New Rules of Lifting Stage 6

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 😀

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16 thoughts on “New Rules of Lifting Stage 6

  1. Shelley B

    Why are chin ups so darn hard?!? I was doing something similar, but hanging with my knee in a big rubber band, for lack of a better description, and was swaying like crazy until my trainer stood there and steadied me. Maybe you could get a cute guy from the gym to help steady you? 😉
    .-= Shelley B´s last blog ..Book Winner and Weekend Recap =-.

  2. m i c h e l l e

    We! want! video! lol

    Negatives are soooo hard! I am just about to leave for the gym to do a 45 minute full-body session. Re-joined the gym (a less expensive one) and am in weight-room heaven. I am excited to workout again!

  3. Janet

    I usually pull a bench over to the bar so I don’t have to jump up (I just pull it close, but not right under, so it’s not in the way for my pull ups). I love being able to do pull ups (I’ll have to try these “reverse ones”)… I think it’s funny to see peoples faces when I jump on the monkey bar at the park when I bring my kids and start doing chin ups! A lot of people (men included) can’t do many, so you should be proud of THREE!!!
    .-= Janet´s last blog ..Day 141 – Vacation Anxiety =-.

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