Hey, all!
I just started Stage 2 of NROLFW (did my second day of Workout A last night). I have to say, it's tougher than I thought! After coming from Eric Cressey's Maximum Strength workout, for some reason I thought this program would be a breeze! (Maybe it was the "for Women" in the title that threw me off! ) Anyway, I'm enjoying the program so far and so far Stage 2 has been kicking my butt, in a good way. I recently started following John Berardi's Precision Nutrition and have somewhat decreased my caloric intake, which I bet is contributing to the workouts tiring me out.
Just a quick question about the Front Squat Push Press in Workout A: did anyone else notice their wrists working pretty hard during this exercise? I really feel it in my forearms/wrists when I transition from the squat to the push press. Just making sure that this is "normal". I don't feel any pain or anything, I just feel my forearms working pretty hard when I transfer the bar from my fingertips to my palms for the press.
I'd appreciate any input anybody has. Looking forward to moving onto Stage 3 as the first 2 have been fun & challenging so far!
Yep, I did my first Stage 2/A workout on Wednesday and my right wrist got quite sore (the pain quickly went away). I mentioned this in my log and supposedly
Quote:
Originally Posted by Phaedrus49er
The wrist discomfort is part of the learning curve as your mobility increases.
DBs were suggested an alternative which I'll try but I'm going to persevere with the Oly bar and make sure I get the form/ technique right.
Totally. I did my first workout A on Wed and while my wrists didn't exactly hurt, I did notice that the flexibility of my wrists was a limiting factor on the exercise. I could feel the stretch down the underside of my forearm. I'm hoping this exercise will help a bit with my forearm strength/flexibility. I guess I'll see.
I noticed the model's wrists were bent way back. Mine are less bendy -- I can't touch my thumb to my wrist the way some people can. Flexible wrists probably help.
Thanks for all the responses! Glad to hear I'm not the only one with this "issue". I guess it's mostly a lack of wrist flexibility/forearm strength. I'd think that once I've done the exercise several times, this should ease up...
Thanks again, everyone!!
1) Hanna Flexion 1 -- Am I supposed to be feeling this in my oblique? It looks like an oblique exercise but I only felt it in my hip/glute. Hanna Flexion 2 felt like it was hitting the side waist as expected.
2) Maybe more of a comment than a question -- the Cobra made my triceps totally seize up and was actually really painful. Wtf? I've done this in yoga lots of times in the past and that's never happened before.
3) Is there some magic to doing intervals after you've done weights? Did I read somewhere that your body is more efficient at burning fat while doing cardio if you've already used up the quick stores of energy in your muscles with the weights? Is there some science behind this?
3) Is there some magic to doing intervals after you've done weights? Did I read somewhere that your body is more efficient at burning fat while doing cardio if you've already used up the quick stores of energy in your muscles with the weights? Is there some science behind this?
In the book's chapter about getting off the treadmill, he does recommend intervals for 15-20 minutes, then stopping completely for 5 minutes, then getting back on and doing your steady-pace endurance for as long as you want. He claims that the intervals, being anaerobic, use glycogen for energy, but when you stop, your body floods your blood with triglycerides, which then are burned up for energy when you go back on for steady pace. The theory is you will burn more fat that way than with the steady pace only. I don't know the science behind it, though. I don't think he says much about how he came to that conclusion.
But I have been doing this method on my off-lifting days, and my gut instinct tells me it works, because after the intervals and the 5 minute break, I can get back on the elliptical or bike and go for what seems like forever, with a ton of energy, even if I was dying from the intervals.
I guess it's the same idea with intervals following weights, though I'm not in that stage yet. But he does say you can do the intervals the day after the workout, right? And he says don't do more cardio after a day with intervals and weights? So you wouldn't do lifting, intervals, then steady-pace cardio. So I'm not sure how that fits in with how he recommends doing the endurance like I described above. I just imagine that intervals after weights will be pretty killer!
I did Hanna Flexion 1 and yes, I could only really feel it in my hip. Quite a strange feeling really as I don't often feel 'things' there! I might do this one for the next workout and then Hanna Flexion 2 for the last two.
Prone Cobra - don't think I felt it in my triceps at the time but the first set, I tried to keep my arms near my sides (which was hard) then I looked at the book and realised my mistake.
Quote:
Did I read somewhere that your body is more efficient at burning fat while doing cardio if you've already used up the quick stores of energy in your muscles with the weights?
I've read this before somewhere and it seemed to make sense. I hope it's true anyway!
In the book's chapter about getting off the treadmill, he does recommend intervals for 15-20 minutes, then stopping completely for 5 minutes, then getting back on and doing your steady-pace endurance for as long as you want. He claims that the intervals, being anaerobic, use glycogen for energy, but when you stop, your body floods your blood with triglycerides, which then are burned up for energy when you go back on for steady pace. The theory is you will burn more fat that way than with the steady pace only. I don't know the science behind it, though. I don't think he says much about how he came to that conclusion.
Oh yeah -- that does sound familiar. That must've been where I got that.
Quote:
I just imagine that intervals after weights will be pretty killer!
I got half way through 2B and thought I wasn't going to be able to do the intervals because I was already sweating by the time I got to the BSSs and lat work. But, the sets of ab exercises were a nice break (hard work, but at least they don't work the same tortured muscles) and by the time I got through those, I found I could do the intervals! I got a second wind or something. I was so proud.
Stage 2 Q's
) Anyway, I'm enjoying the program so far and so far Stage 2 has been kicking my butt, in a good way. 
I recently started following John Berardi's Precision Nutrition and have somewhat decreased my caloric intake, which I bet is contributing to the workouts tiring me out. 
Linear Mode
