ninenines Member

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  • Oh hell no! I can't even do them unassisted. Or maybe one on a good day. I have some bands that I use to provide assistance. I was doing the kettlebell program on the off days of Stronglifts. Depending on the day and how big the workout was, I might do the swings and squats and presses and pullups together. Just whatever…
  • I love kettlebells! I haven't been using them much since I started Wendler though. I started out following this program: http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout I gradually increased the number of reps per set from 7, up to 10, then 15 and up to 20. Basically…
  • I've been about, but not posting. Last week was deload. I wasn't exactly sure if I was supposed to do just the warm up sets, since the prescribed weights were the warm up weights. I ended up doing two sets of five of each of the warm up weights and then 3 sets of my assistance exercises. I kept the rests short and was in…
  • @spritey86 I'm super impressed with your Bench and Row! So don't be down about it. :)
  • OHP Day, Week 3, Take 2 Main: OHP Warm up sets, then 5@20kg, 3@22kg, 5@25kg (just managed to eke out the last one) Assistance 1: Bench Press 5x10 at 20kg Assistance 2: Barbell Row 5x10 at 30kg Superset with Plank 5x45sec Looking forward to deload week. I'm actually a bit sore from yesterdays deadlift workout.
  • Deadlift Day, Week 3, Take 2 Main: Deadlift Warm up sets, then 5@62kg, 3@70kg, 7@78kg (two more reps from last week!) Assistance 1: Front Squat 5x10 at 15kg Assistance 2: Bulgarian Split Squat 5x8 at 15kg. Superset with Lateral Raise 5x9 at 4.5kg
  • Turkish get-ups are awesome. As with a lot of awesome stuff, I don't do them nearly often enough.
  • Sounds like you are making good progress on the chins @canadianlbs Bench Day, Week 3, Take 2 Main: Bench Warm up sets, then 5@27kg, 3@30kg, 7@35kg (one more rep from last week) Assistance 1: OHP 5x10 at 15kg Superset with Standing Calf Raise 5x10 at 20kg Assistance 2: Chin-ups 10x5 with 3 assistance bands. These are…
  • I love the thread title! And I did like my workout today. As I mentioned in the last post of the June thread, I'm repeating week three of this Wendler cycle to align it better with my menstrual cycle. Who knows if it will make any difference. I'm not sure if I notice any strength differences, but I definitely notice the…
  • I'm sorry to hear about your grandma Dawn, I hope you get to be with your family soon. I've decided I'm going to repeat week 3 of Wendler before deloading. I've been reading some interesting research on how menstrual cycles can affect strength and gains. Apparently there may be some greater benefits during the follicular…
  • Ditto that! Just finished week 3 of my first Wendler cycle.
  • I've added chin-ups (band assisted) as one of my accessories for Wendler. Hoping they will help with the OHP. It was actually OHP day for me today, wasn't particularly inspiring and only hit 4 reps for 25kg which was a bit disappointing. OHP Day, Week 3 Main: OHP Warm up sets, then 5@20kg, 3@22kg, 4@25kg. Assistance 1:…
  • I do the following in a week: - four weight lifting sessions (Wendler 45min-1hr each). - netball training (1.5hrs) - netball game (1hrs) - usually umpire a game (1hr) - flexibility/mobility work (less than I need)
  • Deadlift Day, Week 3 Main: Deadlift Warm up sets, then 5@62kg, 3@70kg, 5@78kg - these felt heavy today, so glad to get 5 in the AMRAP set. Assistance 1: Front Squat 5x10 at 15kg Assistance 2: Bulgarian Split Squat 5x7 each leg at 15kg Superset with DB Lateral Raise 5x8 at 4.5kg
  • Onto week three of Wendler cycle 1, which I am thoroughly enjoying. Sunday: Squat Day, Week 3 Main: Squat Warm up sets, then 5@33kg, 3@38kg, 5@42kg Assistance 1: Deadlift 5x10 at 40kg Assistance 2: Hip Thrust 5x10 at 50kg Superset with Dumbbell Bicep Curl 5x6 each arm at 7kg Finished up with a good ten minutes 'miring my…
  • How are you liking 5/3/1 @Sumiblue ? I'm just half way through my first cycle, but enjoying the switch up.
  • I'm 173cm, around 65kg at the moment. Bust 86cm, Waist 70cm, Hips 98cm. I have clothing that ranges from AU 8-12. Generally small on top, medium on bottom.
  • OHP Day, Week 2 Main: OHP Warm up sets, then 3@20kg, 3@20kg, 7@23kg Assistance 1: Bench Press 5x10 at 20kg Assistance 2: Barbell Row 5x10 at 30kg Superset with Plank 5x30sec (bodyweight)
  • Deadlift Day, Week 2 Main: Deadlift Warm up sets, then 3@57kg, 3@65kg, 5@75kg Assistance 1: Front Squat 5x10 at 15kg Assistance 2: Bulgarian Split Squat 5x6 each leg at 15kg Superset with Lateral Raise 5x10 with 2.5kg plates
  • Bench Day, Week 2 Main: Bench Warm up sets, then 3@25@kg, 3@28kg, 9@32kg Assistance 1: OHP 5x10 at 15kg Superset with Standing Calf Raise 4x10 at 10kg, 1x10kg at 20kg Assistance 2: Chin ups 10x5 with 3 assistance bands
  • Squat Day, Week 2 Main: Squat Warm up sets, the 3@30kg, 3@35kg, 4@40kg Assistance 1: Deadlift 5x10 at 40kg Assistance 2: Hip Thrust 5x10 at 50kg Superset with Dumbbell Bicep Curls 5x5 each arm at 5kg
  • Oh DOMS! Feeling it big time in my glutes today. It's pretty awesome to have done enough to get DOMS. OHP Day, Week 1 Main: OHP Warm up sets, the 5@16kg, 5@20kg, 7@22kg Assistance 1: Bench Press 5x10 at 20kg Assistance 2: Barbell Row 5x10 at 20kg And that's week one of my first cycle of Wendler done. @kimiuzzell so far so…
  • Deadlift Day, Week 1 Main: Deadlift Warm up sets, the 5@53kg, 5@62kg, 6@70kg Assistance 1: Front Squat 5x10 at 15kg - oh my gosh, the burn! Assistance 2: Bulgarian Split Squat 5x5 each leg at 15kg My legs were feeling rather shaky by the end.
  • You look awesome! Yay for summer.
  • Bench Day, Week 1 Main: Bench Press Warm up sets, the 5@23kg, 5@27kg, 10@30kg Assistance 1: OHP 5x10 at 15kg Assistance 2: Chin-up (band assisted) 10x5 with three bands I'm really enjoying the set up and simplicity of the Wendler workouts. It was a bit confusing working it all out to start with, but actually doing the…
  • Well I've officially made the move from Stronglifts onto my first cycle of Wendler 5/3/1 today. Think I'll still hang around here if it's alright, I haven't found anywhere else quite as active. I'm going to run the Boring But Big accessory pattern, but I'm crossing over the lifts, so squat accessory on deadlift main days…
  • We all start somewhere @pamcuster so welcome!
  • I think I'll be doing this variation of Wendler, my main aim for lifting is just getting stronger. It appeals because it's simple. But I think I'm going to do the squats on deadlifts day and vice versa and the same with the presses.
  • I've been all over the place in deciding and it's taken me ages to actually make the change. I've moved down to 3x5 now on most lifts with Stronglifts, but I also decided I wanted to be lifting 4x a week. It took me a while to get my head around Wendler and I only ended up getting the book this week. At first I just wanted…
  • @fanncy0626, I wouldn't put 201 sets past you, hahaha. I decided to play around with a Wendler type workout this morning, before starting the cycle proper on Sunday. Main: Deadlift warm up sets followed by 5 at 55kg, 5 at 60kg, then messed up plates and did AMRAP at 65kg instead of 70kg. Got 8. Then followed up with…
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