New Rules Supercharged
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What are you using for the pushaways? They sound interesting.
I work out at home, so I use my furniture sliders. I'm not a fan of this exercise; I don't feel like I'm getting anything from it. Funny how we all have different experiences with the same exercises.0 -
Yankee, you're probably much more fit than I am!
I did 3B on Friday. I was really rushed and did it in 45 minutes with short rests and 3 sets. But I did manage to increase my weights on everything. I am still really struggling with the Front Squats. I *think* I have great form, but it still really strains my wrists and I feel like I could do much higher weights if it wasn't for this.
My new favorite HIIT is box jumps. So fun. I normally do 3 intervals of treadmill and 3 intervals of box jumps or farmer's carries. LOVE IT!0 -
I feel exactly the same way about the front squats. I have figured out that my right wrist has terrible range of motion and I am going to work on increasing it as much as possible.
I also LOVE doing box jumps as an interval. I like to combine them with battle rope intervals, so I get upper and lower body work in the same workout. I do 3 sets of each.
My other favorite enders are farmers carries (45 lb x2) and/or waiters carries (20 lb x2) followed by treadmill intervals. The waiters carries are arm/shoulder/back/core-killers after a hard workout.
I still need to get a jump rope, because I want to try that as an interval, too.0 -
Hello everyone! I'm new to lifting and just finished my BT1 for the first time. This is my first experience with this type of workout but it kicked my butt more than Jillian was with Body Revolution first 2 weeks. It also showed me how out of shape I am. Any suggestions advice for a real newbie??0
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Just follow the workouts. If a set is too easy, increase your weights; if you are having problems maintaining proper form, decrease your weights. Don't be afraid to lift heavy!0
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I FINALLY finished BT II on Sunday, so tomorrow I start BT III. This is what I have planned:
Workout A
Core/Dynamic stability - Plank with pulldown (I did this in BT I, and it was SO hard. Thought I'd give it another go.)
Power - Kettlebell swing
Hinge - Kettlebell sumo deadlift
Push - Dumb bell bench press
Lunge - Barbell reverse lunge
Pull - Barbell pendlay rows
Combination - Squat & press
Intervals - Slam ball
Workout B
Core/Dynamic stability - Mountain climber
Power - Box jump (hoping to use my higher box this time and not fall on my face)
Squat - Barbell back squat
Pull - Kneeling lat pulldown with a triangle grip
Single leg stance - Cross over step up
Push - Dumb bell shoulder press
Combination - Romanian deadlift & row (I did this in BT II, but there aren't that many combination exercises I can do, so I'm repeating.)
Intervals - Jump rope0 -
Hello everyone! I'm new to lifting and just finished my BT1 for the first time. This is my first experience with this type of workout but it kicked my butt more than Jillian was with Body Revolution first 2 weeks. It also showed me how out of shape I am. Any suggestions advice for a real newbie??
Use the book when you're doing the exercises the first few times to make sure you're doing the moves right. I also watch videos online when I'm doing something new. I have terrible coordination, so I like to prepare a lot before I do something new.0 -
Hello everyone! I'm new to lifting and just finished my BT1 for the first time. This is my first experience with this type of workout but it kicked my butt more than Jillian was with Body Revolution first 2 weeks. It also showed me how out of shape I am. Any suggestions advice for a real newbie??
I second what Yankee and Sunshine said. Make SURE you're doing the exercises correctly! Don't get down on yourself if you CAN'T increase weights as quickly as you want, but also push yourself so that every workout is a great one!
Yankee, BTIII looks great. Aren't you happy be doing back squats again? I miss those.
Sunshine, I use the same exact weights for the farmer's carries and waiter's carries. Funny.
Getting 4B done today. Looking forward to those jackknife push-ups (NOT!).0 -
Hello everyone! I'm new to lifting and just finished my BT1 for the first time. This is my first experience with this type of workout but it kicked my butt more than Jillian was with Body Revolution first 2 weeks. It also showed me how out of shape I am. Any suggestions advice for a real newbie??
I second what Yankee and Sunshine said. Make SURE you're doing the exercises correctly! Don't get down on yourself if you CAN'T increase weights as quickly as you want, but also push yourself so that every workout is a great one!
Yankee, BTIII looks great. Aren't you happy be doing back squats again? I miss those.
Sunshine, I use the same exact weights for the farmer's carries and waiter's carries. Funny.
Getting 4B done today. Looking forward to those jackknife push-ups (NOT!).
Yes, I love back squats! I'm going to keep them in all my programs now.
I did workout A last night, and it was HARD! But I loved the sumo dead lifts and the squat and press. Those felt great. I ended with slam ball intervals, and that was really intense!0 -
Thank you all for the responses!! Doing workout b BT1 today. Only doing 2 a week right now because of work schedule. I am looking at this week and next as a warm up as going on vacation for 2 weeks and won't have my weights. I plan on taking my bands and doing a lot of beach walking though
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Okay, you all have to try the weighted squat jumps in one of your workouts. I thought every guy in the weight room was going to give me a standing ovation when I finished my second set with two 25 lb dumbbells. They seriously rock!
I will say that my Basic IIB workout is very heavy on squats and jumps, which makes it really intense. I'm half way through Basic II because I got sidetracked so much, but I'm looking forward to planning III.0 -
Jump squats ARE awesome! They definitely draw the looks at the gym too.
I've been happy with my weight increases during this stage. I've been doing 3 sets, so I may try 4 sets for these last 4 workouts.0 -
Okay, you all have to try the weighted squat jumps in one of your workouts. I thought every guy in the weight room was going to give me a standing ovation when I finished my second set with two 25 lb dumbbells. They seriously rock!
I will say that my Basic IIB workout is very heavy on squats and jumps, which makes it really intense. I'm half way through Basic II because I got sidetracked so much, but I'm looking forward to planning III.
25 lb dumb bells is really amazing! Here I thought I was doing well with 15s.
I've got a question for you all... Has anyone done the crossover step ups? If you have, maybe you know this. Once you get both feet up on the step, do you step down with both too? Or do you keep one foot on the box at all times? The videos I find online seem to mostly have you keeping one foot on the box all the time, but this doesn't seem to be what the book is saying. I'm confused, and with my lack of coordination and balance, this is even harder! LOL0 -
I haven't tried the cross over step-ups. Like you I really couldn't figure out how to do them.
I finished BTII 6A today. Hopefully finish BTII Friday. Looking forward to new exercises!0 -
I haven't tried the cross over step-ups. Like you I really couldn't figure out how to do them.
I finished BTII 6A today. Hopefully finish BTII Friday. Looking forward to new exercises!
Yeah! I love planning the new exercises!
I'm struggling with knee pain, and it's worse now with BTIII. Today I'm supposed to do reverse lunges with the barbell, but I'm going to lower my weight with that. I have a 15 lb bell in addition to the 45, so I think I'll use that with maybe a total of 30 pounds. I can handle the weight of the 45 bb, but my knees are killing me...0 -
My knees have been really sore during BTII...I think it's all the squats, step-ups, lunges, and box jumps combined. I don't know if its my form or if my body is just adjusting to these new exercises. It seems to be getting better, but I've never had this issue before.0
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BTII is finished!
I was really happy with my weight increases this Stage.
Static hold: 30-->50lbs
DL/Row:70-->85lbs
Reverse lunge: 20-->25lbs
Standing cable row:60lbs-->70lbs
Jump squat: 25 -->32.5lbs
Step-up:15-->32.5lbs (step comes to mid thigh)
Front squat: 65lbs-->75lbs
Pull down: 60-->72lbs
The front squats were really challenging, but I finally got the hang of them during the last two B workouts.
BT III Workouts
A
Mountain Climbers
Jump Squats
Romanian DL
Push-ups
Reverse lunge from step
DB two point row
Squat and press
B
Cable tall kneeling chop
Explosive push-up
Off set overhead squat
Standing lat pulldown
Single-leg RDL
Cable chest press
Push-up and row (these look incredibly challenging!)
HIIT: whatever I feel like doing a the time!0 -
BTII is finished!
I was really happy with my weight increases this Stage.
Static hold: 30-->50lbs
DL/Row:70-->85lbs
Reverse lunge: 20-->25lbs
Standing cable row:60lbs-->70lbs
Jump squat: 25 -->32.5lbs
Step-up:15-->32.5lbs (step comes to mid thigh)
Front squat: 65lbs-->75lbs
Pull down: 60-->72lbs
The front squats were really challenging, but I finally got the hang of them during the last two B workouts.
BT III Workouts
A
Mountain Climbers
Jump Squats
Romanian DL
Push-ups
Reverse lunge from step
DB two point row
Squat and press
B
Cable tall kneeling chop
Explosive push-up
Off set overhead squat
Standing lat pulldown
Single-leg RDL
Cable chest press
Push-up and row (these look incredibly challenging!)
HIIT: whatever I feel like doing a the time!
Excellent increases! You are strong!
You've got some great exercises planned for BTIII. Can't wait to hear how it goes!0 -
How is everyone doing?
My BTIII workout A is really tough. My whole body was very sore after Monday. Yesterday I didn't feel like doing B, but I did. It's very focused on the upper body. My shoulders were burning like I've never felt them burn. I think I may switch my two power exercises so that my arms can handle 3 sets of the chest press and the push-ups with rows. Yesterday I barely finished 2. If I do explosive push-ups for WO A and jump squats for WO B maybe it will help.0 -
I haven't lifted since Sunday. I went riding on Monday and totally destroyed my legs so I took Tuesday off. Then my son got sick and we spent all day Wednesday at the ER and docs. I haven't been able to get my head back in the game. I've decided to just take a mental health break till Sunday, which is my normal lifting day. I'll be back at it then!0
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Busy week this week for me, too... I did get my NROL workouts in and will do 5A of Basic II today. I'm not taking a rest week after II because I've been fairly sporadic lately and will probably need a rest week due to scheduling when school starts in May. I'll post my Basic II stats and Basic III plan later this week.
One thing I've noticed is that my arms and legs are getting really, really cut and lean during Basic Training. I think I'm going to try to do a harcore 28-day cut during Basic III and see if I can get the last 10 pounds of fat off of my torso.
During the last few weeks, one of the most fit guys at my gym has struck up a friendship with me. He does workouts that would be the equivalent of NROL volume 10 on steroids -- lots of power moves, push-ups from a handstand, pistol squats with a barbell -- just crazy stuff. He started asking me about my workouts and was really, really impressed with the New Rules plan, which makes me feel even better about sticking to the NROL style of training.
He showed me some new moves that are really hard (step ups on the assisted chin-up machine, some crazy core things using the lat pulldown machine and a swiss ball) that I am going to incorporate into my Supercharged workouts. That's why I love Supercharged -- I feel like it has no limits as to exercises or combinations that I can use.
He also gave me a website to look at: www.t-nation.com . It is a strength/power/body-building site that has articles from a lot of experts. It even has older articles from Alwyn Cosgrove. I've actually learned a lot and had a lot of questions answered by reading it. (Warning: the t stands for testosterone, and it is fairly testosterone-laden, but still informative.)
Hopefully, next week won't be so busy, so I'll check in a bit more. Keep up the hard work and heavy lifting!0 -
How is everyone doing?
My BTIII workout A is really tough. My whole body was very sore after Monday. Yesterday I didn't feel like doing B, but I did. It's very focused on the upper body. My shoulders were burning like I've never felt them burn. I think I may switch my two power exercises so that my arms can handle 3 sets of the chest press and the push-ups with rows. Yesterday I barely finished 2. If I do explosive push-ups for WO A and jump squats for WO B maybe it will help.
Explosive push-ups?? You're brave and awesome! I'm kind of scared to try those, but maybe I'll give them a shot. I freakin' love weighted jump squats.0 -
How is everyone doing?
My BTIII workout A is really tough. My whole body was very sore after Monday. Yesterday I didn't feel like doing B, but I did. It's very focused on the upper body. My shoulders were burning like I've never felt them burn. I think I may switch my two power exercises so that my arms can handle 3 sets of the chest press and the push-ups with rows. Yesterday I barely finished 2. If I do explosive push-ups for WO A and jump squats for WO B maybe it will help.
Explosive push-ups?? You're brave and awesome! I'm kind of scared to try those, but maybe I'll give them a shot. I freakin' love weighted jump squats.
Believe me, they aren't that impressive. I can't really get my hands off the ground(unless i do them from the weight bench)- I just do them as fast and powerful as possible. It's a hardcore upper body workout!
I am definitely going to look up the t-nation stuff. Glad you've got a fellow lifter for support at your gym!
I did BTIII 2A yesterday and it wasn't great. I upped my weights on the RDLs, but everything else was just off. I haven't had enough sleep this week and is definitely affecting my performance.0 -
I may try explosive push-ups on III as well. My knees are starting to complain about all the sqats and jumps and squat jumps...0
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Soooo....I did workout 2B on Monday. I decided to do the Zercher squats instead of the offset. The offset REALLY irritates my back- like my sciatic nerve twinged for a few days after. I'm thinking it's a flexibility/form issue? They always hurt doing NROL4W too. Think I'll just avoid them for now. The Zercher is definitely a challenge.
Hows everyone doing? Has anyone tried pistol squats? They look so cool, but I can't get even parallel without falling.0 -
Soooo....I did workout 2B on Monday. I decided to do the Zercher squats instead of the offset. The offset REALLY irritates my back- like my sciatic nerve twinged for a few days after. I'm thinking it's a flexibility/form issue? They always hurt doing NROL4W too. Think I'll just avoid them for now. The Zercher is definitely a challenge.
Hows everyone doing? Has anyone tried pistol squats? They look so cool, but I can't get even parallel without falling.
Oh, those Zercher squats look challenging! Maybe I'll put them in my BT IV program! I'll never in a million years be able to do pistol squats without falling over.
I've got three more workouts left in BTIII, and I'm looking forward to moving on to something different. That's definitely one thing I like about Supercharged - you get to mix things up so often that you don't have time to get bored!0 -
I happy to be finished with BTII and moving on to BTIII.
Here's what I'm doing for BTIIIA:
Dynamic Stability: Plank and Pull-down
Power: Dumbbell Single Arm Snatch (I liked these in NROLFW)
Hinge: Sumo Deadlift (these are trippy -- love/hate!)
Push: Dumbbell Bench Press
Lunge: Split Squat Rear Food Elevated
Pull: Kneeling Lat Pull-down with Stirrup Handles
Combination: Single Leg Dumbbell Row (I know they're not in Supercharged, but I need something not hinge or squats)
Here's my BTIIIB:
Dynamic Stability: Side Plank and Row
Power: Explosive Push-ups
Squat: Offset Overhead Squat
Pull: TRX Suspended Rows
Single Leg: Pistol Squats (I'm using the beginning progression from t-nation.com)
Push: TRX Suspended Push-ups
Combination: Romanian DL and Row
I've done IIIA once and it was a really balanced, hard workout. I think I'm getting the hang of planning so the workout flows and is balanced. I really loved/hated the sumo deadlifts with the barbell.
I'm looking forward to IIIB today. I've been wanting to do some TRX exercises, so I'll see how they go. As for pistol squats, I'm going to start by sitting on a bench and going to standing, then I'm going to use the TRX straps to stabilize. Hopefully by the end of this stage, I'll be able to do some to parallel without assistance.
I'm trying to avoid using regular back barbell squats and regular deadlifts until Hypertrophy, but I'm really looking forward to advancing my weight on the big lifts again.0 -
Ok, change in plans for IIIB....
I'm NOT doing TRX Suspended Push-Ups because I'm:
a/ not strong enough
b/ not coordinated enough
c/ not smart enough to understand how to freaking do them
d/ all of the above
I am doing Kneeling Cable Chest Presses instead.
Also, my pistol squats are laughable. I sort of want to ditch them, but I think I'm going to stick it out and see how much I can improve, and hopefully get to at least parallel by the end of the stage.
Also, I was sort of proud that I can get about 2 mm of air between my hands and the floor on the Explosive Push-ups. Room for improvement, but I like it!
Otherwise, it's a solid workout and I think I'm going to like it.0 -
I tried the TRX push-ups a few weeks ago and I agree-they're hard and very awkward. Maybe I will use them later when I am stronger. The chest press is definitely sufficient. Way to go on the explosive push-ups! I can only do two from the ground and get air, but they're improving. I think I may try the pistol squats for IV. Your workout sounds fun!0
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I think your new BTIII workout sounds great! So many things in there I could never do!
I've got one workout left (tomorrow) for BTIII, so I need to get planning for IV. I've added a day of fairly intense bike riding into my week, so this may end up impacting my lifting for a while, at least until it gets too hot to ride. But I love riding, so I'm trying to accept the fact that I may have to adjust my lifting for it. It's hard when I want to do it all, but I know that I can't (and probably shouldn't).0
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