lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2011-12-19 01:05 am
lyorn) wrote in lifting_heavy_things2011-12-19 01:05 am
NRoLfW: Finished Stage 4!
I did it!
Finished Stage 4 before the holidays, that is.
Final Weights
Workout A:
* Front squat push press: Barbell, 15 kg (33 lbs)
* Step-up (31 cm/ 1 ft): Two dumbbells, 18 kg (40 lbs) each
* Dumb-bell one point row: Two dumbbells, 12 kg (26 lbs) each
* Static lunge, rear foot elevated: Two dumbells, 8 kg (18 lbs) each
* Push-up: Managed three sets of eight reps on the bench (41 cm/ 1'4"), but never managed even one full set on the 1' step.
* Cable horizontal wood chop: Cable machine, 8 kg.
* Plank: Best ever was 66 seconds on the third workout. Worst was 47 seconds on the same one. There was no noticable progress. :-(
Workout B:
* Wide-grip deadlift from box: Barbell, 50 kg (110 lbs) \o/ !!!
* Bulgarian split squat (31 cm/ 1 ft): One dumbbell, 16 kg (35 lbs)
* Underhand lat pulldown: Cable machine, 45 kg (99 lbs)
* Reverse lunge from box, forward reach: Two dumbbells, 10 kg (22 lbs) each
* Dumbbell prone Cuban snatch: Two dumbbells, 3 kg (7 lbs) each.
* Swiss ball crunches: Body weight
* Reverse crunches: On the floor, body weight
* Lat flexes: On the Swiss ball, body weight
* Prone Cobra: Best was 100 seconds on the first workout, worst was 63 on the last. *sigh*.
* Intervall training: I did running, because it's most challenging for me. Managed a top speed of 13 km/h (8,1 mph) for a minute, which I am very impressed with.
Some notes and thoughts
I'm reasonably content with this one.
Front squat push press: Still fun, but at 15 kg I can't get the amount of explosive energy into it that I think should be there.
Lat pulldowns: At 45 kg, always had some difficulties finishing the last set.
Steps, lunges, squats: Ouch. Ouch, ouch, ouch. The reason this stage took one week longer than planned was that especially workout B gave me sore leg muscles to a degree that I had to keep four days between one workout and the next. Strangely, the two times two months training pause lost me more strengh in the legs than in the upper body, despite all the walking and bicycling I did. I wonder if it might be that I do not weigh enough anymore to keep the leg strength I am used to without regular lifting.
Deadlift: 50 kilos! I rule! (*does the happy dance*) I cheated a little afterwards and did a 3-minutes rest, because after 90 seconds I couldn't have lifted a cat.
Crunches/Lat flexes: I might have hurt my back doing those in stage 3, and the mirror told me my form with additional weight was abysmal. So I went for body weight only, hands to ears, and concentrated on holding each one for a slow count of 5.
Push-up: Am annoyed with lack of progress.
Prone Cuban snatch: After no progress at all in Stage 2 and 3 (YTWL), this time I got three months of it in one.
Planks, Prone Cobra: WTF is up with those?
My handstands are improving, too, if slowly. I still use the wall to keep from overbalancing when going up, then balance and try for a free stand. I have managed three seconds every time, and occasionally six.
Also, I met another woman at the gym doing the same program. This makes me happy.
Finished Stage 4 before the holidays, that is.
Final Weights
Workout A:
* Front squat push press: Barbell, 15 kg (33 lbs)
* Step-up (31 cm/ 1 ft): Two dumbbells, 18 kg (40 lbs) each
* Dumb-bell one point row: Two dumbbells, 12 kg (26 lbs) each
* Static lunge, rear foot elevated: Two dumbells, 8 kg (18 lbs) each
* Push-up: Managed three sets of eight reps on the bench (41 cm/ 1'4"), but never managed even one full set on the 1' step.
* Cable horizontal wood chop: Cable machine, 8 kg.
* Plank: Best ever was 66 seconds on the third workout. Worst was 47 seconds on the same one. There was no noticable progress. :-(
Workout B:
* Wide-grip deadlift from box: Barbell, 50 kg (110 lbs) \o/ !!!
* Bulgarian split squat (31 cm/ 1 ft): One dumbbell, 16 kg (35 lbs)
* Underhand lat pulldown: Cable machine, 45 kg (99 lbs)
* Reverse lunge from box, forward reach: Two dumbbells, 10 kg (22 lbs) each
* Dumbbell prone Cuban snatch: Two dumbbells, 3 kg (7 lbs) each.
* Swiss ball crunches: Body weight
* Reverse crunches: On the floor, body weight
* Lat flexes: On the Swiss ball, body weight
* Prone Cobra: Best was 100 seconds on the first workout, worst was 63 on the last. *sigh*.
* Intervall training: I did running, because it's most challenging for me. Managed a top speed of 13 km/h (8,1 mph) for a minute, which I am very impressed with.
Some notes and thoughts
I'm reasonably content with this one.
Front squat push press: Still fun, but at 15 kg I can't get the amount of explosive energy into it that I think should be there.
Lat pulldowns: At 45 kg, always had some difficulties finishing the last set.
Steps, lunges, squats: Ouch. Ouch, ouch, ouch. The reason this stage took one week longer than planned was that especially workout B gave me sore leg muscles to a degree that I had to keep four days between one workout and the next. Strangely, the two times two months training pause lost me more strengh in the legs than in the upper body, despite all the walking and bicycling I did. I wonder if it might be that I do not weigh enough anymore to keep the leg strength I am used to without regular lifting.
Deadlift: 50 kilos! I rule! (*does the happy dance*) I cheated a little afterwards and did a 3-minutes rest, because after 90 seconds I couldn't have lifted a cat.
Crunches/Lat flexes: I might have hurt my back doing those in stage 3, and the mirror told me my form with additional weight was abysmal. So I went for body weight only, hands to ears, and concentrated on holding each one for a slow count of 5.
Push-up: Am annoyed with lack of progress.
Prone Cuban snatch: After no progress at all in Stage 2 and 3 (YTWL), this time I got three months of it in one.
Planks, Prone Cobra: WTF is up with those?
My handstands are improving, too, if slowly. I still use the wall to keep from overbalancing when going up, then balance and try for a free stand. I have managed three seconds every time, and occasionally six.
Also, I met another woman at the gym doing the same program. This makes me happy.
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