New Rules of Lifting (for Women) Group - Part 2

You guys are awesome. Thanks so much for the guidance! I used 5 lbs on the YTWL - I'm not sure I can do 7.5 next time - especially on the W and L - although I could probably do it on the Y and T.

Deni - your description made perfect sense on the RDL/Row. Thanks - that's not what I did! I do question that combination though - I can deadlift over twice what I can row - the deadlift just doesn't seem necessary at such a low weight. Anybody else think so?

Bizco - thanks for the video. I did the back extension backwards, with my legs going up and down - I really felt it. Not sure which is better.

I am the same with the deadlift and row. I'm not on stage 3 yet, but I too question the RDL/BOR combo. I'm starting stage 2 on Monday. On stage 3 workout B there is a back extension and prone cobra-would you do both or 2 back extensions? Just asking as I'm not a fan of the prone cobra.

You guys are awesome. Thanks so much for the guidance! I used 5 lbs on the YTWL - I'm not sure I can do 7.5 next time - especially on the W and L - although I could probably do it on the Y and T.

Deni - your description made perfect sense on the RDL/Row. Thanks - that's not what I did! I do question that combination though - I can deadlift over twice what I can row - the deadlift just doesn't seem necessary at such a low weight. Anybody else think so?

Bizco - thanks for the video. I did the back extension backwards, with my legs going up and down - I really felt it. Not sure which is better.

I am the same with the deadlift and row. I'm not on stage 3 yet, but I too question the RDL/BOR combo. I'm starting stage 2 on Monday. On stage 3 workout B there is a back extension and prone cobra-would you do both or 2 back extensions? Just asking as I'm not a fan of the prone cobra.

That's a good question - I really enjoyed the back extension that I did on the gym equipment and I feel it today, but the more I think about it, 6 reps didn't seem like that much - I could have done much more. As for the prone cobra - I ended up doing 2 90 sec planks and one 90 sec cobra. No rhyme or reason to it, just what I felt like doing - plus, I get a lot out of planks, so I figure they can't hurt!

Hi Ladies,

I've been reading your threads for the last week starting from April. Amazing job on sticking with the program. I've read the book from the library and finished S1 week 1 on Saturday. I was amazed at how much the squats made my thighs burn. YEA! I've been doing circuit training/cardio jam ( insanity ) classes 3x week since February and have lost 52lbs. I still have 25-30 to go. I can't imagine starting this program without having some backgrounds :noway:

Needless to say I am pretty excited about changing things up as my scale has slowed to a crawl.

.idauria- how is the numbness/tingles in your calf and foot doing ? I am experiencing the same problem right now, and I believe it's due to sciatica in my back. It flares up on occasion, not so much in the back this time, but it runs down my leg and it certainly slows a workout down. Rested all day yesterday, not sure what I'll do today. My lifting days are Tu, Thurs, Sat. and I like to do classes, M, W, F, but didn't do any last week due to starting ROLFW

To start the second week, did most/anybody already increase your weight? I feel like the olympic bar is heavy enough right now at 45 for squats so that will stay the same. I did one workout with the bar alone, the second on the smith machine - didn't have a spotter ( didn't like that, not enough play to stand up properly , felt like the machine had control over me )

Thanks for having the thread :flowerforyou:

Today I start Stage 3!!! Unfortunately it's going to have to wait until this afternoon or after dinner since I have a playdate at 9:30 this morning and I have to take my daughter to school in 5 minutes, so no time to work out this morning. I am looking forward to it, although I am not sure about the YWTL. I have to re-read the descriptions of all the exercises before I start. I think the rest are pretty straight forward though. Thank goodness for you tube though! I love that we can find demonstrations for pretty much every exercise in the book. It really help to be able to see it performed live and just rely on the descriptions in the book.

Anyway, I probably won't be on much because the hard drive on my laptop died yesterday. I have to wait for my husband to get a new one and then install it and who knows how long this will take. In the meantime I have limited access to the computer in his office. He is working from home all day today so I probably won't be able to get back on until tonight. Have a great day ladies!

One thing I hate about the book is that it doesn't explain the purpose of the exercises or which muscles are being worked. Other programs express the importance of focusing on the primary muscle(s) being worked so you get the full benefit of both the positive and negative contraction. Granted, many of the exercises are self-explanatory but others are not.

For example, what the heck is the purpose of Hanna Side Flexion 3 (pg. 223)? The heading of this section (beginning on page 221) is "Lateral Flexion Exercises." Huh? If the purpose is to work the hip flexors by raising of the leg, I can think of much more effective exercises. If the purpose is to work the obliques by raising of the head and torso, there are many other more effective and challenging exercises. The last exercise shown for this group is the Swiss-ball side crunch. This doesn't work the hip flexor at all. I'm considering dropping these "lateral flexion" exercises and substituting others.

For those ladies in stages 2 or 3, what are you doing for the Lateral Flexion exercises? What are your thoughts about them? What is their purpose? Thanks in advance for your feedback.

One thing I hate about the book is that it doesn't explain the purpose of the exercises or which muscles are being worked. Other programs express the importance of focusing on the primary muscle(s) being worked so you get the full benefit of both the positive and negative contraction. Granted, many of the exercises are self-explanatory but others are not.

For example, what the heck is the purpose of Hanna Side Flexion 3 (pg. 223)? The heading of this section (beginning on page 221) is "Lateral Flexion Exercises." Huh? If the purpose is to work the hip flexors by raising of the leg, I can think of much more effective exercises. If the purpose is to work the obliques by raising of the head and torso, there are many other more effective and challenging exercises. The last exercise shown for this group is the Swiss-ball side crunch. This doesn't work the hip flexor at all. I'm considering dropping these "lateral flexion" exercises and substituting others.

For those ladies in stages 2 or 3, what are you doing for the Lateral Flexion exercises? What are your thoughts about them? What is their purpose? Thanks in advance for your feedback.

I don't know. I didn't feel much from them and wasn't clear about their purpose. They're not so present in Stage 3, I'm subbing Side bends with weights for the lateral flexion and I'm also subbing Good Mornings for the back extensions since my gym doesn't have a back extension machine.

Thanks for the suggestions on replacements for the back extensions!! I'm working out at home and don't have a back extension machine. I had been doing them on a swiss ball but didn't feel like my form was the best.

You could also do Supermans as shown in the video below. The video shows the advanced version. If you have lower back issues, don't put your arms out in front, just keep them at your sides with the palms up as shown in the prone cobra starting position. Still raise your torso and feet off the ground. Make sure you look down toward the floor, don't hyperextend the neck by looking up.

http://www.bodybuilding.com/exercises/detail/view/name/superman

You guys are awesome. Thanks so much for the guidance! I used 5 lbs on the YTWL - I'm not sure I can do 7.5 next time - especially on the W and L - although I could probably do it on the Y and T.

Deni - your description made perfect sense on the RDL/Row. Thanks - that's not what I did! I do question that combination though - I can deadlift over twice what I can row - the deadlift just doesn't seem necessary at such a low weight. Anybody else think so?

Bizco - thanks for the video. I did the back extension backwards, with my legs going up and down - I really felt it. Not sure which is better.

I am the same with the deadlift and row. I'm not on stage 3 yet, but I too question the RDL/BOR combo. I'm starting stage 2 on Monday. On stage 3 workout B there is a back extension and prone cobra-would you do both or 2 back extensions? Just asking as I'm not a fan of the prone cobra.

That's a good question - I really enjoyed the back extension that I did on the gym equipment and I feel it today, but the more I think about it, 6 reps didn't seem like that much - I could have done much more. As for the prone cobra - I ended up doing 2 90 sec planks and one 90 sec cobra. No rhyme or reason to it, just what I felt like doing - plus, I get a lot out of planks, so I figure they can't hurt!

I do both back extensions and prone cobra since that's what the book shows (C1 and E). I agree 6 reps of back extension isn't a challenge at all so I'm going to do 3 sets of 10 and possibly hold a weight plate too.

A weighted plate makes a difference on everything When I get to Stage 3, I'll probably do the back extension with weighted plate.

I did Stage 2 WO A today and I had really hard time with the Front Squat/Push Press. I couldn't get the bar right on the front of my shoulders, I couldn't get the arms in the right position and I just struggled big time with it. The rest of the WO wasn't that bad, but I bet my legs will be on fire tomorrow.

Thanks Elizabeth. I'll sub side bends with weights and side planks with a twist. I just don't feel anything with the Hanna exercises. Besides, I work my hip flexors plenty on non-lifting cardio days. I would rather do core work during my lift sessions.

I've pretty much re-worked the side and core exercises in Stage 3 Workout B to suit my particular needs/wants. if I get good results, I'll claim the credit, if not, then I'll have learned a lesson! I didn't feel like I was getting a good range of motion (as in, hardly ANY) with incline reverse crunches, so I'm doing reverse crunches with the swiss ball (holding it between my feet and raising and lower it) and I definitely feel those. I'm subbing prone jackknives (straight leg) for the swiss ball crunches because that's a harder exercise for me. My Workout B looks like this:

Barbell Romanian Deadlift/bentover row
Partial leg single squat (really getting better at these!)
Wide grip lat pulldown
Good Mornings
YTWL
Prone jackknives
Reverse crunch with ball
Side bends with dumbbell

And due to time constraints, I'm skipping the prone cobras and intervals - doing intervals on the days between lifting.

I do love the program, I have two more workouts and I'm on to Stage 4!!!

Hi all, I am here reading, but don't always post much.
I am up to the 3 sets of 10 rep, I did workout A yesterday. I am not new to lifting, and getting a little bored with this stage, and how long it is. I am so tempted to move on. Did anyone else do this?

One thing I hate about the book is that it doesn't explain the purpose of the exercises or which muscles are being worked. Other programs express the importance of focusing on the primary muscle(s) being worked so you get the full benefit of both the positive and negative contraction. Granted, many of the exercises are self-explanatory but others are not.

For example, what the heck is the purpose of Hanna Side Flexion 3 (pg. 223)? The heading of this section (beginning on page 221) is "Lateral Flexion Exercises." Huh? If the purpose is to work the hip flexors by raising of the leg, I can think of much more effective exercises. If the purpose is to work the obliques by raising of the head and torso, there are many other more effective and challenging exercises. The last exercise shown for this group is the Swiss-ball side crunch. This doesn't work the hip flexor at all. I'm considering dropping these "lateral flexion" exercises and substituting others.

For those ladies in stages 2 or 3, what are you doing for the Lateral Flexion exercises? What are your thoughts about them? What is their purpose? Thanks in advance for your feedback.

I don't know. I didn't feel much from them and wasn't clear about their purpose. They're not so present in Stage 3, I'm subbing Side bends with weights for the lateral flexion and I'm also subbing Good Mornings for the back extensions since my gym doesn't have a back extension machine.

I have been doing side bends as well instead of the lateral flexion exercises. They just didn't feel comfortable to me. Now that might just be that I am doing them wrong. But I do like the side bends. I am just not sure if it's working the same muscle group that the lateral flexion exercises work. I will be doing good mornings for the back extensions too unless they strain my back too much(I had lower back problems earlier this year). If so, then I'll do supermans. I didn't get to work out today so I'll be doing workout A after dinner. I am NOT looking forward to the body matrix!

Here's a you tube video of good mornings:
http://www.youtube.com/watch?v=Iycq-kJann0

Since I work out at home I obviously can't do the extensions either. Thanks for the suggestion of the good mornings. I am going to either do those or supermans if the good mornings hurt my back too much.

Hope they work for you - I love them! I especially love using the squat rack...makes me feel all serious and stuff... ;o) One thing the trainer at my gym told me to remember when doing GM is to get a full range of motion through the hips when you come back to an upright position. You really do feel the difference.

The body matrix isn't all that bad. Really, it only lasts for a few minutes, twice, and then it's over!!! You can totally do it!

Good morning!!! So I got through Workout A of stage 3 last night. It nearly killed me! I hated the body matrix. I couldn't even do it a second time. But to be fair I had to put my kids to bed, I probably would have tried to at least suffer through it if I had more time. I didn't realize how long this workout was going to be. 105 second rests is a long time, combined with 3 sets instead of 2...it took me over an hour. My first body matrix time was 3 minutes. I guess I'll see if I can do better next time. My legs are soooo sore right now! But you know what they say right? What doesn't kill ya only makes you stronger!

Good morning!!! So I got through Workout A of stage 3 last night. It nearly killed me! I hated the body matrix. I couldn't even do it a second time. But to be fair I had to put my kids to bed, I probably would have tried to at least suffer through it if I had more time. I didn't realize how long this workout was going to be. 105 second rests is a long time, combined with 3 sets instead of 2...it took me over an hour. My first body matrix time was 3 minutes. I guess I'll see if I can do better next time. My legs are soooo sore right now! But you know what they say right? What doesn't kill ya only makes you stronger!

I had a hard time finishing 2 sets of body matrix when I first did it too. So I changed the order of the exercises and now I can do it. I have more energy at the start of the matrix so I do the jumping exercises first. Once they're done it's no problem to do the regular squats and lunges.