kirabob Member

Well, the wendler only works if you are actually doing the wendler program - it's not really very programmable beyond the Wendler set up. I found the easiest thing with JEFit was to take one of their standard routines and just delete and refill it with my stuff.

Alicia - yes, if you stay at a deficit, the swelling will go down. :smile: Macy - fur babies are well worth worrying about. I love all mine dearly, except for the one cat that has always peed outside the litter box. For 16 years. She's off the list. :smile: I like the JEFit app - it's a little clunky to get set up at…

I average about 125 g of protein. I use a pea protein powder, and am completely in love with mint chocolate Clif Builder Bars. :smile: I'm experimenting with getting more protein from grains/legumes - but doing that and keeping the calories in line is a little tricky. I'm in my deload week, and I started a new job, and…

Oh - and a funny. Hubs was lifting with me, and so we were loading and unloading the bar a lot (he hasn't been lifting as long). A guy next to us asked me if I was training him (my husband). When I said no, that's my husband, the guy had the gall to say "You better make him lift more weights - it's not right that you have…

Ack! No time to read - but before I forget what I did: End of my first cycle of Wendler Squats 1x5@155 1x3@180 1x3@200 I think I had another 3 in me, but my mind psyched me out. Dangit. Leg press 5x15@100 Good Mornings 5x10@55 - I realized that I was also doing power cleans and OHP's when I do these, LOL. 55 finally felt…

It's been a long day, I'll have to catch up tomorrow. Lifted in the afternoon today -so much power, I might have to switch! Deadlifts 1x5 @165 1x3@ 185 1x8 @210 Bench 1x5@ 90 1x3@105 1x6@115 And I skipped the accessory stuff since I was doing two major lifts and coming off a stomach bug.

I moved from SL to Texas to Wendler - I'm only in my first cycle, but I am enjoying it. Recomp and strength is only going to happen if you are eating enough for your body to make muscles with - but even that kind of change takes a lot of time. And progress on Wendler is slow (1x a month). I moved because my hips couldn't…

Roxy - I wouldn't worry over much about developing ginormous traps (that's the muscle that runs from your neck to your shoulders). Unless you are an extreme genetic outlier, taking steroids, and/or eating at a huge surplus, you just aren't going to make that muscle 'big'. And that final contraction, where you lock out, is…

Lydia - any chance you can find a good lifting coach in your area? I have a friend stateside who has needed a coach to help her figure out squat form - she is tall and long-legged, just like you. You WILL figure it out - but it is so important that you are figuring out the form -good on ya! Glad folks are doing well,…

Yep, Roxy - It's breaking gravity that always gets me, too. But great work! Nice jumping, there! (Former steeplechaser back in the day). Bench day: 1x3@85 1x3@100 1x6@110 Assisted chins and dips, 5x15 with 70 pounds of my bodyweight Then 30 minutes of steady state on the Arc trainer. I am getting nervous about squatting…

Fitree- the stealth lifter. Did you all see how she buried that deadlifts 248x5 in there. 248 pounds. 5 reps. Tree wins badass of the week award!

Stephanie - sounds like you are right on track to me. 2.5 pounds in a week is totally water gain, so no worries - and yes, it's due to the lifting. Doing cardio is up to you. I didn't do any for the first 2 months I was lifting. I didn't really have the energy until I started to eat more. I think the main thing is just to…

Re: Bench position - I try to have my eyes looking straight up at the bar. That way when I lift it out I am clear of the pins, but don't have to move it very far. I love seeing all the awesome you ladies are pumping out!!! Wendler, week 2, deadlift day: 1x3@155 1x3@175 1x8@200 I was feeling really full of myself, then…

^^And that, folks, is how you make the best of a not-ideal situation. :smile: And yeah, I'm curious to see if I can raise my arms over my head tomorrow.

jw203 - I am learning that deloads are just a part of the lifting process. Without them your body gets exhausted, and sometimes life claims greater priority - The weights will always be there, just waiting for us to come back. :smile: My two-in-one Wendler extravaganza did me in DOMS-wise. It took me almost 20 minutes to…

Another vote for a good balance of protein/carbs/fats an hour or so before you lift. I usually have a protein shake with spinach or kale and some kind of fruit and some peanut butter blended in. I digest it fairly quickly, but it gives me the juice I need to get the most out of my lifting.

Holy cow Daisybee - that was a LOT of lifting. Like, maybe too much. With Texas, your volume day is 5x5 @ 85% of your maximum, and still only 1x5 on DL's. So yeah, you crammed a week of lifting in to one day. :smile: Also, volume is usually followed by active recovery (2x5 at 60% of your max) and then an intensity day (1x5…

jstout - you are doing amazingly well considering how much you have had to travel. When I did the 5+ on my deadlifts, my grip is what gave out first, too. I've found I can do up to 165 for reps with an overhand, but anything after that has to be mixed grip. I really like the Wendler so far - although I don't recommend…

So much awesomeness in here! Strong women rule! I had to squish benching and squatting together today - I predict full body DOMS in two days. :smile: Wendler Squats: 1x5@135 1x5@155 1x5@180 - This was all I could eek out - after a two week break from heavy squats, these were not great and required every ounce of my…

Yep, those are the ones. I could do the eccentric decline, but I could tell that it was only going to take one little tiny bit of bad form to tweak my hamstrings pretty bad. Sooooo, working on up. :smile:

Yep. Heavy means heavy **for you**, not for anyone else. And looking good, lady!

Erin - I'm doing Wendler's too and they won't let me leave, so. . . .stay around and keep me company! Yes - less fat plus more muscle is also leading to more regular cycles for me. Since my uterus is more than useless, I kind wish they would just stop, but oh well. :smile: Great numbers all - and Daisy, you are ripping it…

glwerth- that sounds soooo awesome! Lwoodroff- speedy healing to you! Boy, I take a week off and you all rip it up! Dani has threatened me with bodily harm if I leave the forum, so you'll have to put up with hearing about my Wendler 5/3/1 adventures. :smile: Today was the first day: OHP 1x5@55 1x5@65 1x8@70 Then 5x15 chins…

Too much awesomeness going on in here! 5 pages in and it's only been one week! I am getting reallllly itchy to get back under the bar - thankfully Monday is almost here, and I can start Wendler. Weee hoooooo!

Texas would NOT be a big jump for you. You still squat every day, just not so much all the time. And you still do benches and OHP and deadlifts - no new equipment needed. Texas also gives you the opportunity to build in a little more cardio two days a week, as you get your lifting done pretty fast on Wednesday and Friday.…

Lydia - I am going to echo what Dani said. You've been lifting for a while now - I don't know that SL is really intended to be a long term progression program. Chances are that your body has reached a point where it needs a somewhat different approach - something more periodized (basically, changing intensity and volume…

You ladies move too fast for me! We also have some family stuff going on, so I'm not on much. Last week of Texas for me: Squats 5x5 @180 OHP 5x5 @ 75 Deadlifts 1x5@ 210 Some hanging leg lifts and pushups. I think I'll be moving on to Wendler when this is over, as my schedule will finally allow for 4 days at the gym. And…

^^ Bumblebums has pretty much nailed it. Another nifty little trick is to think about shoving your entire rib cage down towards your pelvis (front and back, like you are squishing two marshmallows (bony marshmallows) together. This will tighten up your core and help with that bar path.

It's been a crazy week - my dad had a stroke on Monday, and was out of the hospital, slated to fully recover, by Thursday night. Phew. Talk about terror and joy all packed into 72 hours! I lifted to stay sane, and did some more cardio stuff (hurray maintenance eating for increasing energy and shortening recovery times!)…

Dani - any team sport baffles and intimidates me - so I think you are a rockstar for getting out there! Volume day: Squats 5x5 @175 Bench 5x5@105 Deadlifts 1x5@205 Plus 5x10 leglifts and 25 minutes on the ARC trainer.