PH losers 2021 - The journey continues!
Discussion
LosingGrip said:
Another day of StrongLifts. Squat was 42.5kg. Bench was 35kg and Rows were 45kg.
I must have started on different weights. I'm a couple of weeks ahead of you (week 4) and I'm on 55kg squat, 40kg bench and 42.5kg rows.I'm at the point where I have to concentrate on doing the squats now. The bench, row and deadlift are comparably way too light (as in at least 20kg a piece) and with each set lifted pretty much straight after the previous with me forcing myself to stop between sets.
And at 35kg on the overhead press, I think I've got about another 5kg in me left for a one rep max
! I've always hated this exercise though.I'm sticking rigidly to the +2.5kg per session (just realised I should be adding 5kg per session on the dead lifts which makes more sense!). Should I freestyle and add more weight to the easy sets or should I stick and do it by the book?
Piginapoke said:
Your running is really coming on, keep at it!
Thanks 
. I’m annoyed at letting myself go. 2010/2011 I was looking at joining the army. Lost six stone and was running a mile and a half in under ten minutes. I’ll get back there (although I made myself sick last time so won’t be doing that ha).
ben5575 said:
I must have started on different weights. I'm a couple of weeks ahead of you (week 4) and I'm on 55kg squat, 40kg bench and 42.5kg rows.
I'm at the point where I have to concentrate on doing the squats now. The bench, row and deadlift are comparably way too light (as in at least 20kg a piece) and with each set lifted pretty much straight after the previous with me forcing myself to stop between sets.
And at 35kg on the overhead press, I think I've got about another 5kg in me left for a one rep max! I've always hated this exercise though.
I'm sticking rigidly to the +2.5kg per session (just realised I should be adding 5kg per session on the dead lifts which makes more sense!). Should I freestyle and add more weight to the easy sets or should I stick and do it by the book?
I didn’t start with just the bar...I know it says I should but I just didn’t see the point. I'm at the point where I have to concentrate on doing the squats now. The bench, row and deadlift are comparably way too light (as in at least 20kg a piece) and with each set lifted pretty much straight after the previous with me forcing myself to stop between sets.
And at 35kg on the overhead press, I think I've got about another 5kg in me left for a one rep max
! I've always hated this exercise though.I'm sticking rigidly to the +2.5kg per session (just realised I should be adding 5kg per session on the dead lifts which makes more sense!). Should I freestyle and add more weight to the easy sets or should I stick and do it by the book?
30kg for squat, bench press.
35kg for deadlift.
40kg for barbell rows
20kg for overhead.
I f
king hate the overhead press! Food-wise (i.e. the important bit) I've been very wishy-washy for a couple of weeks. Nothing terrible, but a couple of very stressful days which resulted in terrible food and a few bad snacks. However, in general, it's been better than before I started. I'm refocusing on MFP to make sure I know what's going in. I do find that getting the calorie levels right on exercise days quite hard, which means I'm often left on an evening hunting for snacks. This is where bad things happen...
Exercise-wise, I've really got on well with doing weights and cardio on the same day, then having a day off. I've found the total rest somewhat frustrating, but ultimately beneficial. I spend the time doing mobility (and eating).
On the SL5x5 front, I'm now in round 15. I started from squats at 25kg, bench, row and OHP at 20kg and deadlift at 40kg. There's been a couple of breaks so the weights haven't climbed comparably, but I'm now at squat 65, bench and row 55, OHP 42.5 and deadlift 90. I did a period of split squats which obviously don't add recorded progress and the breaks triggered a suggested deload of around 5-10kg per lift. I do my OHP seated, without a back support, because I don't have the ceiling room to stand and press. I've also added dips at the end of session 1 and pull-ups at the end of session 2, which I think makes it a very rounded pair of workouts.
If you did 5x5 every other day and added 2.5kg to your squat every time, you be squatting 475kg after a year. So on that basis, I wouldn't worry about slow progress. Most folks would be happy with half that as a squat I think. So far I've only failed once - in the final set of OHP, so I'm repeating 42.5kg tomorrow, but the small increments do make sense and I've not picked up any injuries, which is the main thing
All in all though I've found that it's been beneficial starting from scratch because I was able to learn the movements and also make sure I didn't over-reach and get any niggles. It also means the sessions aren't all sitting about waiting 3 mins. My OHP needs a 3 minute rest, but like others, by rows I could essentially do back to back. I wait 60s as a mental reset more than anything.
I've wiped all my previous pbs and decided to only track post-40 pbs now. What I could lift or run in my 20s has little relevance to me today. I have a little whiteboard in my gym where I record goals, pbs and workouts. My goals are currently bodyweight squat, bench and row, 55kg OHP 1.5BW deadlift (got BW last week), 10BW dips and 10BW pullups. My main goal is based on consistency - 3 sessions per week and to hit five weeks in a row. I'm currently in week three of a streak, having previously got two weeks and missed a session in week three a few times.
I'll get a weight in the table soon - I keep forgetting first thing and having food or coffee so its not a fair comparison. I'm not trying to lose it quickly, so a meal might well mask a loss!
Exercise-wise, I've really got on well with doing weights and cardio on the same day, then having a day off. I've found the total rest somewhat frustrating, but ultimately beneficial. I spend the time doing mobility (and eating).
On the SL5x5 front, I'm now in round 15. I started from squats at 25kg, bench, row and OHP at 20kg and deadlift at 40kg. There's been a couple of breaks so the weights haven't climbed comparably, but I'm now at squat 65, bench and row 55, OHP 42.5 and deadlift 90. I did a period of split squats which obviously don't add recorded progress and the breaks triggered a suggested deload of around 5-10kg per lift. I do my OHP seated, without a back support, because I don't have the ceiling room to stand and press. I've also added dips at the end of session 1 and pull-ups at the end of session 2, which I think makes it a very rounded pair of workouts.
If you did 5x5 every other day and added 2.5kg to your squat every time, you be squatting 475kg after a year. So on that basis, I wouldn't worry about slow progress. Most folks would be happy with half that as a squat I think. So far I've only failed once - in the final set of OHP, so I'm repeating 42.5kg tomorrow, but the small increments do make sense and I've not picked up any injuries, which is the main thing
All in all though I've found that it's been beneficial starting from scratch because I was able to learn the movements and also make sure I didn't over-reach and get any niggles. It also means the sessions aren't all sitting about waiting 3 mins. My OHP needs a 3 minute rest, but like others, by rows I could essentially do back to back. I wait 60s as a mental reset more than anything.
I've wiped all my previous pbs and decided to only track post-40 pbs now. What I could lift or run in my 20s has little relevance to me today. I have a little whiteboard in my gym where I record goals, pbs and workouts. My goals are currently bodyweight squat, bench and row, 55kg OHP 1.5BW deadlift (got BW last week), 10BW dips and 10BW pullups. My main goal is based on consistency - 3 sessions per week and to hit five weeks in a row. I'm currently in week three of a streak, having previously got two weeks and missed a session in week three a few times.
I'll get a weight in the table soon - I keep forgetting first thing and having food or coffee so its not a fair comparison. I'm not trying to lose it quickly, so a meal might well mask a loss!
ben5575 said:
Good post. I like those goals as well, so I might nab them
Although not sure about bw squat and press, there's a long way to go on the latter! Are those goals ORM or 5x5?
Cheers. I was idly surfing YouTube and watched a video on Ben Smith, who is a pro crossfit chap. He made mention of the power of consistency goals and how important their contribution to targeted goals, so I nabbed them from him!Although not sure about bw squat and press, there's a long way to go on the latter! Are those goals ORM or 5x5?
Those goals are a full 5x5 set of lifts. 1RM is an interesting concept, but I'm happy to estimate it as the risk of injury at 100% effort is just so great I don't see much upside. I'm also cunningly reducing the bodyweight, which helps...
I like those goals. Going to nab the idea! For me it’s going to be three times a week for a month. Ideally doing StrongLifts and Couch to 5K.
Just finished week one of couch to 5k. Increased the speeds slightly. And the last minute was 9kph. 2.92km in total.
Quite busy in the gym today (not helped that I forgot to book!) so stopping off at work to do StrongLifts.
Just finished week one of couch to 5k. Increased the speeds slightly. And the last minute was 9kph. 2.92km in total.
Quite busy in the gym today (not helped that I forgot to book!) so stopping off at work to do StrongLifts.
I think I'm going to add a goal - which is to have first four, then five, then six days in a week where I can hand on heart say I ate nothing but good food. Although some people get on with moderation, I never have, so I'd rather eat a chocolate bar on a Friday than a square of chocolate every day.
I've been tracking on MFP for four weeks and I've lost 4kg overall, so pretty pleased. The first 79.x weigh in will be great, but I intend to drop on down from there.
I've been tracking on MFP for four weeks and I've lost 4kg overall, so pretty pleased. The first 79.x weigh in will be great, but I intend to drop on down from there.
StrongLifts done.
Got confused and upped the deadlift weight to 50kg instead of 45kg.
Squat 45kg (dumbbells used as no squat rack). Not ideal but better than nothing.
Overhead press 25kg (hard work!).
Deadlift 50kg. Fairly easy.
Struggled with the squats after running but felt better running before squats.
Got confused and upped the deadlift weight to 50kg instead of 45kg.
Squat 45kg (dumbbells used as no squat rack). Not ideal but better than nothing.
Overhead press 25kg (hard work!).
Deadlift 50kg. Fairly easy.
Struggled with the squats after running but felt better running before squats.
Week 2 day 1 felt good! Actually easier than week 1. Strange!
Five minute walk, 90 seconds job, two minute walk. Six times and then a five minute walk. 3.15km in 30 minutes.
Then back to StrongLifts. I regret it as my back has a twinge. I should have fully rested. Just hoping I’ve not done anything bad.
45KG squats with dumbbells
35KG bench press with dumbbells
45.5KG row
Had to drop the weight as using the dumbbells and was either go lower or higher to 50KG for the squat or 40KG for bench.
Five minute walk, 90 seconds job, two minute walk. Six times and then a five minute walk. 3.15km in 30 minutes.
Then back to StrongLifts. I regret it as my back has a twinge. I should have fully rested. Just hoping I’ve not done anything bad.
45KG squats with dumbbells
35KG bench press with dumbbells
45.5KG row
Had to drop the weight as using the dumbbells and was either go lower or higher to 50KG for the squat or 40KG for bench.
Confession for me; I'm really struggling to get back in the headspace I was in last year. Just no enjoyment for the gym whatsoever right now, have been only a couple of times in the last 3 weeks. Food starts well in the morning and just falls off a cliff by late afternoon evening. Don't know how to get myself out of the rut - I try but slide back in. Doesn't help that I feel exhausted all the time at the moment. I have to burn some holiday time next week so I'm hoping that perhaps I can roll into June with a better mindset.
Well done to those who are 'on it', you're doing way better than I am at the present moment...
Well done to those who are 'on it', you're doing way better than I am at the present moment...
Chin up Funk.
Dips and plateaus are all part of the fun (). You did an amazing job a year ago, so you've proved to yourself that you can do it. And not just do it, you are an inspiration to me and many others on last year's thread.
You just need to grind it out - championship rounds as they say. Take small steps, small victories. Something, anything, is better than doing nothing. If you're doing something, you're not failing.
You used to beast yourself last year. You're never going to be able to start back at that level after the year everybody has just had. Reset your goals and expectations. Maybe start with easy wins - a few of us are doing stronglifts as you've seen - you make small progress every session. At the start you'll be done after 20 mins.
You've done it before and you can do it again
Dips and plateaus are all part of the fun (
). You did an amazing job a year ago, so you've proved to yourself that you can do it. And not just do it, you are an inspiration to me and many others on last year's thread.You just need to grind it out - championship rounds as they say. Take small steps, small victories. Something, anything, is better than doing nothing. If you're doing something, you're not failing.
You used to beast yourself last year. You're never going to be able to start back at that level after the year everybody has just had. Reset your goals and expectations. Maybe start with easy wins - a few of us are doing stronglifts as you've seen - you make small progress every session. At the start you'll be done after 20 mins.
You've done it before and you can do it again
Gym will not be happening tomorrow. Without going into too much detail, I’ve spent the last five hours on and off the toilet.
I know I’m going to be annoyed if I don’t go, but not risking that accident at the gym!
Tuesday I won’t be able to go, so back on Wednesday. I’ll have to go Friday after work as well to make up for it and also Sunday either before or after.
I know I’m going to be annoyed if I don’t go, but not risking that accident at the gym!
Tuesday I won’t be able to go, so back on Wednesday. I’ll have to go Friday after work as well to make up for it and also Sunday either before or after.
LosingGrip said:
Gym will not be happening tomorrow. Without going into too much detail, I’ve spent the last five hours on and off the toilet.
I know I’m going to be annoyed if I don’t go, but not risking that accident at the gym!
Tuesday I won’t be able to go, so back on Wednesday. I’ll have to go Friday after work as well to make up for it and also Sunday either before or after.
I got dysentery in India a few years ago. Most effective weight loss program ever. Not to be recommended if you have a long car journey on bumpy roads though...I know I’m going to be annoyed if I don’t go, but not risking that accident at the gym!
Tuesday I won’t be able to go, so back on Wednesday. I’ll have to go Friday after work as well to make up for it and also Sunday either before or after.
ETA - slight creep back up for me this week, but 0.5 of a kg, but I'd also drunk a pint of coffee, so I'm calling it a 100g loss! Basically, I'm stalled, so I'll revisit MFP and see if I was unknowingly eating worse than I thought or if it's just one of those things.
Bad news is I tweaked both my knee and my wrist doing 5x5 on Friday. I'll take a week off squats and deadlifts and the break will do me good I think, but I'm hoping to be able to do the upper body stuff anyway. If I do get three sessions this week, that'll be a four week streak of three session weeks.
Edited by Smitters on Monday 24th May 10:27
No gym this week so far. Didn’t feel safe on Monday. Felt alright in myself but didn’t want to risk stting myself!
Girlfriend is off this week and I fked up by taking the week before off. Then too late to change as they put a ban on leave over the bank holiday. Annoying. But got until today off due to shift pattern.
Back to work tomorrow. I’ll aim to go to the gym after work on Friday and then again on Monday.
Food wise hasn’t been great. Went to Longleat yesterday and today was a steak at Miller and Carter. Cost us £1.15 due to gift cards so went all out with a 16oz ribeye.
Saturday is a BBQ around parent in laws for girlfriends birthday. I’ll be in a food coma all weekend!
tting myself! Girlfriend is off this week and I f
ked up by taking the week before off. Then too late to change as they put a ban on leave over the bank holiday. Annoying. But got until today off due to shift pattern. Back to work tomorrow. I’ll aim to go to the gym after work on Friday and then again on Monday.
Food wise hasn’t been great. Went to Longleat yesterday and today was a steak at Miller and Carter. Cost us £1.15 due to gift cards so went all out with a 16oz ribeye.
Saturday is a BBQ around parent in laws for girlfriends birthday. I’ll be in a food coma all weekend!
I’m slacking!
Work put us on 12 hour shifts on Saturday last weekend. Who knew that a bank holiday after lockdown would be busy...clearly not the bosses! Throw in a training day, being even later off due to a custody run and I did 75 hours in seven days.
Dropped a bk by doing some overtime over the weekend before my set of six...eight shifts in a row with another two 12 hour nights. FML.
I’ve had no energy or time to go to the gym. I’ve not eaten too badly, but have raided the tuck shop on nights.
I don’t think I’ll get to the gym this week. I’ve also got a huge blister on the ball of my feet that bloody hurts.
So, rest days start on Sunday. I’ll have that day to recover from nights and then three days off from Monday. I’ll get back to it then.
Work put us on 12 hour shifts on Saturday last weekend. Who knew that a bank holiday after lockdown would be busy...clearly not the bosses! Throw in a training day, being even later off due to a custody run and I did 75 hours in seven days.
Dropped a b
k by doing some overtime over the weekend before my set of six...eight shifts in a row with another two 12 hour nights. FML. I’ve had no energy or time to go to the gym. I’ve not eaten too badly, but have raided the tuck shop on nights.
I don’t think I’ll get to the gym this week. I’ve also got a huge blister on the ball of my feet that bloody hurts.
So, rest days start on Sunday. I’ll have that day to recover from nights and then three days off from Monday. I’ll get back to it then.
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