FLII-B Q's

[CTwizzy]

Just some quick Q's if anyone has the time!

I need instr vids or pics something of
BSS w/OH press
RDL wth Bent Over Row
Lower Body Russian Twist.

I lent my book to a friend and cant get it back for a while and am supposed to start today and dont want to do these wrong!

Also for the BSS w/OHP should I use a single DB and press up one shoulder at a time while I also do the leg, and do I use opposing legs/arms? or do I use 2xDB and push both? This seems wrong as then I would be doing both shoulders 6 times. If thats the case can I just use a BB?

Thanks!

[missjane]

You use 2 DB's with the BSS. I suppose you could use a BB, but there is no way I could!! I used 7.5 lb db's!! That exercise is HARD!

[CTwizzy]

So for the BSS w/oh Press, do I go down and then push up both DB like in a shoulder press? or do I push at the top?

[Superset]

I don't have the book in front of me, but this is how I remember doing these:

BSS+OHP - set up your stance to do a BSS, with both DBs hanging at your sides. As you lunge down, curl the DBs up to your shoulders. While in the bottom position, press both DBs up and then back down to your shoulders. Then stand back up to BSS starting position, returning the DBs to your sides. All that is one rep.

RDL+Row - basically this is just a bent-over row performed at the bottom of the RDL. Overhand grip. Hip flexion + row + hip extension = one rep.

LBRT - lie supine with arms extended out. Flex hips so legs are straight up. Twist lower body like a windshield wiper to the left and right = one rep.

[CTwizzy]

For the RDL+Row i will have to significantly lower my weight, as what I can row and what I can RDL are two entirly different weights. is this ok?

[Superset]

Yep.

[CTwizzy]

Ok so I did my first B last night. One thing I have noticed is that B days are wayyyyyy more challenging than A days.

Anyways...

SGDL
my grip was killing me had to lower weight drastically, from 150lbs to 95lbs

T-Push ups
... now I can usually do 40-50 push-ups straight, tryng to do 24 T-Push ups I found near impossible 3 times. First set I managed it, mind you my feet moved around a lil too much and im only doing BW. For the second set I dropped to 15, and then 10 on my third, not good.
Q: Would these be better if I planted my ankles on a bench to do them?

BSS w/OHP
This is torment, I can usually BSS with around 50lbs, and shoulder press around 60lbs, but I had to drop to using 25lbs to complete this. I dont know why but pushing while im at the bottom of the BSS was really hard.
Q1: I sometimes used momentum on the push up to complete the shoulder press, is this ok?

Q2: We do essentially 6 sets of shoulder press' this seems wrong to me, and made me exhausted as I was doing both legs back to back without rest which means 24 reps of shoulder press without rest.

Chin ups
I can only ever do 3-4 correct chin ups, so 12 was impossible for me.
Q: Should I continue to do as many as I can, or jump on the assisted chin up machine?

RDL w/BOR
Wow this sucked. Though I enjoyed it the most. Had to drop weight huge for this. I can RDL usually 120lbs, I dropped to 65lbs and still had trouble doing the row by rep 12.
Q: When doing the row should I pull to my stomach or chest?

Lower Body Russian Twist
This felt, and looked awkward, I could not keep my legs straight, or move from side to side very smoothly. I dont doubt this is a beneficial exercise, but extremely hard for me as I dont have the ROM or control neccesary. Q: Is there an easier way to get my body prepped for this? I saw some videos on youtube that use a med ball to position the butt and legs against.

Q2: Keeping my arms at my sides is hard, can I grip DB at my sides to keep my arms planted?

General Notes:
I sacraficed a lot of form on this routine, by the end of the day I was dripping sweat. I will have to drop all my weights to be able to comfortably complete all my exercises and keep my form proper which sucks.

But then again I gather FL programs are more about elevated heart rate than high weight.

Thanks!

[Superset]

Originally Posted by CTwizzy

SGDL
my grip was killing me

Try using a hook grip or mixed grip with these, if you aren't already. If you use mixed grip, alternate which hand is supinated on each set.

Originally Posted by CTwizzy

T-Push ups
Q: Would these be better if I planted my ankles on a bench to do them?

Try spreading your feet apart until you get used to the movement, then work on bringing them closer together as you progress.

Originally Posted by CTwizzy

BSS w/OHP
Q1: I sometimes used momentum on the push up to complete the shoulder press, is this ok?

Q2: We do essentially 6 sets of shoulder press' this seems wrong to me, and made me exhausted as I was doing both legs back to back without rest which means 24 reps of shoulder press without rest.

The way I did it, the shoulder press is completed while you're holding the "down" position. I remember that I had to go with MUCH lighter weights to get all of these reps done. 24 reps per set is correct.

Originally Posted by CTwizzy

Chin ups
Q: Should I continue to do as many as I can, or jump on the assisted chin up machine?

Chin-ups to failure, then run over the the assist machine or lat pulldowns to finish the set.

Originally Posted by CTwizzy

RDL w/BOR
Q: When doing the row should I pull to my stomach or chest?

Upper abdomen

Originally Posted by CTwizzy

Lower Body Russian Twist
Q: Is there an easier way to get my body prepped for this? I saw some videos on youtube that use a med ball to position the butt and legs against.

Q2: Keeping my arms at my sides is hard, can I grip DB at my sides to keep my arms planted?

It's hard for me to straighten the knees completely - I didn't worry about that too much. Arms straight out to the sides, like a "T".

Originally Posted by CTwizzy

I gather FL programs are more about elevated heart rate than high weight.

Yep.

[wilburaz]

I also think you are doing too many T-Push Ups. Pg. 186 states, "If the set calls for eight, you'll do four twists to each side". You should only be doing 12 for a total of 6 to each side...that may help!

[CTwizzy]

Wilburaz that will help a ton, 24 was killing me, dont know why I cant do 24 tho, my reg push ups trump this, I guess its because im twisting and holding all the weight on one arm.