Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Originally Posted by luv:
No chalk allowed at the gym. Yeah, I have some nice calluses on my palms at the base of my fingers...lol. I once asked my trainer about gloves whenever I first started with some "heavier" weights. He said, "Sure, you can wear them......if you're a sissy." I replied, "You callin' me a sissy?" I've never worn gloves. :-)
I'm 5'7". Pretty average. I'm not sure what the average height for a woman is anymore.
Well my gym doesn't "allow" it either but I am good about cleaning up after myself. I take it in a rubbermaid container and put it on before my heavy lifts. I put the lid back on when not in use and clean up a bit if it gets blown around. The managers there have seen it and haven't ever said anything.
It makes a world of difference when pulling heavy doubles or singles. [Reply]
In order to help with my dead lifts, I've also been doing hip lifts (up to 135/6), deficits (usually do 135/10), and I think the single leg leg presses on leg day have helped.
I'm also working on pause squats. Still pretty light on those. I am currently doing 115/5 with 3 second pauses or 95/5 with 5 second pauses. My personal record for squats is 195/4.
And to round out the power lifting trio, I can flat bench 95/2 or 3. I've done 105/2, but I only go for PR's on bench when I'm with my trainer. I feel like I'd come across as a gym cougar if I asked some random guy to spot me. Anyway, gotta get that bench up. [Reply]
Originally Posted by luv:
In order to help with my dead lifts, I've also been doing hip lifts (up to 135/6), deficits (usually do 135/10), and I think the single leg leg presses on leg day have helped.
I'm also working on pause squats. Still pretty light on those. I am currently doing 115/5 with 3 second pauses or 95/5 with 5 second pauses. My personal record for squats is 195/4.
And to round out the power lifting trio, I can flat bench 95/2 or 3. I've done 105/2, but I only go for PR's on bench when I'm with my trainer. I feel like I'd come across as a gym cougar if I asked some random guy to spot me. Anyway, gotta get that bench up.
Bench is always hard and it should be a lot less than your squat or deadlift, which means you are training for strength correctly. Bench is just a grind.
I had a chick benching 185 for a few reps the other day ask me to spot her. Pretty sure she was a lesbian and I look pretty unintimidating I suppose. First time a woman has ever asked me to do that besides a World Bench Press Champion I used to spot. [Reply]
Originally Posted by penguinz:
To be honest I have broken most of my fingers multiple times and my hand a couple of times. :-)
I use versa grips for back and shrugs. Way too much weight to take chance of dropping it and hurting myself. ;-)
Oh I wasn't talking about that. You almost have to for shrugs. I'll use straps for pulldowns from time to time too as those bars are slippery and I know someone in that section of the gym would complain about my chalk use.
Originally Posted by Count Zarth:
Not very feminine. Hit up ULTA.
I don't need to be feminine. Only reason to be feminine is to land a guy. I apparently don't have that ability, so I'm going to be happy with my callused hands. :-) [Reply]
Originally Posted by luv:
I don't need to be feminine. Only reason to be feminine is to land a guy. I apparently don't have that ability, so I'm going to be happy with my callused hands. :-)
Justc wait until you rip one of those off! [Reply]
Originally Posted by luv:
I do occasionally, but I always try to make sure it's on days whenever I don't have a heavy lift day within the next 24-48 hours. :-)
Originally Posted by penguinz:
I meant during a lift.
Yikes. No thanks. I've had them get really white and I've been tempted to peel the dead skin, but then remember that I need that dead skin for a grip (and to not hurt). [Reply]
Originally Posted by penguinz:
I am a pussy. I use versa grips.
I use them too for certain movements, those things are awesome. I wont use any equipment on the competition lifts that aren't allowed, but for rows, chins, shrugs, etc I'll use the versa on my last set or two. [Reply]
