New Rules of Lifting (for Women) Group - Part 2

idauria

Don't worry, you'll be hearing from me for sure!

I have decided to do a 6 week sugar and wheat elimination diet. I am choosing 6 weeks because that's how far away Thanksgiving is! I am trying to get my mom and sis on board with me as they are both overweight and pretty sedentary. My mom in particular is a sugar junkie and my sister is a carboholic. I think we'll all feel tons better by cutting these things out. But if I had to choose I'd give sugar the boot. It's just not necessary. But it's so hard because I am a chocoholic and usually have a piece of it daily in some form.

idauria

I did the first bonus challenge this morning. I was able to do 25 reps for just about every exercise. I don't know if that's good or not. I guess it's better than doing 15 reps. But I thought I'd be able to do more. I also added an AMRAP set of bicep curls and skull crushers(for triceps). I feel like my upper arms are being ignored and whatever gains I was making during my previous routines have been erased.

How's Stage 2 treating everyone?

elizabethblake

Hi ladies -

I started Stage 2 yesterday. I did take the week off in between because my gym was closed for a week for maintenance, so I didn't have a choice - Perfect timing!

Although I still felt challenged at times during Stage 1, I was never noticeably sore. Well, I'm sore this morning! I think it's from the squat push press. Holy cow. Those were tough at the end of the AMRAP. I did 55 lbs and was struggling during the push press part. But, I really loved the horizontal wood chop! I can definitely see how it's a good all around ab/core toner. I've always seen people doing it in the gym, but didn't have the confidence to just try it. I also watched a video online that explained the form like you're swinging a bat in front of you - arms straight, moving at the hips and waist. That helped a lot.

Overall, I don't know if it's because it's fun to start something new, but I really enjoyed this workout. BUT, I do think it's more challenging than Stage 1. What are others thoughts?

idauria - did you start yet?

I'm about halfway through with Stage 2 and defnitely think it's more challenging than Stage 1. I wasn't sure about this in the beginning, but the front squat push press kicks my butt every time (I'm finally up to a full ten reps) and by the end of every workout, I'm dripping with sweat. It's tough. It's great! I do miss some of the Stage 1 exercises, but I've subbed in prone jackknives for swiss ball crunches - I just think it's a better exercise.

I'm hoping to complete Stage 2 before going on vacation in 9 days, so my vacation can be a "forced rest" between stages. I'll have to throw in an extra workout on the weekend, but I think I can do it. And actually, I'll be doing a lot of hiking on vacay, so it'll just be a break from weight lifting, which is good.

TluvK

Don't worry, you'll be hearing from me for sure!

I have decided to do a 6 week sugar and wheat elimination diet. I am choosing 6 weeks because that's how far away Thanksgiving is! I am trying to get my mom and sis on board with me as they are both overweight and pretty sedentary. My mom in particular is a sugar junkie and my sister is a carboholic. I think we'll all feel tons better by cutting these things out. But if I had to choose I'd give sugar the boot. It's just not necessary. But it's so hard because I am a chocoholic and usually have a piece of it daily in some form.

Good idea! I bet you're going to feel great. Just don't eliminate your carbs, otherwise you will definitely be feeling the loss of them with all of the weight lifting you're doing. Low energy, etc.

bbygrl5

Does someone have tips on how to get my head down and but up on the prone jackknives?

This is the way I learned to do them and to me, it's the simplest way to learn... Put yourself into pushup position, with the stability ball underneath your shins. To do the jackknife, keep your arms stationary and bring your knees up toward your chest, return to starting position.

Don't think about every other movement going on, if you do this, every movement happens naturally.

deninevi

Does someone have tips on how to get my head down and but up on the prone jackknives?

This is the way I learned to do them and to me, it's the simplest way to learn... Put yourself into pushup position, with the stability ball underneath your shins. To do the jackknife, keep your arms stationary and bring your knees up toward your chest, return to starting position.

Don't think about every other movement going on, if you do this, every movement happens naturally.

Thanks! I have hard time with bringing my head down and butt up-from the jackknife going into pike. I can do it sometimes and sometimes it isn't happening for me. I guess I need more arm strength.

Rae6503

Does someone have tips on how to get my head down and but up on the prone jackknives?

This is the way I learned to do them and to me, it's the simplest way to learn... Put yourself into pushup position, with the stability ball underneath your shins. To do the jackknife, keep your arms stationary and bring your knees up toward your chest, return to starting position.

Don't think about every other movement going on, if you do this, every movement happens naturally.

Thanks! I have hard time with bringing my head down and butt up-from the jackknife going into pike. I can do it sometimes and sometimes it isn't happening for me. I guess I need more arm strength.

I think that is something to build to. I just did them for the second time and was able to get my butt a little higher, but no, it's still not that high.

idauria

Don't worry, you'll be hearing from me for sure!

I have decided to do a 6 week sugar and wheat elimination diet. I am choosing 6 weeks because that's how far away Thanksgiving is! I am trying to get my mom and sis on board with me as they are both overweight and pretty sedentary. My mom in particular is a sugar junkie and my sister is a carboholic. I think we'll all feel tons better by cutting these things out. But if I had to choose I'd give sugar the boot. It's just not necessary. But it's so hard because I am a chocoholic and usually have a piece of it daily in some form.

Good idea! I bet you're going to feel great. Just don't eliminate your carbs, otherwise you will definitely be feeling the loss of them with all of the weight lifting you're doing. Low energy, etc.

Yeah, I still eat carbs, just not a lot. I am trying to get them from vegetables and some grains. I don't have any real reason to cut out wheat but doing so forces me not to snack on the things that I love like crackers and pretzels. Plus I do believe that wheat bloats me. Mind you, this isn't gluten free so there are still plenty of options out there. I love quinoa and buckwheat.

deninevi

Does someone have tips on how to get my head down and but up on the prone jackknives?

This is the way I learned to do them and to me, it's the simplest way to learn... Put yourself into pushup position, with the stability ball underneath your shins. To do the jackknife, keep your arms stationary and bring your knees up toward your chest, return to starting position.

Don't think about every other movement going on, if you do this, every movement happens naturally.

Thanks! I have hard time with bringing my head down and butt up-from the jackknife going into pike. I can do it sometimes and sometimes it isn't happening for me. I guess I need more arm strength.

I think that is something to build to. I just did them for the second time and was able to get my butt a little higher, but no, it's still not that high.

Thanks! I hope to get there soon!

persistenttiger

Re: Stage 1. I think, in retrospect, that Stage 1 is to basically just introduce you to the lifts and get people moving who may not have ever moved quite that way. I don't remember waking up sore from NROLFW until well-into Stage 2 or maybe 3. I wouldn't want anybody to bail on the program because of reservations based on Stage 1.

I see what you mean. I thought that too (I have been doing bodypump for nearly two years, so know how to squat, deadlift etc), but I have found now that I am using enough weight it's fine and I am noticing doms. The sessions are so short though that it feels weird. I feel like I could do more than what is in stage 1.

idauria

Re: Stage 1. I think, in retrospect, that Stage 1 is to basically just introduce you to the lifts and get people moving who may not have ever moved quite that way. I don't remember waking up sore from NROLFW until well-into Stage 2 or maybe 3. I wouldn't want anybody to bail on the program because of reservations based on Stage 1.

I see what you mean. I thought that too (I have been doing bodypump for nearly two years, so know how to squat, deadlift etc), but I have found now that I am using enough weight it's fine and I am noticing doms. The sessions are so short though that it feels weird. I feel like I could do more than what is in stage 1.

What do you mean by "doms"? I have seen other people use this term but I don't know what it means. Am I missing something?

elizabethblake

Re: Stage 1. I think, in retrospect, that Stage 1 is to basically just introduce you to the lifts and get people moving who may not have ever moved quite that way. I don't remember waking up sore from NROLFW until well-into Stage 2 or maybe 3. I wouldn't want anybody to bail on the program because of reservations based on Stage 1.

I see what you mean. I thought that too (I have been doing bodypump for nearly two years, so know how to squat, deadlift etc), but I have found now that I am using enough weight it's fine and I am noticing doms. The sessions are so short though that it feels weird. I feel like I could do more than what is in stage 1.

I felt that way too when I started, but if you progressively increase the weights, by the time you get to three sets at the end of Stage 1, it takes a decent bit of time.

Have to brag a tiny bit - Yesterday I was subbing in prone jackknives for all the crunches in Stage 2, did 25 PJKs pulling my knees to my chest for the first set, and on the second set decided to try lifting my bum to the ceiling like the "big boys" do. I actually did a small movement - straight up in the air! It was pretty awesome, didn't think I could do it and voila! I'll be practicing more on that, fer sure.

TluvK

Re: Stage 1. I think, in retrospect, that Stage 1 is to basically just introduce you to the lifts and get people moving who may not have ever moved quite that way. I don't remember waking up sore from NROLFW until well-into Stage 2 or maybe 3. I wouldn't want anybody to bail on the program because of reservations based on Stage 1.

I see what you mean. I thought that too (I have been doing bodypump for nearly two years, so know how to squat, deadlift etc), but I have found now that I am using enough weight it's fine and I am noticing doms. The sessions are so short though that it feels weird. I feel like I could do more than what is in stage 1.

What do you mean by "doms"? I have seen other people use this term but I don't know what it means. Am I missing something?

Muscle Soreness - specifically, Delayed Onset Muscle Soreness.

idauria

Thanks! Now I don't have to be ignorant!

cbear017

I've just started Stage 1 and this is my concern too. I know the weights I'm using are certainly heavier and I'm using the olympic bar now which is really exciting but the workouts feel so short and there are so few exercises that it just feels strange. Does it get a lot harder? Someone's probably already answered this but how long are your workouts in the advanced stages?

When I compare it to something like Jamie Eason's 12-week Live Fit program I wonder if I'm really getting a workout. Okay, I've never done JE's program and I know NROLFW is different because they are compound movements but does feel strange to only do 5 exercises in total.

I did Body Pump for years and while it did help to get me in shape initially all I have to do is take a look around the room at the women who have also been doing it for years to see there isn't much improvement in muscle tone and the weights they're now lifting aren't much heavier either. It's a wonder it's so popular

Rae6503

I love how short the sessions are in stage 1. A full body workout in 30minutes is great!

TluvK

I've just started Stage 1 and this is my concern too. I know the weights I'm using are certainly heavier and I'm using the olympic bar now which is really exciting but the workouts feel so short and there are so few exercises that it just feels strange. Does it get a lot harder? Someone's probably already answered this but how long are your workouts in the advanced stages?

When I compare it to something like Jamie Eason's 12-week Live Fit program I wonder if I'm really getting a workout. Okay, I've never done JE's program and I know NROLFW is different because they are compound movements but does feel strange to only do 5 exercises in total.

I did Body Pump for years and while it did help to get me in shape initially all I have to do is take a look around the room at the women who have also been doing it for years to see there isn't much improvement in muscle tone and the weights they're now lifting aren't much heavier either. It's a wonder it's so popular

Yes, they're short. Yes, you're getting a workout. and YES, they get harder and longer. I do cardio before my lifting and I'm worried, now that I'm in Stage 2, that I won't be able to finish in an hour. In Stage 2, Workout A has two addl exercises and Workout B has two more than even Workout A.

I know what you mean about the body pump classes though - it is one of the reasons why I started weight-lifting. My muscle strength has improved more in the last 3 months than it did the whole two years I religiously did Power Sculpt.

ruststar

Yesterday I did the first session with only 8 reps per set and it felt oddly short to me. I was able to increase every area by 10 pounds, (minus the pushups and prone jackknives) and everything felt really good, but oddly quick. I've also wondered if I was doing enough until some recent workouts really stayed with me and ached for a couple days, but last night's workout got me wondering if I should have been increasing the weight even more. I'm looking forward to stage/level 2!

idauria

I've also been wondering if I really pushed myself hard enough in stage 1. Maybe I should have started with higher weights. I never felt particularly sore and I don't feel all that stronger. When I start stage 2 next I am going to try and lift as heavy as possible and go from there. Though I don't think I will be able to lift heavy for the one point rows, those look hard and there's only so much weight my hands can handle holding. I guess I'll see how it goes next week. At least I'm not alone in my thoughts about it!

AnaNotBanana

The workout in Phase 2 are definitely longer. Part of the reason is that the rest periods between sets are longer. It's been taking me between 45-50 to complete my Phase 2 workouts. The workout in Phase 1 are shorter but I think you have to keep in mind that this is usually an introduction to weights for people that haven't ever lifted before. I didn't know what a deadlift was until I started this program.

As far as not being sore/not lifting enough weights....I think the bigger focus should be on proper form. I thought I was killing the prone jackknives in Phase 1 because I didn't really feel challenged while I was doing them and wasn't really sore after doing them until I slowed my reps down and paused between each one. Then they kicked me butt. I've really tried to focus on slowing down my reps and feeling my muscles working while I'm lifting. That seems to make a big difference, at least for me.

tara_jm

Can I join? I'm starting the program tonight. I just spent the last few hours reading through this thread am very happy that I did, I learned a lot! And I'm even more excited to start than before. I am no stranger to weights but I haven't lifted for a couple years (since pre-kids). I have about 8 lbs to lose and it's all sitting around my middle right now.

Is there anyone doing this program at home? We have a full rack of barbells, a bench, a couple bars, and a selection of weights for the bars. I also have a selection of bands, a ball, and a treadmill. I really don't want to have to join the gym.

baisleac

Is there anyone doing this program at home?

My husband and I are doing it at home. The book gives you non-cable alternatives (although we've used our own alternates for some... pullovers, I'm looking at you) for the cable machine exercises. The rest are easy as long as you have a spotter (or appropriate equipment) for some exercises.

elizabethblake

I've also been wondering if I really pushed myself hard enough in stage 1. Maybe I should have started with higher weights. I never felt particularly sore and I don't feel all that stronger. When I start stage 2 next I am going to try and lift as heavy as possible and go from there. Though I don't think I will be able to lift heavy for the one point rows, those look hard and there's only so much weight my hands can handle holding. I guess I'll see how it goes next week. At least I'm not alone in my thoughts about it!

I felt that way too, but I'm glad I gradually built the weights up in Stage 1. The exercises in Stage 2 are harder and I just now increased the weights - five workouts in. If it takes all that I've got to finish 10 reps of front squat push press with the oly. bar, I'm not going to increase the weights. Not until the 10 reps are easier than they should be, and by that time I'll be in Stage 3 and god only knows what they'll have me doing! )

idauria

Can I join? I'm starting the program tonight. I just spent the last few hours reading through this thread am very happy that I did, I learned a lot! And I'm even more excited to start than before. I am no stranger to weights but I haven't lifted for a couple years (since pre-kids). I have about 8 lbs to lose and it's all sitting around my middle right now.

Is there anyone doing this program at home? We have a full rack of barbells, a bench, a couple bars, and a selection of weights for the bars. I also have a selection of bands, a ball, and a treadmill. I really don't want to have to join the gym.

I do it at home. It sounds like you have more than enough equipment to do this program. I have most of what you have and I have an elliptical instead of a treadmill. We do have to substitute/modify some of the exercises but it's still a great workout.

Welcome to the group and best of luck!

kensky

I think I could have bumped up the weight quite a bit more in Stage 1 (and beyond) but I'm glad I was a bit more conservative as far as that goes since I wasn't confident about my form for many of the lifts. If nothing else, NROLFW was beneficial in that it ignited my interest in lifting "real" weights as heavy as I could go. Of course, the 30ish lb. weight loss was a nice side-benefit as well.

bizco

I started Stage 2 this week and I have to say I hate it!

I feel the workouts (muscles being worked) are not as varied as Stage 1. For example, the Bulgarian split squat in A is nearly identical to B's static lunge, rear foot elevated. They're both static lunges with one foot elevated. On top of that you also do "reverse lunge from box with forward reach." Lunges, lunges and more lunges.

I find the Workout B core exercises (D and E) to be unchallenging and boring as hell. I am doing the most difficult versions of each and I don't feel like I'm working at all. I'm considering increasing the reps from 10 to 25 or 30. Or I might even skip these altogether and instead do other core exercises I've found online or on DVDs.

What are your thoughts about Stage 2? Did you follow it to the letter or did you any modifications? Thanks for your feedback.

elizabethblake

I started Stage 2 this week and I have to say I hate it!

I feel the workouts (muscles being worked) are not as varied as Stage 1. For example, the Bulgarian split squat in A is nearly identical to B's static lunge, rear foot elevated. They're both static lunges with one foot elevated. On top of that you also do "reverse lunge from box with forward reach." Lunges, lunges and more lunges.

I find the Workout B core exercises (D and E) to be unchallenging and boring as hell. I am doing the most difficult versions of each and I don't feel like I'm working at all. I'm considering increasing the reps from 10 to 25 or 30. Or I might even skip these altogether and instead do other core exercises I've found online or on DVDs.

What are your thoughts about Stage 2? Did you follow it to the letter or did you any modifications? Thanks for your feedback.

I said virtually the same thing a couple of weeks ago when I started Stage 2.

Since then, I realized that your elevated leg in the split squat is much higher than in the static lunge and I do feel a difference, especially when I concentrate on getting the active leg to 90 degrees while squatting/lunging.

I'm subbing in prone jackknives for the swiss ball crunches and am now trying to do straight leg prone jackknives, instead of bringing my knees to my chest. I don't really feel the lateral flexion at all but I figure it's not hurting anything so I do it.

I increased the weights of the deadlifts Monday and my legs are sore today.

Maybe the workouts aren't as varied because we're supposed to add in intervals at this point, which I'm not doing because I workout on my lunch hour and don't have time. I'm doing cardio on alternate days, it'll just have to be good enough!

The good thing is - Stage 2 is short! I hear Stage 3 is a killer but I haven't even looked at it yet!

TluvK

Just did my first Stage 2, Workout B. I enjoyed it, although I also couldn't do the HIIT because I only had an hour. I really enjoyed all of the workouts - those deadlifts are killer and I'm sure I'll feel them tomorrow.

Elizabeth - How do you do the lateral flexions? I can't remember how the book describes them, but today (and in my workouts I did before I started the book), I held a 40 lb dumbbell in one hand and dipped down to my knee and back up. I feel them every time I do them.

I don't particularly like the cobra, so I've been doing Superman/Banana. Anyone familiar with P90x? Superman/banana was one of my favorites. Get on your belly like you would with cobra, but have your arms in front of you like you're flying like superman - then roll over and do the same thing, but now you're on your back (don't let hands or feet touch the ground). Hold each position for a bit. Just keep rolling back and forth for 60-90 seconds. It's killer.

I also do 25 crunches and 25 reverse crunches, instead of the 10.

As for stage 3: The trainer at my gym asked me what stage I was on and I told him and he said, "just wait for stage 3" and I said I heard it was hard and he just laughed. Now I'm a little freaked out!

a_stronger_steph

Looks like I am in good company with Stage 2 here, hahah. I did my first Stage 2, Workout B yesterday! I didn't do the HIIT, but I run and do intervals during the week anyways, so I'm not too concerned.

I liked the deadlifts quite a bit with the slight extra range of motion. I am feeling them today, but in a good way.

What I'm *really* feeling are the dumbbell prone Cuban snatches. Holy moly. I picked up two 15 lb dumbbells at first and could barely raise them for the final part of the exercise (rotating the arm upward). So I went down to 12 lb... still no dice. Finally swallowed my pride and grabbed the 10 lb dumbbells. In retrospect I'm not even sure if my form was okay with those! (All our exercise benches face the opposite direction from the mirrors when you lie at that angle). I talked with a friend about it today and he said, "oh, yeah, most people can't do 10 lbs with rotator cuff exercises, so that's fine." Anyone else find this was the case?

I also don't think I had a high enough box for the split squat. Next time!

The lateral flexions seemed odd to me... I don't really "get" them, but like Elizabeth, I suppose it's not hurting anything to do them, so why not?

TluvK, the Superman/Banana sounds interesting, and potentially entertaining for the others around me at the gym!

TluvK

Looks like I am in good company with Stage 2 here, hahah. I did my first Stage 2, Workout B yesterday! I didn't do the HIIT, but I run and do intervals during the week anyways, so I'm not too concerned.

I liked the deadlifts quite a bit with the slight extra range of motion. I am feeling them today, but in a good way.

What I'm *really* feeling are the dumbbell prone Cuban snatches. Holy moly. I picked up two 15 lb dumbbells at first and could barely raise them for the final part of the exercise (rotating the arm upward). So I went down to 12 lb... still no dice. Finally swallowed my pride and grabbed the 10 lb dumbbells. In retrospect I'm not even sure if my form was okay with those! (All our exercise benches face the opposite direction from the mirrors when you lie at that angle). I talked with a friend about it today and he said, "oh, yeah, most people can't do 10 lbs with rotator cuff exercises, so that's fine." Anyone else find this was the case?

I also don't think I had a high enough box for the split squat. Next time!

The lateral flexions seemed odd to me... I don't really "get" them, but like Elizabeth, I suppose it's not hurting anything to do them, so why not?

TluvK, the Superman/Banana sounds interesting, and potentially entertaining for the others around me at the gym!

Nice! I use the bench for the split squats - seems like a perfect height for me, although I am 5'10" so maybe that's why.

I had the same experience with the cuban snatch (such an odd name, by the way). I also started with 15 lbs each and did it, but knew my form was super crappy. So, I knocked down to 12.5 and seem to be fairing well with it. It's still hard, but I can tell my body is where it's supposed to be and I'm getting full extension. That's a toughie!

Have fun rolling around the gym next time!

How are you doing the lateral flexions? It's literally the one ab exercise I ALWAYS feel the next day in my obliques.