Congrats on being finished Sumire - your picture is awesome
If you do end up doing the NROL for Abs, let us know how that goes
Also, you said you can do pistol squats... craziness!!!
Thanks! I'll definitely report in if I do end up doing NROLA.
And I couldn't manage pistols until NROL4W! I think I owe those to the combination of leg strength & improved balance (and probably improved core strength) I got from these workouts. (I'm still never doing a 1-point row again, lol. )
I have a question about the planks. I have been trying very hard to up my time on them but it seems like the more I try, the harder it is. Is it any easier for you people that are lighter. Is it difficult because of my wieght and get easier when I lose more wieght?
Unless you have a good strong core, planks are hard. I think it has less to do with weight and more to do with core strength. Start small and build your way up. You'll get there.
Hi y'all! I've been lurking for a while and have learned a lot from this board! Your stories are definitely inspiring. I started NROLFW after talking to a friend who lost a significant amount of weight on this program. I'll be doing workout 3A of Stage 1 today.
I have one question. I was working on endurance in running before starting the weights program and don't want that work to go to waste. Is it okay to run on my days off from weights (rest days)?
Does anyone take a week off between stages? I took a week after stage 1 but didn't after stage 2. Now that I have finished stage 3, I really feel like I need this week off. I am extremely exhausted, like can barely move exhausted. I think my body just needs a break. Has anyone else had this problem?
Yeah, it's ok to do endurance exercise on your off days. I wouldn't try to train for a marathon, but otherwise you're ok. The authors of the book have become a little more open to that since they wrote NROLW.
Definitely take a rest week when you need one! Stages 2-5 are so short that taking a week off in between each probably isn't necessary, but after 2 stages, why not? It'll do your body good.
Happy lifting, everyone!
*I'm SO CLOSE to being able to go back to working out. I've been forced for medical reasons to be basically sedentary and I cannot wait to get back to the gym. I'm going to be doing the New Rules of Lifting for Life this time. It looks really fun!
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
TX, I also like to run long. When I'm training for a long race, I just put in 1 long run day a week, but keep it 2 hours max, and one other run a few days later of 45-90 mins (that one I mix it up, sometimes 60-90 mins easy pace, sometimes 45 mins at 5K pace, just whatever feels right that day). I still run a little other days, like I might do sprints or hill repeats, but we're talking 6-10 mins of running, as fast as possible for the distance, but these are lifting or crossfit days, so those are the focus, and whatever I get on the runs is what I get. Once a month or so, when I could free up the time, I'd go for a longer long run, 4-5 hours, just cruising and exploring in town or on trails. With that schedule, I could prep for up to 50 miles, without all my lifts dropping like bombs or overtraining.
I'm not a fast runner, because I carry too much weight and I'm pretty tight in the hips so my form usually sucks, but the part of running I like is just cruising, being out there, exploring new trails, etc, so this works fine for me. If you want to go all Boston qualifier, you probably will have to choose that over lifting goals eventually and devote more time to the running, get really lean and not carry too much muscle weight, because just 20 lbs can make such a huge difference with bodyweight stuff like running. I'd rather be a slow runner and lift heavy stuff, but that's just me...whatever makes you happy, I think you can tweak your program to make it work for you. Just keep good notes, track your run times, your lifts, etc, so you can see what's happening and adjust your programming as you go along.
Right now, I'm just doing the short run stuff, since I'm trying to do a strength cycle for my lifting and strongman goals, but I'll do one of those 45-90 min runs about once a month, just to keep my toes in the water, so to speak. After strongman season is over in a few months, I'll probably put the long runs back in, and start looking for another ultramarathon or maybe plan a solo run somewhere. There's actually a 12 hour in October near here that I might just enter cold...it's only a 2 mile loop, so I could just go see what I can do, and if I crash, well, I'm never more than a mile from the aid station, I can plop down in a chair and play cheerleader, lol.
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
Sgirl, I'd take a few days or up to a week off. Sounds like you need it. I wouldn't go more than a week, though. Just take this time to get your workouts all written up, wash the gym clothes, get psyched up, then get back in the gym and kick Phase 4 in the tookus!
Thanks for your suggestions! I ran for a bit after doing weights and it felt good! Maybe no-weights days will be light cardio days with a complete rest on Saturday or Sunday.
Hey everyone, I did decide to take a week off from exercising and will start stage 4 on monday. On a side note I am officially down 50 pounds. I did a before and afte rpic but it really doesnt look like 50 pounds to me. I went from a size 26 to a 16 right now in jeans. Only 34 more to go!
I'm starting NROL4W tomorrow, and bringing my husband to show me how to do everything. I'm a little nervous - is that weird? I'm pleased that you guys have said it's pretty short - I can't really leave my one year old in the gym playroom much longer than 1½ hours, and part of that NEEDS to be shower time.
Any tips for a newbie? What weights should I start with?
Last edited by ultrapeaches; 07-04-2012 at 12:41 PM.
The first workout will be short. An hour and a half will be more than enough time: no worries.
If's ok to be nervous but I hope you're also excited! Figuring out the right weight is going to be a bit of trial and error. On the first day it's ok to take it easy and focus on getting the form right, but you'll want to experiment enough that you know where to start next time. Of course you need to write down the weight you use on each exercise (plus reps/sets) but it is also a good idea to make a note of those exercises where you need to go up significantly. You want to be right on the edge of not being able to finish each of your sets. If you aren't working really hard and struggling, you need to go up, up, up. And don't forget that you can do different weights on each of the sets. Say you start something with 20lb and you find that you can easily finish your set, pick a higher weight for the second set and see how you go.
How'd it go, Ultrapeaches? Hope you had/are having a good time!
I started Stage 2 on Sunday. It's hard to maintain balance on the one point row but that was my biggest issue on workout A. Oh, and my ceiling is too low to really push on the front squat push press but there's really not much I can do about that.
Workout B took an awfully long time. That was okay yesterday as I was off of work for the 4th but I'm wondering if I can hack it after work. I'm not overly worried or anything; it'll work itself out. If nothing else, I figure I can switch the intervals to workout A.
I do have a question and if it's one that has been asked numerous times before I apologize. What are the differences between the static lunge rear foot elevated and the Bulgarian split squat? Aside from the fact your foot is higher on the Bulgarian? I read somewhere (myfitnesspal, I think) that the toe of the rear foot is up on one and the top of the foot is flat to the step on the other. Is that really it?
Last edited by Thistleberry; 07-05-2012 at 11:58 AM.
- your picture is awesome 
