Nia Shanks

Oh yeah, I had front squats as the main lift on squat day in phase 2 of KISS. Didn't love that. But I did get a little better at them. I agree though, super awkward. I do the arms crossed grip... the grip with elbows pointing straight forward -- maybe I don't have the wrist flexibility for it (but I find that unlikely because I do have flexible wrists from yoga)? Wrist strength? It feels like too much, regardless.
I also get little bruises on the front on my shoulders from the bar.
 
Oh, and I ventured away from The Boss and into John Mellencamp and Bryan Adams territory today....I'm sure I look hilarious bopping along between sets!

Roz - a new squat cage? I'm very, very jealous (- and I don't care if that's an unattractive emotion!) I have cage-envy when I watch Nia's tutorials.
 
Justinef said:
Roz - a new squat cage? I'm very, very jealous (- and I don't care if that's an unattractive emotion!) I have cage-envy when I watch Nia's tutorials.
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No, not an awesome cage. Those things run about 600 dollars, and we already have a working pair of squat stands which are functional, though not amazing. The power tower is basically a free-standing pull up bar. It also allows for dips, leg raises, suspended pushups, and ostensibly doubles as a squat rack. I kind of doubt it will be better than our squat stands, but I'm open to being surprised.
 
I'm still jealous...I'm using squat stands. :(

I've been considering selling my crosstrainer/elliptical and buying a decent cage with the proceeds...the crosstrainer is only ever used for warmups and hanging sweatshirts off!
 
Ladies (actual and honorary), a question:
When you squat heavy, do you select a weight where you're fighting for your good form, or the heaviest you can go where perfect form is a given? I find I'm fighting knees caving in. I keep them out, but there's a wobble. Do I need to strip off weight, or just keep fighting the good fight for good form at that toughie weight? Thanks for your thoughts!
Roz
 
MomInVT said:
Ladies (actual and honorary), a question:
When you squat heavy, do you select a weight where you're fighting for your good form, or the heaviest you can go where perfect form is a given? I find I'm fighting knees caving in. I keep them out, but there's a wobble. Do I need to strip off weight, or just keep fighting the good fight for good form at that toughie weight? Thanks for your thoughts!
Roz
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That's a very good question. I do the same thing. My thoughts... if you are feeling strong, and you can mentally and physically fight the good form fight. Go for it. Every rep try to improve on form. If it's just not there, your mind is not in the game, drop the weight. Try that weight another day. We usually know what is best for us, on a particular day. Cathe told us that we are an educated crowd. So true on so many levels, right ladies (and honorary)?
 
desertambrosia said:
That's a very good question. I do the same thing. My thoughts... if you are feeling strong, and you can mentally and physically fight the good form fight. Go for it. Every rep try to improve on form. If it's just not there, your mind is not in the game, drop the weight. Try that weight another day. We usually know what is best for us, on a particular day. Cathe told us that we are an educated crowd. So true on so many levels, right ladies (and honorary)?
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Thanks for your thoughts, Karen. That was my instinct. My squat x 5 is 90 lbs south of yours, but I'm getting stronger, and loving squatting heavy! :)
 
I bow to Karen, the Squat Queen, her advice seems spot on.

A timely question, as it was squat day for me today. I'm sure the correct and responsible advice is to maintain perfect form...however....

I do my warm-up sets very precisely, checking my list of form pointers, and squatting below parallel (not ass to grass exactly, but as deep as it's possible for me to go). Then I have 2 very heavy sets (5-8 reps) where I throw caution to the wind, and just squat as heavy as possible, and try my hardest to keep knees out, feet screwed to the floor, back tense etc. My last 2 sets are 10-12 reps, and I try to return to exact form, although not squatting as deep, as the load is heavier than the warm-ups.

The weirdest thing I'm noticing is that my legs hurt much less squatting heavy (90+%+ 1RM), than doing, say 70% 1RM. I feel it through my entire body, rather than just my quads. In fact that's what I love most about this programme - every move is heavy enough to essentially be an entire-body move. Abs, rear delts, forearms, hammies, quads, feet, left little finger.....Friday, I hurt everywhere!
 
I am usually cautious with squat and bench...I have done the "roll of shame" a few times but dropping the bar on my concrete floor would probably bring my wife running to the basement, and IF I am still alive, I would be in big trouble. I seem to shorten the range of motion as I tire to prevent disaster! I know technically that isn't right but I still get work, and like cheat curls and board bench, it allows people without spotters to handle heavier weight and progress to where you can do those weights with good form later
 
Week 2 down, and feeling a lot less sore than this time last week. I'm loving the option of up in weight, or up in reps. I'm able to nudge everything up, oh-so-slightly. I did 2 sets of 8 reps unassisted chin-ups! Yeah! Hoping that'll translate into a few pull-ups.

I noticed that you ladies (tslop inc.) mentioned the need for less cardio. How much do you do? I'm LOVING the finishers. I do one of them after the UB workouts - they're tougher than they read! I then do a HiiT 2x per week. (also puppy walking. A LOT! on the beach this week - hilarious!)

Roz - did you get your power tower???

Karen - are you still fasting intermittently?

I've just re-joined MyYogaWorks - really feeling the need for extra yoga.
 
I use Zuzka's cardio or kettlebell workouts for my finishers. About 10 minutes worth. I will do a hiit workout, or a kickboxing workout, two days a week. On the weekends, I walk quite a bit. That's it for my cardio. Thanks Justine, for the link to MyYogaWorks, I'm going to check it out. I'm with you, over an hour of yoga kills me. Thirty to forty-five minutes, perfect.
 
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I'm walking or hiking most every day, but that's pretty much it. I did Hard Strikes earlier this week. Doing much better with a paper program, and finding I don't have much time for DVDs these days. If I do DVDs, the time comes out of my sleep for the most part, and I can't spare any. Almost did cardio today, but was too tired.
Love the power tower and assist band (I can't do 4x10 chin ups)! So much better. And I do leg lifts on the tower instead of hanging from a bar... more comfortable for me.
I still want to train on off days, but not sure what. Legs are too toasted from weights + hiking for HiiT or anything too squatty. Was thinking of Lift Weights Faster...
 
MomInVT said:
I'm walking or hiking most every day, but that's pretty much it. I did Hard Strikes earlier this week. Doing much better with a paper program, and finding I don't have much time for DVDs these days. If I do DVDs, the time comes out of my sleep for the most part, and I can't spare any. Almost did cardio today, but was too tired.
Love the power tower and assist band (I can't do 4x10 chin ups)! So much better. And I do leg lifts on the tower instead of hanging from a bar... more comfortable for me.
I still want to train on off days, but not sure what. Legs are too toasted from weights + hiking for HiiT or anything too squatty. Was thinking of Lift Weights Faster...
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Go for it, I think you will love "Lift Weights Faster."
 
Justinef said:
Week 2 down, and feeling a lot less sore than this time last week. I'm loving the option of up in weight, or up in reps. I'm able to nudge everything up, oh-so-slightly. I did 2 sets of 8 reps unassisted chin-ups! Yeah! Hoping that'll translate into a few pull-ups.

I noticed that you ladies (tslop inc.) mentioned the need for less cardio. How much do you do? I'm LOVING the finishers. I do one of them after the UB workouts - they're tougher than they read! I then do a HiiT 2x per week. (also puppy walking. A LOT! on the beach this week - hilarious!)

Roz - did you get your power tower???

Karen - are you still fasting intermittently?

I've just re-joined MyYogaWorks - really feeling the need for extra yoga.
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I'm terrible on cardio so I recuse myself lol!!! Often my heart rate is fairly elevated during workouts and I justify that to be cardio!!! Great on the chin-ups Justinef!!
 
desertambrosia said:
Go for it, I think you will love "Lift Weights Faster."
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I think you're right, Karen. I'm sure I'd love it.
Actually, I did 2 of the BBA cardio finishers today, and loved them. I think I'll work my way through those first (mostly on non-heavy-lifting days, as I like to get some activity in most days).
Also the playground where I bring DD has a hill, so I may try out some of the hill sprint finishers before it get too hot out.
Roz
 
Yes Roz, I'm really enjoying the finishers too. They don't sound like much - but they're perfect when you try them. I try to tailor them to what I've done that day (push up day, I'll do a burpee-based finisher etc). Only on UB day, though! Wayyyy to exhausted after deadlifts!

Karen - I tried Zuzka a while back, but it left me feeling so......inadequate!
(May revisit ;) )
 
Justinef said:
Yes Roz, I'm really enjoying the finishers too. They don't sound like much - but they're perfect when you try them. I try to tailor them to what I've done that day (push up day, I'll do a burpee-based finisher etc). Only on UB day, though! Wayyyy to exhausted after deadlifts!

Karen - I tried Zuzka a while back, but it left me feeling so......inadequate!
(May revisit ;) )
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She makes me feel inadequate too. However, she is huffing, puffing, and struggling right along with the rest of us. Ten minutes, is about all I can do. I'm usually on fire with Nia's workout.
 
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Yesterday was a Nia rest day for me. I wanted to mix it up a little, so I did a metabolic workout. All my muscles are speaking LOUDLY this morning. I love this feeling. Hope you all are still enjoying Nia. The weather here, in the high desert, has been unusual for this time of year. The whole month of May has been rain. My lawn looks fabulous, like an A1 golf course, however, walking in the rain is getting old. My dogs love it, after their walk, they get a dry off with a rough towel. That's their idea of a good time. (Cheap dates.) Keep on keeping on, ladies. (honorary)
 
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