Okay, so, I just finished stage 2B2 and have a question about the Bulgarian split squat. I am not doing them any differently from the lunge with back foot elevated because for some reason I just can't get the top of my back foot to lay flat when I descend. I always end up pushing on my toes. I am thinking perhaps I should try abandoning the step I've been using, and switch it for a padded bench next time; maybe the cushioning will make proper positioning possible (say that five times fast! ). Anyone else have this problem?

Then again, I just watched some You Tube videos on the move and some of them have the exercisers pushing up on their toes, just like the lunge move from NROLFW. ???

I forgot to mention my increases in weight today for 2B2:

Deadlifts: I abandoned the box - it just wasn't working for me - and moved up from 65 to 70lbs. I can't remember where I ended up with my DLs on stage 1 but pretty sure it was 75lb so I will try that on Friday. I tried mixed grip for the first time and it helped; I have small hands and was finding it hard to grip the Olympic bar properly with even just 20lbs of plates added on.

Reverse grip lat pulldown: up to 90 from 75lbs but I could only eke out 7 or 8 reps.

Back lunge with forward reach: up to 12lb dumbells forms 10s. I can definitely use 15s next time.

Prone Cuban snatch: up to 6lb DBs from 5s and that was still too easy so I used 8s for the second set.

I stuck with the long arm ball crunches, incline reverse crunches and stability ball lateral crunches from last week. And this time I did both the prone cobras (last week I missed one :P) and held the second for 90sec.

Added on the HIIT at the end but totally forgot the rest intervals were supposed to be two minutes and I was only doing one! I was about to fall over and didn't realize until the last one. Oops!

Puddin, you are coming up on your toes with a deadlift? I don't think Alwyn designed it the program that way.

I woke up starving this am!!!

Ok this is a TMI question and I mean T M I! :blushing: I have noticed with an increase of protein the stinky STINKY gas has increased. It's horrible! Is this normal? Plus, I am more constipated. I gather that is from "bulking" the stool, huh?

You're supposed to lay your foot flat. I don't. I can't stand it. I'm a rebel.

So you're basically just doing the lunges again then?

More like chair lunges. My rear foot is elevated but up on the toes. My front foot is flat on the floor.

Manic, that's not TMI. Totally legit. My gas is only stinky if I've been eating too much sugar or fake sugar. If you're using protein powders or bars, they could be causing the problem.

When I first increased my protein, I was poopin' like clockwork. Now, I'm more constipated. A couple of tablespoons of milk of magnesia before bed should have you good to go the next day.

Runza basic training 3 is a stage in NROL Supercharged. I have to pick exercises from lists of push, pull, hinge etc. I always end up with a lopsided workout- like my B workout was all DLs.
So I am asking for feedback to see if these are balanced workouts

A is mountain climbers ( these actually just seem like art of the ramp or warmup)
kettle ball swings
rack dl
pushup elevated rear feet or stacked
side lunge
inverted rows
squat and press
weighted glute bridges

B is cable tall kneeling chop
front squat
DB 2 point rows
jump squat
single leg Romanian DLs
standing single arm cable chest press
Romanian DL and row

I hated romanian single leg dls last year and now they are my favorite.

Are we still checking in with our challenges- I was only 1/3 last week!

Nice job Ari!

Pudding I feel the same way about Bulgarian split lunges gonna try a padded bench good idea!

Weejo, welcome, I'm also somewhat of a n00b - currently on stage 2

Runz you look great, way to go.

Lifted 2A this weekend, got some nice numbers Including 100# lat pulldowns (only 6 reps though lol)

Hurt the right hamstring yesterday running intervals did e lidocaine, ibuprofen and heat. Hoping for a SnapBack by tomorrow because there are some dead lifts with my name on it.

One point rows made an interesting observation. If I try to stay absolutely still it's hard to maintain balance but if I kinda pill a little bit of standing leg thrust into it, just a wee bit, I get into a nice groove with 20# dumbbells. Hopefully this is not wrong.

This thread is great - love hearing who everyone is doing

Here it is.

So much yumminess and so many hot rocking ladies around - we rock!!!

I am checking in at 3/3. I have been meeting my caloric intake, and then some, for the past three days!!

I went back to lifting this am. The gym was so empty and it felt good...I could not help but do extra workouts that were not on my schedule!!

Tomorrow is cardio day, and I cannot wait!!


Lift on, ladies!

p/s: I do the Bulgarian Split squat with my toes on the bench too (The workouts I have watched I have seen the foot flat on the bench) - I may try having the foot flat on the bench sometime....but it seems to work where it is supposed to work when I do it, so I do not fret over that

This thread is great - love hearing who everyone is doing

:noway:

:blushing:

:bigsmile:

:laugh:

Yes, I've been around my teen son a little much.

Hi everyone, I have been lurking here for a while trying to get an idea of how everyone else is getting on with the programme but things just got dirty so I decided that this was the perfect time to join in! :laugh: :laugh:

Yesterday I did stage 2 workout A2. I can't believe how short the stages have gotten, i'll be finished this stage by the end of next week and I am dreading the BWM in stage 3.

I do the bulgarian split squats with the top of my foot flat against a box but it isn't comfortable at all, a padded bench is a good idea.