Ladies, how heavy do you lift
Replies
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I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.
my 1rpm maxs are :
Back squat : 75kg (currently only squatting 30-35kg for 5x10)
Deadlift : 99.5kg (50-60kg for 5x10)
Bench : 45kg (30kg for 5x10)
OHP : 35kg (20kg for 5x10)
Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.2 -
flowerhorsey wrote: »Squat 185lb
Bench 105lb
DL 225lb
Hip thrust (my fave) 470lb
Mostly front squats now 135lb due to a crabby knee
Dl 255lb
Hip thrust 495lb (not pretty but can do)
Started leg presses a month ago 568lb, but am gonna back down... Maybe..
Bench 115lb1 -
I lift what's heavy to me, which is probably not much for most. I'm petite and I have back issues so I need to be careful.3
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I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.
my 1rpm maxs are :
Back squat : 75kg (currently only squatting 30-35kg for 5x10)
Deadlift : 99.5kg (50-60kg for 5x10)
Bench : 45kg (30kg for 5x10)
OHP : 35kg (20kg for 5x10)
Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.
I’m thinking about training for a marathon. What distances do you run? Also, would be curious to know how you like the new lifting routine when you start.
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I wish I could lift heavy, but my long runs take it right out of me, I need recovery time and can't recover from both.
my 1rpm maxs are :
Back squat : 75kg (currently only squatting 30-35kg for 5x10)
Deadlift : 99.5kg (50-60kg for 5x10)
Bench : 45kg (30kg for 5x10)
OHP : 35kg (20kg for 5x10)
Thinking of changing my routine to pyramids in the new year that should see me lifting a little heavier and still able to recover.
I’m thinking about training for a marathon. What distances do you run? Also, would be curious to know how you like the new lifting routine when you start.
At the moment I have 2 short 3-6mile runs, a sprint session, hill session, long run is currently 10-13miles but as of new year will be increasing by a mile a week. Plus as I run every day I'll do at least a mile and sometimes more on any day that I haven't got a training run scheduled. Think my total is 25-30miles a week atm and that will be near enough doubling by March1 -
SabAteNine wrote: »I've started lifting around April, at home, with dumbbells. I recently got a bench and a barbell. My numbers are low and I am just learning how to squat with a barbell, after hating the guts out of the Goblet Squat, but here goes.
For upper body I usually do 3 sets of 10, for deadlifts, squats, hip thrusts, 3 sets of 20. It's based on the Curves programme of Bret Contreras, started with the Beginner one and just added weight on that.
Deadlift - 60 lbs (my left wrist is very weak and the first to go)
Squat - 37.5 lbs.
Hip thrust - just went to 60 lbs
Row - 27.5 lbs
Bench - 37.5 lbs
Hi ladies,
Quick update on this. I switched to a PHUL-type of training and results have been rather nice.
1RM estimates, via Strong App, converted from kg to lb:
Romanian Deadlift: 176 lb (132*10)
Squat: 180 lb (still weak as hell though. That was calculated from my last 40 kg / 88 lb * 20 reps. I'm scared of going very heavy on squats)
Bench: 92 lb (69*10)
Bicep curl (barbell): 66 lb (55*7)
Bent over one arm row: 52 lb (45*6)
Lat pulldown: 128 (110*6)
OHP: 60 (42*12 today, but it was on the Smith).
Things to work on: squats, deadlifts, OHP, triceps. And more dumbbell work, since there is a strong L-R imbalance. But overall, there was good progress for 5 months.
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ExistingFish wrote: »Well last time I squatted it was 3x12, and I did 75lbs. I could do more for less reps. I have no clue what my 1RM is.
Benched 65lbs for 4x6
Deadlift 115lbs for 4x6
At the gym and at home.
I do 30-35lbs for single arm rows and for dumbbell bench, depending on the rep range.
Update Start of 2019:
Squat: 135x5
DL 165x5
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95kg deadlifts
75kg back squats0
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