Cathe Friedrich Forums

Disc #6 - Meso #1 - Week #2 - Legs

Goal: Going into this workout, I wanted to stick as close to target weights as I could. Also wanted to focus on form, especially on squats & deadlifts. Don't feel like I worked hard enough with Disc #3. Really upped the weight for moves lacking 1RM data (mostly lunges). Used 10 or 12 lbs for week #1. This time, used 15 or 17.5 lbs for most lunges.

Alternating 45 Degree Front Lunges: Funky move. Felt like I was working on...

Beth F

It's been a screwy week so far, and I've really had to shuffle my workouts around. Worked late on Monday, so Disc #4 got moved to Tuesday. Did Disc #6 last night because I want to add a legs/glutes workout over the weekend. Plan on doing Disc #5 on Friday.

Disc #4 - Meso #1 - Week #2 (Chest, Shoulders & Biceps)

Did this one on Tuesday, as I just said. It was a frustrating workout. My performance -- not Cathe's. Wasn't lifting what I thought I should...

Beth F

Took a while, but Disc #3 induced DOMS found me. Not the same intensity as B&G, but that may be a good thing. Took Saturday as a rest day, then did Plyo Legs (Disc #36?) earlier today. Kept weights light -- 10 lbs at most, except for squats (20 lbs). Started strong with the plyo moves, but it doesn't take long for the cumulative effect to build. I can't believe how long 30 seconds can seem! I'm going get on the treadmill in a bit and see if I can go for an hour at a decent pace....

Beth F

Completed Disc #3 (Legs) yesterday, and am a bit disappointed with myself. It was a decent workout, but I'm sure I wasn't going as heavy as I could have. Increased weight for many of the moves over last week, some even doubled. Not sure I went heavy enough.

The cardio factor was significant. Huffed & puffed throughout, and had to pause for longer rests a number of times. Was dripping with sweat for most of the workout. I know I worked hard, but I don't feel it like I do...

Beth F

I'm on week #2 of a 6 & 1/2 month STS rotation. I'm glad I decided to go the 6 1/2 month route. Initially, my decision was based on the fear of overtraining. Doesn't seem to take much for this 45-year-old body.

I very quickly discovered an even better reason for the longer rotation. My 1RM testing seems to be fairly accurate, but I'm having to tweak amounts on some moves. So, the first time through a workout I make quite a few notes about what works and what doesn't. Then...

Beth F