Happy July - Progress and Chat Thread
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Good morning ladies!!!
So I am tryng to get 3 workouts inthis week. So far 2 down and tomorrow is iffy depending on if I have a sitter.....
anyhow yesterdays results
squat 140 5x5
OHP 55 5x5
deads 140 1x5
I am trying to get back to where I was before my little 10 day hiatus and of course in another week I am on vacation for 10 days so i will be back where I started :grumble:
I was up to 160 for deads, but I could feel that my back was going to start becoming a problem. How do you guys deal with that??? I also dont know how to rack the bar after I am done the last rep for the deads. I cant slam it down because I am afraid I will miss the rack, but I cant deload from the ground cause the weights wont slide off. Thoughts???
I strip the bar to just the two 45's so I'm down to 135 so I can easily lift it to the rack. But sometimes, like last night, I'm just starting with a bar that was left on the floor and all the racks are taken, then I load and unload one ended at a time. Lift one end so you can slide off the weights, the do the other end. Kind of a pain but doable.
How is you back becoming a problem? Do you mean at the top of the pull? I'm not sure I've had a back issue, just a "this weight is damn heavy am I going to be able to stand up all the way" issue. Otherwise, I'm keeping my back straight and just pushing the floor away.0 -
Yesterday was:
Squats: 115lb
Bench: 65lb
Rows: 65lb
I had to stop before I finished rows because my shoulder was in a lot of pain. I'm thinking I'm going to take the rest of the week off strength-wise, because god it really hurt. ):<0 -
Yesterday was:
Squats: 115lb
Bench: 65lb
Rows: 65lb
I had to stop before I finished rows because my shoulder was in a lot of pain. I'm thinking I'm going to take the rest of the week off strength-wise, because god it really hurt. ):<
How did it hurt? My husband hurt his shoulder benching with bad form (we THINK) and that is a fairly common culprit.0 -
Not really sure how to describe it. Oddly enough, it started when I was squatting when I was supporting the bar on my back (weird but probably a bad indicator). It started dull, then got progressively worse through benching, and then got absolutely horrible in the middle of rowing. It was like this sharp, severe pain, felt more in the front of my shoulder than the back. Bench form might actually have a lot to do with it.0
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Wooooah am feeling the ache today, Yesterday did
70kg squats
27.5kg OHP, with a nice clean in between each set to get the bar up
67.5kg deadlifts...those were TOUGH!
I certainly felt it yesterday, and as on Mon, finished with band assisted pull ups.
wow, well done! I was staring the 55kg squats bar into submission on my last workout. Like I suddenly felt fear on my 3rd set onwards. Wondering how 57.5 will go on Friday :huh:
You'll kill it, make the bar scared of you!
hahaha, yay! Thanks! I'm looking forward to lifting tomorrow! target the 57.5kg squats and 35kg BP and rows!
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This morning was a litte bit sucky, video'd my squats and wasnt quite getting parallel, so Ive decided to deload next week and work on form, Think dropping back to 60 for squats will be good.
Im also going to deload rows back to 30, as they havent been progressing, bench to 35, maybe 65 for deadlift and going to UP OHP to 30kg, as this is much better. Makes me sad to deload but think it will make a difference. Has anyone else had luck with this?0 -
So today was very mixed, workout A:
squats 5 x 5 57,5kg - so proud, didn't think I can get my *kitten* out the hole for the last two but I did it!
BP 35kg 5,5,5,4,3 - I had to be rescued from under the bar LOL - had it rolled down to my thighs and a guy came over helped me. He then spotted me for my last set, so I did finish it but I know I wouldn't have lifted that bar another two times on my own.
rows 35kg 5,5,5,5,4.5 the last one sucked, I think I count that as not complete too.
So let's see how 60kg squats are going next time. I'm a bit worried as I can't use the pins, when I use them I can rest the bar on them when I go down. :grumble:0 -
So today was very mixed, workout A:
squats 5 x 5 57,5kg - so proud, didn't think I can get my *kitten* out the hole for the last two but I did it!
BP 35kg 5,5,5,4,3 - I had to be rescued from under the bar LOL - had it rolled down to my thighs and a guy came over helped me. He then spotted me for my last set, so I did finish it but I know I wouldn't have lifted that bar another two times on my own.
rows 35kg 5,5,5,5,4.5 the last one sucked, I think I count that as not complete too.
So let's see how 60kg squats are going next time. I'm a bit worried as I can't use the pins, when I use them I can rest the bar on them when I go down. :grumble:
Well done on those squats!! And good work on bench and row, I did 35 for both this morn too, Ive been stuck for a while with rows, so hard!0 -
I opted not to increase my squats today. Was supposed to increase to 105lbs, but kept it at 100lbs instead. I'm glad I did, it was really difficult.
Because the gym was so busy, I decided to do DL before OHP. There is one other guy at my gym who uses the squat rack and he'd arrived by the time I was finished with squats. If I move out of the rack for OHP (I'm still using dumbbells, haven't graduated to the bar yet), he moves in and I have to wait for him to finish before DL.
Today my DL was 145lbs. I very nearly lost the mental game on that one. Last time, at 135, it was really heavy, and my brain was convinced I couldn't handle 145. But I did it. It was brutal. My app said "Good Job! Move up to 155 next time!" Um, no. No, I won't. I'm going to move upt to 150 next time, because 10 lbs is officially too much of an increase for me.
I'm looking forward to deadlifting my own weight. I think by the end of September I will be there (current weight is 180lbs).0 -
BIG GIRL PLATES!
I did squats at 95 lbs...using the 25 lb plates. *dances*
http://www.youtube.com/watch?v=Ca7TbL4JQX4 0 -
Good morning ladies!!!
So I am tryng to get 3 workouts inthis week. So far 2 down and tomorrow is iffy depending on if I have a sitter.....
anyhow yesterdays results
squat 140 5x5
OHP 55 5x5
deads 140 1x5
I am trying to get back to where I was before my little 10 day hiatus and of course in another week I am on vacation for 10 days so i will be back where I started :grumble:
I was up to 160 for deads, but I could feel that my back was going to start becoming a problem. How do you guys deal with that??? I also dont know how to rack the bar after I am done the last rep for the deads. I cant slam it down because I am afraid I will miss the rack, but I cant deload from the ground cause the weights wont slide off. Thoughts???
I strip the bar to just the two 45's so I'm down to 135 so I can easily lift it to the rack. But sometimes, like last night, I'm just starting with a bar that was left on the floor and all the racks are taken, then I load and unload one ended at a time. Lift one end so you can slide off the weights, the do the other end. Kind of a pain but doable.
How is you back becoming a problem? Do you mean at the top of the pull? I'm not sure I've had a back issue, just a "this weight is damn heavy am I going to be able to stand up all the way" issue. Otherwise, I'm keeping my back straight and just pushing the floor away.
As I am starting to lift the weight off the floor I feel a tension/pull in my lower back and i worry that any more weight and I could really hurt myself.0 -
So, I'm reading both Starting Strength and Practical Programming, and I've decided to switch to 3 sets instead of 5.
squats: 120 lbs, 3 sets, 4 reps (I'm still aiming for 5 reps, but this was the first time at this weight and couldn't quite make it).
Overhead press: 60 lbs, 3 sets, 5 reps
Deadlift: 120 lbs, 1 set, 5 reps (grip will definitely be the deciding factor here; I am using alternating grip on the work set, but still having trouble due to recurring tenosynivitas)0 -
I strip the bar to just the two 45's so I'm down to 135 so I can easily lift it to the rack. But sometimes, like last night, I'm just starting with a bar that was left on the floor and all the racks are taken, then I load and unload one ended at a time. Lift one end so you can slide off the weights, the do the other end. Kind of a pain but doable.
How is you back becoming a problem? Do you mean at the top of the pull? I'm not sure I've had a back issue, just a "this weight is damn heavy am I going to be able to stand up all the way" issue. Otherwise, I'm keeping my back straight and just pushing the floor away.
[/quote]As I am starting to lift the weight off the floor I feel a tension/pull in my lower back and i worry that any more weight and I could really hurt myself.
Hmmm...all I can think is you might be engaging upper body too soon or you aren't dragging the bar against your shins as you come up. As the bar gets heavier it becomes more and more important to keep the bar close. You seem to be careful about form, so really don't know as I haven't experienced this. I never feel it in my lower back. Just really focus on letting your legs do all the work until the bar clears your knees. You'll feel some tension in your back, but as long as you are maintaining a neutral spine you should be okay.0 -
So, I'm reading both Starting Strength and Practical Programming, and I've decided to switch to 3 sets instead of 5.
squats: 120 lbs, 3 sets, 4 reps (I'm still aiming for 5 reps, but this was the first time at this weight and couldn't quite make it).
Overhead press: 60 lbs, 3 sets, 5 reps
Deadlift: 120 lbs, 1 set, 5 reps (grip will definitely be the deciding factor here; I am using alternating grip on the work set, but still having trouble due to recurring tenosynivitas)
Since I'm following a hybrid of SS and SL, if I only get three sets of the five, I figure it counts. I have finished all five so far, but I leave that option open. The only thing is that my warm up sets with SL stop far short of my work sets, but with SS the last two sets prior to the three working sets should be heavy sets, and I haven't done that yet...so technically I'd be cheating.
BTW, nice upper body strength relative to lower body. I just hit 60 on OHP Monday...shooting for 62 tonight.0 -
Happy with my workout...another crappy day of eating but plenty of fuel for my workout.
Squats 130
OHP 62
BOR 100
Soon I'll be able to retire the 35 lb. plates, at least until I hit 205!0 -
I haven't posted for a while because I've been stalling a bit, and I've hurt a muscle, but I'm enjoying following everyone else's progress. Well done, all of you!0
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Got back to it on Wednesday...too heavy on squats after taking almost 2months off. Owie!
Squats--started at 85, but backed down to 65 yesterday. I just couldn't handle more. :laugh:
Bench--65
Row--65 (still having form issues)
OHP--45
Dead--950 -
This morning was a mixed bag. I deloaded back to 60kg on squats to work on form, and got much lower, past parallel on some which was good. I also tried a trick a trainer friend showed us last week, resting the heels on plates. It gives you some extra flex through tight ankles, I found it really improved my form.
I upped my OHP to 30kg. I needed help cleaning the bar, and managed 2 sets of 5 before deloaded back to 27.5 for the last 3 sets. Even then I struggled getting the bar up first time. I think I worked a little hard at pole last night to really push it this morn, Im always much stronger If Ive had a full rest day in between.
DL I did a full 1x5 at 67.5 kg. It was TOUGH, but really good. Ive been doing 2 sets of 5 DL so far because I enjoy them so much, but now its getting to be a lot heavier I just cant. One set is definitely enough!0 -
My weekend was exhausting - 18 mile run then 7 hours volunteering (building bikes) on Saturday, Sunday was 5 more hours building bikes. Then I couldn't sleep. I didn't have high hopes for lifting this morning, BUT!
Squat - 105lb 5x5
Bench - 75lb 5x5 (barely)
I skipped row. I'm missing something. The grip is wrong, the form is wrong, SOMETHING. It just shouldn't be that unpleasant. The movement feels unnatural, unlike every. other. lift. I'm doing some research to figure out what I need to do with it.0 -
I've decided to take a full week off SL. I know I've been missing workouts etc etc, but I'm still "working out", just not doing SL. Anyways, I think I really messed up my shoulder last Friday (or maybe even earlier and it just flared up that day, I'm not sure), and I don't want to risk further injury, so I'm going to stick to lighter weights this week. This morning I did HIIT in place of weights all together, but will get back into strength on Wednesday.
Everyone's doing great! Will report back in a week. (:0 -
Back at it this week. I am trying to find a way to get 3 workouts in, in just 5 days, but really I only have 4 because of child care issues, so unless I lift two days in a row, I will only get 2 in this week. Still trying to work something out!!
today:
Squats: 145 5x5. I definitely do not get below parallel so I am wondering if I should deload until I do and work back up??
bench 80 5x5 THis was tough, but manageable so I look forward to breaking through the 90 mark which is where I stalled before my 2 week hiatus
rows 80 5x5. I may have to stay here for a bit until my form is solid. I felt like it was ok, but I think if I go heavier it will not look so good!!0 -
Dawnemjh, I was having the same problem with my squats. I wasn't sure if I was going below parallel. I ended up deloading and have been VERY slowly working back up again. I've found that it's much, much harder to do squats below parallel than to do whatever it was I was doing before (probably a fraction above parallel). I deloaded three weeks ago and I still haven't got up to the weight I was doing with my almost parallel squats at the beginning of July.
It feels like no progress, but it IS progress. The higher weight squats didn't really count, and I'm so glad I stopped, went back and tried to correct my form. If I'd carried on, I'd just have been making the problem worse. It will be frustrating to end the month on a lower weight than I started, but it's got to be done!
I have the same problem with fitting in the workouts sometimes, but I think it's best to always have a recovery day between workouts, even if it means I only manage two workouts some weeks.0 -
Yes, dipping below parallel is a HUGE change, suddenly all the effort shifts onto your butt and hamstrings. Its still progress ladies, you're doing great!
I had deadlift day Sat , and phew, so tiring with all the extra reps. And then good mornings as my assistance just KILLED me.0 -
We did clean grip deads in class today: 10x3 @ 135.
One thing I was doing wrong when I was doing 5X5 solo was placing my right hand (dominant) over, left hand under when using a mixed grip on every lift, which I learned can create an imbalance. I'm working on strengthening my grip so sticking with clean grip right now, but if anyone is doing mixed, just wanted to point that out. It definitely felt like an instinct for me to put my dominant hand over so I'm guessing it's a common grip issue.
Nice to see such great progress from everyone!0 -
We did clean grip deads in class today: 10x3 @ 135.
One thing I was doing wrong when I was doing 5X5 solo was placing my right hand (dominant) over, left hand under when using a mixed grip on every lift, which I learned can create an imbalance. I'm working on strengthening my grip so sticking with clean grip right now, but if anyone is doing mixed, just wanted to point that out. It definitely felt like an instinct for me to put my dominant hand over so I'm guessing it's a common grip issue.
Nice to see such great progress from everyone!
I have read lots of other people say that it really doesn't matter, because the gain in grip strength you'll get is relatively minor so if you just plain have a preference for one hand over the other then go ahead with it and train your grip strength during your warm up sets (overhand on all those, of course) and with other exercises.
10x3 meaning 10 sets of 3?! Oh my that sounds exhausting! On Sat I did sets of (lbxreps) 70×5, 87.5×5, 105×3, 122.5×3, 140×3, 157.5×3 <-- that last set was supposed to be max reps, I figured I'd surely get 4 or 5 out at least since I've deadlifted more than that before, but there was so much overall work prior to it that I was just tired by that point and I only managed my 3.0 -
I have read lots of other people say that it really doesn't matter, because the gain in grip strength you'll get is relatively minor so if you just plain have a preference for one hand over the other then go ahead with it and train your grip strength during your warm up sets (overhand on all those, of course) and with other exercises.
I've heard that too and then read the opposite so I have no idea. I like the train on grip during warmup sets concept: happy medium! Today was 10 sets of 3, but it changes for every class. Right now we're doing deads twice per week. I like the class because I'm learning a lot, but I do miss the simplicity of the 5x5 program--and we haven't worked on squats! :grumble: I had to sneak them in on my own. My legs are looking fabulous: bruises and scabs from mid calf to above my knee. :bigsmile:0 -
Went last night, and ended the month at:
115 lbs squat
70 lbs bench
75 lbs rows
I've still been managing only 2 days a week or so instead of 3.0 -
I have read lots of other people say that it really doesn't matter, because the gain in grip strength you'll get is relatively minor so if you just plain have a preference for one hand over the other then go ahead with it and train your grip strength during your warm up sets (overhand on all those, of course) and with other exercises.
I've heard that too and then read the opposite so I have no idea. I like the train on grip during warmup sets concept: happy medium! Today was 10 sets of 3, but it changes for every class. Right now we're doing deads twice per week. I like the class because I'm learning a lot, but I do miss the simplicity of the 5x5 program--and we haven't worked on squats! :grumble: I had to sneak them in on my own. My legs are looking fabulous: bruises and scabs from mid calf to above my knee. :bigsmile:
To me, if the goal is to deadlift then do whatever it takes to deadlift at your best. If it causes a bit of a grip imbalance, no big deal, you can train that separately AND realistically your grip strength will ALWAYS lag behind what you could deadlift, so there's no point in letting it hold your deadlift back (if it is)
Ishtar - great job - thats still good progress for only 2x a week.
tonight is bench press day for me. *waves*0 -
So, this is officially my last July workout. I'm pretty satisfied with my progress. I added 17 lbs. to my squat while really focusing on maintaining depth. I'm going to parallel at least, and that's fine.
Tonight:
Squats 132
Bench Press 85
DL 167 (tough...I'll stay here at least once more).
Looking forward to August. I'm hoping to hit 135 fairly quickly so I can start using the 45's.0 -
Squats 132
Bench Press 85
DL 167 (tough...I'll stay here at least once more).
Looking forward to August. I'm hoping to hit 135 fairly quickly so I can start using the 45's.
Nice way to close out the month!0
