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Thread: The Social Anxiety Factor

  1. #1
    butterbeean
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    The Social Anxiety Factor

    I've seen people doing lots of things at the low cable pulley but Planks and Side Planks isn't one of 'em! lol Followed, no less, by the Swiss-Ball Jackknife! (I'll be doing my first Phase 2 Workout B tomorrow night. This ought to be interesting/fun/different/embarrasing. Who knows?!?! I'm getting a little excited!)

    When I warm up, I use many of the No-Space Options mostly for ease and flow but also because of the Social Anxiety factor. I'd rather not be traveling 10-20 yards while I'm doing the Butt Kick, for example. lol

    And how about those Valslides?

    Hardly anyone at my gym carries anything -- maybe a towel and a water bottle. I've started carrying an equipment bag. It holds a bag of chalk, a large band for assisted chin ups, my new Valslides, five pounds of fractional weights, a water bottle, my training log, stopwatch, pen, and iPod. Occasionally I sneak my camera in to take a self-portrait or make a video of magister doing his squats and deadlifts. I bought some towels but haven't worked them into the program yet. Maybe Phase 3.

    Life was simpler back the in the Starting Strength days, warm-up included. But it's never a dull moment with NROL!

  2. #2

    The Social Anxiety Factor

    My bag contains the exact same items!

  3. #3
    cathyweeks
    Guest

    The Social Anxiety Factor

    We are in the same spot - I just started phase 2 today, as a matter of fact. The swiss ball mountain climbers are REMARKABLY hard.

  4. #4
    butterbeean
    Guest

    The Social Anxiety Factor

    Cathy, do you bring your leg any higher than is shown in the book for those climbers? For my first try, I broke it into four sets of three.

  5. #5
    mhedgpeth
    Guest

    The Social Anxiety Factor

    RE: swiss ball mountain climbers, I like the part that says (I'm paraphrasing), "Don't rush these because they're easy". I haven't found them easy in the slightest. In fact, I've been able to get to 5-7 reps before form starts going downhill quick.

  6. #6
    cathyweeks
    Guest

    The Social Anxiety Factor

    Quote Originally Posted by "butterbeean":slerwc0l
    Cathy, do you bring your leg any higher than is shown in the book for those climbers? For my first try, I broke it into four sets of three.
    I don't know. I brought it up as high as I could without changing the rest of my body position. I'll have my husband photograph me, to see if I can learn anything about it.

    I did all 8, but it was quite hard. I was shocked at how hard it was. I would have guessed it would be easy from the description.

  7. #7
    butterbeean
    Guest

    The Social Anxiety Factor

    I tried and enjoyed Workout B then came home and saw an article on why the Side Plank And Row is more effective than a regular Plank and accompanied by photos of a guy lying on the floor at the low cable pulley.

    My Assisted Chin Up was a trainwreck. How the heck do I get both knees in the band while hanging from the bar?

  8. #8
    packratmack
    Guest

    The Social Anxiety Factor

    Quote Originally Posted by "butterbeean":2lj560fr
    I tried and enjoyed Workout B then came home and saw an article on why the Side Plank And Row is more effective than a regular Plank and accompanied by photos of a guy lying on the floor at the low cable pulley.

    My Assisted Chin Up was a trainwreck. How the heck do I get both knees in the band while hanging from the bar?
    I stack two steps on top of each other in order to reach the band. I only use one knee. Then I cross my feet at the ankles and go for it. It is hard to get a second knee in but, I am sure you could do it with the assistance of a step or chair. Just make sure the step is not so high that you hit it with your feet on the way down. This shouldn't be a problem if you are putting two knees in the band though.

  9. #9
    butterbeean
    Guest

    The Social Anxiety Factor

    Ooo... thanks a bunch. I wonder if I can also lower the bar a little too. I noticed that the photo in the book shows the guy's knees really close to the floor.

  10. #10
    packratmack
    Guest

    The Social Anxiety Factor

    You could also just step onto whatever platform you're using and put two feet in the band instead of your knees. I looked at the picture you were referring to. It is strange how close to the floor his feet are. I do my chin ups in a power rack like the photo shows. The bar is not adjustable. If you can adjust your bar that would be a great solution.

  11. #11
    packratmack
    Guest

    The Social Anxiety Factor

    Quote Originally Posted by "butterbeean":3o093bg0
    Ooo... thanks a bunch. I wonder if I can also lower the bar a little too. I noticed that the photo in the book shows the guy's knees really close to the floor.
    You could also just step onto whatever platform you're using and put two feet in the band instead of your knees. I looked at the picture you were referring to. His feet are close to the floor. I'm not sure but, it could be a smith machine he's using. I do my chin ups in a power rack. The bar is not adjustable. If you can adjust the height of your bar that would be a great solution.

  12. #12
    Katie M
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    The Social Anxiety Factor

    I just did Phase 2-B this morning. All I could think the whole time was that I was glad I was alone in my basement. I'm sure I looked ridiculous about half of the time. I really enjoyed the workout though. It's kind of nice to be doing things I've never done before.

  13. #13
    cathyweeks
    Guest

    The Social Anxiety Factor

    I did 2b for the first time this morning, and it got me sweatier than any workout aside from jogging outside during a Missouri August.

    I also mildly injured myself. The base of my spine is mildly stiff and sore. And it happened in the last strength superset. I finished the workout, including the metabolic, which actually soothed the area This is on top of a case of runner's knee. I feel like I'm coming apart at the seams!

  14. #14
    butterbeean
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    The Social Anxiety Factor

    My second attempt at the Swiss Ball Mountain Climbers was so much better. Using the photo in the book as the height limit of the lifted leg, I completed the 12 reps in one set.

    I took another stab at the Alternate Press Off End Of Bench and concluded that the most graceful way for me to dismount the bench is to just collapse forward into a seated position on the floor and then push off the bench's foot stabilizer with my hands to a standing position. (Why is looking in control and not looking schlumpy so important to me? Must be a social anxiety thing.)

    I was happy to find the rope handle available for me. There were two available! Woo Hoo. I was thinking about buying one to throw in my equipment bag just in case since I had to lurk and wait for one to become available the other night.

    I tacked another set onto the burpees workout. Each time I came up and added the jump I would catch a glimpse of myself in the mirror for a split second. Ay carumba. I do these in the ladies-only room.

  15. #15
    Senior Member Lou Schuler's Avatar
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    The Social Anxiety Factor

    I took another stab at the Alternate Press Off End Of Bench and concluded that the most graceful way for me to dismount the bench is to just collapse forward into a seated position on the floor and then push off the bench's foot stabilizer with my hands to a standing position.
    The trainers at my gym figured out a way to do it. They take a plyo step and put it at the end of the bench. Sit on that first, back to the bench. Lean back and set your shoulders on the bench (I suppose you need decent thoracic mobility to do this). Lift your butt and bring the weights to your shoulders and you're good to go.

    When you finish the set, you can sit back down on the plyo step. Much easier than going all the way down to the floor.

  16. #16
    Senior Member Lou Schuler's Avatar
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    The Social Anxiety Factor

    I looked at the picture you were referring to. It is strange how close to the floor his feet are.
    This is one of the compromises you have to make for exercise photography.

    There was no place in the gym to do a clear shot of a chin-up. There were places to do chin-ups, but no place where we could take a picture that would look like it belongs in a book.

    So we shot the model hanging from a barbell we set up in a power rack. It's not the way anyone would actually do the exercise, but it does show the proper grip and body position.

    Cable exercises are also really hard to shoot in the gym we use. It takes hours to set up the white seamless background. I've probably taken years off my life stressing out over these things. When you're paying people, and the clock is ticking, and you know you have to clear out by a specified time, and the simplest exercises take forever to shoot ...

    Well, we do our best!

  17. #17
    packratmack
    Guest

    The Social Anxiety Factor

    Quote Originally Posted by "Lou Schuler":35r0fjle
    The trainers at my gym figured out a way to do it. They take a plyo step and put it at the end of the bench. Sit on that first, back to the bench. Lean back and set your shoulders on the bench (I suppose you need decent thoracic mobility to do this). Lift your butt and bring the weights to your shoulders and you're good to go.

    When you finish the set, you can sit back down on the plyo step. Much easier than going all the way down to the floor.
    Thanks for the tip Lou. I'm going to try it. I would have never thought of that.

  18. #18
    butterbeean
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    The Social Anxiety Factor

    So .. uh .... any suggestions on how to get both knees in the band while I'm hanging from the bar? One? No problem. It's that second knee that has me swinging like Cheetah while everyone wonders what the heck is going on in the Smith Machine. lol

    I'm heading back over to the gym tonight for this workout.

    Oh .. and this weekend I saw a video on Eric Cressey's page that shows Red Sox player Kevin Yukilis doing the Plank With Row, so now I'm all over that exercise. If "Yuk" can get down on the floor in front of the low cable pulley, I guess it's legit.

  19. #19

    The Social Anxiety Factor

    Why do you need to put both knees in the band? I've always only done one??

  20. #20
    butterbeean
    Guest

    The Social Anxiety Factor

    I think it makes it a little easier. I tried it with two feet and it was really easy. I'll try one leg tonight.

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