LizC7, I'm not familiar with that program, but lighter weights can still provide a great workout. As the weights go up, a rack is really helpful, but most programs can be modified. If you are sweating or sore the next day then work was done and that's "gotta be good"!! Sorry I'm not much help!I'm thinking my weights at home aren't heavy enough. I did day 2 of the double progression and it was squats with 20 pounds and glute bridges with a 30 pound barbell. I don't have a rack either. Am I doing the wrong program?
Today I did double chest and back. I did a 10 set pyramid bench series followed by 2 sets of pushups. By the time I was done with bench, my two sets of pushups were 18 and 15...I was really fried I guess. Then I decided since I have been fighting elbow tendonitis for awhile, I would do several shorter sets of chin ups and see if it helped. I did 6 sets of 5 chins and gotta say that my last 2 reps were NOT pretty, even at only 5 reps. Then I did 3 sets of lat pulldowns x 8 and 3 sets of dumbbell rows x8. I finished with 5 minutes of planks switching from front to each side for 30 - 90 second intervals, the last minute alternating leg to chest. FELT GOOD to hit it again!!!( will see if I feel that way tomorrow)!
I'm thinking my weights at home aren't heavy enough. I did day 2 of the double progression and it was squats with 20 pounds and glute bridges with a 30 pound barbell. I don't have a rack either. Am I doing the wrong program?
LizC7, I'm not familiar with that program, but lighter weights can still provide a great workout. As the weights go up, a rack is really helpful, but most programs can be modified. If you are sweating or sore the next day then work was done and that's "gotta be good"!! Sorry I'm not much help!
Not sure what's happened, but whilst doing Nia I'd use 37kg. I couldn't even get 35kg over my head.
It feels like I got out of bed, and immediately dropped down into the splits.
I'm thinking my weights at home aren't heavy enough. I did day 2 of the double progression and it was squats with 20 pounds and glute bridges with a 30 pound barbell. I don't have a rack either. Am I doing the wrong program?
I did a 10 set pyramid bench series followed by 2 sets of pushups
Lisa...I have powerblocks also and love them!!!Oh bother! It's so frustrating when you reach a PR and then turn around and get humbled by the exact same (or similar) exercise. I did GS last week and got completely spanked by the chest work. I even skipped the drop set push-ups, thinking that would allow me to reach the same weights I was doing the week before with RWH. Not so. It was like I'd never even done the workout before. I'm sure we all have these very same stories. We feel your pain. Guess this is why change is good. It shocks our body and it knocks down our pride.
I want a suspension trainer. Do you use yours often? I just don't know where I'd fasten it.
Can you do the splits? Did you do them in your competition days? I bet Roz can do the splits. I just have a feeling.
Are you still doing Intermittent Fasting?
You can always email Nia and tell her about your equipment situation. She might have some suggestions for you on how to make it work.
Aonther idea is to buy adjustable dumbbells. They are very space efficient. I love my Power Blocks, couldn't lift w/o them. Nia uses these as well.
Tom, I love pyramid style workouts. Niiiice job on the push-ups and chin-ups. Those bodyweight exercises never seem to get easier. I, too, battle elbow tendinitis but usually feel it in barbell exercises.
Whatchya doin today, Roz?
I did XTrain Burn Sets Bis + Tris. Added cardio only, 4DS HIS since the weight workout was short. Whole thing was just a little over an hour.
Lisa
Liz, good idea of the others to email Nia. She's great at replying. Do you know your 1 rm? I found I was using about 85-90% 1rm for the double progression. I think you need to go that heavy, since the workouts are so short- intensity rather than length. Can you do that with the equipment you have?
Suspension trainer- fab bit of kit. I have d-rings attached to my ceiling and a couple on the walls (looks a bit '50 shades' , what with the rubber bands, slam balls and leather gloves....). I have the luxury of a me-only room, though! I believe you can wedge the suspension trainer in the door. Or hang it on something sturdy (tree?)
More burn sets, lisa? You'll be hurting! What are your goals? from your avatar you look like another tall girl, no weight issues? I don't know how you manage over an hours w/o with a little one....
Tom, sounds like a great w/o. Do you feel you're progressing with the weights now?
Roz - how's gsf? When you did gsf2 , what did you make of phase 2? I'm not sure what I'm aiming for. Power? I'm hoping the volume will be less than phase 1. Could do with under an hour , so that I can add lwf.
Talking of which, did 2 lwf2 yesterday, with the slam ball. My waist still hurts! Today was DLs. Went a bit heavier (85kg, so nothing very impressive), only 3 reps per set, but 6 sets. Ok, rather than spectacular. Pull ups were better (50 total, started at 8, last few sets were 2 at a time!) that's the first 4 weeks under the belt.
Karen - splits? You amaze me more and more. I've never been able to. Hope you're having fun xx
Great weekend to all
Justine, no, I am using lighter weights than previously. Elbows seem to be an issue, so I have lightened up curls and some other lifts as well. I am going lighter on ohp as well, but not due to soreness, just seems HARDER!!! I hope as time goes on, strength will increase. I haven't pushed weight, but that's coming!!! I kinda feel like you felt, getting "stuck" on weight you feel you should handle, but hopefully that will change. Do you think the tremendous volume you are doing is decreasing strength but increasing endurance?? It seems many sprinters are well muscled and distance runners are " stringier" Just wondering??Liz, good idea of the others to email Nia. She's great at replying. Do you know your 1 rm? I found I was using about 85-90% 1rm for the double progression. I think you need to go that heavy, since the workouts are so short- intensity rather than length. Can you do that with the equipment you have?
Suspension trainer- fab bit of kit. I have d-rings attached to my ceiling and a couple on the walls (looks a bit '50 shades' , what with the rubber bands, slam balls and leather gloves....). I have the luxury of a me-only room, though! I believe you can wedge the suspension trainer in the door. Or hang it on something sturdy (tree?)
More burn sets, lisa? You'll be hurting! What are your goals? from your avatar you look like another tall girl, no weight issues? I don't know how you manage over an hours w/o with a little one....
Tom, sounds like a great w/o. Do you feel you're progressing with the weights now?
Roz - how's gsf? When you did gsf2 , what did you make of phase 2? I'm not sure what I'm aiming for. Power? I'm hoping the volume will be less than phase 1. Could do with under an hour , so that I can add lwf.
Talking of which, did 2 lwf2 yesterday, with the slam ball. My waist still hurts! Today was DLs. Went a bit heavier (85kg, so nothing very impressive), only 3 reps per set, but 6 sets. Ok, rather than spectacular. Pull ups were better (50 total, started at 8, last few sets were 2 at a time!) that's the first 4 weeks under the belt.
Karen - splits? You amaze me more and more. I've never been able to. Hope you're having fun xx
Great weekend to all
Lisa, great job on Burn Sets AND Bum Sets!Today I did XTrain Burn Sets CBS. I have to go change a nasty diaper now. How can one who is sweet and cute be so awfully stinky? Also what would it be like to feel like you've accomplished a full day's work by pooping? Oh to be a baby again.
Yeah, GS always does that to me. After Meso 3, it utterly humbled me.I did GS last week and got completely spanked by the chest work. I even skipped the drop set push-ups, thinking that would allow me to reach the same weights I was doing the week before with RWH. Not so.
Hmmm... Liz, I agree that you should email Nia! Finding the right weight load takes time, but I think you'd probably want to squat more than you can clean and press overhead.I'm thinking my weights at home aren't heavy enough. I did day 2 of the double progression and it was squats with 20 pounds and glute bridges with a 30 pound barbell. I don't have a rack either. Am I doing the wrong program?
Tom, is single-arm work better that using the barbell?Elbows seem to be an issue, so I have lightened up curls and some other lifts as well.
Justine -- yeah, I think so. And conditioning and endurance, maybe. I got a little bored by the end of phase 2. Loved phase 3. I just didn't make myself do endless sets of the Phase 2 stuff. I moved on to a (sometimes heavy) LWF workout. And I had more energy for workouts on non-GSF days.Roz - how's gsf? When you did gsf2 , what did you make of phase 2? I'm not sure what I'm aiming for. Power? I'm hoping the volume will be less than phase 1. Could do with under an hour , so that I can add lwf.
Justine, 8 pullups? That's just studly. I can't do that at all.Pull ups were better (50 total, started at 8, last few sets were 2 at a time!) that's the first 4 weeks under the belt.