New Rules of Lifting Question????

No squat rack, and because I'm so curvey, I can't just hold the weights at my sides, I clean them to my shoulders, I can only clean 45lb dumbells (maybe I can do a pair of fitties, but that is a big maybe), and I skin to skin squat 10 reps with those 45's.

Your right the bench is a problem as well, I'm getting to the point where I can't set the heaviest weights in place I would need to use to do the, gulp, waves, even if they were dumbbells.

We shall see, I'm really having damn good results with the program so far, so I'm sure I can figure a way around some things.

I thought strength looked like trouble, have a good time, and good luck.
 
Oh and thanks Mike, your logic is dead on. However I just did FL A, and I enjoyed it, so B can be bad, I know it's going to be, but now I have a day to look forward to and a day to dread, so I think for me personally FL 1 is going to be remembered as worse, I dreaded BOTH days.

Do you have a bench press table for barbell benching?  If you do you can use that as a squat rack.  I saw toolman do it in a video one time.  You just lift the bar support up as high as it goes, and turn it around backwards, so you can just walk up to the bar backwards and it's right at shoulder level.  If you don't have a bench, then I'm sure you could figure something out with the dumbells you have like you said. 
 
 

AHHHH, my legs REALLY hurt today.  I thought my legs were in pretty decent shape too.

ORIGINAL: MikeMahony
As for FL II being worse than FL I, it is worse by far!  You will be gasping for air throughout all of FL II B.  It is the hardest workout I've ever experienced.  Add to that the fact that the rest times gradually decrease while the weight gradually increases and you have one heck of a workout!  Good luck!

I just wanted to say fat loss IIb is a terible thing to do to a body .
 
Man those double compound lifts.  I set my weights, estimated what I though was a kinda low poundage, and had to drop all of them even lower.
 
That was a no joke good work out! DAMN!

I've read horror stories about the bulgarian split squat/overhead press combo. 

I finished FL II on Sunday and I celebrated!  I was so glad to see that B workout go away!  Then I found out that I have to do FL III next and that one looks killer as well with the giant sets.  However, I found that I lost 3.1% body fat during the FL II workouts and 7 pounds of body weight while gaining 3.98 pounds of LBM.  These are, by far, the best results I've ever gotten from a lifting program.
 
 

12 week High Intensity Training program in progress.  Looking to make major gains in mass.  So far, so good.

Nice! Congrats on your success man.  3.1% bf loss is definately some nice results all while GAINING some lbm.  I can't wait to hear your thoughts on some of the hypertrophy and strength routines if you continue to stick with NROL.
 
I just finished my first cycle of strength 1 (A thru D).  My body is aching badly, but I friggin love it!  I think I'm gonna gain more muscle from the strength routines then I did from the hypertrophy routines.  After strength 1-A (squat strength), I couldn't walk for a week.  I felt like I did the first time I ever worked my legs.  Deadlift day, 1-C, WOW!  Every muscle in my body ached from that one.  1-B and 1-D (the upper body ones) weren't quite as bad, but they still kicked my a** pretty good. 
 
Wave-loading is fun.  You start heavy, go heavier, then decrease the load a bit, then max out, then you significantly decrease the weights for high reps and the weights feel like blow up balloons.  At the end of the deadlift waveloading, I did 155 lbs for 12 reps and 135 lbs for 20 reps, and they both felt RIDICULOUSLY light, but it still tired me out.  I warmed up with 135 and 155, and it felt much heavier then.  I'll post my strength increases in this thread at the end of strength 1.

F_ck man, I still need to get my hands on that book.

The Fat Loss routines sound inspiring, I wanna try one next cutting routine, although I've been cutting pretty damn well from HST.

are you guys following the routine to a T or are you modifying it? 
 
It must take a couple weeks just to figure out your bseline weights because you change reps quite often.

I have switch a few of the cable exercises, because I don't have the equiptment. Ohter than that pretty much to the letter.

The first day for every routine does take some time to figure out the weights to start with.  With all the routines I have done in the past I have used a wide variety of set structures, so I just went back through my logs to feel out where I should start.

For me if I get the first days weight right all the subsequent weeks follow right in line with my natural and usual inclination for weight increse (either 5 or 10 pounds very, very rarely 3). Funny thing is I have never underestimated the weight ot start, only over estimted. The fat loss routines are really rough.

I am about to start the break in and noticed this exercise: two point dumbell row with elbow out.  I have a hard time keeping my shoulder parallel and don't think I am doing it right.  Did you guys do this exact exercise or replace it with another similar one?

http://i3.tinypic.com/4lo2cti.gif

I foud that to do that exercise correctly, I had to use a much lower weight (compared to a regular dumbell row), to be able to execute it with proper form.
 
I can 1 arm dumbell row 3x10 at about 40 lbs. If I remember rightly to do the elbow out I weighed in at about 20 lbs for a 3 x10.

ORIGINAL: redtailshark2000

are you guys following the routine to a T or are you modifying it? 

It must take a couple weeks just to figure out your bseline weights because you change reps quite often.

 
I'm doing it 95% to a T.  There are very few exercises that I don't do.  For instance I don't do good mornings.  I don't really follow the tempos either (the 301, or 211, etc..).  I already finished Hypertrophy 1 and 2, so I had a good idea of what weights I can do by now, even for strength 1.

Make sure you bend your knees and your shoulders will fall into the correct position.  Do the exercise fairly slowly as well.

12 week High Intensity Training program in progress.  Looking to make major gains in mass.  So far, so good.

I am on my 1 week break right now.  I want to start with these routines but these supersets they want me to do will be impossible in my gym.  Everything is so far apart from each other and it is always crowded.  I go to LA Fitness.  I don't like taking up two areas and I try to not piss people off.

The routines are very confusing to me, still trying to figure them all out so I can remember them without bringing anything with me to the gym.

I have never done push presses or bulgarian split squats.  I can't wait for these new exercises to kick my ass!

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