lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2011-09-02 11:12 pm
lyorn) wrote in lifting_heavy_things2011-09-02 11:12 pm
NRoLfW: Finished stage 3!
After my unlucky timing which made stage 2 last forever, stage 3 went smoothly. I wish I could have had someone to watch my form, though: I had doubts.
Has any of you doing this program managed to use more than 1 kg (2.2 lbs) on the YTWL? I barely managed 2 kg on the Y and the T once, but my shoulders argued that this was not a good idea, and I let them have their way.
Also, four workouts was too short to get the planks or the Body Weight Matrix even close to the time/repetitions in the plan. Anyone having more success with those? What's your secret?
I ruled on the back extensions, though.
Swiss ball crunch my form sucked, I went back to a 5kg weight held on top of my head. My back hated the lateral flexations, and I feel I did the incline reverse crunches very wrong: most work was done by my arms, and they made my back hurt, too. I returned to Prone Jackknifes, though those weren't much of a challenge.
Body weight matrix I managed two sets of 12/2x6/2x6/12 reps barely.
Intervalls I did running (I bicyle about 100 km a week I cannot cycle slowly), got up to 12 kph (7.5 mph), which for me is very good.
The prone cobra went a lot better than expected, I could have done it longer than 90 seconds.
When this comes up again in stage 5, maybe I'll gather my courage and ask one of the trainers, or I'll do a lot of warm-ups with little weight. Anyway, vacation coming up!
Has any of you doing this program managed to use more than 1 kg (2.2 lbs) on the YTWL? I barely managed 2 kg on the Y and the T once, but my shoulders argued that this was not a good idea, and I let them have their way.
Also, four workouts was too short to get the planks or the Body Weight Matrix even close to the time/repetitions in the plan. Anyone having more success with those? What's your secret?
I ruled on the back extensions, though.
- One-armed dumbbell snatch (loved those!): 12 kg (26 lbs)
- Dumbbell single leg Romanian deadlift (form was fine, balance, less so): 2x16kg (2x35 lbs)
- Barbell bent-over row (very unsure about form here): 35 kg (77 lbs)
- Dumbbell single-arm overhead squat (ouch): 6/12 kg (13/23 lbs)
- Dumbbell incline bench press: 2x10kg (2x22 lbs)
- Reverse wood chop: 10 kg (22 lbs)
- Best time on planks set: 85 sec, 62 sec, 56 sec
- Barbell Romanian deadlift/bent-over row (again, form tricky): 35 kg (77 lbs)
- Partial single leg squat (too lazy to put up a box every time, did pistol squats, but only partial, limiting was range of motion, not weights): 2x12 kg (2x26 lbs)
- Wide-grip lat pulldown: 40 kg(88 lbs)
- Back extension: 20 kg (44 lbs) dumbbell. Limiting was grip strength, but I'm making progress there.
- YTWL: 2x1kg (2x2.2 lbs)
Swiss ball crunch my form sucked, I went back to a 5kg weight held on top of my head. My back hated the lateral flexations, and I feel I did the incline reverse crunches very wrong: most work was done by my arms, and they made my back hurt, too. I returned to Prone Jackknifes, though those weren't much of a challenge.
Body weight matrix I managed two sets of 12/2x6/2x6/12 reps barely.
Intervalls I did running (I bicyle about 100 km a week I cannot cycle slowly), got up to 12 kph (7.5 mph), which for me is very good.
The prone cobra went a lot better than expected, I could have done it longer than 90 seconds.
When this comes up again in stage 5, maybe I'll gather my courage and ask one of the trainers, or I'll do a lot of warm-ups with little weight. Anyway, vacation coming up!