely none of the mobility/body work stuff. so i went back to the gym for the first time today and yeah, i have really lost strength. i did 5ish x 5 deadlifts at 125, as a pathway to starting back in.

  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
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    After a short break back to lifting with a bench day.

    bench - 2x10 @ 45, 1x8 @ 75, 1x6 @ 95, 1x3 @ 105 and 1x1 @ 120 failed on attempt at 2nd rep
    close grip bench - 1x8 @ 45 and 2x6 slight pause @ 70
    dry sauna
    25 minutes on elliptical

    So, just like last week had a fail trying to get the second rep. I didn't feel overly shaky or anything and since the first rep was heavy but okay thought I'd try the 2nd but no. With bench it's either fine or nope, can't push it up. Not able to grind out when it comes to this lift.
  • jowaring
    jowaring Posts: 145 Member
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    Today's workout after warm up.
    Deadlift 3x3@102 117 132 lbs.
    5x10@72lbs
    Split squats 3x10 each leg@10lbs.
  • fanncy0626
    fanncy0626 Posts: 7,108 Member
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    Good morning Ladies! We are going on vacation to Chicago today. I will be bringing my Kettlebell with to do my workouts. I lost another 1.6 lbs the fat has melted off! I weigh 126 now and 1lb from my goal! I won't have a lot of time to be on here. I'll check in daily but may not post! Have a great week!

    Stronglift Rest Day

    Kettlebell Swing
    Goblet squats-6X5X 35
    Russian kettle bell swing-32X10X 35

    40lbs loss by May 27 Challenge
    30 push-ups

    May Move Your *kitten* Challenge
    I will walk as much as possible today. I will be traveling all day so hopefully tonight I will be able to take a walk!

    Move More Sit Less
    I will focus on making frequent stops as we travel!

    Keto/LC 4 Week Challenge April 23rd - May 20th
    Day 25/28 I am focusing on staying within my macros!
  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
    edited May 2017
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    OHP 1×3 @ 52, 57, 1×3 (+2) @ 67
    Bench press 3×10 @ 57
    Lat pull-downs 2×10 @ 70, 1×10 @ 60
    One arm DB rows 3x10 each arm with 15 lb DB
    Hanging knee raises 3x10

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