Stage 7 Questions (the final countdown)
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My copy of Supercharged arrived yesterday and I've been reading it... some interesting info in there, although I haven't gotten to the workouts yet. Still undecided on what to do next!
What interesting info? What are the workouts like? Can you give me a brief overview of the aims? Sorry all the Q's - not looked myself but need to move on too!
My motivation is yuk this week too - don't know why. I've been doing other exercise but I'm not getting 'into' my lifting. Head space issues.... don't know why. Hopefully be better next time.
You can do it on those deadlifts.... I wanna get more on my squats!0 -
My squats need work, definitely. I should probably be focusing on them more than my deadlifts
I find I'm not sure what I should be aiming at, because I haven't done a back squat since Stage 1, whereas nearly all the stages have included deadlifts in some variation or another. I think it's partly all in my head as well. Currently I'm only at 35kg which is nearly 20kg less than my deadlift! On the plus side I found it easy enough to go up by 5kg last week so I think I'll attempt with 40kg on Sunday and see how it goes.
I don't have the book with me at the moment jo_marnes but there was some interesting info about hypertrophy and diet as well- I'll take a look when I get home and post up some stuff here.0 -
I think my computer ate my last post:/ I swear I wrote something to y'all!
Did workout 3 on Thursday. My hammies are still sore! Not sure if I'll get to #4 today or if it'll have to wait until Monday...0 -
nic - look forward to hearing about it!
Beck - this stage is totally destroying me, haha. Worst bit at the moment is my hip flexors by far. Which doesn't bode well for the lunges today (workout #5). Also did combat for first time in months on Fri.... so now my shoulders are killing too. I may not make it out alive today.......lol.0 -
I did it! Workout #5 done. Wow. It was a killer. It was as much as I could manage just to pick myself up off of the floor after stretching (as opposed to just lying there in a fetal position which is what my body wanted to do!).
I wonder why these get to me so much? I know the reps are high, but the weights are lighter. That said, I did get my bench to 25kg today..... finally an increase! LOL
Elbow not as bad as last time. Dropped the weights on the lunges for the third set but came back with 8kg (each hand) for the final set. Needed 10kg dumbells for the rows but they were in use so did 10 x 8kg and 10 x 12kg instead. They are fine until the last 3 reps.... then it is such a struggle!
Happy lifting for those working out today :-D0 -
i have elbow issues as well..i'll get pain in my right elbow just from shaking a bottle of ketchup or something ridiculous like that. BUT i've started taking fish oil religiously and it's really helping!0
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Hey stage 7 friends, I had a terrific workout on Saturday, even though it wasn't one of the Stage 7 workouts. I had a session with my trainer and we worked HARD on pushing exercise! My shoulders and pecs are pretty weak comparatively speaking so Saturday he had me doing modified incline presses, pulldowns and BENCH presses! I pressed 65#! Never before, and I did 5 reps, failed at 6. I also did trap box squats/DLs for the first time ever and he said several times "perfect form" yea!!! I always worry about my squat form so it was good to hear that I was on it with these!
I had a great weekend with friends, and didn't get home until late last night so no workout this morning. Spinning tomorrow, lift again on Wednesday.
My issue is more a wrist one and it's so intermittent that I never know if it's going to bother or not! I notice it morst on inverted pulldowns.
I am reading Supercharged. It looks interesting but I'm not sure that's where I'm going. My trainer likes more basic moves, and I think - yes only think for the moment - I might let him design a program for me for a little while and see how I do on that. He's done workouts for me in the past which I've liked and felt like I was getting in some good work.
It's so hard to decide!! There's so many good programs out there.0 -
Yay, halfway through this stage now - completed #6 today. Upped my deadlift to 55kg (~122lbs), upped my shoulder press from 5kg to 6kg (each), although didn't get all 20 reps (did 20/19/16/18). Elbow improved today although still a bit dodgy - will defo be looking into fish oil (don't eat fish much at all).
Now the weird bit - I've started getting broken blood vessels under the skin on my forearms. It shows up like a small rash. Anyone else get this? I've had it the last 2 workouts, this time my left elbow crease and also my right forearm (middle). Really odd.0 -
jo, I apologise, I haven't had a chance to read any further in Supercharged so I haven't gleamed much new info from it but I've set aside time for it tonight to figure out the workouts and stuff
It feels I'm over my slump, hurray! 2 good workouts and I even got up early on Monday to fit a spin class in. On Sunday I hit my 40kg squat like I wanted, for 2 sets of 8 reps, just goes to show that there really is a mental aspect to all this. I had to talk myself into adding the 10kg plates but it was fine! I think I could even have increased it a bit more. On top of that, today I FINALLY benched 25kg for a whole set (6 reps). I also upped my shoulder press to 6kg and managed to get the full 4x20 step ups with 9kg (on previous workouts I was dropping down to 8kg by the end of the workout).
Another spin class tomorrow night, then Thursday will be a full rest day.0 -
That's ok, I know life can get hectic!
Great workout results, well done. We are v similar in our weights/ reps :-)
I am hoping to pick up a copy of Insanity later this week - not weights I know but am bored with the same old cardio workouts. I don't intend to follow the Insanity program, just do the dvds when I'm limited to working out at home.0 -
Where did everyone go?
I'm currently taking a break.... have done one round on stage 7 but my hip flexors are screwed and I'm hurting pretty much everywhere so decided to rest before repeating. My first break in the whole program!
Upped weights on my last workout though so pleased with that. Decided to measure my waist today - have lost another 1cm on the narrowest part and a whole inch off of the widest part! That might not sound like much but I started this with NO weight to lose and have actually gained 2kg overall since the start. Can't wait to do my measurements at the very end..... this last stage has made me really feel like I can see visible changes0 -
so I had a lovely post that I thought made it to the thread but it's nowhere to be seen.
I did #3 on Wednesday and a really tuff spin class yesterday. I have such DOMs today but I'm happy to say that I increased all my B lifts - up to 30 on the static lunges, 60 on the bent over rows, and 105 on the RDLs. Obviously not my max since I DL 135 when I'm doing 8 -12 reps but I'm happy that my endurance is obviously better this time around.
I lift tomorrow, but with my trainer so it won't be one of these workouts - #4 on Monday and #5 on Wednesday.
I think I'm eliminating SL from my potential programs. So now I'm undecided about NROLSupercharged, Wendler's 5-3-1, Nia Shanks or one designed by my trainer.0 -
Great weights Sue!
I started my stage 7 repeat today after a week off. L hip flexor still giving me grief - had to lower my step for the lunges but managed to keep weights and reps the same.
Up to 55kg for my squats. Romanian Deadlifts also increased from 35kgs to 40kgs, although my grip only lasts 15 reps rather than 20. Was surprised about how exhausting the workout felt - was expecting it to be easier after a few days off. Was lifting every other day previously and thought that the rest would make me more energetic..... apparently not!! 5 more to go.........LOL0 -
Hey strangers! After taking several days off I FINALLY got workout 4 done this morning. I can't believe I got to stage 7 and started to fizzle out. I hope I'm back for good now though. I hope everyone is doing well!0
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Hey Beck! Welcome back! It would be so insane not to finish now that you've made it to Stage 7!! Keep at it girl! <cheer cheer cheer>
Last #4 done and dusted! I squatted 85# with good form, raised DB squats at 30#, OHP 20, 17.5, 15, step ups with 10 and BW and rocked the form though by the end I was really shaky, and #75 on inverted pull downs.
I will not miss this stage!,0 -
Workout 5 done! Hoping to get this first round done on Saturday so I can bust out round 2 before moving on to supercharged!0
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Well done for getting to this point Beck, stage 7 is tough! I'm having to leave it longer between workouts due to injuries so have 4 more still left before I'm done. Still haven't decided what to do next :-/0
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Last workout 5 done! I pushed 65 for both bench sets and 90 on the rows, upped on the static lunges, did better on my pushups, RDLs at 105 for 20 and pulled 55 on bent over rows. Oh and I did all 4 sets! Phew, my butt is sore!
I am pretty sure I'm going to try out 5/3/1 for a little while. It's a really simple program and I can choose my own accessory work to go with the compound lifts.0 -
I'm sorry, Jo:( injuries just plain suck!
Sue...nice job! My hubby pushed me to do 3 arts of 65 bench presses last Thurs. ugh! Lol!
I finished my first round of stage 7 today!! Woohoo! I can't believe I actually finished this program! Haha;) I'm gonna so another round so I won't move on for another 2 weeks but its so awesome to know I "officially" completed it?0 -
Last workout 5 done! I pushed 65 for both bench sets and 90 on the rows, upped on the static lunges, did better on my pushups, RDLs at 105 for 20 and pulled 55 on bent over rows. Oh and I did all 4 sets! Phew, my butt is sore!
Great effort!!! Today I did my second workout 3. I PR'd my DL with 60kgs (132 lbs) for 6 reps.
Did 90lbs for the RDLs as my grip gives out. So annoying as I feel that weight is barely doing anything to the intended muscles, I just can't hold the bar for that many reps. Grrrrrr. Oh, and my weird burst blood vessels were back - pretty sure it's the DLs that do it.
Pushups all the same, bent over rows now at 22lbs (44 total) - that's hard. Sue.... your 55 - is that total or EACH??! I'm fine until rep 12..... then I struggle through 3 more for 15 - past that and form is shocking.
Am modifying the lunges (lower weight/ step) due to dodgy hip flexor. That isn't improving :-(
3 more to go! Which is awesome! Still no idea what to do next though :-/0 -
Yay, squat PR of 60kgs (132 lbs) x 6 today!
Do your DL and squat weights match like mine?0 -
Yay, squat PR of 60kgs (132 lbs) x 6 today!
Do your DL and squat weights match like mine?
Not at all! My best squat is 90, my best DL is 150
This has been a truly awful week for me. I had early morning commitments that have kept me from the gym and it's the ONLY time I can work out. Today, my alarm didn't go off so I missed it again! I will do #6 and be done with NROL4W tomorrow morning but that's all I can do this week - we are making a mad dash up to Maine for a b'day/going away party for my niece's stepdaughter. I will try to get something in, but doubt there will be much free time for anything.
As if that's not bad enough, I have been craving - hungry all the time and trying hard to control my eating. Tonight Five Guys - and yes I had the fries too. Oy please get me out of this cycle quick!!
Jo, congrats on the squat PR!! That's awesome!! And my 55 is total. I am using the short barbell instead of DBs
Beck congrats on getting it done! Were you surprised that you could push 65? I was totally shocked! I was stuck at 50 for sooooo long!
Rock on ladies!0 -
Yeah, so my last workout of Stage 7 was last Friday... and I woke up with a sore knee again so I had to skip it
I was planning on taking the week off but I then decided to see if I could fit in the last workout. Unfortunately my knee didn't get any better so I went to a physiotherapist today to get it checked out. Turns out that my knee joint is rubbing against the cartilage which is in turn causing the muscles around the area to tighten. Apparently it's just the way I'm built and it would have happened no matter what exercise I was doing- running, weights, cycling, anything that puts pressure on the knee. That was kind of good to know, I was afraid it was happening because of bad form on my part but no, it's just my crappy knee!
The bad news is, no more weights for me for the foreseeable future or intensive cycling, spinning, HIIT or running. Only corrective exercises, and weekly physio sessions. I'm a kind of bummed but oh well, not much I can do except try and correct it and hopefully get back to doing weights pain free eventually! 0 -
Oh no Nic :-( That sucks. I'd be sooooo frustrated. Hope the physio etc helps quickly.
No NROLFW workouts for me today but am going to Pump class so that'll do. Had a bit of a mad week.0 -
Forgot to say Jo, congratulations on the squat PR! That's so impressive well done! 0
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Nic...I'm sorry:( That has to be frustrating.
Jo..great job! And no, I canDL much more thati can squat! Hahahaha:)
Finally got 7.2.2 in today! I had a couple of down days this week so I only lifted twice:/ Really aiming for 3 next week!0 -
ONE MORE TO GO!!!
7.2.5 done today.... no increases but wasn't aiming for them. Tbh, was in a terrible mood so just showing up was a success lol. Having one of those days where every spare second is accounted for by something on the to-do list. So better get off MFP as it's making me late!! Have a good week all xxxxxxxxxx0 -
I got 7.2.3 in this am! Three more to go and I can officially be done! I should finish next Monday, which will be perfect since we're going on vacay next Wednesday! I'll take a week off and start supercharged!0
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I FINISHED!!!!!!!!!!!!!!!!!!!!!!!! Woooohooooo! Go me ;-)
And with a PR deadlift of 4 x 68kg (150lbs). That is now 1.3 x bodyweight - I'm going to aim for 2x!
Come on girls, bring it home xxx
P.S. I have ordered supercharged! ;-)0 -
Completed my first stage 7 workout this morning. Holy cow, that was hard! I've been working out at home, but I'm thinking I might try getting to the gym at least for 2 of the workouts per week, especially on squat days.0
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