Justine, don't get depressed on the weight thing! Deads feel heavy to me whether its 100# or 300#. When you get to go heavy again, the poundage will fly up! And WHAT!!! 20 min of handstand pushups?? I would have to literally "stand on hands" to do that, and I couldn't even do THAT for 20 min! I think that sometimes a break from the heavy stuff eventually helps the "heavy stuff"!! Karen, 9 sets of 1 legged box squats?? I'm not sure I can do 1...may have to try it ( but sure as he!! NOT 9 sets!!) Lib, meso 1 legs are brutal! Great tenacity to "get er done" Lisa, I'm thinking you may need to change that twitter tag to #650!! Hope all the "sickies" feel better!! You ladies are all "Super Sistas" and I am so impressed by all of you daily!!! Keep it up!Oh, wow! Am I the only one around here not hitting PRs? Tom, that's great.
Karen, yes, I guess I should focus on strength and let everything else come. I guess I'm just feeling like I'm treading water at the moment. I'm not 'improving' in any direction.Love the fonts, though.
Lib, keep going! You'll make it through. They're exhausting those meso 1 leg workouts.
Lisa, I hope all the sickness is not too bad and that it goes quickly.
Roz, any more PRs???
I had a poor night's sleep last night, so not the greatest workout today. Did 20 minutes of handstand push ups, 1 legged hip thrusts and twisting pull ups. Then I decided to do a bit of technique work on my dl. Tried some Jeffersons (not great for me), and then a few conventional, whilst watching Dean Somerset on you tube (great cuing). Only did a few sets of 6 reps and only at 60kg, so that I could really focus on form. I'm definitely lopsided! 60 felt plenty, which is rather worrying. I hope I haven't gone backwards during this 'introductory' phase
Karen, I'm looking forward to hearing your weights during phase 3- I think it was my favourite phase of gsf.
Please keep encouraging me...before I get too disheartened!
Xx
Lifting like girls
- Thread starter Justinef
- Start date
Justinef
Cathlete
Thank you everyone. That's just what I needed to hear. Knew I could rely on you all xx
I need to keep telling myself that all this 'prehab' work I'm doing will pay dividends in the long run. I guess I get frustrated when there's no quantitative measure to judge my workouts by. I'm going to join Tom and Roz in the 300# club before you know it! (OK, I may just have to be a 250# club on my own for a while, but the sentiment is there). I'm going to keep on as I am with HTS for the next couple of weeks, then, as the intensity increases, I'll up my calories, and see how I go from there.
Karen, you'll make great strength gains during phase 3 of gsf. Plus your core must be indestructible, which will really help with your lifts.
Lib, Tom's right - tenacious wins the day.
Lisa, I'm reverting to non-choreographed cardio for a while!
Amazing PRs . Just amazing. A real inspiration. Xx
Again, thanks all.
I need to keep telling myself that all this 'prehab' work I'm doing will pay dividends in the long run. I guess I get frustrated when there's no quantitative measure to judge my workouts by. I'm going to join Tom and Roz in the 300# club before you know it! (OK, I may just have to be a 250# club on my own for a while, but the sentiment is there). I'm going to keep on as I am with HTS for the next couple of weeks, then, as the intensity increases, I'll up my calories, and see how I go from there.
Karen, you'll make great strength gains during phase 3 of gsf. Plus your core must be indestructible, which will really help with your lifts.
Lib, Tom's right - tenacious wins the day.
Lisa, I'm reverting to non-choreographed cardio for a while!
Amazing PRs . Just amazing. A real inspiration. Xx
Again, thanks all.
Good morning Commandos!! Leg day here (ugh)! Started with squats and went till I felt "thutt to bench"..touch and go! 85x6 115x6 135x6 155x6 155x6 175x6 195x5 175x5 155x10x8 135x10. These freakin hurt, hurt hips, knees, as most of all...EGO! Remembering the charts, I probably have NO shot at elite on squats, they just don't seem to get easier...and completely parallel seems unachievable! Next was barbell reverse lunges 85# 3x8 double calf raises 155 x35 x25 x20 and singles right 3x15 left 3x20. I know much of my weight loss over the years has been in my legs, and I am determined to get stronger there...but it is SO much less fun than upper body stuff!! (male slant zone)! Justine, I read the things you do and my jaw DROPS!! We all get discouraged, but I think this just comes from the part of the program you are in. You, my friend are a superstar!!! Keep pounding it iron ladies!
desertambrosia
Cathlete
Hey, is there a 150# club? If so, I'm in!
Liberty
Cathlete
Going to add a lot of stretches to today! I woke u several times with my booty cramping......ended up sleeping in a ball to try to stretch it out more! Lmao!! My good friend says I'm crazy for loving it, but I just imagine wearing shorts and not being ashamed to.....I miss shorts! I miss summer dresses too!
I got stupid and stepped on the scale. Ugh! Back up. Then I reread the article, put the scale in the garage and threw away the battery to it. I am almost two sizes down, so I won't let the numbers defeat my mental thoughts. Right now, running on having finished legs yesterday, and then completing the bonus round.
My thighs have always been my trouble area, so I have to do these rounds for legs.
You all rock! My heroes!
I got stupid and stepped on the scale. Ugh! Back up. Then I reread the article, put the scale in the garage and threw away the battery to it. I am almost two sizes down, so I won't let the numbers defeat my mental thoughts. Right now, running on having finished legs yesterday, and then completing the bonus round.
My thighs have always been my trouble area, so I have to do these rounds for legs.
You all rock! My heroes!
Justinef
Cathlete
Too funny Karen!
Thanks, Tom. Think it's MY ego getting in the way of me doing what I need to do! You got some serious squat volume in.
Today I did HTS, 60 minutes, and I upped my weights again. Nothing major, but it was a good workout. I'm thinking about missing the final week of month 1, and moving onto month 2 tomorrow. Then I get to deadlift again! Perhaps if I do that, I'll do mobility work instead of Nia's bodyweight stuff. I go on holiday in a couple of weeks (southern Portugal, so possibly a bikini, so gotta get the abz sharp).
Roz, did you deadlift a house today? Lib, can you walk after STS legs? Lisa, have you got your replacement Ice yet? Interested to know what you think.
Thanks, Tom. Think it's MY ego getting in the way of me doing what I need to do! You got some serious squat volume in.
Today I did HTS, 60 minutes, and I upped my weights again. Nothing major, but it was a good workout. I'm thinking about missing the final week of month 1, and moving onto month 2 tomorrow. Then I get to deadlift again! Perhaps if I do that, I'll do mobility work instead of Nia's bodyweight stuff. I go on holiday in a couple of weeks (southern Portugal, so possibly a bikini
, so gotta get the abz sharp).Roz, did you deadlift a house today? Lib, can you walk after STS legs? Lisa, have you got your replacement Ice yet? Interested to know what you think.
You're killing me!! You, the forum "quad queen"!! I would love to have that 2,350 lb squat of yours!! You blow outta that club first lift!!
desertambrosia
Cathlete
Tom, I ate my Wheaties that morning. Haven't done it since.
Last edited:
desertambrosia
Cathlete
I guess I should check-in. But, really not much to say. Last night I did HoCo Volume 2. This morning the alarm went off, I had plans to do something from Mark Lauren. But, I rolled over, hit snooze, and said "not this morning." Tonight will be GSF2. I will have something to write then.
desertambrosia
Cathlete
Enjoyed reading this article:
https://www.t-nation.com/training/ignorant-when-it-comes-to-deadlifts
Warning R rated!
https://www.t-nation.com/training/ignorant-when-it-comes-to-deadlifts
Warning R rated!
Last edited:
lisa_la_machina
Cathlete
Miss K, I know for sure there is a 50# club. I'm the Prez, and I hereby issue an Executive Order that you can create whatever dl poundage club you want! Hope you're feeling more rested after hitting snooze. You'll need that energy for HoCo tonight.
Tom, just so you know, I always give you a standing ovation when you have your leg day. It sure sounds like your ROM is getting deeper. Yay! I think I still prefer legs to UB work. I think you're right that most guys like UB better.
Justine, ditto what everyone said. Keep your chin up, and keep Commando-style butt kicking it. ITA that you will see the fruits of your prehab efforts. Besides, I don't know anyone in real life who can handstand like you can who is over the age of 10.
Lib, destroy your scale. So not meaningful or accurate. I carry my weight in my legs, too. Good old pear shape. You're doing awesome! Like Roz, the DL queen said, STS legs sent her to puke land, and you've seen the loads this supernatural woman can squat/dl/etc.
Roz, you are the pro. Anything going on for you today? Did you see that someone finally started a new thread in the Mom/PP part of the forum? I was glad to see our Oct thread no longer has top billing.
Ugh, awful cold for me: congestion, throat and ears feel like knives are stabbing them. My DDs are doing OK. My DH is so-so. I've been hit the hardest. Haven;t had a bad cold in a while, so I was due a doozy. Hope to be back at it soon. Keep working it, Commandos! Do an extra squat for me, ok? Ha!
desertambrosia
Cathlete
Take care Lisa. Nothing like a miserable cold.
Karen
Karen
Liberty
Cathlete
Lisa, feel better soon!
Justine, I can walk......barely......now steps, sitting down, and standing up have me whimpering!
If they made Roz puke, I am in serious trouble! But, determined.
I have always loved lifting. I like kickboxing too. Probably not the real thing, have done some in karate class, did P90x kenpo was my favorite. I like Cathe!s too. Haven't done any of it for some time though.
Classes start Tuesday. Ugh, I haven't gotten anything done this break. Please keep me in your thoughts, I applied for a position as a TA for grad school. I really want this teaching position, and they will waive my tuition if I get it!
Supposed to find out some time between January and March........ugh......
Have a great night!
Justine, I can walk......barely......now steps, sitting down, and standing up have me whimpering!
If they made Roz puke, I am in serious trouble! But, determined.
I have always loved lifting. I like kickboxing too. Probably not the real thing, have done some in karate class, did P90x kenpo was my favorite. I like Cathe!s too. Haven't done any of it for some time though.
Classes start Tuesday. Ugh, I haven't gotten anything done this break. Please keep me in your thoughts, I applied for a position as a TA for grad school. I really want this teaching position, and they will waive my tuition if I get it!
Supposed to find out some time between January and March........ugh......
Have a great night!
Lib, that would be SWEET!! Good luck! ( p.s. I may be whimpering too)!!
I joined the army and did the military thing this morning, 18 sets of strict press,65x4 85x3 115x2 I couldn't get 125, but was much closer than last week, 115x2 105x4x2x3x2, 95x5x5x5x3,85x8x6x5 and 75x10, Next I did 1 set of DB sh press 40,s x10, 3 sets of rear delts, 40's x15 x12 x10 and I sets of barbell shrugs 255x20. The finish was ab wheels x30 x20. Working again today because I will be in FL Sunday - Tuesday. I sorta forgot what three days in a row was like....no haters!!!! Hope everyone has a terrific Thursday!!
desertambrosia
Cathlete
Good morninging! Last night was strict press 5X3@70#, Bench press 5X8@45#, Bicep curl5X8@25#, Suspended rows, and face pulls 5X8. This morning: Skater squats 5 reps, Pike pushup 6 reps, pullups 6 reps. AMRAP 9 rounds. Leg curls 8 reps, 20 jumping jacks, scarecrows 8 reps. AMRAP 7 rounds.
Nice job, Tom. How's the army treating you? My Dad hated it, but then again, it was WWII.
I hope you are feeling better, Lisa.
Good luck Lib, that would be sweet!
Roz, are you in the driveway, lifting your car?
Justine, are you walking to London, today?
Always impressed with all of you! Keep it up!
Nice job, Tom. How's the army treating you? My Dad hated it, but then again, it was WWII.
I hope you are feeling better, Lisa.
Good luck Lib, that would be sweet!
Roz, are you in the driveway, lifting your car?
Justine, are you walking to London, today?
Always impressed with all of you! Keep it up!
Justinef
Cathlete
Hi all.
Moved on to month 2 of HTS today, and loved it. The warmup had a move called foam roller stick slides- basically you lie back on a roller (which runs the length of your spine) then oh press a sick, keeping it on the ground. I found it difficult to keep it on the ground when it was behind my head. I can tell this one will help my rom. Also bw squats in the warm up, so it was kicked up a notch.
The main w/o had 4 different supersets:
Stability ball stir the pot + technique DLs
Kneeling pallof press and raise + TGUs
ITYW shoulder raises + DB shoulder carries
Incline DB bench press + bear cub crawl
The highlights for me were that I only fell off the ball once whilst stirring the pot, and that 67kg dls felt plenty light enough to work technique (I'll go up a bit next week). There was a lot of core work as well. It all took about an hour.
Tom, again, you're doing so much volume. The 125 will go up soon, I just know it. Florida? How glamorous does that sound.
Karen, great work with the gsf and Nia stuff. I've not quite walked to London yet (although I did once walk across the width of the country...)
Roz, hit 400# on the dl yet?
Lisa, is everyone feeling any better?
Lib- fingers, toes and everything else that I can cross is crossed for you and the ta job. Don't do a leg day before an interview
Nearly the weekend, yay!
Moved on to month 2 of HTS today, and loved it. The warmup had a move called foam roller stick slides- basically you lie back on a roller (which runs the length of your spine) then oh press a sick, keeping it on the ground. I found it difficult to keep it on the ground when it was behind my head. I can tell this one will help my rom. Also bw squats in the warm up, so it was kicked up a notch.
The main w/o had 4 different supersets:
Stability ball stir the pot + technique DLs
Kneeling pallof press and raise + TGUs
ITYW shoulder raises + DB shoulder carries
Incline DB bench press + bear cub crawl
The highlights for me were that I only fell off the ball once whilst stirring the pot, and that 67kg dls felt plenty light enough to work technique (I'll go up a bit next week). There was a lot of core work as well. It all took about an hour.
Tom, again, you're doing so much volume. The 125 will go up soon, I just know it. Florida? How glamorous does that sound.
Karen, great work with the gsf and Nia stuff. I've not quite walked to London yet (although I did once walk across the width of the country...)
Roz, hit 400# on the dl yet?
Lisa, is everyone feeling any better?
Lib- fingers, toes and everything else that I can cross is crossed for you and the ta job. Don't do a leg day before an interview
Nearly the weekend, yay!
lisa_la_machina
Cathlete
Tom, aw, poor thing working out 3 days in a row...ha! Well. yeah, really poor thing because your shoulders must be on fiyah! Have fun in FL. You're going to see your grandkids, yes?
Karen, great workout! You seem to be clicking with this phase. One of my grandpas was in the army as an accountant (I guess he was drafted) and my other grandpa got rejected because of horrible feet problems that would have hindered his ability to do the whole soldier thing. I'd like to thank him for passing those horrible, must-always-wear-custom-orthotic feet to me!
Justine, foam roller stick slides? I know I would be humbled by that. What the what? When did you walk across the country? Do tell.
Lib, fingers crossed for you to get that job. Financial assistance with school would be such a load off for you. Would you mind telling us what degree you are pursuing? LOL on avoiding STS DOMS at your interview! Cheering for you to get the job.
Roz, hugs!!!! Hope you're well.
Still feeling like hell, but did GS CT--minus the pushups. I was happy with my weights despite being sick and it felt good to do something. ICE keeps getting pushed back, but I didn't want to start when I'm not 100%
Karen, great workout! You seem to be clicking with this phase. One of my grandpas was in the army as an accountant (I guess he was drafted) and my other grandpa got rejected because of horrible feet problems that would have hindered his ability to do the whole soldier thing. I'd like to thank him for passing those horrible, must-always-wear-custom-orthotic feet to me!
Justine, foam roller stick slides? I know I would be humbled by that. What the what? When did you walk across the country? Do tell.
Lib, fingers crossed for you to get that job. Financial assistance with school would be such a load off for you. Would you mind telling us what degree you are pursuing? LOL on avoiding STS DOMS at your interview! Cheering for you to get the job.
Roz, hugs!!!! Hope you're well.
Still feeling like hell, but did GS CT--minus the pushups. I was happy with my weights despite being sick and it felt good to do something. ICE keeps getting pushed back, but I didn't want to start when I'm not 100%
Liberty
Cathlete
Still having issues walking. Then my son had a game, by the time I got there, I had to walk up six bleacher steps. I was showing the pain...lone of the teachers asked e if it was leg day.....lol! I told her two days ago.....she cringed and asked if I was doing Cathe! Yes!! I told her STS, and she told me I was brave!
Anyway, did more stretching. Tomorrow is shoulders again I think.
Lisa, I graduate in May with a BS in Psychology, a minor in communications, and a certificate in Conflict and Dispute Resolution. In August I begin my masters in communication. I hope to work with returning servicemen and women and their families. I also want to teach college eventually.
Lib
Anyway, did more stretching. Tomorrow is shoulders again I think.
Lisa, I graduate in May with a BS in Psychology, a minor in communications, and a certificate in Conflict and Dispute Resolution. In August I begin my masters in communication. I hope to work with returning servicemen and women and their families. I also want to teach college eventually.
Lib