kirabob Member

Cheryl - I'm glad your body is responding well as you build back up - that's great! I have been struggling with being exhausted, so today I decided I need to just back off, slow down and see what happens. So, no extra cardio unless I feel like it, making sure I always have a rest day between lifting (since I'm on a split,…

I actually got the analogy from a friend in another forum - but it really makes it all make sense, doesn't it?

Yeah, at 185, you need a LOT more fuel. I'm 170, and I maintain at 2500. 2500. That's 900 more calories than you are eating now. I lift for 30-45 minutes 4 times a week, and do about an hour of cardio total for the week. I'm also a SAHM, so pretty active. The health-calc puts me at 2700, but I found that I gained (very…

Qski - You're hot now. Believe it. Embrace it. The lifting will only amplify your already-existing awesome! 3fold - I'm sorry you are feeling so crummy. Sad face. Wendler, round 3 week 1 Squats 1x5 @ 150 1x5 @ 170 1x5 @ 195 Leg press 5x10 @ 90 Barbell glute bridges (because my husband was the only guy in the free weight…

I picked the accessory stuff that seemed the most fun, that would target my weak points, and that would fit my body issues/time. So that means that I do some of the Big but Boring (deadlift days and OHP), some simple strength (squat days - leg presses and good mornings) and then the dumbbell stuff on bench days. But I also…

Wendler Round 3 Week 1 Bench Day 1x5 @ 85 1x5 @ 100 1x5 @110 I had one more in me, but my spotter mistook me grunting for me being in distress. Nope, just a very loud lifter. :smile: 5x10 @ 30 One arm dumbbell rows - These make you feel like a total BAMF - so if you ever need that in your workout, throw in some one-arm…

You can have your husband spot you for a while - but eventually you will reach weights that are pretty hard to get on your back with out a rack. As for doing box squats (or chair squats), google "Girls Gone Strong Squat Video" - they did a great series that covers box squats (or squatting to something behind you). Also,…

Daisyamber - if you are only 10 pounds away from your goal weight, I would suggest that perhaps you ought to focus on recomposition instead of fat loss. That means that you would eat close to a maintenance level, keep lifting and doing whatever else activities you enjoy, and just keep going that way for a while -…

Sounds like you need to find your maintenance levels - which are probably higher than you think. As a for-instance, I have been eating at maintenance for 3 months. In that time, I have stayed pretty much the same weight, but my body fat % has gone down by 3 percentage points - and I can SEE the muscle I'm building. Keep…

^^That's the one I prefer - but you can't fudge anything. And it's also important to remember that it will just give you an estimate. You'll have to play around with how much is enough, and how much is not enough, and how much is too much. If you aren't trying to lose weight, then by all means try to find your TDEE and…

Hello everyone and welcome to the new folks! Wendler, Cycle 3, Week 1 (for those of you who are new, several of us started out on SL, and have been blackmailed in to staying even though our programs have moved on :smile: ) Deadlift day 1x5 @ 155 1x5 @ 180 1x8 @ 200 Sumo deadlifts 5x10 @ 120 Farmers walk @ 35, 100 steps…

Wow, I go away for the weekend, and look at all the awesome that happens up in here. Silly ladies - need I remind you that we all lift according to our own ability? Each of us LIFTS BARBELLS, therefore there is no comparing the amazing - it applies equally. :smile: RE: Shoes - I do almost all my lifts in my Chucks, but…

CC - that clinic sounds awesome! Lydia - doing ANYTHING on holiday is impressive, let alone giving us somewhere to chat. Thanks! Deload week for me, and since the little person is sick, I took it mostly all the way off. It also coincided with TOM, so it was the perfect recipe for laying around on the couch and eating a…

I like learning new lifts, too -your club sounds fun! My little one has been sick for days and days, so I've not had much time to check in with all the awesomeness. I rounded out my 2nd cycle of Wendler on Saturday, but had to do both bench and squat together. Squat 1x5 @165 1x3 @ 185 1x3 @ 210 3x10@110 Bench 1x5 @95 1x3…

I do both - my main lift is conventional, and my accessory are sumos. They definitely work different muscles. I have also found that the conventional form translates better to functional use.

I'll have to read through later - I need to make an attempt to clean before a friend drops her toddler off for a while. :smile: Wendler, Round 2, Week 3 Deadlifts. 1x5@170 1x3@195 1x5@220 BOOYAH! 5x10@115 Sumo deadlifts 3x10 Woodchoppers and back extensions 100 steps - farmers walk @35, waiters carry @20 Then I got a donut…

Intake is a lot of trial and error where lifting is involved. I eat all the foods: I'm 5'4" and 169. I eat anywhere from 2200-2500 calories a day. I lift 4x a week and try to get an hour of cardio in over the week (Yeah, just one hour - in several 15 minute chunks). I only worry about protein, and try to get between…

Alicia - LOL - I always get a kick watching the mating shenanigans in the gym. :) Roxy - My thoughts are with you and your OH. Lydia - so awesome that you got such good help - and that it just confirmed that you are already awesomesauce. Zany - I hope you figure out what is going on with your knees! 6550- Thyroid issues…

Sounds to me like you could go without the gloves for deadlifts, and just use them where you need them for support. If you google straps + deadlift you should get some idea of how they work.

We all start wherever we start - sometimes that is with dumbbells - and that's perfectly fine. If you stick with it, you'll be throwing that bar around in no time! Goblet squats are great, you can use dumbbells for almost every lift.

With the upper body stuff, I got to a point where I needed to add extra reps for 2 weeks, then go up by fractionals - pretty typical for women, especially if you are lifting at a deficit. It's important to remember that even if you go to a lower weight and do more reps - you are still getting stronger. Yes, I often find…

Do you **need** the wrist support? If the gloves are what is keeping you from getting a grip, try lifting without them. I find that since my hands are small to begin with, wearing gloves doesn't let me get a good grip. If the problem is your grip strength, look up weighted farmer walks. At 135, I imagine a mixed grip would…

I did lose my train of thought. . . But this came back to me - don't read too much in to Rippetoe's recommendations about weight/fat loss. Most of his experience is in working with (largely) young, male athletes who are eating at a surplus. You are a (somewhat) older female athlete, and eating at maintenance or just below…

CC - I think it is totally legitimate to switch programs at your stage simply because I get the feeling that you are bored. And bored leads to not lifting, which leads to a sad Checker. I switched to Texas and then Wendler in an effort to find a program that would mesh well with my life and with my almost-40 year old hips.…

Blargh. You would think with two days of rest that I would have had a better time of it today. Squats: 1x5@140 1x5@165 1x6@185 Good mornings 3x10@50 Bulgarian split squats 3x8@20 - these are new for me, so I took it easy. They are HARD! Woodchoppers 3x10@25, each side. And then I looked at the crap ton of people hogging…

I have one leg shorter than the other by a little bit, and my hips are not level. I've seen a chiro regularly to help mitigate the stresses of my former job (a decade running clay and sculpture studios) - He told me that my hips are actually significantly improved from before I started lifting. I think it has more to do…

Serious beast mode, going on up in here! Today for me: Deadlifts 1x5@150 1x5@170 1x9@195 Then 5x10 @115 sumo deadlifts. Holy crap, that was a workout. I was dripping sweat by the time I finished. Followed by: Woodchoppers 3x10 @25 pounds, both sides 3x10 @10 back extensions 100 steps, each arm Waiters carry @22.5 100…

Macybean - speaking the truth! Persistence is most definitely the key!

We lost my father-in-law in June. It's a good time to take care of yourself and follow what sounds good to you. Check back in and let us now how you get on!

Another vote for ditching the scale. It cannot possibly measure your awesome. It just can't. I am also voting for taking a break for a bit, and just moving and eating in a way that feels good to you. Sometimes we stress ourselves out so much that we just can't lose weight. I'm solo parenting this week, and the little…