Stage 2

LHann360

Hi Ladies, I finished workout B for the first time. I really enjoyed it ...much more than A. I had a really hard time with the front squat push press in A. The bar ( 45lbs. ) is so long, it was awkward to push up and keep my balance. And I'm not a small person, so I can only imagine someone shorter than me pushing it up over their head.:noway: Did you use the olympic bar or use something smaller/ lighter? I could only find a curl bar available...I may use that with weights on it.

second...did you try to do the deadlifts on the box with the last weight you ended with on regular deadlifts in Stage one ?? I thought it was reasonable to do that, but being those few inches on the box made it harder to lift it. I finished stage one at 105lbs. but started stage 2 on the box at 85lbs.

thanks for your input, I'm excited to start the second round of A tomorrow.

bluiz13

i didnt get out to the gym last night to start stage 2 so i'm going to split the workout tonight before and after my spin class so i can stay on schedule and get workout B done on saturday.....denise

deninevi

Hi Ladies, I finished workout B for the first time. I really enjoyed it ...much more than A. I had a really hard time with the front squat push press in A. The bar ( 45lbs. ) is so long, it was awkward to push up and keep my balance. And I'm not a small person, so I can only imagine someone shorter than me pushing it up over their head.:noway: Did you use the olympic bar or use something smaller/ lighter? I could only find a curl bar available...I may use that with weights on it.

second...did you try to do the deadlifts on the box with the last weight you ended with on regular deadlifts in Stage one ?? I thought it was reasonable to do that, but being those few inches on the box made it harder to lift it. I finished stage one at 105lbs. but started stage 2 on the box at 85lbs.

thanks for your input, I'm excited to start the second round of A tomorrow.

I used just the oly bar for front squat /push press and then put some weight on when i was ready-right now I'm at 70lbs. and I'm in stage 4-I don't see moving up too much soon on this one. You can also used DBs and try that way. Deadlift from a box-first I went down a bit -finished stage 1 at 155lbs, started stage 2 at 135lbs. and then I went back up to 155lbs. on work out B2. It was harder with the wide grip and the box. Good luck!

aripak

I finished workout A from Stage 2 yesterday and I was surprised how it wiped me out! I'm loving the new routine. I feel a little awkward doing the wood chop still. I've started doing the step-ups in the squat rack so I can use the Olympic bar w/o fear of hurting anybody...or myself!

bluiz13

okay i started stage 2 last night...
the front squat push press is very awkward...i did it with just the bar (45lbs) last night just so i could work on my form...i think i can move up on the weight next time, i just really dont like the way the bar feels with my wrists bent backwards....

the dumbbell row was shaky for me as my balance sucks and the further down i leaned the more the movement hurt my back...so i was not perfectly "Level" like the book shows....i'll work on that one more next time as well

the cable horizontal wood chop was a first for me...it is also a move i will have to really work hard on to keep my form right....

suggestions, thoughts, opinions???

bluiz13

i think i'm using the oly bar but it is very long at my gym....did anyone try anything different and how did it work out??

Hi Ladies, I finished workout B for the first time. I really enjoyed it ...much more than A. I had a really hard time with the front squat push press in A. The bar ( 45lbs. ) is so long, it was awkward to push up and keep my balance. And I'm not a small person, so I can only imagine someone shorter than me pushing it up over their head.:noway: Did you use the olympic bar or use something smaller/ lighter? I could only find a curl bar available...I may use that with weights on it.

second...did you try to do the deadlifts on the box with the last weight you ended with on regular deadlifts in Stage one ?? I thought it was reasonable to do that, but being those few inches on the box made it harder to lift it. I finished stage one at 105lbs. but started stage 2 on the box at 85lbs.

thanks for your input, I'm excited to start the second round of A tomorrow.

I used just the oly bar for front squat /push press and then put some weight on when i was ready-right now I'm at 70lbs. and I'm in stage 4-I don't see moving up too much soon on this one. You can also used DBs and try that way. Deadlift from a box-first I went down a bit -finished stage 1 at 155lbs, started stage 2 at 135lbs. and then I went back up to 155lbs. on work out B2. It was harder with the wide grip and the box. Good luck!

aregensb

Any ideas for doing the front squat push press with a Smith squat rack? There's really no place in my gym to put the bar at shoulder height, and I'm thinking that doing the movement will be difficult within the confines of the Smith squat rack...

Beeps2011

aregen, I have NO ideas for you, but you might find "videos" at bodybuilding.com or JP forums that might help you with your accommodation. (Or there's always "google".)

ruststar

Any ideas for doing the front squat push press with a Smith squat rack? There's really no place in my gym to put the bar at shoulder height, and I'm thinking that doing the movement will be difficult within the confines of the Smith squat rack...

At my gym I have to stalk the squat rack to get into it, and sometimes I just have to find an alternative. There are also smaller barbells available and I just take a 60-pounder and find a spot to do them seperately. It's limited to how much I can lift up to my shoulders straight from the ground (60 pounds is the upper limit, 70 almost made me keel over), but it works whe the squat rack isn't available. I've also seen guys doing a squat/push press with dumbbells, basically a cuban snatch with two arms, and I can't see why that wouldn't work as well.

agthorn

I just started stage 2 with the A workout yesterday. The static lunges were killer!

I did the squat/push press with a 50lb (fixed) barbell. My gym has a rack of them ranging from 30lbs to I think 100lbs in 10lb increments. I don't have any trouble cleaning 50lbs up to my chest and I don't have to wait around for the squat rack. I really liked the squat/push press because I feel like I have a better range of motion and can go down farther in the squat when the bar is in front.

Question - I can tell from the book that the static lunge has your back foot up on the toes, whereas the split squat has the top of your foot on the bench, but other than that they look like exactly the same move? Am I missing something here?

deninevi

Question - I can tell from the book that the static lunge has your back foot up on the toes, whereas the split squat has the top of your foot on the bench, but other than that they look like exactly the same move? Am I missing something here?

That is the only difference between the two! But I feel the quads working so much more on the Bulgarian split squat than the Static lunge with rear foot up. Also, the platform you put the instep of your foot on the split squat is higher. I guess you can go higher on the static lunge too, but I noticed for me in order to have my foot on toes on the static lunge , I have to use a lower platform than what I use for split squat.

lemonadem

I love this forum group because everything I was thinking while starting stage 2 last night is something else has said... good to know I'm not alone!

Static Lunges are killer, I agree. I think I love them already

I hated the Squat/Press. It felt awkward, and I felt off balance, which I know should get better in time... but I felt so weak only squating 65pd after stage one when I hit a max of 175. No way I'd be able to press that though, 65 was rough for me.

I'm excited for the B workout.. I've heard more than one person say they liked it better??

bluiz13

i'm heading to the gym tonight to do workout A for the 2nd time....i have had to drop to 2 times a week for the weight training due to 3 days of running for my 1/2 marathon and 1 night of spin...i just can't squeeze the "extra" 3rd day of lifting into my schedule - i used to do it the night i have spin but stage 2 workouts, especially B take a bit longer and i dont have the time and dont want to split the workout before and then after spin class.....


anyway, i'm looking forward to lifting tonight and plan on asking one of the muscle guys at the Y to confirm i'm doing the squat press right...it just feels very awkward so i want to get it right for the most affect on my body...

have a good day lifters...
denise

kkauz42

Hi Ladies! I am starting stage 2 on Monday! I am SUPER excited about it! I'm excited to go on to different lifts. It will probably be a good idea for me to bring my book to the gym too just to make sure I am doing the correct lift!

Oh and an older post confused me about the order of the lifts....i just want to make sure I am doing this right. I'll use Exercise 2A as an example.

The exercises in 2A are
A- front squat/push press

B1-Step-up
B2- Dumbbell one point row

C1-Static Lunch
C2- Push up

D1- Plank
D2-Wood chop

My question is this. Do you do the 2 sets of 10 of the squats/push press then move on the Step-up and Dumbbell row as a super set (alternating set) and do both of those sets then move to C1 and C2 etc. OR do you do one set of squats then go through B, C, and D as alternating sets one time through and then start back at the top to complete the 2 sets of each? Sorry if that is confusing.

deekaydee

Your first example is how it should be done.... 1st set of front squat/push press, rest, 2nd set of front squat/push press. Then B1/B2, B1/B2, then C1/C2, C1/C2, etc.



Edit to add: obviously, resting in between each set.

kkauz42

Your first example is how it should be done.... 1st set of front squat/push press, rest, 2nd set of front squat/push press. Then B1/B2, B1/B2, then C1/C2, C1/C2, etc.



Edit to add: obviously, resting in between each set.

Thank you so much! I thought I was doing it right and then I started to second guess myself!

aregensb

Hi everyone!

I started Stage 2 yesterday and let's just say it was pretty intense. It felt a lot more difficult to me than Stage 1. I think that perhaps it was because I took a 2 week break (1 week was the recommended break, the 2nd week was because I had a bad cold) and ate very badly during the holidays.

Those static lunges with the rear foot elevated are KILLER. The second Plank also really tired me out. However, I'm pretty pleased with how wiped out I felt afterwards. It's nice to get back in the gym!

agthorn

Hi everyone!

I started Stage 2 yesterday and let's just say it was pretty intense. It felt a lot more difficult to me than Stage 1. I think that perhaps it was because I took a 2 week break (1 week was the recommended break, the 2nd week was because I had a bad cold) and ate very badly during the holidays.

Those static lunges with the rear foot elevated are KILLER. The second Plank also really tired me out. However, I'm pretty pleased with how wiped out I felt afterwards. It's nice to get back in the gym!

I DIDN'T take a break between stage 1 and 2 and it felt killer to me too. I have pretty good abs so I was mostly okay with the planks, but the lunges were definitely making my legs wobbly by the end. I'm looking forward to seeing how the B workout is tomorrow!

Beeps2011

I don't think I will take a break between Stage 1 and Stage 2, either. I have a "forced" break Feb 29 - Mar 10 (for a vacation in Hawaii, YAY!), so I want to be well into Stage 3 by then....and depending on what "equipment" the gym at our resort has, I might just drop back and do Stage 1 stuff while I'm away.

I think I will incorporate the breaks after Stage 3, 4, and 5, though - because I'll have a better idea of my "progress" by that time.

kkauz42

Hey ladies, I have a question! Are any of you eating at your maintenance level? I am eating at the 300 calorie deficit but I have been hungry toward the afternoon and even after dinner. I think I am going to have to up my intake to maintenance level.

aregensb

I still want to lose some fat weight, so I did the calculation in the book based on a 145lb body weight (I'm 5'9" and at about ~165lbs). I eat about 2000 calories every day and about 2300 on workout days (usually a banana and a protein drink will help me hit the difference). On some days, I'm below my calorie count and sometimes I'm a little above.

agthorn

I guess this is technically a stage 2 question, though I was reminded about it when I was skimming the stage 1 thread.

Shoes - I know flat soled is better for lifting. But has anyone done the intervals in flat-soled shoes? Is it okay? (I do them on an elliptical) I don't want to have to bring two pairs of sneakers to the gym and change midway through. I've currently just been wearing my older running shoes, since I figure the padding is probably pretty compressed after two years.

Beeps2011

I tell you this, I'll be GLAD when I'm done with the 12- and 10- rep situation of Stage 1. TOO MANY REPS!! lol

ROCK ON LADIES!

deninevi

I guess this is technically a stage 2 question, though I was reminded about it when I was skimming the stage 1 thread.

Shoes - I know flat soled is better for lifting. But has anyone done the intervals in flat-soled shoes? Is it okay? (I do them on an elliptical) I don't want to have to bring two pairs of sneakers to the gym and change midway through. I've currently just been wearing my older running shoes, since I figure the padding is probably pretty compressed after two years.

I did the intervals in Converse once and never again! My shins were hurting the whole time and that doesn't happen with running shoes. You can just take your shoes off on the big lifts and do them in your socks. I do that when I start loosing my balance on one point rows or go for big # on the deads. Also, a lot better with my squats that way. Now I do cardio on the non lifting days and just wear my flat shoes for lifting.

Beeps2011

I'm going to be walking around the gym with an entire BASKET full of stuff....different shoes, clipboard, timer, inhaler, gym pass, layers of clothing, blah, blah, blah.

I'll be the "crazy bag lady" of the YMCA....so be it!

(Now, I still have to go get my converse, but I'm going to...I really think my form is suffering with cross-trainers...)

kkauz42

I still want to lose some fat weight, so I did the calculation in the book based on a 145lb body weight (I'm 5'9" and at about ~165lbs). I eat about 2000 calories every day and about 2300 on workout days (usually a banana and a protein drink will help me hit the difference). On some days, I'm below my calorie count and sometimes I'm a little above.

I have used the calculations from the book too but I am just SO hungry! I think I'm going to try the maintenance for a month and see how I do/feel.

jarrettd

I'm ready to fire up on Stage 2 Thursday night. I didn't do the special workouts at the end of stage 1, due to nursing a slight strain in my lower back.

Were these essential workouts, do you think, or just "look how far you've come" lessons?

agthorn

I'm ready to fire up on Stage 2 Thursday night. I didn't do the special workouts at the end of stage 1, due to nursing a slight strain in my lower back.

Were these essential workouts, do you think, or just "look how far you've come" lessons?

I think it's just "look how far you've come" - I didn't do them either.

Beeps2011

I agree. If you plan on doing the whole program, regardless, then I don't think you need the "special" work-outs at the end of Stage 1....because the proof will be in the pudding at the end of Stage 7 that you've gained "strength".

I won't be doing the special work-outs at the end of Stage 1 and I won't be taking a break between Stages 1 and 2.

kkauz42

I Just did workout A on stage 2, I like it!! I think I like the static lunges better than the other ones, my balance is better haha! I however am NOT very good at the 1 point row! Tomorrow will just be some light cardio (elliptical or something) then I'm sure I'll be killed in stage 2.