Stage 2
Replies
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Wow, congrats on the floor push-ups Manic! Now I am even more determined to get on that floor for 3A0
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Awesome job, Manic!! You rock!0
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I did SIX pushups on the floor each time . woohoo woohoo dance dance
Way to Go!!!!!!0 -
Thanks ladies. It hurt like crazy in my shoulders.0
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Mary - Awesome job on the push ups!!
So here are my stats for Stage 2 since I finished it this morning
Workout A
FSPP - 55<60
Step ups - 45<50 (did these on a higher chair than last Stage)
DB row - 10<12
Static Lunge - 10<15
push ups - difficult 10 to easy 10 (realized I was doing these wrong and it was harder the right way)
wood chop - 10<15
plank - 60<60 (did these on my forearms since it's harder than on my hands)
Workout B
Deadlift - 85<105
Split squat - 10<20
Lat pulldown - 50<75
reverse lunge - 10<18
cuban snatch - 8<10
Pike - did this instead of swiss ball crunch (still difficult on some days)
reverse crunch - easy
lateral flexion - awkward
prone cobra - 60<900 -
Are we quickly dying out? This thread is quiet.
I finish out stage 2 tomorrow but I'll go ahead and add Workout A stats.
FSSP 25>35
Step ups 15 on bench level when I would get too tired and start to bend over to pull myself up I would switch to a smaller step
DB one point row 10>15 (still wobbly)
Static Lunge 10>15
pushups bench > 6 on the floor and the rest on bench
plank 30>60 (It went 30, 45, 53, 60 )
woodchop 12.5>17.50 -
Are we quickly dying out? This thread is quiet.
I finish out stage 2 tomorrow but I'll go ahead and add Workout A stats.
FSSP 25>35
Step ups 15 on bench level when I would get too tired and start to bend over to pull myself up I would switch to a smaller step
DB one point row 10>15 (still wobbly)
Static Lunge 10>15
pushups bench > 6 on the floor and the rest on bench
plank 30>60 (It went 30, 45, 53, 60 )
woodchop 12.5>17.5
I do my first B workout today. I haven't even researched any of the moves yet. I do have to say the top of my thighs are mad sore from the A workout. Pretty pumped about that BUT the workout today will be a killer -- esp with the HIIT!0 -
Not dead yet! I'm doing 3A later today0
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Okay, quick question. What the heck is the difference in a Bulgarian split squat and a static lunge with rear foot elevated besides holding the weight at the chest in one and in two hands in the other?0
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Okay, quick question. What the heck is the difference in a Bulgarian split squat and a static lunge with rear foot elevated besides holding the weight at the chest in one and in two hands in the other?
I think it's the height of your resting foot. If you notice in the Bulgarian squat the foot is higher and a deeper squat. You WILL feel the difference :happy: It's a deeper stretch.0 -
Okay, quick question. What the heck is the difference in a Bulgarian split squat and a static lunge with rear foot elevated besides holding the weight at the chest in one and in two hands in the other?
I think it's the height of your resting foot. If you notice in the Bulgarian squat the foot is higher and a deeper squat. You WILL feel the difference :happy: It's a deeper stretch.
Yes, I could really feel a difference in my hip flexors and my legs between the two different moves.0 -
I did Stage 1 twice, I really enjoyed and wanted to keep moving up with weights. I took almost a full week off (I'm impatient) and I'm glad I did. I came back for Stage 2 feeling really strong and rested.
I just did workout A last night and was surprised by how much I enjoyed it! Some of the exercises seemed really wacky when I looked at them in the book, but felt great and challenging when I did them. I’ve had to make a few modifications for working out at home, including one last night that worked better than I expected—I used a resistance band attached to my squat rack (which is very heavily weighted down and secure) for the wood chops. I know the book suggested using a dumbbell and lying on the floor, but the band seemed to work better for me.
My biggest triumph last night was that I did 2 sets of 10 pushups on the ground! When I started Stage 1, I couldn’t even do 1 real pushup!
I don’t post much, but I do check in here from time to time, so once again—thank you all for posting here!0 -
whiskeysister: congrats on the pushups! That's my dream and I'm far from it :laugh:
Did my first B workout today.
The Bulgarian split squats KICKED my *kitten*!!! I think I might like them in a week or two.
My gym does not have a step. We have boxes, bench-height things but not a step like the book uses for a few of the exercises.
Any ideas on how to modify the:
static lunge, read foot elevated (A)
reverse lunge from box with forward reach (B)
wide-grip deadlift from box (B)0 -
whiskeysister: congrats on the pushups! That's my dream and I'm far from it :laugh:
Did my first B workout today.
The Bulgarian split squats KICKED my *kitten*!!! I think I might like them in a week or two.
My gym does not have a step. We have boxes, bench-height things but not a step like the book uses for a few of the exercises.
Any ideas on how to modify the:
static lunge, read foot elevated (A)
reverse lunge from box with forward reach (B)
wide-grip deadlift from box (B)
I just finished my first B. Um....OMG can I just be fat? That sucker was HARD. Again, I'm still confused by the Bulgarian split squats and the static lunge. Yes the BSS's are harder since the box is higher, but essentially, it seems like the static lunge is just an easier version - right?
Also, the reverse crunch was just not hard. I mean, I've worked abs for a long time but I wouldn't go as far as to say they are tougher (or even as tough) of a lot of you ladies so I'm confused by this.
Okay, so to your question. What I would do is stack 2 or 4 45lb plate on the ground and push the up against the wall so they're semi-stable and go from there. I used to do deadlifts off plates all the time so you should at least be fine doing those.0 -
just finished stage 2! and I am beat. I will post in bit must go do my 30D shred .
My gym has a piece of equipment that is flat on the bottom and rounded and semi flexible on top. I have used it before for balance. Anyway, I have used that for the static lunge and even stacked plates against the wall too.0 -
From my research, it appears the main difference between the split squat and the lunge is that the lunge has both legs involved, and in the split squat only the front leg is doing the work. If you notice the pictures in the book in the split squat her foot is resting, and in the lunge she has her toes on the box.
Either way, I hate them both. They are evil.0 -
whiskeysister: congrats on the pushups! That's my dream and I'm far from it :laugh:
Did my first B workout today.
The Bulgarian split squats KICKED my *kitten*!!! I think I might like them in a week or two.
My gym does not have a step. We have boxes, bench-height things but not a step like the book uses for a few of the exercises.
Any ideas on how to modify the:
static lunge, read foot elevated (A)
reverse lunge from box with forward reach (B)
wide-grip deadlift from box (B)
I just finished my first B. Um....OMG can I just be fat? That sucker was HARD. Again, I'm still confused by the Bulgarian split squats and the static lunge. Yes the BSS's are harder since the box is higher, but essentially, it seems like the static lunge is just an easier version - right?
Also, the reverse crunch was just not hard. I mean, I've worked abs for a long time but I wouldn't go as far as to say they are tougher (or even as tough) of a lot of you ladies so I'm confused by this.
Okay, so to your question. What I would do is stack 2 or 4 45lb plate on the ground and push the up against the wall so they're semi-stable and go from there. I used to do deadlifts off plates all the time so you should at least be fine doing those.
Thanks!0 -
Forlife 12 - Another idea - What I do is use the bench at its lowest level for the lunges and such. For the deadlifet, I just don't use a box. This one is ahrd for me anyway with my lower back issues!0
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I posted last night . Where did it go? argh! It was a long post.
Stage 2 COMPLETED
deadlifts 85 pounds (no increase)
bulgarian split squat 10 > 15
underhand grip lat pull 60 > 84 ( couldn't do all 10 at 84 lbs)
reverse lunge 20 > 25 HATE these . so awkward and not sure if I ever did them correctly so my last set I did high step walking lunges.
cuban snatch (((sigh))) 2 > 4 standing
no problem with the crunches or lateral flexion
prone cobra 60 >75
I have been measuring myself and didn't expect a much of a change. After all, this stage was only 2 1/2 weeks. No weight loss (an actual gain) Go to the daily chat thread to read my rant.0 -
Thanks for ideas about what to do without a step :flowerforyou:
The B workout tried out a few new muscles - my triceps are sore and I can feel my obliques too :happy:0 -
Hello All - starting stage 2 on Monday - I was very happy with my numbers from stage one I know this is only a 2 1/2 week stage (I do 3x a week) but I hope I can see at least half the numbers I did in stage one. Cant wait for the challange it looks like its gonna be a good one, cant wait to join you.0
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Hi everyone---
I'm about to start Stage 2 and I had a question about rest days. I know the author says to rest for a "full day" --- which means 24 hrs.... so it should be okay to workout on Sunday at around 2p... then again on Monday around 7p. It meets the 24 hour requirement, but not sure if that's what he really meant.
My gym has changed around their classes for the summer and looks like I can only get in 2 NR workouts per week if I can't do the above....
Thoughts?0 -
Honestly,
That sounds a little too soon. Stage 2 incorporates HIIT. It is challenging. IMHO, you should take more of a rest than that.0 -
Hi all,
I finished Stage 2 last Thurs, but haven't had a time to post my stats...so here goes:
Workout A
FSPP: Bar (45 lbs) to 50 lbs. Not a big increase at all, but it was so hard for me!!
Step up: 26.4 lbs (never increased weights, but did use an extra-high step at the end)
Dumbell 1 pt. row: 15 lbs to 20 lbs
Static lunge: 26.4 lbs (never increased)
Push-up: all reps on the floor, form improved but didn't change anything else
Plank: 60 seconds to 85 seconds
Cable horizontal wood chop: 30 lbs to 50 lbs
Workout B
Wide-grip deadlift: 95 lbs to 110 lbs
Bulgarian split squat: 25 lb plate to 30 lb medicine ball
Underhand grip lat pulldown: 70 lbs to 82.5 lbs
Reverse lunge: 10 lbs to 15 lbs (each hand)
Cuban snatch: 5 lbs to 10 lbs (but that last one was done standing because all the benches were taken--much easier!!)
Swiss ball crunch: 12 lb medicine ball to 15 lb medicine ball
Reverse crunch: 10 reps-20 reps per set
Lateral flexion (did the one on the ball for 2-4): 10 reps to 20 reps per set
Prone cobra: 60 seconds to 90 seconds
I only did the intervals for two of the workouts--otherwise, I just did some cardio on "rest" days
I started out hating this stage, and never saw big weight increases--found FSPP and Cuben snatch really hard the whole time. But my butt and thighs have been sore for a month, thanks to the lunges and squats, no doubt. So I'll be curious to see how I've done when I weigh/measure/take pictures--probably at the end of next week, after the horror of TOM has faded. I don't feel like I've lost any weight though...
Starting Stage 3 tomorrow. See you all there!
Oh, for the person who asked about resting only from one am workout to a pm workout the next day--no, I don't really think that's enough rest. The recovery is as important as the work, so don't short yourself on resting between workouts.
Keep up the great work, all!0 -
Hi all,
I finished Stage 2 last Thurs, but haven't had a time to post my stats...so here goes:
Workout A
FSPP: Bar (45 lbs) to 50 lbs. Not a big increase at all, but it was so hard for me!!
Step up: 26.4 lbs (never increased weights, but did use an extra-high step at the end)
Dumbell 1 pt. row: 15 lbs to 20 lbs
Static lunge: 26.4 lbs (never increased)
Push-up: all reps on the floor, form improved but didn't change anything else
Plank: 60 seconds to 85 seconds
Cable horizontal wood chop: 30 lbs to 50 lbs
Workout B
Wide-grip deadlift: 95 lbs to 110 lbs
Bulgarian split squat: 25 lb plate to 30 lb medicine ball
Underhand grip lat pulldown: 70 lbs to 82.5 lbs
Reverse lunge: 10 lbs to 15 lbs (each hand)
Cuban snatch: 5 lbs to 10 lbs (but that last one was done standing because all the benches were taken--much easier!!)
Swiss ball crunch: 12 lb medicine ball to 15 lb medicine ball
Reverse crunch: 10 reps-20 reps per set
Lateral flexion (did the one on the ball for 2-4): 10 reps to 20 reps per set
Prone cobra: 60 seconds to 90 seconds
I only did the intervals for two of the workouts--otherwise, I just did some cardio on "rest" days
I started out hating this stage, and never saw big weight increases--found FSPP and Cuben snatch really hard the whole time. But my butt and thighs have been sore for a month, thanks to the lunges and squats, no doubt. So I'll be curious to see how I've done when I weigh/measure/take pictures--probably at the end of next week, after the horror of TOM has faded. I don't feel like I've lost any weight though...
Starting Stage 3 tomorrow. See you all there!
Oh, for the person who asked about resting only from one am workout to a pm workout the next day--no, I don't really think that's enough rest. The recovery is as important as the work, so don't short yourself on resting between workouts.
Keep up the great work, all!
How long (approximately) did each of the workouts take (when you include intervals)? I am 2 weeks away (counting a rest week) from doing stage 2, and looking @ the book it seems that workout B would be much longer than workout A because it has extra workouts plus intervals. Although I guess the crunch exercises wouldn't take very long.
Also, did you take a rest week between 1 & 2?
Thanks in advance! Congrats on completing stage 2!0 -
Hi all,
I finished Stage 2 last Thurs, but haven't had a time to post my stats...so here goes:
Workout A
FSPP: Bar (45 lbs) to 50 lbs. Not a big increase at all, but it was so hard for me!!
Step up: 26.4 lbs (never increased weights, but did use an extra-high step at the end)
Dumbell 1 pt. row: 15 lbs to 20 lbs
Static lunge: 26.4 lbs (never increased)
Push-up: all reps on the floor, form improved but didn't change anything else
Plank: 60 seconds to 85 seconds
Cable horizontal wood chop: 30 lbs to 50 lbs
Workout B
Wide-grip deadlift: 95 lbs to 110 lbs
Bulgarian split squat: 25 lb plate to 30 lb medicine ball
Underhand grip lat pulldown: 70 lbs to 82.5 lbs
Reverse lunge: 10 lbs to 15 lbs (each hand)
Cuban snatch: 5 lbs to 10 lbs (but that last one was done standing because all the benches were taken--much easier!!)
Swiss ball crunch: 12 lb medicine ball to 15 lb medicine ball
Reverse crunch: 10 reps-20 reps per set
Lateral flexion (did the one on the ball for 2-4): 10 reps to 20 reps per set
Prone cobra: 60 seconds to 90 seconds
I only did the intervals for two of the workouts--otherwise, I just did some cardio on "rest" days
I started out hating this stage, and never saw big weight increases--found FSPP and Cuben snatch really hard the whole time. But my butt and thighs have been sore for a month, thanks to the lunges and squats, no doubt. So I'll be curious to see how I've done when I weigh/measure/take pictures--probably at the end of next week, after the horror of TOM has faded. I don't feel like I've lost any weight though...
Starting Stage 3 tomorrow. See you all there!
Oh, for the person who asked about resting only from one am workout to a pm workout the next day--no, I don't really think that's enough rest. The recovery is as important as the work, so don't short yourself on resting between workouts.
Keep up the great work, all!
How long (approximately) did each of the workouts take (when you include intervals)? I am 2 weeks away (counting a rest week) from doing stage 2, and looking @ the book it seems that workout B would be much longer than workout A because it has extra workouts plus intervals. Although I guess the crunch exercises wouldn't take very long.
Also, did you take a rest week between 1 & 2?
Thanks in advance! Congrats on completing stage 2!
I did 2 of the Stage 2 workouts last week because I'm on vacation this week (yay!) and needed THIS week to be my rest week. The B workout (the one with intervals) took me about an hour and ten-fifteen minutes.0 -
Off to the Y to start Stage 2 today. Super excited to attempt those front squat push presses! In Stage 1 I went up in weight for the stepups so this time I'm going to increase my step height. I was already doing the static lunges since the lunges in Stage 1 were bothering my right knee so I'm not sure if I'll adjust those. Excited to be here!
Tawnya0 -
Okay, quick question. What the heck is the difference in a Bulgarian split squat and a static lunge with rear foot elevated besides holding the weight at the chest in one and in two hands in the other?
I think it's the height of your resting foot. If you notice in the Bulgarian squat the foot is higher and a deeper squat. You WILL feel the difference :happy: It's a deeper stretch.
I noticed you hold the weight differently too - down by your sides for the lunges, and in front of your chest for the BSS. Not sure what difference that makes, since I just started Stage 2 today, but thought I'd throw it out there.0 -
...My biggest triumph last night was that I did 2 sets of 10 pushups on the ground! When I started Stage 1, I couldn’t even do 1 real pushup!
I don’t post much, but I do check in here from time to time, so once again—thank you all for posting here!
Congratulations WhiskeySister!!! That's an awesome accomplishment!
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Hi everyone---
I'm about to start Stage 2 and I had a question about rest days. I know the author says to rest for a "full day" --- which means 24 hrs.... so it should be okay to workout on Sunday at around 2p... then again on Monday around 7p. It meets the 24 hour requirement, but not sure if that's what he really meant.
My gym has changed around their classes for the summer and looks like I can only get in 2 NR workouts per week if I can't do the above....
Thoughts?
I think 24 hours is too little rest too. I think by a full rest day, he meant to skip a full calendar day in between lifting workouts, which is more like 36-48 hours rest, at least. In your shoes, I'd just go for NROLFW 2x/week if that's all that fits with enough rest in between.0
This discussion has been closed.