Jaxster92708 Member

Shower at home too, so all I have is stuff I use for my workouts: 2 towels (one for my face, one for the equipment) iPod and earbuds timer chalk and liquid grip lifting gloves-should take them out, I never use 'em fractional weights notebook and pen to log my workouts (I enter them in my app later) phone (for my C25K app)…

I tried NROLFW first but found the workouts in later stages to be difficult and too long (as many have commented). I did SL for 14-ish weeks and made incredible strength gains, but I began to plateau and was finding the 5x5 taking too long at higher weights due to the increased time needed for rest between sets. I have…

So fun!! What a great idea... I am Jackie and I mostly lurk on this board, occasionally post. I am 47 and live in Orange County, California (really close to Disneyland). Love Disneyland, got married there almost 19 years ago, have annual passes but rarely find the time to go :cry: No kids (by choice), but we have a crazy…

I am just starting my deload week of cycle 6. I lift on Saturday (OHP day), Sunday (deadlift day), Tuesday (bench day) and Thursday (squat day). I used to do the Boring but Big routine, but got bored with that and didn't like doing 5 sets of 10 reps of the same exercise. On OHP and bench days, I add upper body work and on…

I did 13 or maybe 14 weeks of SL then started feeling the same way. I am now doing Wendler's 5/3/1 and am finishing up my 6th cycle. Gives me the strength building in the one compound move and the variety and flexibility of assistance work. Your program looks pretty solid: I work out at 4:30 AM, so need something basic and…

OK, so along this thread... The other day I was doing bench and got through my warm up and first 2 sets without problem. Then, as I was on my 2nd rep of my 3rd set, some random guy pops into my field of vision, motioning with his fingers for me to keep on going. Totally blew my concentration and I was done. Took my earbuds…

I have switched over to Wendler's so I have a deload week once every four week cycle (I lift 4 days/week). When I did SL, I just deloaded as the instructions stated (deload after stall x3). Jackie

I plan my workout in a small spiral notebook then enter into Jefit after my workout. I am doing Wendler's, so I only put my main lift in my notebook, then add my assistance lifts during the workout because I mess around with the weights a lot in my assist exercises. To track my cycles and overall progress, I put my planned…

Happy New Year! Started the new year off with a bang by missing my workout. But, flip side is I did walk for a few hours at Disneyland today. Will get back on track tomorrow. Still doing Wendler's (on week 2 of cycle 1) and haven't really set goals yet for this year. Gotta get my eating back in check too. Really want to…

This is a great question. Not sure that SL has a specific deload period: From what I can tell, you deload once you have stalled x3 workouts in a row for each specific exercises. You only deload on those exercises in which you stall. I know for Wendler's, every fourth week is a deload week in preparation for the next cycle.…

I completed my first 12-week course of Stronglifts. Had to modify to 3x5 and deload a few times on some of the exercises but my final numbers were: Squat: 140 lbs BP: 80.5 lbs Row: 66 lbs OHP: 62 lbs DL: 145 lbs I have now started Wendler's based on my 1 RM from Stronglifts. Looking forward to a change for a little bit and…

Thanks so much...this is great advice! I guess my pea-brain doesn't understand the whole madcow system. Maybe I will revisit it and see if that one will work. For now, going to try Wendler for my lower body lifts and keep with SL for upper body. I agree...gotta have me some rows! I can't believe you did whole body…

That's exactly what it is: Those blasted squats! They just kill it for me. I think what I'm going to do is do Wendler's for my lower body work and keep SL for my upper body. I really don't mind the slow going on the weights: I think that is the only thing that keeps me motivated to stay with SL format (3x5, not 5x5) for my…

^^ This. Chalk or Eco-ball is an essential for me for rows and deadlifts. I also bring my own fractional plates, my iPod, a timer, and my notebook to log my weights/reps. If you have a Smartphone or tablet and download one of the logging apps (like Jefit), you'll have your timer, notebook, and music. Welcome and good luck!…

All I can say is wow. Maybe I'll get there someday *sigh*.

Yep, I bet he doesn't respond to any questions about women doing SL. His program is great, but he comes off as a tool. Not going to pay: Going to stay a member of this board where I can get like-minded support and encouragement. BTW~if anyone ever *does* get a response re: women and SL, do tell!!! Jackie

I use the vanilla one. I mix it with milk, ice, frozen or fresh fruit, and spinach or kale for a smoothie in the morning. Love it. Jackie

^^This! At the start, adding 5 lbs per workout hardly felt like anything. I stalled at different points, form suffered on squats, so I started deloading. Then I switched to a 3x5 format and now my gains are more consistent. I use fractionals to increase weight on upper body lifts by 1/2 lb per workout. I am in week 12…

Strong work! I, too, did a major deload when I realized my form was suffering. I am doing 3x5 now and adding some assistance work at the end (usually just one exercise) and found that helped me with strength gains. I also increase my weights by just 1/2 lb on upper body lifts: Makes me feel better to see the number go up,…

Me, too. Just finished this AM. Squat: 135 lbs Bench: 80.5 lbs Row: 65.5 lbs OHP: 61 lbs DL: 140 lbs Great progress!! Keep up the good work, all! Jackie

There is an app available for android (not sure if there is one available for iPhone) called "Repetition Calculator Lite" (you can get a Pro version also). It calculates your 1 rep max and weights based on your current stats (weight/reps). There is a separate calculation for upper versus lower body weights. Good luck in…

Go for it! Jackie

I agree with all of the above. Personally, I think he is not comfortable in his own skin and feels threatened seeing a woman lift more than he probably can. Good job calling the manager and letting them know: He made you feel bad and he should not be allowed to go on doing that and deserves a talking to (hopefully the…

Wow! Where did November go??? I am on week 11 and have also modified to a 3x5 format (Just for squats, but may add some other lifts to that at as well-namely bench and row). I too am moving up 1/2 lb at a time on upper body lifts and usually do two workouts at the same weight. Think I'm going to start adding some extra…

Yep, fractionals are the key for me with OHP, bench, and now row. I am now increasing by just 1/2 lb increments on these lifts. Slow and steady as they say!

Is it grip strength or slipping? If it's slipping you might want to try chalk or the liquid chalk substitutes. I use the liquid chalk substitute for deadlifts and rows and it helps a lot. Good luck! Jackie

Whoot whoot! Impressive weights...especially the bench. I am so glad you posted this: I am going lighter on squats, deads, and row and it is validating to see that others have been doing the same. Keep up the great work!

I decided to go really slow on squats too. I got up to 135 lbs and was so excited to be able to put the big plates on. Then, I had a sore neck. Prior to that I had pulled a muscle in my groin. My form got super sloppy and I was not even hitting parallel. So, I backed off quite a bit and went down to 3x5 for squats only. I…

[/quote] It might not just be core strength, it might also be a flexibility issue. Hips, ankles, tight ham strings or calves. Any of that could cause your body to compensate by winking. Can you do an *kitten*-to-grass body weight squat? Try this - at the end of this article there's a recommendation for an exercise to…