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11-11-2014, 05:51 AM #1
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Let us resume (or continue) the heavy lifting
Hey People! I want to get the heavy lifting threads going again. We used to post a lot in there and help each other out. Is anyone still lifting or back at it? I did my first heavy session today since last year. It felt great! I've seriously missed deadlifting . Here's what I did:
1) One-arm kettlebell presses (26lb/12kg)- 4 x 4
2) Barbell glute bridges-(first time with these. They felt good, but maybe I'm feeling my hammies too much. Definitely felt the butt, though. This is supposed to be an excellent booty grower and strengthener.)
3 x 8
1. 95 lb
2. 115 lb
3. 135 lb
3) Barbell Deadlifts
3 x 6
1. 95 lb
2. 115 lb
3. 145 lb
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11-15-2014, 03:52 AM #2
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Re: Let us resume (or continue) the heavy lifting
Fri. Nov. 14th
Double Kettlebell Rows - 26lb/ 12kg
5 x 5
Barbell Glute Bridges (I feel I am better at these. Much more glutes, less hammies)
95lb x 12
115lb x 12
135lb x 12
Barbell Back Squats
45lb (empty bar) x 10
80lb x 8
95lb x 4
95lb x 5
I was going to go to 115, but that 95 felt heavy. It went more smoothly the second time for 5 reps, though.
I did some swings with a 53-lb (24kg) kettlebell just to see if I could. I got 12 in, rested a few seconds and did about 5 more. If I do a little conditioning circuit after lifting, it will be with a 35lb (16kg) bell.
My lower back fared well. I think I am better at squeezing my glutes and tensing my abs to avoid using my lower back to overcompensate.
Happy to be back lifting again .Last edited by Ororo; 11-16-2014 at 02:37 AM.
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11-21-2014, 08:48 PM #3
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Re: Let us resume (or continue) the heavy lifting
Monday, Nov. 17
Kettlebell Alternating Press (26lb/ 12kg)- 5 sets of 5 reps
Barbell Glute Bridge
145lb x 10
160lb x 8
175lb x 5
190lb x 5
Barbell Deadlifts
95lb x 5
115lb x 5
145lb x 5
160lb x 6
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11-21-2014, 08:54 PM #4
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Re: Let us resume (or continue) the heavy lifting
Thursday, Nov. 20
Double Kettlebell Rows- 5 x 5
3 x 5- 35lb/16kg
2 x 5- 26lb/12kg
Barbell Glute Bridges
155lb x 8
175lb x 8
195lb x 8
Barbell Back Squats
45lb x 10
60lb x 10
95lb x 8
105lb x 5
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11-23-2014, 05:51 AM #5
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Re: Let us resume (or continue) the heavy lifting
I did some more KB presses today. I have a 30 lb kbell at home, so I did 3 x 3 with it
It was hard on the left side, but it was doable. I could barely press that thing once a few weeks ago : ).
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11-29-2014, 12:02 AM #6
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Re: Let us resume (or continue) the heavy lifting
Monday, Nov. 24
Double Kettlebell Presses- 26lb- 3 x 5
Barbell Glute Bridges
165lb x 10
185lb x 10
205lb x 10- damn. this was hard.
Barbell Deadlifts
115lb x 5
150lb x 5
170lb x 8- this puts my max at 211 according to online calculators- . I had a few in the tank on that set
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11-29-2014, 12:09 AM #7
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Re: Let us resume (or continue) the heavy lifting
Thanks for starting this thread again. I plan to get into heavy lifting next. Have to work out logistics like schedule, gym location, gym fees, etc. I hopt, first, gain endurance and get back to a sustainable fitness level. And eventually enter fitness competitions possibly a year from now.
I'm excited and hope to contribute in the following weeks.
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Post Thanks / Like - 1 Thanks, 1 Likes
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12-02-2014, 06:22 AM #8
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Re: Let us resume (or continue) the heavy lifting
Thanks for joining, southernbelllle! That's exciting that you want to enter fitness competitions.
---
Saturday, November 29th 2014
Double Kettlebell Rows- 35lb- 4 x 5
Barbell Back Squats
45lb x 10
65lb x 10
105lb x 7
110lb x 6
120lb x 2
---------
Monday December 1, 2014
Double KB Presses- 26lb- 4 x 5
Barbell Deadlifts
115lb x 5
150lb x 5
170lb x 5
185lb x 7
195lb x 2
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12-05-2014, 06:02 AM #9
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Re: Let us resume (or continue) the heavy lifting
I don't know what I'm doing yet. I have an appointment scheduled with one of the trainers at my gym and I'll see what she has to say. I'm a bit nervous.
It's Cheap to be Pank. Come to the Pank Side.
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12-05-2014, 09:01 PM #10
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Re: Let us resume (or continue) the heavy lifting
Hey Soul Rebel. I hope your trainer works out for you. Back when these threads were active, we were doing mostly barbell, dumbbell, and kettlebell workouts- compound exercises like overhead presses, bench press, deadlifts, and front squats about 2-6 sets with 2 to 12 reps.
Here's a resource for you to get started lifting: Beginner Strength Training for Women . This site is by Nia Shanks; she has lots of useful articles for beginners and advanced people. Here's another one by Marianne Kane .
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