turkey_bacon

About 5'6" (170 cm). I also have scoliosis (35 degree angle; it's pretty bad) that might be screwing up my form. One side of my back visibly sticks up higher than the other.

This was exactly what I was looking for. Thanks! Have you tried the program long enough to determine its effectiveness? Dumb question, but if muscle weighs more than fat, then in order to get stronger, don't I have to at least gain a little bit of weight? I agree with needing to eat a lot to maintain weight - I actually am eating more now than I did when I was running every day and my weight is basically the same. But for something like my bench press, which is embarrassingly low, and has been stalled for months, I feel that the only thing that I could change to expedite the process would have to be my diet. I could be wrong.

Oooh gotcha!

Had to look up Smolov, I'm not sure it'll work for me if it's focused on squats only (I also wanna work my deadlift up from 130 kg to 135 kg by February). I've been mixing up my workouts with regards to volume. I alternate days doing high volume vs. low volume, and try for a 1 RM probably once or twice a month. I'm still getting stronger, but I'm not sure if these are still "noob gains" since I've only been lifting for six months. Ideally I'd like to stay about the same weight because I'm on the upper end of the 57kg weight class, and I like the way I look. But I guess it wouldn't be the end of the world if I gained 5-10 lbs if it dramatically increased my lifts.

I was basically following the programming in Starting Strength, but then I cut out overhead press and now do squats and deadlifts for one workout, then bench and some dumbbells (concentration curls, rows, tricep extensions) for the arm days. True. I was thinking that I might just have to progress at a slower pace.

Stats: 27 y/o female, 124 lbs, been powerlifting for 6 months. No dietary restrictions, going to the gym 4-6 days a week for 45 mins - 1 hour. Just had my first powerlifting competition a couple weeks ago, now I'm hooked and training for another one on Valentine's day. 1 RM: Deadlift: 286.5 lbs(during competition) Squat: 200 lbs (194 during competition) Bench: 94 lbs (during competition...I know it's bad.) I decided to sign up for a powerlifting competition somewhat at the last minute, and ended up getting a singlet too small (in the end, it still worked, although I was worried about it ripping open at the seams at points) and bringing an illegal belt (ended up doing my attempts with no belt) - I obviously didn't know what I was doing, and one guy running it asked me "do you even lift?!" which made me feel kind of bad, but I brushed it off. I ended up getting into a lower weight class than almost all of the women (there was one lighter than me), and so I won first place in my weight class by default. I never thought of myself as that slim; slender, but I always thought I had a decent amount of muscle - but I can tell as I lift more, that I want to get stronger, and as I compared myself to the other girls, I felt really skinny. I like my muscle definition, which makes me hesitant to gain more weight. I like being able to see my abs, and the small muscles in my arms as I gain strength. However, many of the other girls that were stronger than me, while being total badasses (and part of the reason I was inspired to do another competition), weren't what I, aesthetically, wanted for myself. Is it possible to keep improving at powerlifting while keeping a (I know people hate this word) "toned" physique? In my search, I recently stumbled upon the term "powerbuilding," which supposedly combines powerlifting and bodybuilding. But I haven't been able to find that much information. I'm not interested in bodybuilding, but I am interested in the muscle definition. Does this come down to diet, or can I modify my currently powerlifting-focused routine to incorporate some of the bodybuilding exercises (isolated muscle exercises + higher reps, it seems like)? Will this impede my progress on my three lifts?

Overhead press is the worst! I swear I've only improved by like 20 pounds in the last six months from when I started Good job, keep going!

Competed in my 5k this Sunday! The ultimate test! I didn't expect the hills and running on rocks, and toward the end I felt like my throat tasted like blood and I was going to die. But somehow I ended up getting third place in my division! (F 20 - 29). My time was 8:36/mile, which was 6 seconds slower than my goal. Howeverrr.... The next day, they alerted us that the times were slightly off. My time was 8:23/mile! 26:00 minutes total, and goal achieved!

After a week in Ecuador and not running at all (although just walking around at that altitude was almost enough cardio for me...whew!), I have officially registered for a 5k on Sunday morning. Here we go! I did my last training run yesterday and I'm planning on resting up my legs until then. As for my side challenge, I almost didn't drink at all in Ecuador (had to try two local beers - not a great selection there), but on my way back to Denver I was in Miami for a couple nights and drank 5 drinks one night. So I broke my 4 drink rule and justified it by "hey it's vacation", but I'm only going to give myself 1 point for Constitution this time. As for an assignment of points.. I'm going to assign 1 to STR, 3 to DEX, 3 to STA, 1 to CON, and 2 to WIS. I think my legs have gotten stronger from the interval training, but I'm not sure by how much. I'm definitely faster and have more stamina than before, and I'm more aware of my surroundings (I'm paranoid about stepping the wrong way or hurting myself before the race!)

Yeah, I think I was a bit overambitious when I started, and I don't want to end up super disappointed. Getting that 5k running time at the end of 6 weeks will still be a huge success for me, so hopefully I get there!

LOL no but seriously that's good to know.

Challenge update so far (with some changes..): The 5k training is going well, but I realized one snag; I am going to South America for the entirety of next week and was planning on running the 5k the day after I come back. I doubt that I will run while I am in Ecuador (while the elevation, almost double that of Denver, would provide good training), for one because it's my vacation and I probably will want to relax, and secondly I probably don't feel comfortable running in a country where I don't speak the language and have no idea where I'm going. So I'm going to extend my goal to the actual end of the 6-week challenge. I might still run the 5k then, but at this rate I don't think I could meet my goal. 2/23: 2 Mile Interval Traning Walk 0.12 at 3.4 MPH Run 0.25 at 8.5 MPH 2/25: 2.25 Mile Interval Traning Walk 0.12 at 3.4 MPH Run 0.25 at 8.5 MPH 2/27: 5k Distance Day Total time was 28:20. My goal is 26:35 (8:30 min/mile) 3/2: 2.75 Mile Interval Traning Walk 0.12 at 3.4 MPH Run 0.25 at 8.5 MPH Haven't had a beer in 11 days, but I had 3 Old Fashioned's last week. I'm not sure if this "drink only 2 days a week" rule makes more sense than actually limiting the number of drinks, so I'm going to change this to 4 total drinks a week. If that means a beer with dinner 4 days a week, then that's fine.

Okay, gotcha. I've gotten some helpful running tips on the Scouts board so far, and I think I've decided to focus on my 5k training for the first 3 weeks of the challenge. Doing both at once is too much.

I definitely am breathing hard at the end of the fast parts, but after the walking I'm pretty much completely better. So maybe I could try going a bit longer than 2.25 miles today... Yeah, it's not a bad time, but my goal is 8:30 minute/mile...but I didn't feel like I was dying, so that's good.

Gah, today I did my 5k and it took me 28:20...slow! But I don't think I was completely pushing myself because I wanted to pace myself. By the end I sped it up quite a bit because I realized I wasn't that tired (my quads were getting pretty sore, though). Honestly, for me it feels like the distance runs are way harder on me. But maybe i'm not pushing myself enough during the intervals...so when you trained, how many days a week did you run? I'm trying to take a least a day of rest in between, but for work I have to walk up this huge hill and it makes my legs really tired even on the off-days. It's great exercise normally but I don't really want to waste my energy on that sort of thing. That's true. I'm trying not to get too excited, haha. And thanks!

Oh nice, I've never heard of this C25k, I'll check it out. And hills are a good idea! I kind of wish I lived somewhere where it wasn't snowing like crazy right now so I could actually run outside.. Today I did the same thing (walk 0.12 at 3.4, run 0.25 at 8.5) but for 2.25 miles instead of 2. It seemed a lot easier than last time. But part of me is wondering if it's because I used one of the older treadmills and they aren't as accurate with the MPH setting...

Hello everyone! I just joined and posted in the Recruit board, but it was suggested that I post my goal here: Goal : To running my first 5k on March 14. My personal record running a 5k by myself was about 27:54, which is about a 9 MPH pace. I want to take this down to 8:30/mile if possible. I'm planning on training 3-4 days a week doing intervals and maybe distance once a week, but the 5k I'm planning on running is in a little over 3 weeks. So I need to get going on this! I'm training in Denver and running at sea level in Miami, so hopefully this helps a bit too come race day. My personal best 1 mile time is 7:47, so I'm not exactly fast in general. I'm following the 5k training plan of walking 0.12 miles and running 0.25 miles (although i'm open to suggestions) 2-3 times per week, and one actual 3.1 mile run per week. Today I did the following: Walk 0.12 at 3.4 MPH Run 0.25 at 8.5 MPH I did this for two miles, and will work my way up to 3.1 at this pace. If anyone has suggestions about whether or not my training would benefit from maybe speeding up my walking or reducing the distance, it would be much appreciated, because I'm pretty new to training for something (usually I just jog until I get tired). And of course, I rewarded myself with some turkey bacon after the run today.

Thanks, Blaidd. Maybe this is a dumb question, but if I want to post updates about my 6 week challenge (in general), would I do that here (to encapsulate all of the goals) and just post the 5k related updates on the Scouts board, or would I start posting in Scouts in general?

I'm planning on following this training schedule: http://www.shape.com/fitness/training-plans/5k-training-schedule-improve-your-time And good point. I think by the time I write my next post I'll have researched some concrete exercises, will get back to you on that one. Thanks all!

Hello everyone! After recommendation from a friend and newfound desire to get past this plateau I've been on for years, I decided to join Nerd Fitness! Main Quest Goal #1: To run my first 5k in a time that I'm proud of. My personal record running a 5k by myself was about 27:54, which is about a 9 MPH pace. I want to take this down to 8:30/mile if possible. I'm planning on training 3-4 days a week doing intervals and maybe distance once a week, but the 5k I'm planning on running is in a little over 3 weeks. So I need to get going on this! I'm training in Denver and running at sea level in Miami, so hopefully this helps a bit too come race day. Goal #2: I've been doing weight machines in the gym for a long time, and some simple dumbbell stuff, which has gotten me this far. I can now do 2 pull-ups and 5 chin-ups thanks to training on the assisted pull-up machine, I usually curl 25 or 30 lb dummbells, and I think I'm decently strong. But I don't think I've improved in quite a while. I'm not sure if I have to push myself more or that I'm not getting enough protein or something - it's not that I want to bulk up, but I'd still like to see some more definition. I'm at less than 15% body fat (it was last measured a few weeks ago at 13.3%, but I have a feeling those readings are not always accurate), about 5'6" and 120 lbs, but I want people to look at me and know that I'm strong. Right now I kind of look skinny and like a runner, which I'm not. My goal here is to start doing other excercises regularly that I'm not used to, like squats, burpees, and push-ups. Any other recommendations would be helpful, because I honestly don't know that much about exercises that aren't weight machines or cable machines. By the end of this 6-weeks I'd like to look different and feel stronger. I'm planning on doing these exercises during the same days that I'm training for the 5k. Side Quest I eat relatively healthy but I consume too much alcohol. I really like whiskey and beer, and now that I've moved to CO, I'm surrounded by awesome microbreweries that I want to try. And when I get there I want to try every beer they have. I am cutting this down to drinking once or twice a week maximum. A single beer with dinner still counts. I think this will not only cut down on the stomach fat that I'm pretty sure is due to alcohol, but also hopefully help my skin look better. Thanks for reading. I'm excited to get involved in the community here and to hopefully finally see some improvements in my life!