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I ended up deciding to take the rest of the week off from the gym. I needed some time to clear my head, and my period was making my back ache so bad just the thought of deadlifts hurt. I feel like a lazy bum, but I'm ok with that. Going to repeat 3s next week instead of trying to make up for this week. Hope everyone else's…
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@hanlonsk, I think you're right. You seem to do a lot more volume than me in your lifts though. And how did you get a pic of my shins? I have perma-bruises on mine but it's a sign of good technique so I don't worry about it. @krokador I checked that bar today and it's a standard 45 lb bar. Definitely slimmer though, which…
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Re: the bar being lighter, my gym doesn't stock "women's bars," and this one felt like 45 lbs when I picked it up. I know for sure the other skinny bar is 55 lb so I don't think this one is lighter than 45, but can always double check. 125 for deadlifts isn't too heavy for me anyway but it was nice that it felt light after…
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Sigh, fail week part 2. I guess I shouldn't be too upset since it's my first time actually failing lifts other than OHP, but it's still annoying. I'm a bit at a loss as to why I'm failing them now, since I've done more reps at these weights before. Squats 3/3/3+ @ 130/145/160. Failed 4th rep @ 160 and sat down in the rack.…
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I normally love fall, but this fall is bringing in a lot of family stuff that weighs on me. Last night I finally had the breakdown that's been a good two weeks in the making, and I actually feel a little better today. Probably looked a bit pitiful since it hit when I was cleaning up the kitchen--unloading the dishwasher,…
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Is it awful to say I'm glad I'm not the only one having a rough go in the gym lately? Hanlonsk, I'm sorry for your crappy day, it's worse than mine. And nagging, won't-go-away injuries are the pits, Canadianlbs. I've just been kind of miserable lately for reasons partially known, partially unknown. It's affecting me at the…
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My main reason for challenging CBT as the go-to form of therapy is that in these forums, as in many other places, it's usually the go-to response when people ask about therapy. The true gold standard of therapy for ANY reason is the relationship between therapist and client. That relationship is where healing happens,…
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I'm a therapist with considerable experience working with trauma. There is trauma-focused CBT that some therapists practice, but it is not the gold standard for trauma a treatment. Because it's a behaviorally focused model, the focus is on changing behaviors more so than actually healing trauma. CBT appears to be easier to…
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Depends on whether you overeat out of not being mindful or because food is a coping mechanism. Either way, it's good to be aware that CBT is far from the only form of psychotherapy that can be helpful with food issues. If your food issues stem from any kind of trauma, I'd advise almost any other kind of therapy besides CBT.
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I may be in and out of posting for a bit. I'm getting to the gym and doing my lifts, but life outside the gym is a bit much at the moment and keeping up with threads on here may fall by the wayside til they settle. My doc has given me a referral for thyroid testing, so I'll be able to check that out soon. I'm going to ask…
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I've been a bit MIA this week, but I have been in the gym. I've been getting back into lifting in a deficit after a lovely two week diet break, and ugh. Dieting sucks. I have, however, been doing some investigating and I may have discovered something. I have PCOS with IR and hypothyroid. I don't know if it's Hashimoto's or…
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@krokador Sidebar: are you in the ETP group on FB? Did you post a similar question about box jumps on the group? Am I being a creeper by asking, lol? I hope your shins are feeling better! ETA: I think I had the bar in the correct position for front squats; it felt like it was just nudging against the base of my throat in…
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OP, I also have PCOS with IR, as well as hypothyroid. I've had low/lowish carb suggested to me by my endocrinologist as well as an RD. I wish I'd been ready for it much sooner, because it's actually been pretty helpful in managing my symptoms. I skew my macros toward a lower carb (under 150), higher fat, moderate protein…
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Day 1 of deload week and I forgot my phone with my programming on it. Derp. Decided to fall back on basic 5x5 at lighter weights to get lower body work in today. Back squats: 5x5 @ 95 with emphasis on depth check. I was oversquatting! I was shooting down well past parallel, and my squats--even at lower weight--felt…
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@canadianlbs and @krokador thanks so much! I watched a bunch of Alan Thrall vids last night and will take both of your advice in with me for deloaded DLs next week. I think in watching myself, I saw a tendency to bend my knees too much too soon, not much hinge action in the hips on the way down. Because 160 is pretty heavy…
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Today was interesting. Second to last day of 5/3/1 before a deload, which I think will be welcome. I have been feeling like my squats are a bit loose at the bottom, and after watching several Alan Thrall videos, I think I may be getting a bit lower than I need to be. Hypermobile joints make it easy to get low, but also…
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Fast food and even "ultra processed" food are fine in moderation. If you can't moderate because self-control is an issue, then abstinence might be the better route. But demonizing any particular kind of food is not helpful. OP, I have PCOS with IR as well as hypothyroid. I find it easier to eat at a deficit when I keep my…
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I'm so ready for my deload week! Today felt heavvvyyyyy. I think it's also time for another diet break though, so I'm going to eat at maintenance for 5/3/1 week and deload week and see if that resets me. Walked to/from the gym with stroller. Squats: 5/3/1+ (3) @ 135/145/160. I've lifted more than 160 for at least 3 reps…
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I just had this feeling watching myself doing bench presses that felt hard but look easy on video. Better than thinking you're nailing it and finding out otherwise! Upper body day OHP 3/3/3+ (4) @ 62/72/77. Last two were a bit push pressy, but I still got it up there! Bench press 10/10/10 @ 67 Lat pulldowns 6/6/6 @ 85…
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Today felt like such a slog, I don't know what my problem is. I just had no energy and everything felt like a struggle. I'm debating taking another diet break for a week or two, since I'm also not losing weight and getting very frustrated. Deadlifts 3/3/3+ (6) @ 120/135/150 Squats 10/10/10 @ 110 Seated KB ab twists w/ 20…
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Doing OHP two days in a row blows. OHP: 10/10/10 @ 55. Last 3 of the final set were push presses, I was just struggling. Bench press: 3/3/3+ (5) @ 67/77/82 Lat pulldowns 8/8/8 @ 75 Hanging leg raises with a pause at the top: 10/10/10 Pushups on the knees using the grippy things (I don't know what they're called) to keep…
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I agree with those recommending directing parents to talk to her pediatrician (understanding the parents may not listen). Nothing is simple around puberty. I was an extremely active, slim child before puberty. I was dancing 15 hours a week (ballet, serious training) when I hit puberty, and I still gained 20 lb in a year. I…
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Combining two days into one again since I had a car breakdown in the middle of a heatwave last week, meaning I missed a day. Bench press: 10/10/10/ @ 62 OHP 5/5/5 @ 57/67/72 Squats 3/3/3+(4) @ 122/147/162 Deadlifts 6/6/6 @ 122 After deadlifts, I was resting for a few before picking my daughter up from the gym daycare and…
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If it's early in a new routine, it's probably just water weight retention to repair your muscles. It'll drop off. You aren't building muscle to speak of in a calorie deficit.
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Panache wireless sports bras are worth the cost. I'm a DDD and they give me lift, separation, and no bouncing. They're really well made, too, so they should hold up awhile.
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I see pairs like this a lot at my gym regularly, except it's usually two guys. There's one in particular who is teaching himself Olympic lifting, after I think dong SL 5x5 for a while. He seems very serious about it and is polite when I see him, but he lifts way too heavy for his form and belts up to add even more weight.…
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Short workout today, just three exercises. Unloading the bar after deadlifts I managed to drop the bar on my foot, so I figured that was indication enough that it was time to be done. Squats 6/6/6 @ 115 Kettlebell swings 20/20/20 with 20 lb bell Deadlifts 5/5/5+ (8) @ 120/135/150
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If you can't clean the bar for OHP, you can also sit backwards on a bench for bench press and do seated OHP.
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I'm days behind in updating but I have been hitting my workouts, just getting lazy about posting them. I went to visit family last week and got lots of compliments on looking good, including my mom saying my arms looked ripped. Considering how uncooperative the scale has been, that was pretty exciting to hear! So anyway,…
