SSSSS: Syndicate of the Stronglifts and Starting Strength Starters

[Mr_Willes]

A great group of people formed in the last 6 week challenge. So now we have a place to return to! Hope to see you all for your PR's, questions, tips and tricks!

 

[Mark D]

I'll be starting Stronglifts a couple weeks into this challenge (I'll be away for the first two weeks, and don't know what gym facilities I'll have during that time).  I have a thread already with my challenge goals, see my sig.

[Jakkals]

I'll be around again. 

 

I am taking a little break from stronglifts, will start again on Monday.

[PMyrrh]

Sweet. 

 

Also,

 

Squats: 155lb/71kg

Bench: 135lb/61kg

Row: 120lb/55lb (deloaded because of form degradation.)

[Mr_Willes]

Welcome MarkD and welcom back Jakkals and Pmyrrh!

 

[Milo]

I'm in!

 

Also:

 

Squat: 180 lb  (82 kg)

Bench: 165 lb  (75 kg)

Row: 125 lb  (57 kg)

 

Subscribed!

 

[SevenofSeven]

Hey All, been working on Stronglifts for almost 12 months, still loving it. Thought I might hook into here because I need my arse kicked every now and then! Especially when the "I don't want to" rears it's really ugly head.

Currently:

Squat 72.5kg

OHP 30kg

Bench 40kg

Row 40kg

DL 80kg

Hopefully tonight I can move on with a couple of these numbers!

[PMyrrh]

Welcome! We are pretty gud at the motivation thing.

[Mr_Willes]

Some inspiration!

 

[amandolin]

I'm on week 2 of Stronglifts and sticking with it is one of my goals for this challenge, so I figured I'd join you guys so I have extra people telling encouraging me to do it.

[Milo]

My new challenge is up!

[Mr_Willes]

STRONGLIFTS

Squats

Warmup

1x10 @ empty bar

1x10 @ 40 KG

Workset

5x5 @ 67,5 KG

Bench Press

Warmup

1x10 @ empty bar

1x10 @ 30 KG

Workset

5x5 @ 42,5 KG

Barbell Row

Workset

5/5/5/4/4 @ 57,5KG

PR's at this moment:

Squat: 67,5 KG (~149lbs)

Bench Press: 42,5 KG (~94 lbs)

Overhead Press: 40 KG (~88 lbs)

Barbell Row: 55 KG (~121 lbs)

Deadlift: 85 KG (~187 lbs)

Failed the barbell row for the third time so i'm gonna stick with the program and deload it to 50 kg next time. Curious as to what's gonna happen.

[amandolin]

Stronglifts Today

 

Squat

5x5 70lb/31.75 kg

 

Bench

5x5 70lb/31.75 kg

 

Barbell Row

5/5/5/4/5-75lb/34kg

 

Also video'd myself today, definitely not dropping low enough in the squats and my bench just looks weird, and I managed to cut ouout my torso on the barbell rows and whether my back is staying straight is what I'm primarily worried about there. Going to try and get the Squat/Bench videos uploaded to form check this evening.

Actually watched the videos myself at work, have a good idea of what i need to work on already, need to find some sort of hip mobility routine because they are soooo tight

[SevenofSeven]

1st day of the 6 week challenge and I didn't lift and have a carb headache. No lifting because my spotter wentto sleep on the couch and I am really not confident in my lift weight not to have someone come out to the shed and be there just in case.

Yep I suck already.

[Mark D]

1st day of the 6 week challenge and I didn't lift and have a carb headache. No lifting because my spotter wentto sleep on the couch and I am really not confident in my lift weight not to have someone come out to the shed and be there just in case.

Yep I suck already.

 

First, Donkey Dust about sucking.  It's not about starting, it's about finishing, and keeping it going.  It's not a sprint, it's a marathon.  This is from someone who may not be in the same room as a barbell for the first two weeks of the challenge.

 

Second, if lack of a spotter is a recurring problem, consider some mechanical method of spotting.  A power rack is one option, but a couple saw horses at the correct height will keep you safe during squats and bench presses.  As I've noted elsewhere on the forum, if you get stuck under the bar during a deadlift you should probably consider a different form of exercise.  

[SevenofSeven]

True Dat, Mark D!

[amandolin]

I never have a spotter, but we do have a power rack in our garage. Even if the SO offered to spot me I'd probaby decline, That said I didn't wake up early enough this morning to work out, so I HAVE to work out tonight.

[PMyrrh]

I know the feel Mark D, typically workout alone.  I have a very....THRIFTY gym in my basement, currently my squat rack is the old washer and the old dryer, with the rep safeties being two sawhorses.

[amandolin]

Work Out B today!

 

Squat

5x5 75lb/34kg

 

Overhead Press

5x5 60lb/27.21kg

 

Deadlift

1x5 115lb/52.16

 

------

Anyone else get their first work out in today?

[SevenofSeven]

WOOT for morning workouts and Lads being able to get themselves to work, well for today at least.

14.04.2015

Stronglifts:

Warm Up:

Moving hay, sweeping out shed of millipedes, general morning business, stretches and BW stuff.

Squats:

1x10@BW

1x10@Bar, Front Squats

1x5@20kg, Front Squats

1x5@30kg

5x5@72.5kg

I used the stupid little 20cm safeties on the squat rack, it just means that I can't take my usual big step back, but one good thing is I didn't hit the parallel bars on the rack, which means I must be tracking well and not leaning too far forward. This may take some getting used to. My first working set was a try it out and see, but I managed it.

Bench:

5x5@40kg

I was not going fail on these no matter what, it was not an option!

Bent Over Row:

5x5@40kg

These are pushing my limits!right now my traps and back are complaining loudly!

I Love Ice-Cream:

Barbell Shrugs alternating Calf Raises:

4x8@30kg

My feet were making funny crunchy noises on the calf raises, a lot like my knees do occasionally.

Tricep Extensions:

4x8@20kg

Curls:

Didn't do because my right wrist was complaining loudly. So much nicer on an ezi-curl bar, unfortunately not enough lower plates to fill up my dumb bells.

Hyperextensions:

3x10

Hulk smashed these!

Cable Crunches:

4x10@20kg

I upped the number of sets by one on the Ice-Cream instead of the weight. Which I think I will stick to for a little while now. These are really just for shits and giggles.

[PMyrrh]

Squats:

5x5, 160lb/73kg

Seated Overhead Press (I workout in my basement so there isn't enough clearance for standing Overhead Press:

1x5, 4x4, 95lb/43kg

Felt a muscle in my back pinching on the first set of 5 reps, so I decided 4 reps was enough, since this feels like my current PR.

Deadlift:

1x5, 190lb/86kg

Offically lifted above my bodyweight, woo!

[PMyrrh]

Stronglifts:

Squats: 5x5, 165lb/75kg

Benchpress: 5x5, 140lb/64kg

Row: 5x5, 125lb/57kg

[SevenofSeven]

Really long day in the ambulance, won't be lifting tonight, tomorrow for sure!

[Milo]

I'm alive!

 

StrongLifts yesterday:

 

Squats: 3x5 190lb  (86kg)

Bench: 3x5 170lb  (77kg)

Row: 3x5 130lb  (59kg)

 

I was close to failure on all three. Eesh.

 

This is my goal:

 

[amandolin]

Stronglifts Today, skipped it yesterday as my hip was killing me

 

Squats

 

5x5 80lbs

 

Bench Press

 

5x5 60lbs

 

Barbell Row-deloaded on these to work on keeping my back straight

 

5x5 65lbs