Um, ouch

So the other day I accidentally ended up doing workout 1B from the New Rules of Lifting for Women. Today, therefore, I decided to do workout 1A. Yeah, what’s your point?
It’s a simple workout; squats, push-ups, seated rows, step-ups and jackknifes. I don’t have access to any kind of squat rack, so I decided front squats would make a reasonable substitute for back squats, and that I’d start light with 20kg. I haven’t squatted in a long time so I knew it’d be tough, and indeed the first set was challenging. What I didn’t expect was the burning, cramping pain in my quads that developed just as I was about to start set 2. Oh my. Apparently I’ve let myself go even more than I thought…
The second set didn’t feel particularly awful, and the rest of the workout was fine, but an hour later I already had pain in my quads that felt like really bad DOMS.
This should not happen after 2 sets of 15 (light) squats, and it does not bode well for tomorrow…

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New rules, revisited

So today I found myself in a gym, with 40 minutes to kill. That never happens! So I had a flip back through my blog to find an early workout from Alwyn Cosgrove & Lou Schuler’s New Rules of Lifting for Women. I wanted to do workout 1A, but there’s no squat rack here (I know, right?!); workout 1B, however, was perfect.
The Olympic bar was in use, so some quick improvisation was in order. My super quick training session looked like this:

  • kettlebell deadlifts, 2×15, 48kg. These were far too light, but the heaviest bells here are the 24kgs. Oh well!
  • dumbbell shoulder press, 2×15, 8kg. First set felt fine, second set was a nice challenge.
  • wide grip lat pulldowns, 2×15. I have no idea what weight I used because, I shit you not, the stacks here are unmarked. All of them. So if you want to do any kind of cable pull you just have to guess how much you want to lift.
  • bodyweight lunges, 2×30. Probably need to add weight to these, but my knees don’t feel too clever at the moment.
  • Swiss ball crunches, 10kg on chest, 2×8. Far, far, far too easy. May substitute for leg raises or similar if I do this again.
  • So that was an unexpected but highly enjoyable workout. I don’t have time to do the programme twice a week as it demands, but I think I’ll dig out the book and write out some workouts I can do at moments like this. It’s far too long since I lifted free weights consistently, and I feel the love affair rekindling 🙂