I increased my weight on a number of machine and free weight exercises the other week but felt really weak/sad when I 6 reps was all I could do before failure. Looks like maybe I was thinking about it wrong!
I can't really compare weights because I'm not doing most of the lifts you ladies are doing. Maybe I should rectify that, too.
After reading everyone's posts and small rep counts, I'm going to try heavier weights on everything today. I don't think I'm pushing myself enough at all.
At a bodyweight of 125-130 lbs or so (I haven't weighed myself in ages):
Squat: 155 lbs (weeaaaak)
Bench press: 110 lbs
Deadlift: 187 lbs (also pretty weak)
These are 1 rep max lifts. My working sets are between 3 and 6 reps when I'm doing Smolov Jr., but usually 3 to 5 sets of 5 reps each.
I hate overhead presses, so I avoid them like the plague. Instead I've started practicing Olympic lifts, with clean & jerk at 88 lbs and snatches at 44 lbs (just the bar for now).
Last edited by Kittenmancer; 07-30-2012 at 03:32 PM.
Honestly, I think programs such as Stronglifts 5x5 and Starting Strength are the BEST. I had to start at lower weights than even they suggest, and it's intimidating at first, but the results are amazing. I can squat 125 pounds, deadlift 175 pounds, and my body looks better than ever!
A few of my current weights. In pounds
Dead lift 155
one arm DB rows, 45
Over hand, lat pull downs, 100
Step ups, 60 total-2 30# DB's
Incline DB BP, 25
squat - 200 lb
bench - 115 (weaksauce)
overhead press - 87x5 (never performed a 1RM)
deadlift - 245x5 (no recent 1RM)
I've been weight training since april 2012. Haven't lost weight successfully, but my body has changed shape and I have dropped 1-2 sizes depending on the cut of the clothing item.
I would really like to get to 181, which is why I came back here to 3FC. I am so happy to see that people here lift and lift heavy, at that.
Awww it's fun to look back and read my newbie weight room excitement.
At a body weight of 122-124 I'm here:
DB flat bench press: 50 pounds, prob ready for 55 but not 60.
DB bent over row: 55 pounds (haven't done this in a while)
DB overhead/shoulder press: 45 pounds
Leg press: 200-210 pounds
KB lunge: 70 pounds (2 x 35)
Lat pulldown overhand: 95-100 pounds
Lat pulldown underhand: 110 pounds
I have been doing strength training for a while now and I was doing free weights; 160 lb bench, 30 lb dumbell curls, 125 incline press, 25 lb reverse curls (because my forearms were getting sore), and 450lb leg press.
Then I got rear ended and my car totalled in August. I went occasionally to the gym but was having a lot of issues with my back and neck. I am finally better I think and 3 weeks into medifast so I am getting slowly back into it. I benched 105 today and it wore me out a bit. Curled 20 lb dumbells. It's amazing how quick you lose the strength but my husband keeps telling me it come back quicker...who knows. I am just happy to be losing weight.
I've never really tracked 1RM with a lot of lifts. However, I've been lifting weights since September 2011 and I've gained a lot of strength.
I started with 5 lb dumbbells, now I'm up to 40 lb ones. And with kettlebells, I began with a 7 lb one, now I'm using a 35 lb one.
I try not to compare myself with what others are lifting too much as everyone is different. All I know is I'm in better shape at 41 than I ever was at 21...that's progress to me.
If your muscles are completely fatigued at the end of your last set then the weight is ok, but there is a fine line between fatigued and hurt....don't hurt yourself.
Yesterday was leg day, today I hurt but I will do it again tomorrow.
The common approach is to add the entire weight being lifted if you're lifting in a conventional commercial gym without any extra equipment. You would therefore declare that you lifted 85 pounds in your example with 20 lbs on each side.
