Stage 2
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Just finished workout B 3 -- I'm thinking of adding an extra set of workouts to Stage 2 so I'll do 5 workouts of each A & B (instead of 4). Any thoughts on that? I feel like I've really struggled with the workouts/form has been off/haven't followed the workouts right . . . . Would do a workout and then read this thread or re-read the book and realize that I was doing it wrong. Today I finally felt like I was getting it . . . . .
Deadlift question -- in Stage 1 I used a shorter, pre-weighted bar (not sure what it's called, the bar itself is bent for easier grip). Got up to 100 lbs (which is as heavy as they go) in Stage 1 and started there in Stage 2 using a step with one riser, and then 3 risers. Today I used the oly bar - 105 lbs total (first time with deadlifts!) and a step with one riser. Just because of where I was lifting and the height of the step I never actually put the bar back on the ground inbetween lifts. It kind of "rested" briefly on the top of my foot as I came down and then lifted again. It was definitely more challenging to use the oly bar, but now I'm wondering, if I don't even have to set the bar down inbetween lifts that perhaps it's too light? Maybe I don't need to be on a step and should instead just work on the deadlift itself? Also, for starting the deadlift with the oly bar -- do you have it racked low to the ground with the weights on it and then lift it out from there, set it on the ground, and then start your lift? I know I should probably get a trainer . . . . any help from you guys would be greatly appreciated!0 -
@athlete - I set the bar on the ground, then add my weights so I don't have to move it when I'm ready to lift.
@Nelski - I work pretty hard on the intervals. I probably don't go as hard as I could on a day that I hadn't lifted, but I go as hard as I can having just done lifting. I do mine on an elliptical.
Did my first B workout today - I don't like the deadlifts from the box, the wide grip is hard, and I really don't like all the ab work. I did the pike instead of the swiss ball crunch and superset all of them. I could really feel my back muscles working in the lat pulldown, much more than I could with the wide grip lat pulldown. It did take a long time and I'm glad I did intervals after A on Tuesday instead of waiting for today.0 -
Got my Workout 2B in! My body definitely is feeling it today, it was my first NROLFW workout since Saturday morning. My abs are sore and my thighs and butt are kinda sore from the squats that I did in place of the deadlifts. Once again, the deadlift area was occupied, but I managed to get a squat rack at least.
For the intervals at the end, I do them on the treadmill and alternate running at 6.0 or 6.5 (depending on my lungs cooperating) and walking at 3.0. I'm used to doing running intervals before this, so it works in pretty well. I just skip the 15 minutes of cardio I usually do to warm up on Workout B days. I really push myself with the speed (I'm 5'2" so 6.0+ is sprinting for me). I want it to be that after the one minute is up, I couldn't have run a second longer.0 -
Eeek! Just realised I only have one more Stage 2 workout to go! It seems so short, compared with Stage 1. I found the A workout quite difficult today; upped the weights just a touch, if at all.
I'm still not a goddess either..0 -
did my first stage 2 B workout today. i did it way out of order so i could take advantage of the box and ab stuff in one of the exercise rooms, and then moved to the weight room for the weighted stuff. my left leg is totally dominant and stronger, which is so weird b/c i'm right handed. does anyone else have an extreme difference in strength from left to right side?
the box deadlift feels so awkward. i only had a 10lb plate on each side, so it wasn't very high off the ground, and only one layer beneath the step, so i wasn't up that high, but i feel like anything higher would be overextending to touch the ground.
i worked in sets with some big, rather bulky boys on the pulldowns. they were pulling about 140, and were nearly twice as wide as me, and i managed 90, so that felt pretty cool.
i'm liking stage 2 but still am having trouble figuring out where my calories should be and how much or how little cardio to do on in between days. i have a pesky 5 lb nuisance i'd like to send off. hope everyone is well!0 -
Way to go ladies! To answer some questions, I prefer to use the outer part of the squat rack and start with my weight at waist height and go down, but I don't have a problem starting from the floor. I was only using the step platform by itself, no risers. unlike step up the idea isn't to go higher but to add weight and to have the bar hitting your toes on the way down. I have the 25lb plates on their so the step gives you that little bit extra range of motion. Due to the higher reps and that little extra movement, I had to bring down my weights a little. Deadlifts were my weak point in stage 1 though. BOY was I SORE after that B workout. Can wait to do it again Friday
I like the ab work because sage 1 just didn't feel like enough. I know I know, now that we've built those hammies in stage one we can really work those abs now LOL
Keep lifting ladies!!0 -
Going to start Stage 2 here pretty soon and was reading up on it. My question is, my gym doesn't have a box. Is there an alternative for the deadlifts from a box!?0
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starting stage 2 on Sunday!
@ninik: i pan on doing my box deadlifts from a step with risers on it. probably not ideal because who know how much weight those steps can take.
the other option is maybe stacking a few weight plates on the ground and standing on those?
i'm not sure what im going to do with steps ups because my finished weight at the end of stage 1 was something i had to clean and jerk to get over my head and i really dont want to do step ups in the power rack.
should i just go up to the next highest step (and of course decrease the weight) even though that step is pretty high?0 -
@meshashesha20 - forgive me if this is a really stupid suggestion, but what about switching to dumbbells? I'm sure there are very good reasons for using a barbell, but I've done them with dumbbells from the start. Grip has been the issue for me.
I use a step too for the deadlifts. It doesn't actually need to be very high, so I think using weight plates is a good idea.0 -
starting stage 2 on Sunday!
i'm not sure what im going to do with steps ups because my finished weight at the end of stage 1 was something i had to clean and jerk to get over my head and i really dont want to do step ups in the power rack.
should i just go up to the next highest step (and of course decrease the weight) even though that step is pretty high?
At the end of Stage 1, I had switched to a bench press seat, which was rather high. I had to drop my weights for a bit, but worked them back up. Before that, I was using the lower step of the stairs, and it was not high enough.0 -
I started using the bench for step ups too. I lowered my weights by 5 lbs, so no big deal. B2 tomorrow!0
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thanks all for the ideas.
@maggie : you bring up a good point about grip. I think I will switch to DB just because I really need to work on my grip.
i do feel like my balance is better after having done the step ups with a barbell, but I REALLY need to work on grip.0 -
funny I was thinking of switching to the barbell because of my grip. 30's are really hard to hang onto.0
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I did my first workout today. Not sure if like.
The squat with push was difficult. I started with just an Olly bar but that was too awkward so changed to a 10kg pre-loaded bar. I was able to do that though it was still awkward to hold. I did however go *kitten* to grass
Went right down so that was a plus!
Step ups are same from Stage 1.
Dumbbell Rows are HARD. I could do them but the balance bit? Was killing me. Took me twice as long trying to keep my balance. Only used 5kg bells.
Static Lunge was weird but prefered them to normal lunges.
Push-ups I'm still going from weight bench to stepper to floor so good progress there.
Planks was able to do 30 second at a time in the traditional plank. It's so hard on my forearms though!
Horitontal cable chop did 20kg but will be upping that. Just wanted the motion right today, could probably add 10kg easy. Once I figured out to pull the rope the full way through and not have it halfway it was a lot easier!0 -
isn't interval training just the same as HIIT? after all hiit is just high intensity interval training..
tomorrow (well later today once i get to sleep and wake up) i start stage 2.
i'm looking forward to front squat and push presses. LOVE these!!0 -
Hi everyone! So I'm starting stage 2 this week and I've been reading through the thread to see how its going for everyone. The exercises in this stage look very intimidating to me for some reason. I'm especially nervous about the squat push press as I only got to 15 lb DBs for the shoulder press and I'm not sure I will be able to lift even the empty barbell over my head. Honestly I struggled moving it around to load for the deadlifts and squats in stage 1. My gym does have some smaller pre-loaded barbells so I guess I could try those. Or does the difference in weight distribution of the the barbell v. the DBs make it okay? How did it turn for the others who had this same concern?
I've also really struggled with my grip, glad to see I'm not the only one! Gloves have helped, but a 25 lb DB is about as much as I can take.0 -
Go ahead and try the preloaded barbell and keep your hands right on your shoulders, next to your collarbone. That will put you in the right spot for pushing up and having your arms at the right angle. good luck. For the split squats and static lunges, I just drop into the right position and go. I don't all the way back up until I've finished the set (I have short legs)0
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Thanks, I will give that a shot. Worst case, I did run across a video of squat push press with DBs today so I can do that if all else fails.0
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I'm especially nervous about the squat push press as I only got to 15 lb DBs for the shoulder press and I'm not sure I will be able to lift even the empty barbell over my head.
you can increase in weight. you arent lifting the weight with your shoulders. you are lifting the weight with your hips. if you're feeling as if you are lifting the weight with your upper body then you arent doing the movement right or arent using correct form in your squat, since in order for it to work, you need to push your hips back. as you stand up, the movement in your hips gives momentum to your upper body.
today i did workout 1 a
NROL4W - Workout 1A
Front squat/push press - 45, 65 I think next time I'm moving to the preloaded barbells. I'm a bit nervous about using the longer bar, especially since people at my gym sometimes dont pay attention where they walk
step up - 25, 25 - used the barbells this time. i think i like them better.
DB 1 point row - 22.5, 22.5
static lunge - 35, 35 - used a weight plate. i think next time i'm going for the preloaded barbells
pushups : T -up, regular - i meant to do declines for the final set but i was too lazy to search for a step
planks - first set 60 seconds, 2nd set 40 seconds/20 seconds
horizontal wood chop - 30, 40
I'm not happy about needing so many props for this workout. Granted my gym was a mess and nothing was where it should be. But I had to hunt for the step for step ups, I had to hunt for an aerobic step for the static lunges. OK after I type that I realize there were only 2 props :laugh: but whatever i was pissed that I had to pretty much run around the gym looking for those things0 -
isn't interval training just the same as HIIT? after all hiit is just high intensity interval training..
HIIT is a form of interval training but not the same. You can do intervals without being high intensity. HIIT you are supposed to push yourself to the max. That's why I was wondering if everyone was really doing HIIT. I think it would be hard to go intense after lifting weights.0 -
Did my last Stage 2 workout yesterday evening, and am now SO HUNGRY today! I really pushed myself in Stage 2, and think I deserve a week off now. Ironically, in the light of the HIIT conversation going on, I was simply too tired to face HIIT last night, so I'm saving that pleasure for this evening.
I'm not planning on doing AMRAPS - my reading of the advice in the book was that it was an end-of-stage-1 thing only. Or have I got the wrong end of the stick?0 -
That's interesting that HIIT is interval but intervals not needing to be HIIT.
I've been sore all day, thighs mostly. Had to play netball tonight and can now barely move. Getting into the bath was very, very difficult. Stage 1B tomorrow0 -
isn't interval training just the same as HIIT? after all hiit is just high intensity interval training..
HIIT is a form of interval training but not the same. You can do intervals without being high intensity. HIIT you are supposed to push yourself to the max. That's why I was wondering if everyone was really doing HIIT. I think it would be hard to go intense after lifting weights.
ok i think i get ya.
so yeah i do hiit. i differentiate between 2 types though : aerobic hiit and anaerobic hiit. what the book suggests after lifting is the aerobic version of it (those will have longer recovery periods). i think depending on your general condition, aerobic hiit after lifting is very doable. anaerobic hiit on the other hand, i'm not so sure about. my anaerobic sessions have 15 seconds sprinting and 15 seconds recovery.
http://hiitraining.com/anaerobic-hiit-vs-aerobic-hiit/
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss (this one is also frm cosgrove)0 -
Yeah, it's just intensity that is different. You can do intervals with doing a slow walk then fast walk or jog, but HIIT would be running as fast as you could.That's interesting that HIIT is interval but intervals not needing to be HIIT.
So, I just did my 1st stage 2 workout. Um, not doing front squat push presses. I just can't get the movement. I actually think even if I got used to it I'd have an issue if I wanted to add weights to the bar because I do in the basement and there is a light on the ceiling that might be to low if I wanted to stay near power rack. I'm just alternating regular squats and shoulder presses instead.
The reverse lunge is a killer but I think it will get good results.
Planks are for the devil! LOL I struggled to do 30 seconds.0 -
workout A in stage 2 is way too short. i got through it in under 45 minutes. i think two exercises from B should be added to A, and maybe the HIIT should be on A days. B is insane though.
I'm having trouble with the squat press. it hurts my wrists to hold the bar and I still can't use the oly, even unweighted. i lose balance up top on my toes and wobble a bit. and i was only using a 40lb bar.
the wood chops don't feel terribly stable either.
@maggie, AMRAP is only stage 1, you're right.0 -
@ wendy : for the toe balance on the squat press, i think shoes make ALL the difference in those type exercises. if you're wearing traditional cross trainers then those could be throwing you off.
i've started wearing these on my lifting days :
http://www.amazon.com/ToeSox-Full-Grip-Pilates-Socks/dp/B000ILEKUM
since i dont want to go barefoot at my gym and i wont be rewarding myself with the fila skeletoes until i reach halfway to my weight loss goal.
plus this way i dont have to carry 2 pairs of shoes with me on my lifting days (i usually do 21 minutes of walk/run hitt on the treadmill or indoor track after i lift).
and can you start with one of those weighted body bar things?0 -
Welcome to stage 2. That sounds like a good plan if you don't have the clearance height for the Push Press, let us know how it goes. I had to watch several videos and try it a few time. When I did A2, I finally got it right. I'm only doing the bar + 5 for 50lbs, my shoulder press weight.
Yeah, it's just intensity that is different. You can do intervals with doing a slow walk then fast walk or jog, but HIIT would be running as fast as you could.That's interesting that HIIT is interval but intervals not needing to be HIIT.
So, I just did my 1st stage 2 workout. Um, not doing front squat push presses. I just can't get the movement. I actually think even if I got used to it I'd have an issue if I wanted to add weights to the bar because I do in the basement and there is a light on the ceiling that might be to low if I wanted to stay near power rack. I'm just alternating regular squats and shoulder presses instead.
The reverse lunge is a killer but I think it will get good results.
Planks are for the devil! LOL I struggled to do 30 seconds.
Speaking of shoes I desperately needs new sneakers but can only afford ONE pair. I was looking at the New Balance shoes, the new "Like barefoot" ones, but they have to be for my cardio days too, though they do recommend running barefoot too LOL don't know if I can pull that off. Meshashesha, I'll look at those shoes and I think that's good advice for Wendy.
I finally did B2 tonight. Upped my weights on everything. Pretty cool breaking 90 on the underhand lat pull. I think I can go a lot heavier on the split squat and reverse lunge though. This time I was really focusing on isolating the muscles. I breezed through the abs. I reintroduced the jacknife for my reverse crunches for the extra challenge. I have I pretty big belly still comparatively, but I can do some ab work LOL. I felt ok doing the intervals. I HATE running. I can do any other kind of cardio you can throw at me, but running HURTS. Thankfully we are only doing 1 minute of our upper speed at a time, and I watch that clock to the second!0 -
Hi everyone. I just finished stage 1 on Saturday and will begin stage 2 on May 1 I gained about 2 lbs during stage 1 and I am hoping that I can lose during 2. I did shrink by 6 inches overall in my measurements so that is definitely a good thing. I will be spending this week with some light calisthenics and jogging/walking but overall just taking it easy. 0
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Just started stage 2 last night and the damn planks kicked my tush. My lower back is super sore. At least I know I worked. Looking forward to being able to do the full 60 seconds on those bad boys. 0
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Just finished my first A workout and I can I just say, wow! That was so much harder than stage 1! I did (wo)man up and use the olympic bar for the squat push press but the last 2 reps were really tough. Everything went pretty well overall, but I was really having to push myself through the last 2 reps in all of them. The wood chop move is a bit odd and I found myself adding in a little hip swagger that wasn't supposed to be there but either way I really felt that in my obliques (hopefully that's the right place to feel that). I also only made through 5 floor push ups before I had to back to an incline but that's okay, i only got to full sets on the floor in my last stage 1 workout.
I think I may cut this stage to 2 workouts a week as I'm already committed to tennis lessons on saturdays starting this week and I don't want sore arms from that to interfere with the lifting. Either way I am super excited for the B workout on thursday!0
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