Stage 1

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Replies

  • Libby81
    Libby81 Posts: 734 Member
    Is there a reason you want to do a different kind of squat that just the back squat?

    Well I have heard that a Smith machine takes a lot of the work out of the squat when compared to using a free standing squat bar. There is no free weight squat rack in my gym and I don't just want to take the bench press bar out in the middle of the weight room and start trying to do squats, so I was looking for alternatives.

    I have to clean and press my bar for squats because my gym doesn't have a squat rack either. This has definately made it harder for me to increase my weight as I've gone through the first few weeks. My gym doesn't have a smith machine either so I'm stuck at 30kgs at the minute.
  • thedreamhazer
    thedreamhazer Posts: 1,156 Member
    Edit: Also - for the squats in Stage 1, could sumo squats be substituted? Have you had success with those? There is a Smith machine in my gym, but I've been reading up lately on it and feel that perhaps the sumo squat would make me work harder.

    I'm using the Smith at my gym (I have the same issue --- no squat rack) and I find that it works pretty well. Like all machines, it takes effort out of the stabilizing, however I wouldn't worry about it too much. I would warn that sumo squats can be a little dangerous. I avoid them because my dad blew out his hip really (really!) badly when he was in his mid 20s during his warmup reps for the sumo squat. He was never able to do weight-lifting leg work after that and his hip still bothers him.

    EDIT -- Of course, any kind of lifting can be dangerous. I just don't trust sumo sqauts because of this. I know my dad knew what he was doing, so it has definitely kept me away from them.
  • deninevi
    deninevi Posts: 934 Member
    Is there a reason you want to do a different kind of squat that just the back squat?

    Well I have heard that a Smith machine takes a lot of the work out of the squat when compared to using a free standing squat bar. There is no free weight squat rack in my gym and I don't just want to take the bench press bar out in the middle of the weight room and start trying to do squats, so I was looking for alternatives.

    I'll do the Smith in this case or just do regular squats with dumbbells. You also can do goblet squats, fronts squats.
  • bluiz13
    bluiz13 Posts: 3,550 Member
    finished stage 1 last night....i'm officially in my rest week although i'm still doing my 1/2 marathon training and regular cardio until i start stage 2 - just no wt lifting until next thursday 12/1.....i'm really proud of myself for finishing stage 1 and look forward to the more challenging stage 2....

    Comparison of Stage 1 - Workout A & B from 1st workouts to Special workouts
    nrolfwsheet.jpg

    graph of my lower body progress
    lowerprogress.jpg

    graph of my upper body progress
    upperprogresspic.jpg
  • aregensb
    aregensb Posts: 239 Member
    finished stage 1 last night....i'm officially in my rest week although i'm still doing my 1/2 marathon training and regular cardio until i start stage 2 - just no wt lifting until next thursday 12/1.....i'm really proud of myself for finishing stage 1 and look forward to the more challenging stage 2....

    Look at all those reps! GREAT job! :smile:
  • deninevi
    deninevi Posts: 934 Member
    finished stage 1 last night....i'm officially in my rest week although i'm still doing my 1/2 marathon training and regular cardio until i start stage 2 - just no wt lifting until next thursday 12/1.....i'm really proud of myself for finishing stage 1 and look forward to the more challenging stage 2....

    Comparison of Stage 1 - Workout A & B from 1st workouts to Special workouts
    nrolfwsheet.jpg

    graph of my lower body progress
    lowerprogress.jpg

    graph of my upper body progress
    upperprogresspic.jpg

    Nice progress!
  • bluiz13
    bluiz13 Posts: 3,550 Member
    fyi the few times i dropped weight as i progressed forward was either due to a sore back or doing the workout at home where i had less weight options than at the gym or ymca....i tried to stay consistent and or move up in weight each workout...
    denise
    finished stage 1 last night....i'm officially in my rest week although i'm still doing my 1/2 marathon training and regular cardio until i start stage 2 - just no wt lifting until next thursday 12/1.....i'm really proud of myself for finishing stage 1 and look forward to the more challenging stage 2....

    Comparison of Stage 1 - Workout A & B from 1st workouts to Special workouts
    nrolfwsheet.jpg

    graph of my lower body progress
    lowerprogress.jpg

    graph of my upper body progress
    upperprogresspic.jpg

    Nice progress!
  • StartingAnewDay
    StartingAnewDay Posts: 319 Member
    Ok 2 things.. 1 I soooo need to know where you got that graph stuff at.. Do I have to spend hours at excel trying to do it on my own lol and 2.. is the reverse crunch a substitute for the jack knife?? I would really LOVE to do the jacknife but I belong to girly gym and they don't have the balls sigh..
  • StaceyL76
    StaceyL76 Posts: 711 Member
    I just started Stage 1 did the 2nd workout today. I really love it!

    I follow the sessions up with Cardio 20-30 minutes depending.
  • StaceyL76
    StaceyL76 Posts: 711 Member
    Love this!
  • _Sally_
    _Sally_ Posts: 514 Member
    Hi Stacey!

    I started Stage 1 this week also and did Workouts A and B on Mon/Wed. I also follow with 30 minutes cardio. I haven't been up for cardio on my off days yet, but diet has been pretty on target this week.

    Did you get sore at all? I only have a little bit of soreness, but not bad at all.

    Did you take any measurements/before photos? I plan to do that this weekend.
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    Just got the book from the library today. I think it's a great change of things for me and may just be the training plan to get me stronger for a tough mudder race this spring. Does anyone have a problem tracking their workout? Do you do the sheets? Is there a workbook? Did you just get it memorized and buzz through it pretty quick after a couple of workouts? Do you feel stronger?

    I work at a small community fitness center and so most everything that they ask for we have. I'm going to have to get a lesson in the squat rack use, but hey I can do that, and what if the bar is all we can lift?

    I'm excited to try it. Do you stick with the diet plan as well? I will do the split 40/30/30. Which means I'm going to have to start tracking again as I've been lame the last couple of weeks after my tri and figuring out what I want to do next. I've been in a holding weight pattern so am hoping that if I drop any weight at least maybe I can drop some more inches.

    I look forward to getting to know y'all and look forward to the advice you have to give.
  • bluiz13
    bluiz13 Posts: 3,550 Member
    here's a link to a set of worksheets i created from a sheet a friend created lol
    you are welcome to save as your own and modify as necessary...

    https://docs.google.com/spreadsheet/ccc?key=0AmsRzs_p1FWddFljcmVJQ1NHLUtTLWg4cTJFZmtrT0E
  • bluiz13
    bluiz13 Posts: 3,550 Member
    i did the graphs on google docs online...not hard at all....i attached my sheet link in another post here above...good luck...
    not sure what the jackknife or the reverse crunch are...
    Ok 2 things.. 1 I soooo need to know where you got that graph stuff at.. Do I have to spend hours at excel trying to do it on my own lol and 2.. is the reverse crunch a substitute for the jack knife?? I would really LOVE to do the jacknife but I belong to girly gym and they don't have the balls sigh..
  • aregensb
    aregensb Posts: 239 Member
    Does anyone have a problem tracking their workout? Do you do the sheets? Is there a workbook? Did you just get it memorized and buzz through it pretty quick after a couple of workouts? Do you feel stronger?
    I don't have a problem tracking the workout. I use the sheets provided in the book (you can also find them under training log here: http://www.thenewrulesoflifting.com/nrol-for-women). The first few workouts, I consulted the book for each exercise. Now that I'm on the fifth workout for A and B, I know what I'm doing. I just check the previous workout log for any comments (I write stuff like "Had trouble with this amount of weight" or "Could probably lift 5-10lbs more next time").

    I do feel stronger. I'm lifting heavier and I don't feel as sore the day after lifting as I did at the very beginning.
    I work at a small community fitness center and so most everything that they ask for we have. I'm going to have to get a lesson in the squat rack use, but hey I can do that, and what if the bar is all we can lift?
    If the bar is all you can lift, that's all you can lift. If something hurts, stop! Start with the bar and do a few squats. Add weight in small increments of 5-10 lbs and gauge how you feel. You have to use your own judgment here. When I consulted with my gym about squats (I had never used a Smith squat machine before and wasn't sure how to go about it), I was told that if you're doing 15 reps, you should start feeling a bit tired around the 7th or 8th rep, and then by the 14th or 15th, it should be pretty difficult. I use that to gauge how much to lift. Now that I'm doing less reps, I lift heavier so that it is definitely difficult by the end of the set.
    Do you stick with the diet plan as well? I will do the split 40/30/30.
    I stick with the diet plan. My macros are also 40/30/30 I believe. I usually get my body weight or more in protein and then stick to between 100-150 carbs.
    I look forward to getting to know y'all and look forward to the advice you have to give.
    Nice to meet you! Good luck and have fun! I love this program so far! :smile:
  • MaddameKat
    MaddameKat Posts: 200 Member
    Hi

    Just wanted to check something.. i am reading the work outs right... so week 1, workout 1, workout A ( Monday) would be:

    Squats 2 x15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Step up 2x 15 and rest
    Prone Jack knife 2x 15 and rest

    and then i repeat this on Friday and on Wednesday i would do work out B, correct?
  • _Sally_
    _Sally_ Posts: 514 Member
    Hi

    Just wanted to check something.. i am reading the work outs right... so week 1, workout 1, workout A ( Monday) would be:

    Squats 2 x15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Step up 2x 15 and rest
    Prone Jack knife 2x 15 and rest

    and then i repeat this on Friday and on Wednesday i would do work out B, correct?

    The way I understand it, it should go like this:

    Squats 1 x15 and rest
    Squats 1 x15 and rest

    Push up 1 x15 and rest
    Seated row 1x 15 and rest

    Push up 1 x15 and rest
    Seated row 1x 15 and rest

    Step up 1x 15 and rest
    Prone Jack knife 1x 8 and rest

    Step up 1x 15 and rest
    Prone Jack knife 1x 8 and DONE


    And yes, you switch off between A and B workouts, so if you are working out 3x/week, week 1 would be A, B, A, and then week 2 would be B, A, B, etc.
  • LHann360
    LHann360 Posts: 159 Member
    Hi ladies,

    Fighting a cold this week but I was feeling excited to get to the gym thinking it was my last workout before my special ones. :bigsmile: Well it wasn't. :laugh: I finished workout 7 B today. I did get to increase my weight on a few so I am really excited for that.

    Deadlifts are still at 95#

    Shoulder press is now at 20 #

    Lat pulldown is now 80# - ( so happy to find a 5# weight that you add to the top so you don't have to add in 10# increments )

    Lunges are at 15#- sometimes I do them walking

    Swiss ball crunch I always do 15 reps with a 15# dumbell over my head :bigsmile:

    So next week is workout 8 across the board for me..... I imagine the week off after the specials I will be doing lots of cardio and Boot camp classes. I don't think I will be able to not go to the gym. I'm pretty much addicted. My husband calls me a gym rat , so after being a person that never worked out until this past year ( started last January ) , that's a great NSV for me.

    Have a great weekend. !!
  • MaddameKat
    MaddameKat Posts: 200 Member
    Hi

    Just wanted to check something.. i am reading the work outs right... so week 1, workout 1, workout A ( Monday) would be:

    Squats 2 x15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Push up 2 x15 and rest
    Seaded row 2x 15 and rest
    Step up 2x 15 and rest
    Prone Jack knife 2x 15 and rest

    and then i repeat this on Friday and on Wednesday i would do work out B, correct?

    The way I understand it, it should go like this:

    Squats 1 x15 and rest
    Squats 1 x15 and rest

    Push up 1 x15 and rest
    Seated row 1x 15 and rest

    Push up 1 x15 and rest
    Seated row 1x 15 and rest

    Step up 1x 15 and rest
    Prone Jack knife 1x 8 and rest

    Step up 1x 15 and rest
    Prone Jack knife 1x 8 and DONE


    And yes, you switch off between A and B workouts, so if you are working out 3x/week, week 1 would be A, B, A, and then week 2 would be B, A, B, etc.

    Thank you, i thought i was over complicating it for myself!
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    Workout A day 1 done...It was a good workout and my shoulders are feeling it. That's good b/c I was thinking I wasn't training them correctly, felt like I was slumping forward all the time and now feel like my shoulders are pulled back. I can feel a slight burn in my rear from the squats. I really think I'm going to like this workout and hope that I see/feel a difference by the end of stage one. I will take measurements tonight and some pics to use as a reference.