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Tree- I'm all tired reading that! Lydia - looking good - do you look down or out? Just curious.
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Girlie - you do NOT screw around, do you? :smile: Yoga again yesterday Wendler, Cycle 4, Week 3 Deadlifts Warmups 5 @ 100 5 @ 125 3 @ 150 Working 5 @ 185 3 @ 210 3 @ 235 3 @ 210 7 @ 185 I was short on time, and tired from being at the gym every day this week so I called it quits after my main lift and went home. To eat.…
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Get a daylight lamp. Sit under it while you eat your breakfast. Seriously - this makes ALL the difference for me. Sorry you aren't feeling all that great - even a slow walk will help you feel better!
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@debress - I had to deload OHP at 60 pounds, then again at 75 - that's where I was when I switched to Wendler 4 months ago. It's a tough, tough lift. Progress takes time, failure is part of your success! Yep, it's that time of year where all of a sudden the gym is full no matter when I go. Thankfully I was able to jump in…
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Now, I should add, you can also eat at maintenance, and add 1-2 cardio sessions in (something that you enjoy for a moderate amount of time), and that will create your deficit. I do better this way, but everybody is different.
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CC has it. If you are eating at a reasonable deficit (less than 500 under your total needs), you will lose weight, cardio or not. If you eat at maintenance or slightly above, you will put on muscle and some fat (but not a lot). It may be that you don't actually need to see anything different on the scale, and just keep…
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Wendler, Cycle 4, Week 2 Benchmania Warm up sets 1x5 @50 1x5 @70 1x3 @80 Work sets 1x3 @ 95 1x3 @ 110 1x4 @ 120 Accessory work Flat dumbbell bench press 5x10 @ 35 One arm dumbbell row 5x10 @ 35 Then I did something called the "9 Minute Kettlebell Complex from Hell". I had to take a minute break halfway through because I…
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I'm not familiar with All-Pro's, but if squats, deads, bench and ohp are part of it, I would suggest you take a deload (maybe to 60%), check that your form is top notch, (plus it would give you a deload week, which would be a good idea) and then roar on ahead. It might be super easy for a while, but you can use that time…
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It's always okay to deload if you feel form is suffering. I found that as I reached certain weights I had to deload, then add more reps, and just generally slow down my progression. But this isn't a race, and every time you lift you are making progress, even if it doesn't show up on the bar.
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All kinds of RAWR! I'm ready to go back to bed - but I LOVED today's workout: Wendler, Cycle 4, Week 2 Deadlifts Warmups: 1x5 @ 100 1x5 @ 120 1x3 @ 150 Working: 1x3 @ 175 1x3 @ 200 1x7 @ 220 I fought for that last one. Fought. :smile: Accessory work: Sumo deadlifts 5x10 @ 125 Turkish getups 1x5 @ 5lbs, each side. This was…
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Yay Leadfoot! So much rawr up in here! Wendler, cycle 4, week 2 OHP 1x3 @ 70 1x3 @ 80 1x3 @90 Someone was waiting for the rack, so I did 5x10 @ 20 lb dumbbell overhead press (20 in each hand) 3x10 assisted pullups and dips. Was able to drop my assistance by 5 pounds, and since I'm pretty sure I've gained a few pounds (I am…
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Everybody is doing great! Days like today are good reminders that even when you 'fail' you are still learning something, and still getting stronger. Wendler Cycle 4, Week 1 Squats 1x5 @ 155 1x5 @ 180 1x4 @ 200 1x2 @ 200 Yeah, failed on my last working set. Just didn't have it today - not enough sleep, probably not enough…
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Lydia - it's brilliant. I'll be interested to hear his response. I hadn't been focused on weight loss for a while, but the joy of signing up for the competition is that I'll definitely need to stay at maintenance until March. Bring on the cookies! :smile:
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Wendler Cycle 4, Week 1 Bench 1x5 @ 85 1x5 @ 100 1x5 @ 115 Flat dumbbell press 5x10 @ 30 One-arm dumbbell row 5x10 @ 30
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I'm getting an Inzer belt - good to know about the lever. I'm right in between sizes, so I figured I'd do the higher one, since I can always wear more clothes, but I can't make the belt longer. . . I need to get on ordering it, because I want orange (because I can). But I've decided to do a meet in March to celebrate a…
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Oh Macybean, saying goodbye to our fur babies is so hard. I'm glad he could be at home with you. Many hugs. Wendler Round 4 week 1 Deadlift day 1x5 @ 160 1x5 @ 185 1x8 @ 210 My right side just above the booty was really tight today for some reason, so I did lots of stretching and foam rolling in between lifts, and that…
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I need 8-9 as well, but have a small person who often wakes me up. Sleep is sooooo important. It helps lower our cortisol levels (think stress), helps our bodies recover better, and makes us all nicer. :smile: Some good tips - 1. Put the screens away after dinner. The light from monitors and devices makes our brains think…
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AAbru - that stinks! I hope you start to feel better soon. So much good work going on here! I got back in to it today after a planned rest week, and then an unplanned extra 4 days of rest due to a cold making me all dizzy. Note to new lifters: Dizziness and heavy things do not mix. Ever. :smile: I was starting to feel…
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Tree - When is your meet? I can't wait to hear about your total sweep! :smile: There was a tool at my gym this morning that didn't want to share, so I only had time for my main lift. But that's okay, I still showed him to never underestimate the 5'4" girl. Squats: 1x5 @ 170 1x3 @ 195 1x3 @ 215 And that ends my 3rd cycle of…
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YES.
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I picked a foam roller up at Marshall's for 12 bucks - I roll before I go to the gym, and it does help quite a bit! You want to get it resolved now - at higher weights that slight discomfort can turn in to an injury.
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LOL. My face is hilarious while deadlifting - but I was watching my friends form, not her face. It just always astounds me, how powerful we look when we pick up those heavy things. And I don't ever get to watch myself from the side. But yeah - deadlift and squat face are pretty funny!
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That's great news, Stef! Rest rest and rest, and you'll be back at it in no time! Lydia - some days I'm all BAMF and pushing my way in to the bros, and some days I feel super hesitant - most of the time you are ripping it up, remember that! A reminder to folks - DOMS are common in the first few weeks of any new lift, but…
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There is also nothing that says you HAVE to squat 3 times a week. You can either cut it back to once a week, or twice, or throw in some front squats instead. You might progress slower, but if you are pain free. . .
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Yep - whenever I need a form reminder, I ask my 3 year old to do a squat. :smile: She's perfect, every single time.
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I've been lifting since March, but left SL back in July. I'll hit 1.5 times my BW sometime in February (I weigh somewhere in between 165-170).
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We may be posting twins, but your deadlift blows mine out of the water!
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Lydia - I'm confused - so he doesn't want you to squat all the way to parallel? Or not below parallel? What about the huge body of research showing that not hitting parallel puts undue pressure on the knees? I'm just curious what his rationale was behind 'functional'? And, woodchoppers are my favorite core work. :smile:…
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You all move too fast! I can't keep up! Cheryl - Even if she doesn't stick with it now - she will not be scared of the bar later in life, if she decides to have another go - and that's a pretty awesome gift, in and of itself. To those of you nursing injuries - give yourself time to heal! To those who have less-than-stellar…
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Wendler Bench day, week 2 (yesterday) 1x3 @ 90 1x3 @ 110 1x3 @ 120 Flat dumbbell press 5x10 @30 One arm dumbbell rows, 5x10 @ 30 Then some core stuff. And then, 2.5 hours of raking wet leaves. I can't lift my arms today.
