-
Feed me! has disappeared. Tameko can we get it back please?
Please???
-
Reverse buttwink?
I've noticed that when I go up to a new weight on squats, my back arches further at the bottom, rather than rounding into buttwink. Is this a problem? It tends to settle the second workout I do the new weight, so I wonder if it's just my core catching up with the new load?
-
Brilliant peak flow rate, terrible VO2max
I've just had my second fitness test, 5 months apart. In November I had a peak flow of 480 (off the chart good), and a VO2 max of 25 (very poor). Today I had a peak flow of 520 (off the chart good) and a VO2 max of 31.4 (borderline very poor/poor). If I'm interpreting that properly, I'm breathing in just fine, and taking…
-
Lower back assistance exercises?
My lower back has always been somewhat inflexible and fairly weak. SL is helping, but I've now reached the point where it's the limiting factor on my squats and DLs. Should I add in assistance exercises to target the lower back? Do them at the end of a work out? Do them on off days? Just progress more slowly on those two…
-
5/3/1
I'm thinking about what I do when I stall out on deadlifts (which will be soon, I think. I keep adding weight and it keeps getting harder and harder and I spend more time thinking "OMG am I going to lift this?!" each rep). 5/3/1 seems to deload so far it'll be cycle 2 before I get back to anything like the weight/volume…
-
Sodium intake?
Is there a recommended minimum for varying sweat/activity levels? I'm usually around/under 1500mg a day and feel fine but wondered if there was a good range? I do Strong Lifts 3x a week and occasional cardio these days, so it's not like i regularly sweat buckets or anything.
-
Deloading for recovery?
Can I have some advice please? Background: I'm tired. All the time. I'm 3 months away from our wedding, we're buying a house and I'm in the middle of picking up a new role in my current company. None of these stressors can be changed, only managed. I'm making sure I get 7-8 hours sleep a night (historically, this is…
-
Couch to sprint triathlon
A couple of years ago, I set myself the target of doing a sprint triathlon before I turned 30. I missed the date by a month and had to do it myself in my local leisure centre because of a lack of local organised events, but I did it. 11 months ago I started couch to 5k, then graduated onto a half marathon program, which I…
-
Rebalancing muscle inbalance caused by scoliosis
I have a mild - untreated and untreatable - C curve in my upper spine. Dr aware, chiropractor aware, looking for a local professional to ask for "proper" advice etc etc But in the meantime, can anyone answer my questions please? I've been doing Strong Lifts 5x5 for around 3 months and loving it. However, I've now hit…
-
Low blood pressure > high heart rate?
My mum's been running for years and is qualifying as a coach. Her heart rate at a sustainable rate is considerably higher than the standard formulae would indicate is "healthy". I've been running a year, and my 4-5mile pace gives me a steady heart rate of 176. I have no idea what my sprint peak would be. We both have low…
-
Weights/reps for obliques?
My favourite obliques exercise is to sit on the floor, feet flat, knees slightly bent, arms straight out in front holding a weight. Lean back to a comfortable but not difficult angle, then twist from the waist to each side. To get both strength & definition, should I follow the 5x5 approach, or would 2x10-15 with lighter…
-
Trying to work out how much to eat
1) What's your current intake of calories, on average? 1500 net 2) What's your current average intake of protein, carbs, and fats, in grams? 90-100g protein 50-70g fat 140-180g carbs 3) Do you use a food scale and measure everything? yes 4) Do you track all of your intake, daily? (Everything?) yes 5) Do you take cheat days…
-
another question about nutrition
Please confirm or correct my math lovelyt ladies! 5.4", 136lbs, 30yrs, 10lbs to lose plus recomp by "swapping" another 6 to fat BMR 1360-1400 Sedentary when not working out Moderate activity including work outs (1750 cal/week, 4+ hrs) I've been netting 1500 a day for the last 6 weeks and the only time I lose us when I do…
-
NSV...
Carrying a full 12-bottle case of wine from my parking space to my house without stopping is now only unpleasant, instead of impossible. What have you done in day to day life recently that's easier because you're stronger?
-
One good thing about being ill/injured/sick is...
...my abs are getting a killer workout with this cough. There's a few of us laid-up, so let's try to find some positives, however tiny!
-
Trialthletes thread
I know several of us are doing triathlons as well as SL - I thought we could have a thread for tips, hints and chat? My first question - how do you manage training for both? I tend to do my cardio, then my lifts, and I'm well aware that my cardio suffers because I'm always slightly sore from lifts, while my lifts are…
-
hungry...
My Weds workout was tough: 50mins bike+run on hills, workout A where both squats and bench left me feeling wrung out.retreat I felt like I could eat anything that stood still, and today is shaping up to be no better (normally if I eat back my exercise calories I'm fine). I went over by 125cals yesterday, reducing my…
-
Measuring shoulders/back?
So, I measure routinely (neck, full bust, under bust, waist, hips, seat, thigh, upper arm) but since I've just noticed I have actual muscle and stuff on my shoulders now, I was wondering if there was a way to measure that to track progress? This morning is a classic example of why I measure: my net cal deficit for the week…
-
Struggling with bench increase
Bench - I should be at 35lbs, but last time managed 4x35 and one where the form was so bad I'm not counting it. I then went on and did 2 set of 30x6 and 2 sets of 30x8. Is it worth trying to get up to 5 sets of 30x8 before trying to the 35 again? I think 32.5lbs would be doable, but we have no fractional plates for the…
-
Cheap, ethical protein sources
Please help me out with suggestions! I'd like to add another 20g or so of protein to my day, every day. I can "free up" around 200 cal to do it, more if it can replace my nut/seed/fruit snacks. (Reason for increasing protein is to get the benefits of the strength training I'm doing - I already use a protein shake on…
-
Running on tarmac harder on the knees than treadmill?
I ran outside all summer, going from couch to 8 miles in 5 months with comparatively few knee problems (weak ACL, but it was nothing more than twingy throughout). I've been running on a treadmill since November (2-3 miles a time), and ran outside yesterday for the first time since Sep (4 miles). My knees are feeling it…
-
Are these realistic goals for 2013?
Squat from 50 to 140 DL from 100 to 140 Bench from 30 to 65 OP from 25 to 65 Row from 35 to, i dunno, 100 ?
-
Endorphin high
I get this pretty much every time from weights and it's AWESOME. I've had it once or twice from cardio, but that's it. Anyone else find that cardio just doesn't have the same endorphin effect as weights for them?
-
NSV - I have my chin back!
I've always had a pointy chin and cheekbones, right up until I hit around 10st7lbs on the way up. My fiance has just taken some photos and I HAVE MY CHIN BACK! I hadn't realised how much I'd missed it until I saw it again.
-
Machine squats
Yeah, yeah, I know, Mehdi says don't. :) However, my gym does not (yet) have a power rack/cage, although they should soon, and there's no way I can clean & press my squat weight to my shoulders. So, is it possible to use good squat form with one of those machine thingies? I mean, the bar still goes straight up and down,…
-
cycling NSV - dodgy knee finally strong!
I stood up to cycle on a stationary bike last night for the first time in I can't remember how many years, and on nigh on max resistance too! 6 months of running and 3 weeks of weights (squatting 25% of my body weight without a problem so far) have finally strengthened the surrounding muscles enough that it'll reliably…
-
Training while aching
I skipped yesterday because I was taking painkillers to dull the ache, and training while under the influence of painkillers always strikes me as a bad idea. Today I'm less achey - no painkillers needed - but not sure whether I should give myself another day off or not? I did the set-up, figuring out weights pus workout A…
-
Calories?
So, I've booked an appointment for tomorrow with my gym to start the SL 5x5 - show me the form, introduce me to the Girls Keep Out weights area, select starting weights, that sort of thing. I'm currently netting a deficit of 500 per day (200 on hard workout days) and doing cardio for a trialthon - BF% around 30%. I have a…
-
30.1% or 23.2%?
The fat2fitradio BF% estimator has me at 30.1% The bio-impendance machine at the gym has me at 23.2% BF I have no access to skin calipers Any ideas which might be right? I'm 5'4", BMI 24.4, some muscle tone from running & core work.
