1

votes

What is your current weight lifting routine?

Answered on August 19, 2014
Created February 04, 2012 at 3:51 PM

How often, what and what are your goals.

Db4ad76f6f307a6f577e175710049172

(2297)

on February 05, 2012
at 08:30 PM

Nice, there needs to be more women lifting in my opinion.

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 04, 2012
at 07:09 PM

what are the benefits?

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 04, 2012
at 07:04 PM

I have been doing linear progressions with back squats and usually do heavy front squats with met cons.

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 06:56 PM

@bristlebeard i dunno. there are chicks i work out with that are built like dudes. one of them did a set of overhead squats using me as the weight on a dare. as far as i know they're keeping it pretty clean with just bcaa's, creatine, etc. maybe they're genetically just running differently than me, a little more of column's a and b, etc. oh the fascinating body!

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 04, 2012
at 06:33 PM

Michael, do you do any front squats? A friend of mine trains athletes and says that's the first exercise he gets them doing...

Db4ad76f6f307a6f577e175710049172

(2297)

on February 04, 2012
at 06:11 PM

@juba, as long as you're not taking any test, you won't have to worry about bulking up like guys, since you're a lady.

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 06:09 PM

5/3/1 is outstanding! I'm on my second round, added 5-10lbs depending on the lift, and can definitely say that I'm stronger for it.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:43 PM

Thank You Sarah!!!

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 04:36 PM

Huh. I've definitely built muscle but have managed to stay lean without bulking up - and the weights are getting heavier. I hope I don't wake up one morning and find that I can't put my arms down due to all the muscles!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:27 PM

Thank You FutureBoy!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:26 PM

Thank You JuBa!!!

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6 Answers

best answer

4
Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 04:07 PM

Goals are to be fast and strong, healthy, and have fun doing it. This is the only body I have so vigor of mind.body.spirit is front and center.

Current schedule, I change days out to keep things interesting - next round may be M/W/F, etc:

  • Monday: Front Squat
  • Wednesday: Back Squat
  • Thursday: Press
  • Friday: Dead Lift

Tuesday/Saturday/Sunday = rest.

Mixed in there are some HIIT workouts, active recovery, DU and pull/chinups practice.

EDIT: With all of this I want to make sure to mention that I think it's important to listen to your body. If I wake up and am just not feeling it, not talking about "wah don't wanna goo" but just off - bad sleep/body feels weird, etc., then I'll stay home and foam roll, stretch, take care of myself. I'd rather be optimum than half-assed with the possibility of injury. Muscles take a back seat to overall health :)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:26 PM

Thank You JuBa!!!

4
246ebf68e35743f62e5e187891b9cba0

(21430)

on February 04, 2012
at 06:31 PM

I lift on Saturdays for about an hour to an hour and a half, snatches and powercleans one week, powerclean+jerks for reps the next, with front squats as a finisher. If I've still got energy, I'll do jumps.

During the week, I do kettlebell snatches with a fairly heavy bell (66lbs) and goblet squats. For fitness, I ride my bike between 3-7 miles 2-3 times a week.

I also throw a 12lb and 22lb stone in a field for highland games practice, maybe once or twice a week. I'll do more as soon as I have more implements.

My goals are to be the best damn Amateur Highland Games athlete in the State by the end of the season in 2013. And to finish the second half of my major weightloss (120lbs down, 80lbs to go).

2
Db4ad76f6f307a6f577e175710049172

on February 04, 2012
at 06:07 PM

Goals: Big and Strong, eventually do Strongman stuff.

Workout:
M: front squats for reps, bench for weight, seated rows for weight, biceps/triceps(vanity work)
W: front squats for weight, overhead press for weight, pull-ups/lat pull-downs for weight
Sa: front squats for reps, sumo deadlifts for reps, romanian deadlifts for reps

I do Front squats because I can't seem to get to parallel with back squats. Tu, Th, Su are rest days, and the next week I'll be doing bench and overhead press for reps, and maybe the other pulling motions. I alternate either doing something for weight or reps as I want to build strength, but also endurance at the same time.

When I get a training partner (and come back to the states) I'll start Jim Wendler's 5/3/1 with his "Boring But Big" modification.

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 06:09 PM

5/3/1 is outstanding! I'm on my second round, added 5-10lbs depending on the lift, and can definitely say that I'm stronger for it.

Db4ad76f6f307a6f577e175710049172

(2297)

on February 05, 2012
at 08:30 PM

Nice, there needs to be more women lifting in my opinion.

2
88a669ef87f8138d6bbfbdace533a482

on February 04, 2012
at 04:36 PM

I'm a lazy exerciser so I just do my old fallback--the "Strong Women Stay Slim" workout in an empty office at work. 12 lb dumbbells 2x per week. Did 3x this week because I want to move up to 15 lb weights. I check my e-mail, disappear for 15-20 min, and no one's the wiser. I spend less time on weights and 2x daily walks than people on their smoke/coffee breaks so I have zero guilt about taking time to lift at the office. I've been consistent for 6 months this time around.

I know it's not CrossFit but it's effective for this 40 yr old female and more importantly, I can stick with it! [WHINNG ALERT] I dislike gyms, after work I'm too tired, have to cook supper, supervise homework, kid interruptions, etc. Evenings I just do a little leisurely stationary bike. Nothing like exercising in your nightgown while sitting on your ass in front of the TV. Did I mention I'm lazy?

I'm not the only employee with stashed weights, either. I do try to keep quiet about it in case HR decides it's a liability and bans weights. They cracked down on "unsafe" inflated ball chairs. I use mine anyway! Such a rebel.

Goal: 15 lb weights with 20 lb on biceps curl, like I did 10 yrs ago. Then would like to develop basic fitness/athletic competence a la Primal Blueprint. Pushups, etc.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:43 PM

Thank You Sarah!!!

2
Medium avatar

on February 04, 2012
at 04:18 PM

I used to do a basic 5x5, but backed off on the squats when my quads were getting too big. Never had the problem of gaining too much muscle in my life, but ever since I've been Paleo, apparently I'm less of a hardgainer!

It's still hard for me to gain muscle elsewhere, but much easier than it used to be. I also fast pretty regularly, and always work out fasted.

Now I do a modified 3x5 with max weight, Saturday, Monday and Wednesday. I run to the gym with sprints in the last mile.

I won't bore you with the specifics, but will say that I've recently added weighted lower abs using an EZ-curl bar and the TRX straps, and it's the best thing I've ever done for my abs! I'm approaching 8-pack territory.

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 04:36 PM

Huh. I've definitely built muscle but have managed to stay lean without bulking up - and the weights are getting heavier. I hope I don't wake up one morning and find that I can't put my arms down due to all the muscles!

Db4ad76f6f307a6f577e175710049172

(2297)

on February 04, 2012
at 06:11 PM

@juba, as long as you're not taking any test, you won't have to worry about bulking up like guys, since you're a lady.

Ce7e28769d92d5de5533e775b1de966e

on February 04, 2012
at 06:56 PM

@bristlebeard i dunno. there are chicks i work out with that are built like dudes. one of them did a set of overhead squats using me as the weight on a dare. as far as i know they're keeping it pretty clean with just bcaa's, creatine, etc. maybe they're genetically just running differently than me, a little more of column's a and b, etc. oh the fascinating body!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 04, 2012
at 04:27 PM

Thank You FutureBoy!!!

1
74c1777d7d39b053ca64c065dcdb0072

on February 04, 2012
at 06:30 PM

I follow the amateur strength wods on crossfit football. www.crossfitfootball.com.

The routine is heavy squats on Mondays and Thursdays. I do 3x5 with linear progression.

The basic strength routine: Mon:Press/Back Squat Tues: Deadlift Thursday: Bench/ back Squat Friday: Power cleans

I bought fractionals increase squat and deadlift by at least 5lbs a week all others 2.5 a week.

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 04, 2012
at 07:04 PM

I have been doing linear progressions with back squats and usually do heavy front squats with met cons.

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 04, 2012
at 06:33 PM

Michael, do you do any front squats? A friend of mine trains athletes and says that's the first exercise he gets them doing...

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 04, 2012
at 07:09 PM

what are the benefits?

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