New Rules of Lifting For Women (NROL4W)

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  • firedupfriend
    firedupfriend Posts: 140 Member
    firedupfriend sending positive thoughts.


    Thank you!!!!
  • Blueberry09
    Blueberry09 Posts: 821 Member
    OOOOOh I hate walking lunges. I know they work more muscles - probably why I find the static lunges much easier!

    Clambert - we should have a contest to see who is the most uncoordinated lunger LOL It's hard enough to do without weights!!
  • bepeejaye
    bepeejaye Posts: 775 Member
    Great posts! Lol!

    I do static lunges....finish a set on one leg afore the other.
    I figure that as long as am working the same muscle group,I should be ok. But then I do up my weight though, as I am not shifting from one foot to the other :-)
  • clambert1273
    clambert1273 Posts: 840 Member
    So sticking with the lunges....

    my confusion: 2 sets of 15 is this 15 each set or really 30 each set (15 each leg)?


    And yes.. we should do video coordinating :laugh:
  • ramalem
    ramalem Posts: 1,066 Member
    Clambert - I do 15 on each side for a total of 30 each set... and I do the walking lunges. I still hate them, and don't ever think I will learn to like them :)

    I finished up B2 last night - and have been slightly upping my weights across the board. I got into trouble last time with upping my weights too quick, so I'm taking it slow this time. Will only be able to do A3 this week due to a mini vacation this week, but I plan on getting 4 sessions in the following week to make up for it!
  • sleepyjen
    sleepyjen Posts: 679 Member
    I started NROLW this week and did B1 yesterday. I deadlifted just the 45lb bar. I'm using the university gym where I work, so no trainers to consult with, and I'm wondering if my deadlift form is not quite right, as my lower back is kinda achy this morning. My friend who is about to become a competitive lifter (but who lives two hours away) said when she feels it in her back she knows she's done something wrong. Anyone else have this experience? Thanks!
  • clambert1273
    clambert1273 Posts: 840 Member
    I started NROLW this week and did B1 yesterday. I deadlifted just the 45lb bar. I'm using the university gym where I work, so no trainers to consult with, and I'm wondering if my deadlift form is not quite right, as my lower back is kinda achy this morning. My friend who is about to become a competitive lifter (but who lives two hours away) said when she feels it in her back she knows she's done something wrong. Anyone else have this experience? Thanks!

    I watched a lot of videos ... go on youtube "so you think you can deadlift" - there is also a set from Mark Rippetoe that is good as well... I watched them all...

    Trick with deadlift is that the bar needs to start at your shins - if it isn't then you need to raise it up with blocks or something. I raise mine with blocks.


    S1 A3 complete:

    Squat: 12/55lb (yay!)
    Pushups 2/12 widearm
    Barbell Bentover Row: 12/65/b
    Step Up: 12/30lb (ea dumbbell)
    Jacknife: 10 (could have so done more)
  • bepeejaye
    bepeejaye Posts: 775 Member
    According to the book, as I understand it, you are supposed to do one on each leg, and alternate - 15 times (so you lunge, right leg - one...then change to left leg and lunge - one...change to right leg - two..change to left - two etc....after the 15th, you stop and rest...then repeat).
    I however, lunge on the right leg, do 15 reps...static, without changing leg...then after the 15th, I switch to the left leg, and do 15 reps, static...I then rest and repeat).
    I probably understood it wrongly, so don't quote me :laugh:
    So sticking with the lunges....

    my confusion: 2 sets of 15 is this 15 each set or really 30 each set (15 each leg)?


    And yes.. we should do video coordinating :laugh:
  • bepeejaye
    bepeejaye Posts: 775 Member
    Good for you Clam!! Wohoo!!
    I agree, about watching the YouTube videos (but be sure that it is the right one)...and also about the bar being close to shins...that helps the form alot!
    I started NROLW this week and did B1 yesterday. I deadlifted just the 45lb bar. I'm using the university gym where I work, so no trainers to consult with, and I'm wondering if my deadlift form is not quite right, as my lower back is kinda achy this morning. My friend who is about to become a competitive lifter (but who lives two hours away) said when she feels it in her back she knows she's done something wrong. Anyone else have this experience? Thanks!

    I watched a lot of videos ... go on youtube "so you think you can deadlift" - there is also a set from Mark Rippetoe that is good as well... I watched them all...

    Trick with deadlift is that the bar needs to start at your shins - if it isn't then you need to raise it up with blocks or something. I raise mine with blocks.


    S1 A3 complete:

    Squat: 12/55lb (yay!)
    Pushups 2/12 widearm
    Barbell Bentover Row: 12/65/b
    Step Up: 12/30lb (ea dumbbell)
    Jacknife: 10 (could have so done more)
  • lporter229
    lporter229 Posts: 4,907 Member
    For those of you doing the step ups in workout 1, how high is your step? Mine is 14", but it is a two stage step (Firm fanny lifter, if anyone remembers that!) and it can be taken apart into 6" or 8". I am wondering if it would be more effective to use a shorter step and more weight, or a higher step and less weight. Right now I am doing 15# in each hand and it is tough!
  • Blueberry09
    Blueberry09 Posts: 821 Member
    S1 A3 complete:

    Squat: 12/55lb (yay!)
    Pushups 2/12 widearm
    Barbell Bentover Row: 12/65/b
    Step Up: 12/30lb (ea dumbbell)
    Jacknife: 10 (could have so done more)

    I did A3 this morning too! With 20 min on the exercise bike.

    Squat: 12.5 kg (I have a smaller bar - no idea what it weighs. 12.5kg are what I added to it - 35lbs maybe total)
    pushups: 2/12 - only 1/4 of them were girlie :smile:
    seated row: 80lbs (I have a home gym that allows me to do these - I'm sure it wouldn't be near as high doing a bentover row)
    Step up: 40lb - I used a rubbermaid foot stool. I also use my gym for these - pulley at the bottom.
    jacknife: 2/12 so not graceful doing these :laugh:

    I 'think' I'm noticing a difference. Certainly not in weight or the way my clothes fit but I don't feel as 'thick' anymore. I think there's a bit more definition to my waist but that's about it.

    I'm certainly enjoying it.
  • ramalem
    ramalem Posts: 1,066 Member
    Nice work everyone! I'm headed to the gym after work for workout A3 - Hoping to up my weights across the board, but the rows have consistently been the hardest thing for me to increase (along with push ups). I do seated rows and the weights go up in 15lb increments. I think the last time I started NROL4W I had a tough time transitioning between plates on the machine without totally sacrificing form. We'll see!

    Iporter - I think my step is around 14-18 inches (never actually paid attention). I usually use a bench (the type for sitting) at my gym so I can do jackknifes with fewer people watching :) If you can handle the 14 inch step, go for it, but if you're struggling with form maybe try the lower step.

    Clam - great work! Your gains are awesome

    Blue - My jacknifes are ugggggly.
  • clambert1273
    clambert1273 Posts: 840 Member
    Nice work everyone! I'm headed to the gym after work for workout A3 - Hoping to up my weights across the board, but the rows have consistently been the hardest thing for me to increase (along with push ups). I do seated rows and the weights go up in 15lb increments. I think the last time I started NROL4W I had a tough time transitioning between plates on the machine without totally sacrificing form. We'll see!

    Iporter - I think my step is around 14-18 inches (never actually paid attention). I usually use a bench (the type for sitting) at my gym so I can do jackknifes with fewer people watching :) If you can handle the 14 inch step, go for it, but if you're struggling with form maybe try the lower step.

    Clam - great work! Your gains are awesome

    Blue - My jacknifes are ugggggly.

    I fell off my ball mid jacknife :laugh: I couldn't tell you how high mine is (thanks now you will make me measure it being OCD lol) - I feel I could do a higher step and lessen the 30lbs...

    beepee - I knew you were going to crush my hopes in the lunge department and tell me 15 each leg... dammit... :sad:
  • clambert1273
    clambert1273 Posts: 840 Member
    oh and if someone could make my *kitten* stop hurting - that would be super :laugh: apparently that means my form on squats is good now :huh:
  • ramalem
    ramalem Posts: 1,066 Member
    I wish I could get my stupid glutes to engage during squats, just doesn't happen.
  • clambert1273
    clambert1273 Posts: 840 Member
    heavier you go they will... mine didn't have a choice today and I am paying for it LOL I have discovered that I "squeeze" everything coming up :wink:
  • lporter229
    lporter229 Posts: 4,907 Member
    I wish I could get my stupid glutes to engage during squats, just doesn't happen.

    Try putting a bench or chair or even a coffee table behind you and try to bump it with your butt as you go down, but do not rest on it. This helps to make sure you are going deep enough into the squat. I actually use my step because it is high enough.
  • ramalem
    ramalem Posts: 1,066 Member
    I feel like I'm deff going low enough (my legs are parallel to the floor) just can't engage that muscle and my quads usually end up doing most of the work. I'll be interested to see how adding weight changes things!
  • clambert1273
    clambert1273 Posts: 840 Member
    I wish I could get my stupid glutes to engage during squats, just doesn't happen.

    Try putting a bench or chair or even a coffee table behind you and try to bump it with your butt as you go down, but do not rest on it. This helps to make sure you are going deep enough into the squat. I actually use my step because it is high enough.

    This is what I have to do because my form was ummmmm bad :bigsmile:
  • sleepyjen
    sleepyjen Posts: 679 Member
    I fell off the ball, too, when I did it! lol. Thanks for the deadlift help, Clambert. I'm going to see a friend who's a trainer on Sat for some pointers.

    Also, I'm just stepping up on the back of a treadmill so far--only about 7"--because I'm trying to be kind to my calf. I figure I'll step onto a regular bench (that is, the kind you lay on to do stuff) when it's better. I don't see any of those aerobics steps in the gym.
  • Blueberry09
    Blueberry09 Posts: 821 Member
    So today was supposed to be my cardio day but I woke up at 2 am and couldn't get back to sleep! ARGGGHH!! :explode: Hate that! So I slept in this morning. I will do a bit longer cardio tomorrow before starting B3.
  • clambert1273
    clambert1273 Posts: 840 Member
    Today was S1 B3 .... found out my damn barbell only weighs 35# even though its a 7ft olympic... grrrrrrrrrrr so I had to adjust all my entries :( but I still think today was a good day.. I pushed the weights hard..

    Deadlift 12/85# & 12/95#
    Dumbbell Should Press 12/17.5#
    Pullover 12/10# (I wasn't bring my arms all the way back with heavier so I made them less and went all the way)
    Lunges 12/10# (did all of them!)
    Swiss Ball Crunches 10/25lb

    Good progress I think :)
  • bepeejaye
    bepeejaye Posts: 775 Member
    Bwahaha, Clam! Sorry...they kill me too! :flowerforyou:
    And aye, you are making such progress! Go, girl!!!
    beepee - I knew you were going to crush my hopes in the lunge department and tell me 15 each leg... dammit... :sad:
  • bepeejaye
    bepeejaye Posts: 775 Member
    Have you tried squatting without any weight, for the correct form? Or watched videos?
    Or have you done the sit-down-on-the-chair-test, where you have a chair behind you, you sit on it, then remove it gently? Hold the position then stand up (while pushing through your feet soles?
    Or face a wall, with your knees almost touching it...then lower yourself, while keeping your spine and head in natural position, and try to squat...see how low you can go, and then push through your heels..

    I sometimes have problems with squats because of my short lower trunk (lol)...and studies do show body types certainly will dictate the squat...but the basic principle is that, if the squat form is right, then the glutes will be engaged no matter the body type..

    I guess there are many ways of testing the glutes, and my ideas are certainly not the best/only way to go....good luck!! :flowerforyou:

    I wish I could get my stupid glutes to engage during squats, just doesn't happen.
  • bepeejaye
    bepeejaye Posts: 775 Member
    This. Sorry, I posted mine afore seeing this
    I wish I could get my stupid glutes to engage during squats, just doesn't happen.

    Try putting a bench or chair or even a coffee table behind you and try to bump it with your butt as you go down, but do not rest on it. This helps to make sure you are going deep enough into the squat. I actually use my step because it is high enough.
  • clambert1273
    clambert1273 Posts: 840 Member
    Have you tried squatting without any weight, for the correct form? Or watched videos?
    Or have you done the sit-down-on-the-chair-test, where you have a chair behind you, you sit on it, then remove it gently? Hold the position then stand up (while pushing through your feet soles?
    Or face a wall, with your knees almost touching it...then lower yourself, while keeping your spine and head in natural position, and try to squat...see how low you can go, and then push through your heels..

    I sometimes have problems with squats because of my short lower trunk (lol)...and studies do show body types certainly will dictate the squat...but the basic principle is that, if the squat form is right, then the glutes will be engaged no matter the body type..

    I guess there are many ways of testing the glutes, and my ideas are certainly not the best/only way to go....good luck!! :flowerforyou:

    I wish I could get my stupid glutes to engage during squats, just doesn't happen.

    You just reminded me of an idea for her (old Army routine)...


    stand straight against the wall (shoulders pushed back touching the wall), now lower yourself down right until parallel.... HOLD - do not move... let the legs shake until you fall over..

    welcome to the Army ... lol (then made us hold rifles out in front while doing that) it WILL engage your glutes because you will tense up while holding trying to stop the shakes :)
  • bepeejaye
    bepeejaye Posts: 775 Member
    Clam, yay!!! That is familiar!!! I do wall squats sometimes!!
    When I was doing P90X, and also at our TRX Class, we do those, and hold for 2 minutes...then we are asked to go lower...and hold....sometimes he asks us to lift one leg up.....yipes!! And yes, you guessed it, he is a former Frogman!!!
  • clambert1273
    clambert1273 Posts: 840 Member
    so the story behind that is....

    In basic training there was a room in our barracks that was empty and they used it for mail call. A girl (before the co-ed days) got caught passing notes to a guy under the firewall....

    Drill sergeants got pissed and pulled us ALL into that room.. shut the door and said make the walls sweat. We had to stand there in those squats on the walls for over 45min.. they waited until the body heat in the room from us sweating literally made the walls/windows start sweating lol

    Can't really complain - I was in the best shape of my life in the Army :bigsmile:
  • Blueberry09
    Blueberry09 Posts: 821 Member
    Today was S1 B3 .... found out my damn barbell only weighs 35# even though its a 7ft olympic... grrrrrrrrrrr so I had to adjust all my entries :( but I still think today was a good day.. I pushed the weights hard..

    Deadlift 12/85# & 12/95#
    Dumbbell Should Press 12/17.5#
    Pullover 12/10# (I wasn't bring my arms all the way back with heavier so I made them less and went all the way)
    Lunges 12/10# (did all of them!)
    Swiss Ball Crunches 10/25lb

    Good progress I think :)

    Good job! I'm such a weakling compared to all of you LOL

    This is my B3
    Deadlift 15kg on whatever weight my bar is
    Dumbbell Should Press 12/8lbs can't quite bring myself to up this one
    Lat pull downs 12/90lbs
    Lunges 12/10# did static lunges instead of step
    Swiss Ball Crunches 2/15

    Week 2 done!
  • sleepyjen
    sleepyjen Posts: 679 Member
    So I'm sure this is a silly question that's probably answered in the book, but I assume that the lower reps for workouts further in the stage are because we're supposed to increase weight more dramatically? I did stage 1 workout a2 today, and upped all of my numbers, even at the same reps as a1. Did you all increase substantially to a3?

    A1 squats, just the 10L ez curl bar. Today I added 15L weight to it. I can add more pretty easily, but figured I'd step it up carefully.
    A1 rows, 40L, today, 50. That's about the limit I can do, I think, with 15 reps, but can likely do 60 for fewer.
    A1 step ups--I also did these in B1, as lunges would hurt my stupid calf--I've gone from 10L dumbbells to 12 and today, 15.

    B1 kicked my tail, btw. :) Looking forward to B2 on Sunday.

    thanks!
    Jen

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