I'm following the lifter 4 template and after the relatively easy break-in workouts, the fl2 workouts are really tough! I just finished the workout B for the second time and nearly threw up at the end. These are really humbling as you have to use really puny weights just to finish. Even then I had to give in in a couple of sets... Do / did you have the same problem or am I the only one struggling with these?
Here's my two B workouts:
Friday (Monday)
Snatch-grip deadlift 3*12*145 (3*12*135)
T-push-up 3*12 (3*12)
Bulgarian split squat with overhead press 10*9, 11*9, 10*9 (3*12*no weight)
Underhand lat pulldown 2*12*165, 8*165 (2*12*165, 7*165)
Romanian deadlift / bent-over row 3*12*80 (3*12*65)
Lower body russian twist 2*11, 1*10 (3*10)
On my monday workout I thought of doing the first set of bulgarians with no weight just to get in the groove but ended doing all three sets without weights, it was just so hard!
You are not alone. Everyone has experienced this metabolic effect (read that as high puke potential) to one degree or another. The whole point of the fat loss concept is that the combinations are metabolically taxing. The goal is NOT to puke, but sometimes it gets close!
Actually, getting a bad case of the flu resulted in a 15 lb. weight loss, so puking may not be a bad thing. Just kidding, as a psychologist who treats eating disorders I don't want to make too big a joke of this. Seriously, FLII was the hardest of the NROL workouts, at least workout B. Full Disclosure: I eventually gave up on the overhead press part of the Bulgarians and just did regular bulgarians. But that left me with enough energy to do the chins which I really wanted to do (with a 1" band assist). I prefer the upper body days and lower body days as in the Strength and Hypertrophy series.
Ok, second workout A done and it seemed much easier than first time around on wednesday! On the whole workout A is much easier than B, at least in my opinion.
Workout A Sunday (Wednesday):
Front squat 1*12*90, 2* 12*100 (1*12*80, 2*12*90)
Wide-grip cable seated row 3*12*110 (1*12*90, 2*12*100)
Supine hip extension with leg curl 3*12 (3*12)
Barbell push press 3*12*85 (3*12*80)
Dynamic lunge 3*12*55 (3*12*45)
Russian twist 2*12, 1*10 (3*10)
Immediately after metabolic intervals on a rowing machine 22min.
Getting ready to do FL2B again tonight. I started FL2 last week and after the first workout was unable to sit down or stand. Then I did workout B and got tunnel vision and nearly puked everywhere. I didn't hit my meals on time that day and I think I needed more fuel before the workout so to speak. So I started over on A and will redo B again tonight in hopes of completing the entire workout this time.
I do not have a cable seated row equipment in my gym. For wide grip row, I am thinking to replace it with barbell pull rows. Is this a good choice?
Can you describe (or link a picture) of what you mean by a barbell pull row?
Did you do FL-I? And, if so, what did you substitute for the seated cable row in that program?
Defiant's suggestions are good substitute exercises because they are horizontal rowing movements. But in FL-II workout B you will also being doing the RDL/bent-over row combination lift, so you're already doing a bent-over barbell row. The two-point DB row might be a good option, but before I suggest anything else I'd like to know what you were doing last and what exercise you were asking about.
Can you describe (or link a picture) of what you mean by a barbell pull row?
Pardon my sloppy use of language. I meant bent over barbell row.
Quote:
Did you do FL-I? And, if so, what did you substitute for the seated cable row in that program?
In FL-I, I tried to simulate seated cable row by lowering one arm of tricep extension m/c, but it did not allow proper movement. Next, I used stepping m/c but instead of holding the straps and stepping up, I sat down and pulled it as a seated row. Its movement was very similar to seated cable row. However my hands were neither close-grip nor wide-grip, but in between. I finally settled on bent over bar bell row.
OK, so in FL-I you ended up using a bentover barbell row and in FL-II B you'll be doing the combo lift RDL/bentover row, so I want to suggest using a different horizontal row for your FL-II A workout. Variety is a good thing.
One choice is the two-point DB row.
Another, and I like this one better, is an inverted row. See if any of these variations (scroll down to number 8) would be difficult enough for you to make this exercise a good substitute for the wide-grip seated cable row. Since the rep ranges are 8-12 in this program, I think you could make this exercise work. I love this movement and use it a lot.
Another, and I like this one better, is an inverted row. See if any of these variations (scroll down to number 8) would be difficult enough for you to make this exercise a good substitute for the wide-grip seated cable row. Since the rep ranges are 8-12 in this program, I think you could make this exercise work. I love this movement and use it a lot.
Great info. as usual Lisa. #8 variation 5 looks interesting.
You could also use bands to make #8 more difficult.
Now let me sign-off so I can go try this.
Cheers!
__________________ "cedit item retro, de terra quod fuit ante, in terras. - Titus Lucretius Carus 96-55 B.C.E."
I just finished the workout B for the second time and nearly threw up at the end. These are really humbling as you have to use really puny weights just to finish. Even then I had to give in in a couple of sets... Do / did you have the same problem or am I the only one struggling with these?
Sometimes, sometimes I get dizzy and need to take a longer rest between sets.
I did my FL-II-A today and had a problem with the correct posture for front squat.
I tried initially on squat rack. However, I could not bring my arms parallel to ground as shown in book. If I rest the bar on my front shoulder, there is no way to move my arms back to make them parallel to ground. If I make arms parallel, the bar does not rest on front shoulders.
After that I changed to free bar bell. Even here my arms were not parallel but it was better than that in squat rack. I do normal squats with 2X50 lbs but for this I had to drop my weights to 2X15 lbs. to complete the set. And I was feeling more pressure on my wrist than on shoulders or legs. Overall, it was a very awkward feeling. Has anyone else encountered similar problems?
After that I changed to free bar bell. Even here my arms were not parallel but it was better than that in squat rack. I do normal squats with 2X50 lbs but for this I had to drop my weights to 2X15 lbs. to complete the set. And I was feeling more pressure on my wrist than on shoulders or legs. Overall, it was a very awkward feeling. Has anyone else encountered similar problems?
You need to stretch your wrists.
A good one is to use one hand to hold the other in position.
Also, keep in mind, you're still going to be choking yourself on the front squat. That's just the way it is.
I did my FL-II-A today and had a problem with the correct posture for front squat.
I tried initially on squat rack. However, I could not bring my arms parallel to ground as shown in book. If I rest the bar on my front shoulder, there is no way to move my arms back to make them parallel to ground. If I make arms parallel, the bar does not rest on front shoulders.
After that I changed to free bar bell. Even here my arms were not parallel but it was better than that in squat rack. I do normal squats with 2X50 lbs but for this I had to drop my weights to 2X15 lbs. to complete the set. And I was feeling more pressure on my wrist than on shoulders or legs. Overall, it was a very awkward feeling. Has anyone else encountered similar problems?
Maybe some of the discussion on front squats in this thread might be helpful to you:
Thanks Lisa for the link. I saw the pic in the other thread. I do not know if I will be able to bend my arms like that, but I will give it another try. Else, I will settle for DBs.
Cynic, can you please elaborate this:
"A good one is to use one hand to hold the other in position."
I'm getting ready to do my least favorite workout of all time.....FL2 B. On paper it looks like it wouldn't be that difficult...but I have yet to complete my last superset in 2 attempts.
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