NROL4W Stage 1

[daedala]

We're on the third week of the first stage of New Rules of Lifting for Women. My sister has dropped out for a bit due to a car accident (she's ok, and she'll start up again when her doctor gives the ok), but my partner and I are still doing it. It's really helpful to have him working out with me -- I haven't put the workout off a day or anything yet.

The first stage of workouts for the book is set up so that the reps decrease: 15 reps in the first week down to 8 reps in the eighth week. This makes it a good way to ease in -- starting with body weight wasn't completely ridiculous, with fifteen reps -- and it's really nice to be able to increase the weight faster because the reps are going down. I've decided that this is very clever psychology on their part. :)

The most important realization I've come to is that I'm not a personal trainer and I don't want to be a personal trainer, even for myself. I like doing the program, getting it done, and knowing it will work. I'd had a fairly regular practice going until I was injured (not lifting) in 2007, and then could never get very far when I tried to restart, and I think it's because it basically wasn't fun to figure it out myself. The whole geek "I can figure it out myself!" is definitely a part of my identity, so it's been weird to let that go. On the other hand, Practical Programming is worth a fair bit used on Amazon, so that's a win!

So far, this workout is fun.

Comments

[lyorn]

The empty bar can be something like 45 lbs, so that's still a fair bit to balance high on your back.

I don't think it is... I'm going to drag the scales from the treadmill room to the weight room when no one is looking, an find out.

In the meantime, I'll probably better practise with a broom at home and use the dumbbells in the gym. Though grip strength is an issue... maybe less of one when I hold them at shoulder height as I have my palms *under* the dumbbells. I hope.

Steps: I've been using the 10" step from under the push-up bar. Ideal, in theory. It's just that naturally, when climbing stair, I push instead of pulling. Practise, again. I might do the additional round of stage one until I have learned the movements.

Prone jackknives: I'm finding new and entertaining ways to fall off the Swiss ball. *g*

[daedala]

Oly bars are 45lbs, standard bars are 15lbs, I think? Though if you're not in the U.S. there might be different weights.

My understanding, with the step-ups, is that you want your thigh parallel to the ground, so 10" is a bit low (though if you have trouble with higher, by all means do that -- that is what my sister is doing).

Stage 1 has 16 workouts; I'm sure you'll get it by then! For me, squats were one of those things that was hard to coordinate for a while, and then suddenly I got it. (And then the cheap gym only had a Smith machine, which I wouldn't touch, so I'll probably be back to square one with barbells now anyway...)

Prone jackknives are fun when I'm doing them, but getting on the ball is hard. Especially with the bf watching. With ab exercises, it's very interesting just how much concentrating can make them harder.

[lyorn]

15 lbs sounds about right. I can handle it while thinking about something else, if I could do that with an olympic bar I'd be Arnold ;-)

Getting on the ball: I do this like flat diving into a pool. Put my chest on it, arms forwards, roll until I can get my hands on the floor on the other side, then roll further forward into right position, while finding the initial balance.

Step: For now, 10" is plenty for me. Especially to get out of the habit of pushing. :-S