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

elizabethblake

TluvK - I'm following the instructions for "Hanna Side Flexion 3" which doesn't sound like what you're doing. I don't see any way to hold a weight while doing that. The book gave pages 221-224 for instructions on how to do it, maybe that's a misprint?

I'm doing the split squats and static lunge on the dip machine - I use the lower step for the lunges and the high step for squats. I'm only 5'3" so it's a challenge!

Steph - I'm using 10# DBs for the prone Cuban snatch too, concentrating on getting good form, which is tough! Like TluvK, our benches face the mirror so I can't see what I'm doing.

Now I am really scared about Stage 3!!! ;o)

TluvK

TluvK - I'm following the instructions for "Hanna Side Flexion 3" which doesn't sound like what you're doing. I don't see any way to hold a weight while doing that. The book gave pages 221-224 for instructions on how to do it, maybe that's a misprint?

I'm doing the split squats and static lunge on the dip machine - I use the lower step for the lunges and the high step for squats. I'm only 5'3" so it's a challenge!

Steph - I'm using 10# DBs for the prone Cuban snatch too, concentrating on getting good form, which is tough! Like TluvK, our benches face the mirror so I can't see what I'm doing.

Now I am really scared about Stage 3!!! ;o)

So, I never ordered the book, I just borrowed it from the gym, read it, returned it and then reference it when needed when I go in. When I was preparing for Stage 2 I forgot what the lateral flexion was supposed to look like, so I googled it and got images of an exercise that I do all the time. I guess they're more commonly called Dumbbell Side Dips. Here's the link: http://www.fitness-training-at-home.com/oblique-exercises.html Scroll down to Dumbbell Side Dips.

I guess I'll have to go check out the Hanna Side Flexion 3 in the book the next time I go to the gym because I just googled it without luck.

elizabethblake

So, I never ordered the book, I just borrowed it from the gym, read it, returned it and then reference it when needed when I go in. When I was preparing for Stage 2 I forgot what the lateral flexion was supposed to look like, so I googled it and got images of an exercise that I do all the time. I guess they're more commonly called Dumbbell Side Dips. Here's the link: http://www.fitness-training-at-home.com/oblique-exercises.html Scroll down to Dumbbell Side Dips.

I guess I'll have to go check out the Hanna Side Flexion 3 in the book the next time I go to the gym because I just googled it without luck.

It's really weird, awkward and I honestly don't see how it's supposed to help at all. I'm going to switch to dumbbell side dips!

It's kinda like how the book says crunches aren't effective and then the workouts include crunches. Don't get it.

bizco

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?

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

I've only done one workout so far and I used 8lb. dumbbells for the Cuban snatch. I'll probably repeat with 8's and then try 10's for the remaining 2 workouts.

I'm also going to modify the prone cobra and do Supermans instead. I believe the goal is to work your lower back and core and Supermans accomplish both.

The gym I go to doesn't have a large enough step platform for me to do the deadlifts described in Stage 2 so I'm back to regular deadlifts as done in Stage 1.

AnaNotBanana

: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?

So glad I'm not the only one!! I really liked these exercised but found it hard to maintain proper form with anything over 10 lbs.

idauria

Omg, you guys are seriously terrifying me of stage 2! I just finished my stage 1 bonus workouts. Onto stage 2 next week. I was wondering how I am going to do the woodchop thingies since I don't have a cable. The instructions aren't that clear to me. Can someone explain how to do them correctly using a dumbbell?

Jessicaruby

bump

ruststar

Grr! I went to the gym tonight to lift and got thwarted by a group of young guys who were hanging all over the squat rack. There were 5 of them taking turns doing squats with some massive amount of weight and they would all count loudly with the guy doing the squats. I only had an hour to work out so I mentally rearranged my workout schedule and did intervals on the elliptical. I'm still all twitchy and annoyed because I was really looking forward to lifting. I may just have to do some pushups or something.

idauria

Grr! I went to the gym tonight to lift and got thwarted by a group of young guys who were hanging all over the squat rack. There were 5 of them taking turns doing squats with some massive amount of weight and they would all count loudly with the guy doing the squats. I only had an hour to work out so I mentally rearranged my workout schedule and did intervals on the elliptical. I'm still all twitchy and annoyed because I was really looking forward to lifting. I may just have to do some pushups or something.

I'm sorry you were thwarted! That sucks. Makes me happy that I work out at home, lol. But seriously, you do what you can and work out twice as hard next time!

agthorn

Grr! I went to the gym tonight to lift and got thwarted by a group of young guys who were hanging all over the squat rack. There were 5 of them taking turns doing squats with some massive amount of weight and they would all count loudly with the guy doing the squats. I only had an hour to work out so I mentally rearranged my workout schedule and did intervals on the elliptical. I'm still all twitchy and annoyed because I was really looking forward to lifting. I may just have to do some pushups or something.

This happened to me once too. It was only two guys, but they took up the squat rack for over half an hour. I was right at the beginning of the program and was only squatting 50lbs, so I just did them in the center of the room by lifting the bar over my head. So frustrated though.

ruststar

I went this morning and the place was completely empty except for the oldsters who just like to gab while doing 10 pound leg extensions. I think I'll stick to a morning schedule!

idauria

Years ago when my husband and I joined a gym we would go at night after he got home from work. This was around 7:30. The place would always be packed and we almost always had to wait for machines and weights. It was also just crowded and noisy. My husband got fed up and started going to the gym before work, which meant he was out the door at like 5am. I started going after work since I worked part time and got out at 2. It was so much better. Less crowded and no waiting. Of course we don't have a gym membership anymore, that ended with the birth of my first daughter and then we decided to just get some equipment for the house. We have since moved but we brought all our stuff with us and now our home gym is shared with the playroom. Not exactly ideal but still better than having to go to the gym!

Yanicka1

I did the first workout of session 2. Oweee I will be soar tomorrow!!!! I go at lunch time. It's kind of busy but not as much as 4 to 7pm is

bizco

Omg, you guys are seriously terrifying me of stage 2! I just finished my stage 1 bonus workouts. Onto stage 2 next week. I was wondering how I am going to do the woodchop thingies since I don't have a cable. The instructions aren't that clear to me. Can someone explain how to do them correctly using a dumbbell?

I agree, the book doesn't explain it well. The woodchop is a twisting exercise designed to work your core, especially your abs and waist. I found a great at-home alternative using dumbbells. Copy/paste the link below in your browser's address bar to view the YouTube video. Angela is awesome! She has lots of great exercises.

http://www.youtube.com/watch?v=rCgGlW8I5MI&list=PL4CE51ED9E54AA7C3&index=3

idauria

That's a great video but the book says to place your feet on the floor. I don't think you're supposed to lift them off the floor. As a matter of fact I searched for other videos on youtube and all the woodchops with dumbbells were performed standing.

Libby81

I've just done my first workout A and workout B in stage one and I loved them. I do a lot of the exercises as part of the body pump class anyway but by doing fewer reps this way I can lift heavier looking forward to the rest of stage one.

deninevi

Omg, you guys are seriously terrifying me of stage 2! I just finished my stage 1 bonus workouts. Onto stage 2 next week. I was wondering how I am going to do the woodchop thingies since I don't have a cable. The instructions aren't that clear to me. Can someone explain how to do them correctly using a dumbbell?

I agree, the book doesn't explain it well. The woodchop is a twisting exercise designed to work your core, especially your abs and waist. I found a great at-home alternative using dumbbells. Copy/paste the link below in your browser's address bar to view the YouTube video. Angela is awesome! She has lots of great exercises.

http://www.youtube.com/watch?v=rCgGlW8I5MI&list=PL4CE51ED9E54AA7C3&index=3

Do you have resistant bands? You can use them instead of cable. Also, the book says that you should be laying on your back with knees bent and feet on the floor and move the dumbbell, med. ball from side to side of your body- I would say almost like the Russian twist but lay on the floor with feet on the floor and just move the db across your body. That's what I get from the book on the alternative with the DB. Or, they say, you can put your back on swiss ball as well and make it more challenging. Hope this makes sense.

idauria

Omg, you guys are seriously terrifying me of stage 2! I just finished my stage 1 bonus workouts. Onto stage 2 next week. I was wondering how I am going to do the woodchop thingies since I don't have a cable. The instructions aren't that clear to me. Can someone explain how to do them correctly using a dumbbell?

I agree, the book doesn't explain it well. The woodchop is a twisting exercise designed to work your core, especially your abs and waist. I found a great at-home alternative using dumbbells. Copy/paste the link below in your browser's address bar to view the YouTube video. Angela is awesome! She has lots of great exercises.

http://www.youtube.com/watch?v=rCgGlW8I5MI&list=PL4CE51ED9E54AA7C3&index=3

Do you have resistant bands? You can use them instead of cable. Also, the book says that you should be laying on your back with knees bent and feet on the floor and move the dumbbell, med. ball from side to side of your body- I would say almost like the Russian twist but lay on the floor with feet on the floor and just move the db across your body. That's what I get from the book on the alternative with the DB. Or, they say, you can put your back on swiss ball as well and make it more challenging. Hope this makes sense.

I do actually have resistance bands, it's what my husband suggested I use. I figured the exercise would go pretty much as you explained here. I am going to try it. It really doesn't seem all that difficult. Just grab a weight and twist from low to high, no? I'm anxious to get stage 2 started. I'm waiting until Monday though.

Yanicka1

Omg, you guys are seriously terrifying me of stage 2! I just finished my stage 1 bonus workouts. Onto stage 2 next week. I was wondering how I am going to do the woodchop thingies since I don't have a cable. The instructions aren't that clear to me. Can someone explain how to do them correctly using a dumbbell?

I agree, the book doesn't explain it well. The woodchop is a twisting exercise designed to work your core, especially your abs and waist. I found a great at-home alternative using dumbbells. Copy/paste the link below in your browser's address bar to view the YouTube video. Angela is awesome! She has lots of great exercises.

http://www.youtube.com/watch?v=rCgGlW8I5MI&list=PL4CE51ED9E54AA7C3&index=3

Do you have resistant bands? You can use them instead of cable. Also, the book says that you should be laying on your back with knees bent and feet on the floor and move the dumbbell, med. ball from side to side of your body- I would say almost like the Russian twist but lay on the floor with feet on the floor and just move the db across your body. That's what I get from the book on the alternative with the DB. Or, they say, you can put your back on swiss ball as well and make it more challenging. Hope this makes sense.

I do actually have resistance bands, it's what my husband suggested I use. I figured the exercise would go pretty much as you explained here. I am going to try it. It really doesn't seem all that difficult. Just grab a weight and twist from low to high, no? I'm anxious to get stage 2 started. I'm waiting until Monday though.

When I asked the trainer to help me with this move, he acted as if it was really easy to hurt yourself!!!! Make sure you really twist and not move with your arms. Keep the arms streight in front of you. I tried it today with 50 pounds and I will let you know if it was enought tomorrow LOL

a_stronger_steph

So I did Stage 2, Workout A again today. I used the EZ-curl bar for the front squat push press. Started with 30 lbs to see if it was doable, and it was, so then I moved up to 40 lbs, which was also fine. I might try the Olympic bar again next time... we'll see. I did find that the EZ-curl was much easier on my wrists, but I also wasn't holding it the same way you're supposed to hold the Olympic bar. My elbows were definitely more vertical than horizontal. Though I think this is part of the reason why my wrists weren't hurting, so, enh. I think it's okay.

Also, the step-ups followed by the one point dumbbell rows are BRUTAL. My legs were jelly after those sets.

idauria

So I did Stage 2, Workout A again today. I used the EZ-curl bar for the front squat push press. Started with 30 lbs to see if it was doable, and it was, so then I moved up to 40 lbs, which was also fine. I might try the Olympic bar again next time... we'll see. I did find that the EZ-curl was much easier on my wrists, but I also wasn't holding it the same way you're supposed to hold the Olympic bar. My elbows were definitely more vertical than horizontal. Though I think this is part of the reason why my wrists weren't hurting, so, enh. I think it's okay.

Also, the step-ups followed by the one point dumbbell rows are BRUTAL. My legs were jelly after those sets.

I am going to be starting out using the ez curl bar for the push press as well. I tried it the other day just to see what it felt like. It's definitely awkward but the bends in the bar make it a little easier. I hope to not have issues when it's time to move to the olympic bar. I'm curious to see how you do with it.

jkuhn71

I've completed my first set of Stage 1 A & B workouts and enjoyed them! Doing my second Stage 1, Workout A tomorrow. I'm looking forward to it because I must admit - I LOVE squats! They've always been one of my favorite strength exercises! We're still waiting for the power cage & bench we ordered to come in, though So for now, I have my hubby put the weighted bar on my back for squats because I think I'd hurt myself if I tried to lift it up over my head and put it there myself!

TluvK

Jkuhn71 - you love squats?! Ha. I'm happy for you. I guess I don't mind them, but I couldn't ever call it love...especially during AMRAP. I'm glad you're enjoying Stage 1 so far! It's good you're soliciting help with the bar - there is NO way I would be able to get the weighted bar on my shoulders without the rack.

For all you Stage 2'ers. Curious how your weight compares on the regular deadlift on Stage 1, versus the wide-grip box deadlifts in Stage 2. I was deadlifting 115 in Stage 1. I asked the PT what he recommended on the box deadlift, as it seemed to me that dropping lower would be harder (and easier to injure) with the same weight. He suggested 95 lbs. I did it and it was hard, but didn't feel tweaky or anything. But, my lower back is now screaming at me. It feels like DOMS, so I'm hoping I didn't injure myself, but it's REALLY sore. My hubby rubbed it last night and I thought I was going to go into orbit because it was so sensitive. I THINK it's soreness, but I'm also a little worried that it is a form issue because I went too heavy. Although the PT acted like I really should have been able to handle the 95, if not higher.

TluvK

Had another question:

I take a power sculpt class that I just can't give up. I love the instructor and the ladies that take the class and it's pretty aerobic, but it's also pretty weight heavy. We don't lift heavy, but we lift a lot and also do a lot of pull-ups, push-ups, squats, you get the idea.

I know the book was pretty firm about us not lifting too much and really allowing a rest day and I've actually read that not following that plan could be a detriment.

This is my typical schedule:

Monday - Power Sculpt, 75 minutes
Tuesday - Spin, 60 minutes
Wednesday - NROLFW + 20 minutes cardio
Thursday - Power Sculpt, 75 minutes
Friday - NROLFW + 20 minutes cardio
Saturday - Cardio, 60 minutes (running, spinning, hiking with some HIIT)
Sunday - NROLFW + 20 minutes cardio

What are your thoughts? My body seems to be keeping up with it, although lately I've been feeling a little fatigued. I admit I do have a problem taking a rest day - mentally, I just can't seem to make it happen. I'm just worried that I'm sabotaging or something. I might try to post this on the main exercise board to see what others say. Thanks everyone -

elizabethblake

Had another question:

I take a power sculpt class that I just can't give up. I love the instructor and the ladies that take the class and it's pretty aerobic, but it's also pretty weight heavy. We don't lift heavy, but we lift a lot and also do a lot of pull-ups, push-ups, squats, you get the idea.

I know the book was pretty firm about us not lifting too much and really allowing a rest day and I've actually read that not following that plan could be a detriment.

This is my typical schedule:

Monday - Power Sculpt, 75 minutes
Tuesday - Spin, 60 minutes
Wednesday - NROLFW + 20 minutes cardio
Thursday - Power Sculpt, 75 minutes
Friday - NROLFW + 20 minutes cardio
Saturday - Cardio, 60 minutes (running, spinning, hiking with some HIIT)
Sunday - NROLFW + 20 minutes cardio

What are your thoughts? My body seems to be keeping up with it, although lately I've been feeling a little fatigued. I admit I do have a problem taking a rest day - mentally, I just can't seem to make it happen. I'm just worried that I'm sabotaging or something. I might try to post this on the main exercise board to see what others say. Thanks everyone -

Yeah, I definitely think you're overdoing it. You're lifting 5 out of 7 days and not even taking a rest day! Could be why your back is hurting. Just because you *can* do it doesn't mean you *should* do it. )

Can't weigh in on the amount of weights for box deadlifts because I'm still doing regular deadlifts (although I did increase the weight for stage two). My gym doesn't have a step of any sort in the regular weights area, just the Crossfit area. The trainer lets me do step ups in the Crossfit area, but I haven't wanted to push my luck by dragging a oly. bar and a bunch of weights over there too!

TluvK

Had another question:

I take a power sculpt class that I just can't give up. I love the instructor and the ladies that take the class and it's pretty aerobic, but it's also pretty weight heavy. We don't lift heavy, but we lift a lot and also do a lot of pull-ups, push-ups, squats, you get the idea.

I know the book was pretty firm about us not lifting too much and really allowing a rest day and I've actually read that not following that plan could be a detriment.

This is my typical schedule:

Monday - Power Sculpt, 75 minutes
Tuesday - Spin, 60 minutes
Wednesday - NROLFW + 20 minutes cardio
Thursday - Power Sculpt, 75 minutes
Friday - NROLFW + 20 minutes cardio
Saturday - Cardio, 60 minutes (running, spinning, hiking with some HIIT)
Sunday - NROLFW + 20 minutes cardio

What are your thoughts? My body seems to be keeping up with it, although lately I've been feeling a little fatigued. I admit I do have a problem taking a rest day - mentally, I just can't seem to make it happen. I'm just worried that I'm sabotaging or something. I might try to post this on the main exercise board to see what others say. Thanks everyone -

Yeah, I definitely think you're overdoing it. You're lifting 5 out of 7 days and not even taking a rest day! Could be why your back is hurting. Just because you *can* do it doesn't mean you *should* do it. )

Can't weigh in on the amount of weights for box deadlifts because I'm still doing regular deadlifts (although I did increase the weight for stage two). My gym doesn't have a step of any sort in the regular weights area, just the Crossfit area. The trainer lets me do step ups in the Crossfit area, but I haven't wanted to push my luck by dragging a oly. bar and a bunch of weights over there too!

Bummer. I was hoping for a different answer. I thought that since I'm not heavy lifting on my Power Sculpt days, that I could get away with it. You might be right about my body. My husband just shakes his head when I complain about it hurting.

elizabethblake

I know, I hate it too! From everything I've read - from the personal trainers I've befriended on MFP to NROLFW to Lyle McDonald - it's critical to give your body the rest it needs to recover. It's hard for me to wait the 75 seconds between sets (and Stage 3 has 105 second rests!!!!), but I know there's a reason they tell us to do it, even if I don't like it. (

btw - maybe you don't have to give up the Power Sculpt class, just cut the frequency and give yourself at least one day a week where you don't do anything? I'm certainly not the font of all knowledge - post on the exercise boards and see what they say. )

a_stronger_steph

For all you Stage 2'ers. Curious how your weight compares on the regular deadlift on Stage 1, versus the wide-grip box deadlifts in Stage 2. I was deadlifting 115 in Stage 1. I asked the PT what he recommended on the box deadlift, as it seemed to me that dropping lower would be harder (and easier to injure) with the same weight. He suggested 95 lbs. I did it and it was hard, but didn't feel tweaky or anything. But, my lower back is now screaming at me. It feels like DOMS, so I'm hoping I didn't injure myself, but it's REALLY sore. My hubby rubbed it last night and I thought I was going to go into orbit because it was so sensitive. I THINK it's soreness, but I'm also a little worried that it is a form issue because I went too heavy. Although the PT acted like I really should have been able to handle the 95, if not higher.

I was around 85 lbs with my deadlift at the end of stage 1 (I take it real slow because I have a little history with lower back injuries!), and I just decided to keep the same weight for the wide-grip box deadlifts for the first Workout B in Stage 2. That seemed to work pretty well for me, so I'll try increasing the weights next time.

I agree with the others in that it sounds like you might be working yourself too hard. Try to work in some rest days and give your muscles a chance to recover. You'll hopefully be in a better position to evaluate whether you can/want to increase your weights again, then. Good luck!!

tara_jm

I finished my first stage 1 A&B workouts and am sore! YAY! I love it! I took the advice here and practiced the exercise with a light weight and then went heavy. I had to reduce the weight a couple times because I couldn't get close to 15 reps with proper form. I am going to have to buy some gloves though, my hands gave out on a couple exercises before my legs (lunges). I ended up wearing my hubby's gloves to finish my lunges and it made a big difference.

I changed my MFP account settings for my cals and uped them to 1500/day with a 40-30-30 split. I'm eating back my exercise cals (I'm doing Hiit after weights). Is that still too low? I'm honestly scared of putting them up to the 1800/2000 cal recommendation (calculated from the book).

jkuhn71

Bummer. I was hoping for a different answer. I thought that since I'm not heavy lifting on my Power Sculpt days, that I could get away with it. You might be right about my body. My husband just shakes his head when I complain about it hurting.

TluvK - I had been alternating my schedule. One week I would lift on my own (heavier weights, 2 lower rep sets) 1x and take BodyPump (lighter weights, 70-100 reps) 2x. Then the next week I'd switch to lift on my own 2x and take BodyPump 1x. And once in awhile I'd switch things up and use my TRX in place of a BodyPump class.

Like you, I'd been toying with keeping a weight class in my schedule (I was thinking I'd do NROLFW 2x per week & take BodyPump 1x per week). BUT - I think for Stage 1, I'm just going to go with the suggested NROLFW lifting schedule and see how it's going. It's hard to walk away from my old mentality of go, go, go and trying to give myself more recovery time, though... :blushing:

As to the squats...I haven't done AMRAP with heavy weights for squats yet. In BodyPump, I'm up to about 60 pounds. So...I may change my mind about loving squats when I have to do AMRAP in Special Workout A at the end of Stage 1 with 105 lbs! HAHA!