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

tolygal

Thanks to my first Phase 3, Workout A (and that evil, evil body weight matrix) I'm having a hard time sitting down and getting up today. I really liked the new exercises in Workout A. The Dumbbell Single Arm Overhead Squat was definitely more challenging than I thought it would be. I'm also loving the One Armed Dumbbell Snatch and the Incline Bench Press. Although I hated the Body Weight Matrix (all 4 minutes and 50 seconds it took me to complete) I'm excited to see how I improve over the next three weeks. Anyone else in Phase 3? Thoughts? Opinions? Tips?

I'm going to start tomorrow!!! I was supposed to start last week, but I didn't have time to go through and figure out what the excercises were (make my tracking sheet and look at the excercises so I knew what to do - and make my cheat sheets that I take to the gym with me). I still have to do that tonight, so I still don't know what's coming but I can't wait!! I've only been able to do 2x a week for phase 2, so it's taken me much longer than it should have - plus I did an extra week of it since I didn't have time to look ahead to Phase 4.

AnaNotBanana

Thanks to my first Phase 3, Workout A (and that evil, evil body weight matrix) I'm having a hard time sitting down and getting up today. I really liked the new exercises in Workout A. The Dumbbell Single Arm Overhead Squat was definitely more challenging than I thought it would be. I'm also loving the One Armed Dumbbell Snatch and the Incline Bench Press. Although I hated the Body Weight Matrix (all 4 minutes and 50 seconds it took me to complete) I'm excited to see how I improve over the next three weeks. Anyone else in Phase 3? Thoughts? Opinions? Tips?

I'll start Stage 3 next week! Today was my last workout of Stage 2 and I'm taking the rest of the week off of lifting - going on vacation and hope to hike 3 out of 4 days. I'm excited about Stage 3 and I'm going to stick to 3x/week religiously so that I'll be finished the week before Thanksgiving. Then Stage 4 in December!!!

How long did it take you to do the workout? I'm a little worried that with the increased rest time, it'll be hard for me to complete in an hour.

That was one thing that I forgot to address in my original post. These workout are taking me longer to complete. The 1 minute 45 rest between sets is really hard too. Most often than not I end up moving on to the next set after only 60-75 seconds at the most. I'm going to really focus from here on out on making sure I wait the ENTIRE time to rest before moving on to the next set. I'm sure it's set up that way for a reason. The body weight matrix alone took me about 15 minutes to complete because it took me almost 5 minutes to complete the first round, then you're suppose to rest for the same amount of time (another 5-ish minutes) and then complete the round again. Although it wasn't any longer than Phase 2 with the HIIT workouts at the end.

tolygal

Question about Stage 3, Workout B - Barbell Romanian deadlift / bent over row.

Maybe I'm just tired, but I'm totally not following... I tried to find a video online, but so far haven't come up with anything. I'm hoping someone here can explain it to me. Am I doing a romainan deadlift (the same thing we did in Phase 1, followed by a bent over row and then back to starting position to do it all over?????

idauria

So I am definitely feeling sore this morning in my shoulders and legs. This is a good thing! It means I worked hard and hit the right muscles. I think I even feel a little soreness in my obliques which means I might not have totally failed on the woodchops. I have to read up on workout B tonight. I skimmed it already and it seems tougher and workout A. Is that the case?

Yanicka1

So I am definitely feeling sore this morning in my shoulders and legs. This is a good thing! It means I worked hard and hit the right muscles. I think I even feel a little soreness in my obliques which means I might not have totally failed on the woodchops. I have to read up on workout B tonight. I skimmed it already and it seems tougher and workout A. Is that the case?

I did the workout B yesterday. It really work the upper body and my bum Some of the move were feeling weird to do so I brought my book with me at the gym. I probably looked like a moron LOL I have to say that workout was a load of fun!!!

TluvK

So I am definitely feeling sore this morning in my shoulders and legs. This is a good thing! It means I worked hard and hit the right muscles. I think I even feel a little soreness in my obliques which means I might not have totally failed on the woodchops. I have to read up on workout B tonight. I skimmed it already and it seems tougher and workout A. Is that the case?

I did the workout B yesterday. It really work the upper body and my bum Some of the move were feeling weird to do so I brought my book with me at the gym. I probably looked like a moron LOL I have to say that workout was a load of fun!!!

I did workout B on Sunday and I'm STILL sore. I've never been this sore doing a workout on my own (as opposed to a class). It's great! Yanicka - how long did it take you? I did AMRAP and HIIT at the end and it took me almost 80 minutes to complete. Idauria - Glad you made it work! It so rewarding to feel the burn!

deninevi

Question about Stage 3, Workout B - Barbell Romanian deadlift / bent over row.

Maybe I'm just tired, but I'm totally not following... I tried to find a video online, but so far haven't come up with anything. I'm hoping someone here can explain it to me. Am I doing a romainan deadlift (the same thing we did in Phase 1, followed by a bent over row and then back to starting position to do it all over?????

http://www.youtube.com/watch?v=hyfc58OriMA&feature=related here is a vid -not so great , but you can see the RDL/BOR combo. Romanian Deadlift is not the same as the BB deadlift from stage 1. The legs on the RDL are stiff-a little bend at the knee. So you do the RDL, then you bend over, row, lower the bar under the knees, stand up with bar to upper thighs, then lower the bar back to starting position-1 rep. Then again. Hope this helps!

Yanicka1

So I am definitely feeling sore this morning in my shoulders and legs. This is a good thing! It means I worked hard and hit the right muscles. I think I even feel a little soreness in my obliques which means I might not have totally failed on the woodchops. I have to read up on workout B tonight. I skimmed it already and it seems tougher and workout A. Is that the case?

I did the workout B yesterday. It really work the upper body and my bum Some of the move were feeling weird to do so I brought my book with me at the gym. I probably looked like a moron LOL I have to say that workout was a load of fun!!!

I did workout B on Sunday and I'm STILL sore. I've never been this sore doing a workout on my own (as opposed to a class). It's great! Yanicka - how long did it take you? I did AMRAP and HIIT at the end and it took me almost 80 minutes to complete. Idauria - Glad you made it work! It so rewarding to feel the burn!

It took me one hour but I am doing HIIT today. I can't do both at the same time since I an going to the gym at lunch.

elizabethblake

That was one thing that I forgot to address in my original post. These workout are taking me longer to complete. The 1 minute 45 rest between sets is really hard too. Most often than not I end up moving on to the next set after only 60-75 seconds at the most. I'm going to really focus from here on out on making sure I wait the ENTIRE time to rest before moving on to the next set. I'm sure it's set up that way for a reason. The body weight matrix alone took me about 15 minutes to complete because it took me almost 5 minutes to complete the first round, then you're suppose to rest for the same amount of time (another 5-ish minutes) and then complete the round again. Although it wasn't any longer than Phase 2 with the HIIT workouts at the end.

Thanks. That's what I was afraid of. I'll have to figure something out - can't take 2 hour lunches!

I was also completely whacked thinking I could start next week and be finished before Thanksgiving. At best, I'll finish S3 the week of Thanksgiving, which is perfectly fine since I'm going to really focus on eating clean, clean, clean for those weeks.

idauria

So I am definitely feeling sore this morning in my shoulders and legs. This is a good thing! It means I worked hard and hit the right muscles. I think I even feel a little soreness in my obliques which means I might not have totally failed on the woodchops. I have to read up on workout B tonight. I skimmed it already and it seems tougher and workout A. Is that the case?

I did the workout B yesterday. It really work the upper body and my bum Some of the move were feeling weird to do so I brought my book with me at the gym. I probably looked like a moron LOL I have to say that workout was a load of fun!!!

I did workout B on Sunday and I'm STILL sore. I've never been this sore doing a workout on my own (as opposed to a class). It's great! Yanicka - how long did it take you? I did AMRAP and HIIT at the end and it took me almost 80 minutes to complete. Idauria - Glad you made it work! It so rewarding to feel the burn!

So from reading this I can assume that workout B will take me a lot longer to complete than workout A, right? I definitely won't have time in the morning for it so it will probably have to wait until after dinner. I work out at home so it's really not an issue but sometimes in the morning I am rushed so I don't have a whole hour to dedicate to exercise.

tolygal

Question about Stage 3, Workout B - Barbell Romanian deadlift / bent over row.

Maybe I'm just tired, but I'm totally not following... I tried to find a video online, but so far haven't come up with anything. I'm hoping someone here can explain it to me. Am I doing a romainan deadlift (the same thing we did in Phase 1, followed by a bent over row and then back to starting position to do it all over?????

http://www.youtube.com/watch?v=hyfc58OriMA&feature=related here is a vid -not so great , but you can see the RDL/BOR combo. Romanian Deadlift is not the same as the BB deadlift from stage 1. The legs on the RDL are stiff-a little bend at the knee. So you do the RDL, then you bend over, row, lower the bar under the knees, stand up with bar to upper thighs, then lower the bar back to starting position-1 rep. Then again. Hope this helps!

THANK YOU!!!!!!!!!!!!! Very helpful!

agthorn

Okay, so who's made the leap and starting eating OVER maintenance?

I know from past experience that my maintenance is probably about 2300 (I lost while accidentally eating up to 2000) but the book calculates 2000 for me. I've got my goal set to 2000 but I often go over goal so I figured keeping it at 2000 is probably okay.... But I'm wondering if I should just really commit and try eating a little more...

I haven't...MFP calculates my maintenance as 1630 + exercise. The book tells me 1957 for a rest day and 2201 for a lifting day.

With exercise added in I'm usually eating somewhere between 1800-2000 a day. That worked for my first month of maintenance and I am doing official weigh and measure (scale, tape, BF monitor) on Wednesday so we'll see what happened for the second month.

Okay, so I weighed in essentially the same as 4 weeks ago (129.4 on 9/21 versus 129.6 today). Tape measurements and % body fat are virtually unchanged. So....SHOULD I try eating over maintenance? I am halfway through stage 1.

AnaNotBanana

Question about Stage 3, Workout B - Barbell Romanian deadlift / bent over row.

Maybe I'm just tired, but I'm totally not following... I tried to find a video online, but so far haven't come up with anything. I'm hoping someone here can explain it to me. Am I doing a romainan deadlift (the same thing we did in Phase 1, followed by a bent over row and then back to starting position to do it all over?????

http://www.youtube.com/watch?v=hyfc58OriMA&feature=related here is a vid -not so great , but you can see the RDL/BOR combo. Romanian Deadlift is not the same as the BB deadlift from stage 1. The legs on the RDL are stiff-a little bend at the knee. So you do the RDL, then you bend over, row, lower the bar under the knees, stand up with bar to upper thighs, then lower the bar back to starting position-1 rep. Then again. Hope this helps!

THANK YOU!!!!!!!!!!!!! Very helpful!

Agreed!! This video was very helpful. My other question for Phase 3 was in regards to YTWL's. If I read the book correctly you're suppose to do 6 Y's then move on to T, then W and lastly L's right? For some reason I was under the impression that you only did 1 of each letter and that counted as a set. Does that make sense?

deninevi

I'm going to do work out B in Stage 1 tonight, hoping the gym is not too crowded around the squat rack so I can do my deadlifts. I have 3 workouts and the special once from stage 1 left. I'm getting exited for stage 2. Did you all take a week off between stage 1 and 2?

tolygal

Question about Stage 3, Workout B - Barbell Romanian deadlift / bent over row.

Maybe I'm just tired, but I'm totally not following... I tried to find a video online, but so far haven't come up with anything. I'm hoping someone here can explain it to me. Am I doing a romainan deadlift (the same thing we did in Phase 1, followed by a bent over row and then back to starting position to do it all over?????

http://www.youtube.com/watch?v=hyfc58OriMA&feature=related here is a vid -not so great , but you can see the RDL/BOR combo. Romanian Deadlift is not the same as the BB deadlift from stage 1. The legs on the RDL are stiff-a little bend at the knee. So you do the RDL, then you bend over, row, lower the bar under the knees, stand up with bar to upper thighs, then lower the bar back to starting position-1 rep. Then again. Hope this helps!

THANK YOU!!!!!!!!!!!!! Very helpful!

Agreed!! This video was very helpful. My other question for Phase 3 was in regards to YTWL's. If I read the book correctly you're suppose to do 6 Y's then move on to T, then W and lastly L's right? For some reason I was under the impression that you only did 1 of each letter and that counted as a set. Does that make sense?

I haven't done it yet (I do it tomorrow), but my understanding is that you do 6Ys then immediatly 6Ts then immediatly 6Ws then immediatly 6Ls and then you put down the weights and rest. That's one set.

ruststar

I just finished stage 1 and I'm looking forward to moving on to stage 2. About the week off - is it supposed to be a break from all exercise? Or can I just do cardio and still get the rest I need?

idauria

I just finished workout B of stage 2. Omg, killer! My legs are going to be hating me tomorrow. I'm not into the lateral flexion exercises. I'm not sure I was even doing them right but I didn't like the way it felt. It was just awkward to me. Anyone else feel this way?

AnaNotBanana

I'm going to do work out B in Stage 1 tonight, hoping the gym is not too crowded around the squat rack so I can do my deadlifts. I have 3 workouts and the special once from stage 1 left. I'm getting exited for stage 2. Did you all take a week off between stage 1 and 2?

I just finished stage 1 and I'm looking forward to moving on to stage 2. About the week off - is it supposed to be a break from all exercise? Or can I just do cardio and still get the rest I need?

I did take a week off between Phase 1 and Phase 2. I didn't take a break between Phase 2 and Phase 3 but plan to take one between Phase 3 and Phase 4. I don't remember what the book suggests as far as the week off but I did cardio only during my week off. I did Zumba for an hour 3 of those days and HIIT on the treadmill for 20 minutes the other 3 days. Then one day where I did nothing.

tolygal

I just finished workout B of stage 2. Omg, killer! My legs are going to be hating me tomorrow. I'm not into the lateral flexion exercises. I'm not sure I was even doing them right but I didn't like the way it felt. It was just awkward to me. Anyone else feel this way?

I didn't really get it (lateral flexion) either. I did the 3rd option so if nothing else, I got some ab work involved with it. I LOVED the bulgarian split squat. I did it with 25# DBs. Between that and doing the step ups with the barbell loaded to 70 lbs, my leg muscles really saw some improvement in Phase 2. Yesterday I did a wall sit for 11 mins and 20 seconds!!! I felt like a rock star!!

Rae6503

BTW, I haven't mentioned this to you ladies, but I officially decided to try for a calorie surplus! Eck. Scary.

Rae6503

Oooo, I think I officially rolled the thread!

First Part:

http://www.myfitnesspal.com/topics/show/205238-new-rules-of-lifting-for-women-group

Second Part:

http://www.myfitnesspal.com/topics/show/327552-new-rules-of-lifting-for-women-group-part-2


Not sure how this ended up part-2-part 2 instead of part 3. Weird.

agthorn

Bump to get into My Topics

AnaNotBanana

I just finished workout B of stage 2. Omg, killer! My legs are going to be hating me tomorrow. I'm not into the lateral flexion exercises. I'm not sure I was even doing them right but I didn't like the way it felt. It was just awkward to me. Anyone else feel this way?

I didn't really get it (lateral flexion) either. I did the 3rd option so if nothing else, I got some ab work involved with it. I LOVED the bulgarian split squat. I did it with 25# DBs. Between that and doing the step ups with the barbell loaded to 70 lbs, my leg muscles really saw some improvement in Phase 2. Yesterday I did a wall sit for 11 mins and 20 seconds!!! I felt like a rock star!!

11 minute wall sit??? That's impressive!!!

As far at the lateral flexion it definitely wasn't my favorite exercise. The way I finally felt it starting to work was the make sure that my legs were at a 90 degree angle and that once I picked my leg and shoulder up to hold for a count of 5. That being said it definitely was as challenging as the prone jackknife or even the weighted swiss ball crunch. I read somewhere (don't remember if it was here or in the NROL forums) that dumbbell side bends were a good substitution for the lateral flexion exercises.

Yanicka1

Bump

ruststar

Well, hello there - we've moved! Hearing all of you talk about Stage 2 is making me want to skip the week off and just get started, but I know my weak knee needs a break.

a_stronger_steph

Rollin' rollin' rollin'! Woo!


I'm on a bit of a break... my PhD qualifying exam is in a little over a week and I'm in hardcore overdrive mode. Taking some breaks for occasional jogs, but only because I can fit them in at odd hours easier than I can fit in packing up all my junk and going to the gym. Hopefully I won't set myself back too much.

kensky

Rachel, I'll be watching your progress! I'm not quite ready for that myself but I can see a time when it will be the logical next step. Surplus!

I am done with NROLFW and have gone on to Mark Rippetoe's Starting Strength. So far I am loving it! I can see doing another round (or more likely a portion of the program) of NROLFW come spring when I am done with SS. Til then I will be lurking and offering what half-remembered tidbits of NROLFW I can dredge up when/if it seems helpful.

baisleac

bumping to keep in my topics.

Rae6503

Bump!

deninevi

Bump!