Okay, I am in the really hard section of NROLW – stage 6. This is an optional stage. It’s the chin-up stage.
Score: Chin-ups: 3 Lori: 0
Today was very humbling. I have been feeling strong and mighty doing this program and came crashing back to earth today. Today’s A workout was short, but intense:
- Negative chin-ups: 3 sets, 1 rep
- Underhand lat pull down: 10 sets, 2 reps at 70 pounds
- Barbell split squats: 2 sets, 10 reps. 1 set 45 pounds, 1 set 55 pounds
- Push ups: 2 sets of 10 pushups.
It looks rather innocuous on paper (pixel??) doesn’t it? The negative chin-ups were very hard. You have to stand under the bar, then hop up to the bar so your chin is at the bar with an underhand grip, then lower yourself slowly. Then repeat that twice. The idea is to work up to taking 20 seconds to lower yourself. The hard part was controlling my body. When I jumped up to the bar, my body was swinging so much that I had to stay up there for a long time just to stop swaying before lowering myself. My arms were already shaky before the lowering! 3 times was about all I could take! I even tried one set where I sort of climbed up the squat cage to the bar, but still had swinging. At least I have something to strive for!
The lat pull down was also a bit different. You pull the weight down very fast, and then slowly let it back up, taking 4 times as long to go back up. These 2 exercises really work the upper body, let me tell you!
Barbell split squats. Again, another tough move and I didn’t even load the barbell for the first set. Takes a little more balance doing a split squat than a regular squat.
For some crazy reason, I decided to get on the treadmill after this because it only took about 25 minutes and ran for 2 miles! This is my hard training week before tapering next week.
I may have to have John video me trying a chin up so you all can have a good laugh 😀