Lifting like girls

Hi. I think there's more similarity between this and one of Nia's programmes than between this and STS. But, the workouts are much longer (60-90 mins). There are 4 w/os per week, press, bench, deadlift and an optional 4th. Each workout starts with a specific warmup, then the main workout consists of:

Muscle activation / mobility superset (some explosive moves)
Main lift 4-6 or 8-10 reps in the first month dropping to lower reps later (4 sets)
Superset of primary assistance moves (eg goblet squat on squat days) 6-8 or 8-12 rep range
Superset of assistance move - other muscles, eg lats for deadlifts
Superset of assistance moves - core.

Week 7 the reps drop to 1-3 or 6-8 for the main moves.

Lwf has different workouts than lwf 1&2, specific to the main workout, is a leg 'finisher' on squat day etc. These are all quick, about 10 mins.

No other workouts are to be done during the week ( although v v light cardio eg walking, is OK)

I have a lot of Nia's stuff, plus STS, plus high tensile strength, I'm just finishing up get stronger faster.....but I'm still glad I bought UP.

Hope that helps! Happy to answer anything else I can...
 
Great summary, Justine.
I'd also note that the workouts are structured to use biofeedback testing, so on squat day you have three options: back, front, and zercher squats, and you do the one that tests best. Ditto, I think, for the assistance moves.
There are two programs: beginner and early intermediate. It seems like they are trying to make it accessible to true beginners, but the 'early intermediate' isn't for an 'early intermediate exerciser', but rather an 'early intermediate powerlifter'. (Basically I think the caveat is if you're a competitive powerlifter, this might not be the program for you -- however, this is not an issue for me. ;) )
Glad you popped by to ask -- feel free to join our madness anytime! :D
Roz

Oh, and one more thing... I really like Jen and JVB's videos and cueing. They obviously have a deep understanding of the biomechanics of lifting and I think this adds great value to the program. JMO.
 
Oh wait! I have to tell you about my workout, huh?
So I deloaded deadlifts. Jeffersons 4x12 115#, snatch grip DLs 3x12 115#, double DB hammer curls 2x15# for 2x20, hang at bottom of chinup position 2x30 sec (grip challenge), and standing resistance band crunches 2x20. Nice and quick, got my heart rate up.
I also had a nice yoga practice this morning.
Tomorrow I will rest or do some light cardio.

Justine, are you kidding?! Your squats and OH presses are way stronger than mine. Glad you're 'deloading' with seventy zillion deficit split squats. :p

Lisa, did you see LIHI Legs Live for tomorrow?? I feel like that had your name written all over it! :)

Great work, everyone!
Roz
 
Tom, Justine, I bow to your greatness with the box squats. Those are not easy!

Tom, high fives for hitting those legs! You overcame your leg dread, for today anyway. ;)

Justine, are you going to do Tensile or UP first? Since you are a Robo Brit, you will probably do them both at the same time. Then you'll cool down with a 10 mile dog walk. :) Nice workouts for you the past couple days. Feels good to be back in your home gym after your travels, I bet!

Roz, yay for Power Step! Yay for everything else, too! LIHI Legs Live, whaaaat? I haven't seen that post. Heck yes, sign me up. Probably next week, though. I feel like I neglected my UB last week so I'm making up for that this week. How are you feeling on your current eating plan? I imagine this morning's "nice yoga" was more like power yoga that would knock me to the floor. :)

Lib, congrats on finishing your finals. I'm so impressed that you tackled GS Chest and Tris. Those pushups!!!!!! Even Cathe comments on how you "see stars" when you're doing those nasty things. :) I remember the days of final exams. I also used to wonder how I did because sometimes I would think I nailed it only to be disappointed by the grade, or vice versa. One thing I learned really quickly--NEVER talk to classmates afterwards. They always made me start second guessing myself, ha!

Karen, love that Snoopy Christmas cartoon. Do you like the old school Rudolph? I do, but the Frosty the Snowman cartoon was never a favorite. I also adore, like passionately adore, White Christmas. Sheesh, you gave your DD the DL genes. No fair no fair no fair!!! Great workouts for you. You seem to be having so much fun with the program. When will you be doing UP?

Christmas chaos is in full swing here. Parties, programs, concerts, etc. Still working out. Yesterday I did XTrain Burn Sets Chest Back Shoulders. Today I did PRS2. Tomorrow will likely be Burn Sets Bis and Tris, Friday will be a cardio, and Saturday will be a metabolic or full body of some sort, likely Cathe Live.

Cheers! Lisa
 
Was a very lazy morning. But about 10 am I hit the road. Normally after about two hours on the motorcycle, my back is beginning to need a break. I rode for over fours hours before, my legs and booty were screaming stop!! And my back, arms, and shoulders were fine! So thrilled!

Also realizing it means I need to strengthen my legs a lot more still.

Then I came home and (partly because the weather is so beautiful, and partly because I have more energy than I have had in a long time. I immediately got to work on the garage. When we moved, I just shoved 99% of our things in there. Between, being sick, Thanksgiving, and 6 large papers due, I just honestly didn't want to deal with any of it, and it took all I had to move.

So, I haven't gotten to legs today. But, I wanted to thank each of you so very much for all your support and motivation. This is the longest time I have worked out since August 2009.....and I am only on my third or fourth week. But, each of you have helped me. Today was the best day in such a long time.

Thank you all!
Lib
 
Lib...so glad for your successful reentry to lifting!! It makes you feel " good about yourself" doesn't it?? and we all need that! Hope all your final news is good news!! You Commando Sisters perked me up with "low rep talk" Trying to be strong but will wait for " y'alls infomercial" Good w o's all
 
Justinef said:
Hi. I think there's more similarity between this and one of Nia's programmes than between this and STS. But, the workouts are much longer (60-90 mins). There are 4 w/os per week, press, bench, deadlift and an optional 4th. Each workout starts with a specific warmup, then the main workout consists of:

Hope that helps! Happy to answer anything else I can...
Click to expand...

MomInVT said:
Great summary, Justine.


Oh, and one more thing... I really like Jen and JVB's videos and cueing. They obviously have a deep understanding of the biomechanics of lifting and I think this adds great value to the program. JMO.
Click to expand...

Thank you both so much. Sounds like I'd better hold off for now as 60-90 minutes aren't doable for my schedule right now. I've loved watching all the video tips they have released along the way too! Such great information that I've already been trying to work into my lifting!
 
Lisa, thats how I feel about finals. I usually spend the day before trying to figure out how much not taking it would really hurt my grade. LOL

I just finished GS Legs!! Still only did half, only because I don't have a ball (with enough air) right now. I definitely could see a difference in the workout! I also did it with company over. I refused to let the day pass without doing it! Normally I would just talk myself out of it.

As for all those pushups, I die each time. I'm doing assisted pushups (with the not enough air in the ball, ball) but they are still tough.

Lib
 
Hi all,
Lib, I'm SO GLAD to hear you're feeling so great. That's wonderful! And I'm a jealous about all the outdoor time you get. Awesome job getting GS legs in even with company! Just thinking about those low pulse lunges (or whatever they are, at the end of the standing segment) gives me phantom DOMS.

Lisa, enjoy your holiday merriment with your little elves! :D
dmerz said:
Thank you both so much. Sounds like I'd better hold off for now as 60-90 minutes aren't doable for my schedule right now. I've loved watching all the video tips they have released along the way too! Such great information that I've already been trying to work into my lifting!
Click to expand...
dmerz, if you change your mind, I'm sure it will go on sale again in 6 mos or so. What are you doing these days, workout-wise?

Karen, Justine, Tom, I have no doubt that you're all killin' it! Keep being awesome!

Today was Rockout Knockout. I love this one. Can't get enough -- Lisa can vouch! ;)
Funny how my breaks to sip coffee all landed during the icebreakers... oops!

Have a great one!
Roz
 
Shoulder day here and determined to increase my strength in this bodypart! Again started with military press,12 sets 65x5 80x4 90x3 100x3 110x2 100x3 and x5x1 push presses 90x5x5x3 80x5. I really need work here, I feel I should be stronger on this lift,but I am not so will continue to hit it hard! Next was side lats, and I usually hold the dumbbells in a hammer position, but decided to try straight arm instead. How do you all do these, bent or straight? I dropped to 20s and did x8x8x8x10. Next was barbell front raise 60# x10x10x10x10 Next I tried Karens alternate dumbbell press 35sx8 then did simultaneously x6x6x6x3. This one was tough!! hats off to Karen! I finished with heavy barbell shrugs 210# x18 x15 x10. I wanted to target obliques so I did side bends with 50s x12x12x12 and 3 minutes if side planks only, 30 seconds to a side. I'm off to jail and hope NO ONE ELSE IS!!!! Have great ones fellow Commando's !!!!
 
Roz, it's rare to have this nice warm (68?) weather this time of year. Will be expecting snow soon. So riding all I can before then. Ionly don't ride in snow and ice. I don't like to ride in rain or at night (deer).

Ts, impressive! Jail? Be safe, and depending on which side, don't learn anything

I am so surprised that I am not very sore from gs legs! I pushed it. It's been a long time since I heard the term doms, can you explain it? I think it has to do with next day soreness, but can't remember for sure.

Off to end of semester breakfast with my professor and the intro to psych honors TA's. Glad it's so early! It's supposed to be beautiful again, think I will ride around the lakes today. I do not like riding in Springfield (MO) though, people are too distracted.

Lisa, Justine, have a fabulous day!
Lib
 
Good morning everyone!
Last night was:
KB double push press 5 sets 6X12kg.
Weight plate overhead lunge 3 sets 8X25 and 3 sets 8X35
pushups 5X10
DB one arm floor press 5 sets 8X40
BW T-spine Roll 5X8
BW sit thru 5X8
Great shoulder workout Tom. It's nice to be sore, right Lib? DOMS (delayed onset muscle soreness)
Nice work everyone.
Have a great day!
 
MomInVT said:
Hi all,

dmerz, if you change your mind, I'm sure it will go on sale again in 6 mos or so. What are you doing these days, workout-wise?

Have a great one!
Roz
Click to expand...

Yes- I'll just wait for the next sale. I have a list of stuff I'd like to buy now but am committed to being more selective! I have too much.

I'm doing the New Rules of Lifting: Supercharged. I've just started but since it allows you to pick your exercises for a Squat, Push, Pull, and Hinge movement. I've picked the big 3 (deadlift, squat and bench) I'm on Basic I level which is endurance. So 2 sets of 15 reps. My plan is to do Supercharged always picking variations of these 3 lifts and see where my numbers can get on them all (Plus trying to get to an unassisted chin up for the Pull) . Right now I'm deadlifting 95#, squatting 55# and benching 50# so I really want those #'s to go up, up, up! (I just got a squat rack for my birthday so I've never worked on them before!)
 
Dmerz, would love to hear how you find new rules supercharged ( I have the non-supercharged book, but have never done it). Keep us up to date, won't you?

Lib, you sound like you're doing brilliantly. As for one tricep stronger than the other (who'd have thought riding a bike could do that?) I reckon, just keep working them the same, and they'll even up. Dumbells definitely better than a barbell for balancing things out, though.

Lisa, I keep meaning to say, thanks for prompting me to listen to Nia's new podcast. Once you get past the first few giggly minutes, there's some really good stuff in there.

Tom, I'd love to grow my shoulder, too. I heard the phrase 'coconuts for shoulders' the other day. Yeah, I'd love those! I'm quite some way off being able to lift what you do, though. As for last raises, I start with straight arms, but they get more and more bent as the set gets harder (ie 1 or 2 reps in!) Mind you, I have a 6ft arm span, so I reckon bending my arms a bit is ok .

Roz, yeah, rockout knockout- great. I haven't done anything like that for a while. Must do that or Hardstrikes soon.

Karen, I recognise that as a gsf workout. I loved doing the weight plate lunges. Easier for me than BB overhead, but a nice change from DBs by my side. Did you get UP? Half price until tomorrow!!!!

Day off today, but a day's hiking. Got 3 days in a row. Hoping to sneak in a quick w/o tomorrow before I set off walking, but I'll try not to beat myself up about it if I don't. I'm supposed to be testing 1RM next week (I've last week of gsf), so perhaps no workouts for 3 days would be a good thing?

Happy lifting all x
 
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