lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
lyorn) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
lifting_heavy_things2012-05-08 11:09 pm
lyorn) wrote in lifting_heavy_things2012-05-08 11:09 pm
NRoLfW: Finished stage 6
At second try, this went well. The workouts were short, fun and energetic. Although I did not make much progress with the weights used between workout 2 and 4 -- mostly because I was already lifting quite heavy in workout 2.
Because stage 6 calls for reducing weights for the final workout, the below are the max weights I did in good form for the called-for reps, not the final ones.
Workout A
Negative chin-up: bodyweight +2.5 kg (5.5 lbs), 3 times more than 20 seconds
Underhand lat pulldown: 45 kg (99 lbs), 10 sets to 2 reps
Barbell split squat: 45 kg (99 lbs), 3 sets to 4 reps
Push-ups: 28 cm (0.9 ft) height, 2 seconds down, 3 sets to 4 reps (just barely)
Workout B
Reverse lunge, dumbbell on shoulder: 16 kg (35 lbs), 4 sets of 4. My wrists could not take more.
Dumbbell two-point row: 20 kg (44 lbs), 4 sets of 4 (barely)
Dumbbell push-press: 2*10 kg (22 lbs), 4 sets of 4
Back extension: 24 kg (53 lbs), 4 sets of 4.
Incline reverse crunches/Pikes: I did not do the crunches, because I hurt my back twice attempting them. Instead I attempted the "pike" from "New Rule of Lifting for Abs", which is like the Prone jackknife from NRoLfW, only that you keep your legs straight and try to bring your center of gravity in line with your hands on the floor. Great fun. Looks silly. I got pretty close for 3 sets of 4 reps.
By accident, I deadlifted 50 kg (110 lbs) when putting away a 24 kg and a 26 kg dumbbell at the same time.
I liked the dumbbell work, because my left arm tries to dodge work and let the right one take most of the load when I use a barbell. All fails with the dumbbells were on the left side.
I did manage to run 400 metres in 2 minutes, which had been my goal after stage 5, but got exercise-induced asthma from it and had to breathe very carefully for that day and the next. I need to get running back into the program if I ever want to push that boundary, but stage 6 left me too exhausted.
Handstands are progressing slowly. Max is still about 10 seconds, but I manage three seconds at 8 of 10 attempts, which is significant progress: It means I actually have some control and do not go by luck alone.
I'll go to the gym one more time to have body fat measured and try if I can do a chin-up now. And then I will have to take a long break again, because my teeth need work, again, and that will be no fun at all.
Because stage 6 calls for reducing weights for the final workout, the below are the max weights I did in good form for the called-for reps, not the final ones.
Workout A
Negative chin-up: bodyweight +2.5 kg (5.5 lbs), 3 times more than 20 seconds
Underhand lat pulldown: 45 kg (99 lbs), 10 sets to 2 reps
Barbell split squat: 45 kg (99 lbs), 3 sets to 4 reps
Push-ups: 28 cm (0.9 ft) height, 2 seconds down, 3 sets to 4 reps (just barely)
Workout B
Reverse lunge, dumbbell on shoulder: 16 kg (35 lbs), 4 sets of 4. My wrists could not take more.
Dumbbell two-point row: 20 kg (44 lbs), 4 sets of 4 (barely)
Dumbbell push-press: 2*10 kg (22 lbs), 4 sets of 4
Back extension: 24 kg (53 lbs), 4 sets of 4.
By accident, I deadlifted 50 kg (110 lbs) when putting away a 24 kg and a 26 kg dumbbell at the same time.
I liked the dumbbell work, because my left arm tries to dodge work and let the right one take most of the load when I use a barbell. All fails with the dumbbells were on the left side.
I did manage to run 400 metres in 2 minutes, which had been my goal after stage 5, but got exercise-induced asthma from it and had to breathe very carefully for that day and the next. I need to get running back into the program if I ever want to push that boundary, but stage 6 left me too exhausted.
Handstands are progressing slowly. Max is still about 10 seconds, but I manage three seconds at 8 of 10 attempts, which is significant progress: It means I actually have some control and do not go by luck alone.
I'll go to the gym one more time to have body fat measured and try if I can do a chin-up now. And then I will have to take a long break again, because my teeth need work, again, and that will be no fun at all.
no subject
no subject
I don't dare to stop ;-)
Strength training is the one thing that keeps my back from giving me hell (and everything else joining in for the fun). Last summer I had to pause two months, and despite lots of bicycling, walking and swimming I was in so much pain at the end that the doctor had me tested for rheumatism. And the NRoLfW works really well for me: The right amount of challenge and structure.
Being very popular with friends who need moving heavy things is a pleasant side effect *G*
no subject
no subject
Anyway, thank you! I am quite happy with it myself ;-)