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Post by allymeagan on Jan 21, 2018 15:12:18 GMT -8
I've been doing well with my diet, but struggling with being consistent with a work out program. So I'll post up and try to get some accountability! I have some nagging injuries that I need to keep an eye on, so if I stay in shape it makes a world of difference. My goal is to just stay fit so I can enjoy the outdoors. We have a small community triathlon at the end of August, and I'm really hoping to enter it!
The work out program I'll be doing is Jim Wendler's 5/3/1. It makes the most of the short time I have, and works with full body movements. I'll be on the treadmill on the days I don't do weights. The program is based on percentages of your 1 rep max, and focuses on the bench press, standing press, squat, and deadlift. For assistance I'll do skull crushers, bicep curls, and press squats. And a whole lot of stretching!!
Has anyone else ever used this program? If so, how did it work for you?
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walkswithblackflies
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Post by walkswithblackflies on Jan 22, 2018 8:51:26 GMT -8
and focuses on the bench press, standing press, squat, and deadlift. For assistance I'll do skull crushers, bicep curls, and press squats. And a whole lot of stretching!! I'm not familiar with the program, so I looked it up. A few comments: 1) I'd add a back exercise as an assistance move (pull-ups, dumbbell rows). 2) Other than the triathlon, what are your goals / activities? This program seems tailored to the powerlifting crowd... which will gain you power and mass... but only minimally transfer to activities like backpacking. 3) You will only be working fast-twitch fibers with this workout. Personally, I'd switch out at least one exercise of 5 reps to one of 12-15 reps. Or most (in not all) if your goals are more endurance-related (triathlon). FYI... I'm a former personal trainer, powerlifter, Olympic (style) weightlifter, and strongman. Now I'm primarily a trail-runner. |
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Post by allymeagan on Jan 23, 2018 13:33:08 GMT -8
Thank you so much for the reply, walkswithblackflies! You're on a whole different playing field, and I appreciate the insight. 1) I can definitely add dumbbell rows. I'm trying to do as much without using machines as possible. I can look into a few other options as well. 2) My other activities are archery, canoeing/canoe tripping, backcountry fishing (often portaging a boat or canoe), ice fishing, cycling, and of course hiking/backpacking. I also have a small hobby farm so am usually hauling hay bales and feed bags. The triathlon I'm interested in is a fun community run one, and consists of 5km of kayaking or canoeing, 18km cycling, and 5km running. Running is definitely my weak point. 3) For my assistance exercises I try to do multiple sets of 15 reps, but I could also lighten the weight on one of my core exercises and do a second 3x15 to get the slow twitch fibers as well. My mind thinks I'm in better shape than I actually am lol. I'm definitely a lightweight; all my 1RM are below 100lbs, even my deadlift. For info sake, I'm a 30 yo female, weight 140 lbs and am 5'9". Over the past year I've really focused on my diet and dropped from 165 lbs to my current weight, and am holding there. I typically eat a diet of ~1500 cal, but I'm at the point that may need to be revisited. I have multiple injuries that make me cautious with my weights; I have a weak neck that's been an issue since a car accident many years ago, I injured my supraspinatus and it can give me trouble at times, I have patellofemoral pain syndrome, and achilles tendonitis. It's all muscle related, and as I build muscle (carefully), a lot of that pain goes away, and I'm a lot less prone to reinjury. My main goal is to maintain muscle strength so I don't keep hurting myself doing activities. Having said all that, I did my first weight work out of the week this morning! I did front squats and bench presses as my main 3x5, and then did bodyweight lunges and dumbbell rows as my assistance (3x15). I did a bodyweight circuit as a warm up consisting of jumping jacks, lunges, wall push ups, and squats. Then a full body stretch after my work out. My next weight day will be Friday, so tomorrow and Thursday will be the treadmill. |
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neita
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outdoors
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Post by neita on Feb 11, 2018 8:28:56 GMT -8
How are you doing with the 5/3/1 program? I followed it for several months a few years ago; I'm female and was in my 50s at the time. The program significantly improved my strength. I liked the simplicity of the program. I can't remember why I stopped. Maybe I took a break and something else caught my attention.
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Post by allymeagan on Mar 10, 2018 10:53:59 GMT -8
It's good, I'm enjoying it! I've stalled a bit due to lacking a squat rack, but I ordered one last week and will be setting it up this weekend. I've found it really helps my core.
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Post by comewithme on Mar 13, 2018 21:35:08 GMT -8
I am a weight lifting amateur. However, I used to be a 100 meter dash runner in college so I know a thing or two about being skinny. As I got older I too found it hard to keep the weight down. I was 130 in college and blew up to 190 when I was 27. I'm at a solid 180 now but dropped my body fat while gaining muscle.
I feel better being bigger but stronger than I felt when I was skinny and trim.
I currently squat, dont laugh I know its weak, 315 for 5 reps max. I bench 195 for 5 reps max and deadlift 315 for 3 reps max. I dont see myself as a powerlifter but more as a body builder.
Now I'm not bragging but I have learned these things as I am older now. Sumo dead lifting is soooo much better on my back. I mean it works wonders. So much so that I have now taught my wife to sumo lift and she loves it. She gave up formal deadlifting due to stress on her back. Yes, it shouldnt hurt if done correctly, however, sumo is just so much easier in her opinion.
As far as squats goes, I found using squatting shoes helped my ankle at higher weight. It relieved stress on my ankle and helps with the drive coming back up.
Hope this helps.
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null
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Post by null on Mar 28, 2018 5:49:56 GMT -8
I typically eat a diet of ~1500 cal That's pretty meager for someone of your height / weight / activity level. I am not saying you need to increase it, but it seems pretty low. |
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Post by msdoolittle on Mar 28, 2018 10:58:35 GMT -8
Hi allymeagan! I'm guessing you haven't started actually training for your tri yet and are just trying to get muscle built to help with your injuries? I think swimming would actually be a great benefit in slowly building that muscle you spoke of in your neck and supraspinatus. I also plan to do a (sprint) triathlon, but at the end of July (it's my first). April I'll start training and working on the swim (as I think that will be my weakest sport) and toward the end of the month, will begin doing brick workouts (ride then run). In between, I'll throw in some meager weight training, as I'm not focused on building bulk. Endurance is definitely my focus. Good luck to you and I hope everything is going well! |
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Post by allymeagan on Apr 7, 2018 9:54:47 GMT -8
Not going to lie, life got busy and the work out got put on the back burner. Time to get back at it! I've found so far if I eat more than around 1600 cal that I start to put on weight. I'd be happy to lose a few more pounds yet, but that would be a bi-product at this point, rather than a goal I'm working toward. My body fat percent is still high enough that I'm not worried lol. I make sure those calories are solid ones that count; protein, lots of veggies, but lower carbs. I do struggle with adding those into my diet. It's a work in progress. Unfortunately the triathlon has been cancelled! Due to the fact their insurance would have been too high now. So my goal is just to build muscle and get myself to a point where I can enjoy my activities without physical limitation holding me back. I don't have a lot of free time, so when I adventure, it's usually a 'pack as much as possible into two days' event. Always an adventure  |
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Post by msdoolittle on Apr 9, 2018 5:44:32 GMT -8
Ah, bummer! Sorry to hear your tri was canceled! I was looking forward to hearing about your journey.
I'm sure you'll find lots of other good stuff to fill your time. Good luck to you!
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