Stage 2
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Did workout a today. Because of the original two week break between a and b I'll be terming this 1A
I am getting a serious pain in my right knee when I go past parallel doing the squat. Like it feels as if it's about to snap. I stopped pushing lower and stood side on to watch myself but couldn't see what I was doing wrong. I also can't seem to hold the bar in the right position while doing the push. Very awkward move.
Step ups I can do. Two of the risers have gone missing so upped my weights to 16kg bells.
I flat out cannot do the dumbbell one point row. Can't do it. Even trying to do the balance with no weights I kept tipping over. This is where I think the program really disadvantages bigger women. I ended up doing them with my toe touching the floor.
Static lunge was easier though balance again. I had to reset after every second or third lunge.
Push ups I'm about half on the stepper bench (with one riser) and half on a weights bench.
Plank I got to the full 60 seconds! For both! Really focused on my *kitten* too. It was nice and flat.
Wood hop I accidental triped my weight! Can do it with a struggle so will stay there.0 -
Hi all! I'm going to be starting stage 2 really soon. I was wondering if anyone had a good substitution for the front squat/push press? I was practicing it the other day, and it really was straining a wrist injury I've been babying the past year. I am thinking I don't want to risk reinjury.
Any ideas?
you can do a squat push press with dumbbells or kettle bells which should relieve some of the strain on the wrist. its a slightly different body position, but the only thing I have found that is close0 -
Hi all! I'm going to be starting stage 2 really soon. I was wondering if anyone had a good substitution for the front squat/push press? I was practicing it the other day, and it really was straining a wrist injury I've been babying the past year. I am thinking I don't want to risk reinjury.
Any ideas?
you can do a squat push press with dumbbells or kettle bells which should relieve some of the strain on the wrist. its a slightly different body position, but the only thing I have found that is close
That's exactly what I ended up doing! It was really frustrating. I normally do a DB shoulder press with 15lb DBs, but had to drop down to 8 for this. I think it was more the squat than the press. I still am doing extremely low weight on my squats, but I'm going down all the way, which I think is probably more important. Still, lowering my weight drives me crazy.
Stage 2 definitely takes things up a notch! I enjoyed workout A.0 -
I just put together a blog post on my Phase 2 final results with some new progress photos. If you're curious how far 2 phases of this program can get you, here's some solid proof that it's pretty far! And I haven't lost a single pound in between the photos.
http://www.myfitnesspal.com/blog/00trayn0 -
I reserve the right to retract the following statement at a later date . :bigsmile: While the B workout kicked my butt, I enjoyed feeling the burn and increased heart rate.
HIIT was a disappointment. I could not go any faster than 3.6 on the treadmill. My legs were jello-O at that point. The HR monitor on the machine said my HR stayed above 130 the entire time.0 -
00trayn, that is great progress! you can really tell how much more slim and toned you are all over, you look great! thanks for posting, that really helps keep me motivated even though I don't see the scale moving!0
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I just finished 1B. Enjoyed it a lot more this time. I really need to up my weights though, I'm not lifting heavy enough.
I did the Cuban snatches correctly today. Started with 5kg. Almost died. Dropped to 2kg and struggled. Felt like such a weakling with those teeny, tiny weights but I couldn't do more!
For the Bulgarian squat what do people do for the weight? I've been grabbing a 10kg plate and doing the squat with that(though it feels more like a lunge to be honest) I need to up it, but the next option is 20kg. Which is doubling my weight. Not sure if I could do that.0 -
I had that same problem with the plates, the ones at my gym go from 10 lbs to 25 so I've been using a single dumbbell. I just realized this week I had been doing those incorrectly and man oh man did I feel it with a 20 lb dumbbell!0
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What were you doing wrong? I've watched videos and feel like I'm doing it right but I'm paranoid.0
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I just finished 1B. Enjoyed it a lot more this time. I really need to up my weights though, I'm not lifting heavy enough.
I did the Cuban snatches correctly today. Started with 5kg. Almost died. Dropped to 2kg and struggled. Felt like such a weakling with those teeny, tiny weights but I couldn't do more!
For the Bulgarian squat what do people do for the weight? I've been grabbing a 10kg plate and doing the squat with that(though it feels more like a lunge to be honest) I need to up it, but the next option is 20kg. Which is doubling my weight. Not sure if I could do that.
For all those weighted squats, lunges, and step up type exercises, I hold kettlebells in each hand. My gym has pairs of kettlebells from 5lbs up to 40 lbs (it has singles up to 60 lbs) in 5 lb increments. I find it works really well and they're really easy to hold on to. And it helps with balance since you have something in either hand, instead of trying to hold something in front of you.0 -
Hi all,
I started Stage 2 on Thursday--I'll do workout B for the first time tomorrow (eeek). I've been going over and over the exercises to try to memorize them, but they do seem complex. 1A was definitely disconcerting after getting so familiar with Stage 1. The FSPP was awkward at first and hard on my weak left shoulder the whole time, and the lunges were killers. But, I felt sore (still do) afterwards, which I never did during Stage 1. So I took that as a good sign--that I was working muscles I don't use as much or something.
Not looking forward to the length of the B--like others (I read this whole thread, so helpful) I may move the intervals to the A workout. We'll see!0 -
Question - since there are only 3 workouts a week, do you guys think it's okay to do HIIT after each of them? I mean, it's only 15 mins...and yes, I'm exhausted after the workouts, but an extra HIIT shouldn't hurt anything, will it?0
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MrsRip, I did HIIT after A workout Wednesday. I was able to do it far better after A than B!:frown:0
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So just finished my first B workout. Questions...
Lateral flexion--can someone please explain these to me? Felt like they were doing a big NADA. Any substitutions?
Cuban snatch--not a question, just a whine about the fact that it was embarrassing fumbling with the bench, then progressively going down from 10 to 8 to 5 lb dumbells (!). Oh yeah, and having to stop in the middle to watch a YouTube video to see how to do them correctly.
The lunges were ok--I think I need to use heavier dumbells though--the forward reach felt like nothing.
Bulgarian split squat (ouch!)--kept readjusting my distance from the step. I need to go back to the book and look at form for this.
Overall, felt totally awkward, annoyed at all the set-up required, and probably didn't take enough rest between sets.
I loved the intervals though--probably because I knew what I was doing!0 -
@MrsRip...re: HIIT after each w/o--I think in the book he says that Alwyn never includes intervals in every workout, only every other workout. But, honestly, I don't think it's a big deal. I did HIIT after every w/o in stage 1. I suppose if your goal is purely to increase strength, you wouldn't want to do anything that exhausts your muscles more than the prescribed workout does, but if you're working on more all-around gains (and losses) seems fine.0
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What were you doing wrong? I've watched videos and feel like I'm doing it right but I'm paranoid.
I had my back foot placement wrong, I was balancing on my toe instead placing the top of my foot on the step. Good thing I realized it seemed too similar to the lunge and looked at it again
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I am still extremely sore. The good thing it's only noticeable when I get up and down and not an ongoing ache.
I despise doing the reverse lunge. It feels awkward.
The Bulgarian split squat I feel very confident. Although, I have to reset my balance a few times , I can definitely feel that deep stretch. I was made paranoid (LOL) by a previous comment . On you tube Lou has several exercises and the BSS is one of them if anyone has any concerns.0 -
I had my back foot placement wrong, I was balancing on my toe instead placing the top of my foot on the step. Good thing I realized it seemed too similar to the lunge and looked at it again
Gosh damn it. Guess what I need to change?
Sadly my proxy gym doesn't have kettlebells.0 -
Starting this today. I'm actually kinda scared cause my gym is so small and there seems to be some awkward moves. I like this thread...makes it a little less scary.0
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Ugh...Cuban snatches...I cannot seem to progress from 10 lbs! I attempted 15 lbs this morning and was lucky to get two...barely!
I did, however, increase my weight with the deads and lat pulldowns by 10 lbs.
Just two more workouts and I'm done with Stage 2, but I'll be taking a 3 week break before starting Stage 3. I'm going home for 10 days to see my family. I'll get plenty of unorganized lifting, since I do have three grandbabies I plan on picking up as much as possible. 
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workout 2A completed. It was worse the 2nd time around LOL. Maybe because I upped most of the weights.As usual, I left my book in the car so forgive me if I get the names wrong .
squat shoulder press 35 lbs > 45 lbs
pushup still at bench level
static lunge 10 lbs > 20 lbs
step ups 24 lbs > 30 lbs (bench level)
dumb bell one point row 20 lbs down to 16 so I could work on my balance. still wobbly
wood chop 12.5 lbs I tried 17.5 pounds but my form is not that great. It's hard to keep arms straight with 17.5 pounds.
plank 60 seconds!!!0 -
I did workout B today for the first time. Holy smokes! I gotta feeling I'm going to be pretty sore tomorrow!0
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I did workout B today for the first time. Holy smokes! I gotta feeling I'm going to be pretty sore tomorrow!
YEP! but it is great and awesome to know. :happy:0 -
Still having knee issues when doing the squat/push. It's only when I go *kitten* to grass it starts hurting.
Did rest my foot against the weight bench doing the one point row. Even that was a struggle! This program isn't made for people without a strong base level of fitness IMO. It's especially harder for obese people with what they require.0 -
Lozze - we do that balance move in yoga and my instructor tells everyone to put their toe on the ground if it's too difficult to balance and that it still works just as good as having your leg in the air.0
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Well, after my second A workout yesterday I can say a) I feel slightly more confident in the moves but I doubt I'll ever like the FSPP and b) it's a really hard workout!
I'm looking forward to B tomorrow, trying to do better on the side flexions and Cuban snatch moves...
I'm enjoying the DOMS, I must say!0 -
2B finished. sipping my protein and feeling the soreness creep in.
I only had to open the book a couple times to make sure I was doing the moves correctly. The reverse lunge was not as awkward this time around. Maybe because I increased the height on the step?
This stage is hard but I feel like I am doing more. I know I'm working more muscles this time around. I can FEEL it.0 -
3B finished today - I was totally dragging butt!! I've got to try to get my interval workout in this afternoon.
Deadlift - 95 lbs
split squat - 18 lbs
pulldown - 65 lbs
reverse lunge - 15 lbs
cuban - 10 lbs0 -
YAY - got my intervals in over lunch break.0
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Does anyone do their FSPP with dumbbells instead of a barbell? I'm thinking it could be a good way to make sure I'm strengthening my left shoulder and not using my right to compensate for the weaker left. What do you think?0
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