Stage 2
Replies
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Just started Stage 2, did 1A on Monday, 1B today....
Question for you - how different do the lunges & split squats feel? They look pretty similar to me, I really don't like the lunges (hurt my knee), wondering if I'm going to have the same issue with the split squats.
I asked that a couple of weeks ago. With the split squat, your rear leg is high (I use a weight bench) and when lower yourself into the lunge, your rear foot should be flat (upside down, but flat).0 -
Doing workout B today. Can't wait!0
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Just started Stage 2, did 1A on Monday, 1B today....
Question for you - how different do the lunges & split squats feel? They look pretty similar to me, I really don't like the lunges (hurt my knee), wondering if I'm going to have the same issue with the split squats.
I asked that a couple of weeks ago. With the split squat, your rear leg is high (I use a weight bench) and when lower yourself into the lunge, your rear foot should be flat (upside down, but flat).
I wonder about that too. I think the height in the split squat makes a difference also. I was never quite able to get my foot right in the split squat. I would lose my balance when it was upside down and flat. I am finishing stage 2 today but I think that I may do another week of it so that my off week will coincide with my vacation. Yay - more split squats for me LOL0 -
Just started Stage 2, did 1A on Monday, 1B today....
Question for you - how different do the lunges & split squats feel? They look pretty similar to me, I really don't like the lunges (hurt my knee), wondering if I'm going to have the same issue with the split squats.
The elevated static lunges do feel different than the split squats for me, but if you have knee issues the split squat might have the same problem. You're holding the weight differently too, so the split squat requires a lot more balance.0 -
I wonder about that too. I think the height in the split squat makes a difference also. I was never quite able to get my foot right in the split squat. I would lose my balance when it was upside down and flat. I am finishing stage 2 today but I think that I may do another week of it so that my off week will coincide with my vacation. Yay - more split squats for me LOL
For help with balance on the split squats, I take my shoes off, and it's made a WORLD of difference.
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I officially finished Stage 2 today! And felt on top of the world after today's workout. I increased weight on every move, and hit 100 lb. on my underhand lat pulldowns.
deadlift (not from box): 95 lb. --> 110 lb.
bulgarian split squat: 10 lb. --> 20 lb.
underhand lat pulldown: 85 lb. --> 100 lb.
reverse lunge forward reach (from step): 15 lb. --> 30 lb.
dumbbell prone cuban snatch: 10 lb. --> 25 lb.
swiss ball crunch: 10 lb. chest --> 20 lb. chest
reverse crunch & hanna flexion 2: N/A
prone cobra: 60 sec. (x2) --> 90 sec. (x2)
Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!! 0 -
Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!!
Excellent feeling!! Well done!0 -
Congratulations! Awesome Stage 2 finish... dumbell prone cuban snatch (This makes me laugh every time I say it) - 25 lbs! You rock. Is that (2) 25 pld dumbells or (2) 12.5 pld? Either way - Fantastic! I am struggling with 2 - 5 lb weights.I officially finished Stage 2 today! And felt on top of the world after today's workout. I increased weight on every move, and hit 100 lb. on my underhand lat pulldowns.
deadlift (not from box): 95 lb. --> 110 lb.
bulgarian split squat: 10 lb. --> 20 lb.
underhand lat pulldown: 85 lb. --> 100 lb.
reverse lunge forward reach (from step): 15 lb. --> 30 lb.
dumbbell prone cuban snatch: 10 lb. --> 25 lb.
swiss ball crunch: 10 lb. chest --> 20 lb. chest
reverse crunch & hanna flexion 2: N/A
prone cobra: 60 sec. (x2) --> 90 sec. (x2)
Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!!0 -
Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!!
Awesome! :laugh: :laugh: :laugh:
I just finished 4B so I'll see you in Stage 3!0 -
Finished 4B today!
deadlift: 95 lb. --> 105 lb.
bulgarian split squat: 8 lb. --> 12 lb. kettlebell (10 each leg for each set)
underhand lat pulldown: 60 lb. --> 70 lb. (grunting out the last few and it raises me off my *kitten* too)
Just did regular lunges instead of reverse lunge
dumbbell prone cuban snatch: 24 (12 each hand) lb. --> 30 lb. (15 each hand). BICEPS SCREAMING.
swiss ball crunch: 15 lb. chest --> 15 lb. overhead; 15 per set
reverse crunch: 10 --> 15 per set (too easy)
swiss-ball side crunch: 10 each set per set --> 15 per set (want to throw up)
prone cobra: 60 sec. (x2) --> 60 sec. + 90 sec. (shaking all over!)
Hoping to start Stage 3 without a rest because I'll be taking a few weeks off in July. I think it should be okay since I also did most of Stage 2 with only 2 workouts per week. I'll be careful to listen to my body though.0 -
Finished 4B today!
deadlift: 95 lb. --> 105 lb.
bulgarian split squat: 8 lb. --> 12 lb. kettlebell (10 each leg for each set)
underhand lat pulldown: 60 lb. --> 70 lb. (grunting out the last few and it raises me off my *kitten* too)
Just did regular lunges instead of reverse lunge
dumbbell prone cuban snatch: 24 (12 each hand) lb. --> 30 lb. (15 each hand). BICEPS SCREAMING.
swiss ball crunch: 15 lb. chest --> 15 lb. overhead; 15 per set
reverse crunch: 10 --> 15 per set (too easy)
swiss-ball side crunch: 10 each set per set --> 15 per set (want to throw up)
prone cobra: 60 sec. (x2) --> 60 sec. + 90 sec. (shaking all over!)
Hoping to start Stage 3 without a rest because I'll be taking a few weeks off in July. I think it should be okay since I also did most of Stage 2 with only 2 workouts per week. I'll be careful to listen to my body though.
Awesome job!!!
I'll be behind you for Stage 3 though. I'm on vacation next week and the week after, so I'm taking a 2-week rest between stages. Maybe we'll meet again in Stage 4? 0 -
Congratulations! Awesome Stage 2 finish... dumbell prone cuban snatch (This makes me laugh every time I say it) - 25 lbs! You rock. Is that (2) 25 pld dumbells or (2) 12.5 pld? Either way - Fantastic! I am struggling with 2 - 5 lb weights.
Thanks. My cuban snatches are total weight. I started with 5 lb. in each hand (and that was HARD!) and ended with 12.5 lb. in each hand, which was still HARD! 
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Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!!
Excellent feeling!! Well done!
Best feeling ever! 0 -
Done done done with Stage 2. Hooray!
Final results:
Deadlift f/box: 135 lbs to150 lbs. (I also did 3 reps of 160 today, but I won't count those)
Split Squats: 60 lbs. to 60 lbs.-struggled with my balance on these. Getting better!
Underhand Lat pulldowns: 110 lbs to 115 lbs.
Reverse Lunges f/box: 40 lbs. to 40 lbs.-another balance issue for me.
Prone Cuban Snatch: 15 lbs (two 7.5 lb. dumbbells) to 25 lbs. (two 12.5 lb. dumbbells)
Swiss Ball Crunches: 10 lb. weight overhead to 25 lb. weight overhead
Reverse Crunches: 20 on the floor to 14 on incline
Lateral Flexions: 10 on each side to 25 Hanna Flexions on each side-I really like those things!
Prone Cobras: 60 sec. to 100 sec. today.
Went to the shake place & weighed in today (I know I shouldn't have went after working out, but whatever). According to my last recorded weigh in there (Apr. 26th), I've gained 3.4 lbs., but my lean muscle mass went from 102.6 lbs. to 105.6 lbs. which made me very happy to see that the weight I've gained has been almost all muscle. I'm taking a week off from weights (maybe a little more) and I'm interested to see what will happen when I go full board cardio again. Congrats to all you finishers today. It feels so good to have another Stage under our belts, right?0 -
Nice job, karensoxfan, forlife12 and mstawnya! Congrats on getting another stage accomplished.
I did my first B workout today and boy some of these exercises feel AWK-WARD! The cuban snatch...not a fan. Wow!
A couple of questions...The lat machine at my old gym increased at every 10 lbs and had smaller weights to add for smaller incremental increases, do you think this is because it catered to women? The lat machine at my new gym is 15 lbs (!!) increments. I'm doing 60 and feel like I could do 65 and maybe 70, but no way could I jump to 75 lbs.
Also, how tall of a step are you using for the split squats? Is using a weight bench too tall, you think?0 -
Nice job, karensoxfan, forlife12 and mstawnya! Congrats on getting another stage accomplished.
I did my first B workout today and boy some of these exercises feel AWK-WARD! The cuban snatch...not a fan. Wow!
A couple of questions...The lat machine at my old gym increased at every 10 lbs and had smaller weights to add for smaller incremental increases, do you think this is because it catered to women? The lat machine at my new gym is 15 lbs (!!) increments. I'm doing 60 and feel like I could do 65 and maybe 70, but no way could I jump to 75 lbs.
Also, how tall of a step are you using for the split squats? Is using a weight bench too tall, you think?
Thanks.
I agree those cuban snatches are just weird, and so much harder than they look, but you definitely feel them. Hang in there.
Lat machine - the one in my gym increases by 15 lb. too, but there are two 5-lb. add-ons at the top that you can add to the stack if you want to go up by 5 lb. increments. There are also loose 2.5 lb. add-on plates all over that you can add to the stack too.
For split squats, unless you're very short, I think a weight bench is perfect height. That's what I used (and I'm 5'5"). Taking off my shoes for these was the best thing ever for them though. It made balancing a lot easier. I only wish the same was true for 1-point rows. Doing those shoe-less was even harder to balance.0 -
Done done done with Stage 2. Hooray!
Final results:
Deadlift f/box: 135 lbs to150 lbs. (I also did 3 reps of 160 today, but I won't count those)
Split Squats: 60 lbs. to 60 lbs.-struggled with my balance on these. Getting better!
Underhand Lat pulldowns: 110 lbs to 115 lbs.
Reverse Lunges f/box: 40 lbs. to 40 lbs.-another balance issue for me.
Prone Cuban Snatch: 15 lbs (two 7.5 lb. dumbbells) to 25 lbs. (two 12.5 lb. dumbbells)
Swiss Ball Crunches: 10 lb. weight overhead to 25 lb. weight overhead
Reverse Crunches: 20 on the floor to 14 on incline
Lateral Flexions: 10 on each side to 25 Hanna Flexions on each side-I really like those things!
Prone Cobras: 60 sec. to 100 sec. today.
You already know I think you're a rock star. So here's my question for you. HOW on earth are you able to hold 60 lb. to your chest for split squats? Or are you using a barbell for them? (which I guess would also make it a lot harder to balance, lol!).0 -
Done done done with Stage 2. Hooray!
Final results:
Deadlift f/box: 135 lbs to150 lbs. (I also did 3 reps of 160 today, but I won't count those)
Split Squats: 60 lbs. to 60 lbs.-struggled with my balance on these. Getting better!
Underhand Lat pulldowns: 110 lbs to 115 lbs.
Reverse Lunges f/box: 40 lbs. to 40 lbs.-another balance issue for me.
Prone Cuban Snatch: 15 lbs (two 7.5 lb. dumbbells) to 25 lbs. (two 12.5 lb. dumbbells)
Swiss Ball Crunches: 10 lb. weight overhead to 25 lb. weight overhead
Reverse Crunches: 20 on the floor to 14 on incline
Lateral Flexions: 10 on each side to 25 Hanna Flexions on each side-I really like those things!
Prone Cobras: 60 sec. to 100 sec. today.
You already know I think you're a rock star. So here's my question for you. HOW on earth are you able to hold 60 lb. to your chest for split squats? Or are you using a barbell for them? (which I guess would also make it a lot harder to balance, lol!).
I use dumbells for them. Like this:
http://www.youtube.com/watch?v=1CvEs-TOIKM
And thank you! You know I'm one of your biggest fans. 0 -
I officially finished Stage 2 today! And felt on top of the world after today's workout. I increased weight on every move, and hit 100 lb. on my underhand lat pulldowns.
deadlift (not from box): 95 lb. --> 110 lb.
bulgarian split squat: 10 lb. --> 20 lb.
underhand lat pulldown: 85 lb. --> 100 lb.
reverse lunge forward reach (from step): 15 lb. --> 30 lb.
dumbbell prone cuban snatch: 10 lb. --> 25 lb.
swiss ball crunch: 10 lb. chest --> 20 lb. chest
reverse crunch & hanna flexion 2: N/A
prone cobra: 60 sec. (x2) --> 90 sec. (x2)
Oh, and speaking of those 100 lb. lat pulldowns, I couldn't help but notice that one of the big muscley guys I always see lifting was only using 85 lb. for his on the machine next to me. I felt 100% badass and LOVED it!!!
Your numbers are badass! Love that you were doing more weight than the big guy - excellent!!!
Were you doing 25lbs in EACH hand for the cuban snatch??? I actually went down in weight for that one just to make sure I was getting full range of motion - with the heavier weight I was was not getting as good of form and using other muscles to compensate. I have been trying to add more cardio on my off days and I could really feel it in the weight room this morning - just tired!
Are you taking your rest week? I am getting excited about stage 3.0 -
I'm scared about stage 3! Those body weight matrix things make me want to cry just reading about them. In regards to the lunges with those, do you think they are walking lunges or static lunges one leg then switch to the other???0
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Baaaaah, I just did 1A, and I have to say I do not have the hang of this front squat press business. I felt like a doofy. Same thing with the one point row.
EMBARRASSING GYM ANTICS
Hopefully it gets better.0 -
Baaaaah, I just did 1A, and I have to say I do not have the hang of this front squat press business. I felt like a doofy. Same thing with the one point row.
EMBARRASSING GYM ANTICS
Hopefully it gets better.
I'm always afraid that someone is secretly videotaping my dorky antics at the gym. And also afraid that I make noises when I lift. I listen to music and just don't want to know. 0 -
I am 5'3 and I used a bench with 4 risers for the split squats... The lat machine at my gym goes in 10 pld increments! I hate it! Makes it very difficult to increase the weight.Nice job, karensoxfan, forlife12 and mstawnya! Congrats on getting another stage accomplished.
I did my first B workout today and boy some of these exercises feel AWK-WARD! The cuban snatch...not a fan. Wow!
A couple of questions...The lat machine at my old gym increased at every 10 lbs and had smaller weights to add for smaller incremental increases, do you think this is because it catered to women? The lat machine at my new gym is 15 lbs (!!) increments. I'm doing 60 and feel like I could do 65 and maybe 70, but no way could I jump to 75 lbs.
Also, how tall of a step are you using for the split squats? Is using a weight bench too tall, you think?
This B workout is taking me a full hour to complete. Does not leave me anytime for intervals!. Does anyone do HIIT on their off days instead of after the weight training? 0 -
I am 5'3 and I used a bench with 4 risers for the split squats... The lat machine at my gym goes in 10 pld increments! I hate it! Makes it very difficult to increase the weight.Nice job, karensoxfan, forlife12 and mstawnya! Congrats on getting another stage accomplished.
I did my first B workout today and boy some of these exercises feel AWK-WARD! The cuban snatch...not a fan. Wow!
A couple of questions...The lat machine at my old gym increased at every 10 lbs and had smaller weights to add for smaller incremental increases, do you think this is because it catered to women? The lat machine at my new gym is 15 lbs (!!) increments. I'm doing 60 and feel like I could do 65 and maybe 70, but no way could I jump to 75 lbs.
Also, how tall of a step are you using for the split squats? Is using a weight bench too tall, you think?
This B workout is taking me a full hour to complete. Does not leave me anytime for intervals!. Does anyone do HIIT on their off days instead of after the weight training?
I only take a 60 sec recovery period and i was able to get it done in 45....barely. But no HIIT. I will have to do that on my off days, which is what I was doing anyway.0 -
You already know I think you're a rock star. So here's my question for you. HOW on earth are you able to hold 60 lb. to your chest for split squats? Or are you using a barbell for them? (which I guess would also make it a lot harder to balance, lol!).
I use dumbells for them. Like this:http://www.youtube.com/watch?v=1CvEs-TOIKM
And thank you! You know I'm one of your biggest fans.
Ah, that makes sense. Thanks. I've been holding a single dumbbell with both hands up to my chest for these, and I'm not sure I'd be able to manage a single dumbbell as heavy as 60 lb. As it is, I'm awkward carrying two 30-lb. DB's across the gym for my step-ups. It's good to know for Stage 4 though that if the dumbbell to my chest gets too awkward as the weight gets heavier, I might switch to holding 2 dumbbells by my side. 0 -
Your numbers are badass! Love that you were doing more weight than the big guy - excellent!!!
Were you doing 25lbs in EACH hand for the cuban snatch??? I actually went down in weight for that one just to make sure I was getting full range of motion - with the heavier weight I was was not getting as good of form and using other muscles to compensate. I have been trying to add more cardio on my off days and I could really feel it in the weight room this morning - just tired!
Are you taking your rest week? I am getting excited about stage 3.
Thanks. I am taking my rest week, and then I'm taking a 2nd rest week b/c I'll be in Europe on vacation. So I won't start Stage 3 until after the 4th of July week.
And on my cuban snatch, 25 lb. is the total weight. I ended using 12.5 lb./hand, so I was excited to have more than doubled from when I started with 5 lb./hand.0 -
I'm scared about stage 3! Those body weight matrix things make me want to cry just reading about them. In regards to the lunges with those, do you think they are walking lunges or static lunges one leg then switch to the other???
The jumps make me very anxious too. I re-read last night though, and the jump ones definitely said to switch legs on every rep. I think the non-jump lunges are meant to be the same ones from stage 1, where you do all your reps on one leg first, coming back to the starting point for each rep, then switch to the other leg. I don't see how it would hurt to make them walking lunges or static lunges though. They're all hard. 0 -
Baaaaah, I just did 1A, and I have to say I do not have the hang of this front squat press business. I felt like a doofy. Same thing with the one point row.
EMBARRASSING GYM ANTICS
Hopefully it gets better.
I'm always afraid that someone is secretly videotaping my dorky antics at the gym. And also afraid that I make noises when I lift. I listen to music and just don't want to know.
I definitely grunt when I'm lifting sometimes and don't really care. I squinch up my face sometimes too, to the point where I have to look away from the mirror because I look ridiculous. I try to keep it to a minimum, but not at the expense of staying stagnant on the weights I'm working. 0 -
I am 5'3 and I used a bench with 4 risers for the split squats... The lat machine at my gym goes in 10 pld increments! I hate it! Makes it very difficult to increase the weight.
This B workout is taking me a full hour to complete. Does not leave me anytime for intervals!. Does anyone do HIIT on their off days instead of after the weight training?
Both stage 2 lifting workouts took me 50-60 minutes to complete (including a 10-minute warmup). I would definitely use the option to do HIIT the next day if you only have 1 hour in the gym.0 -
I'm scared about stage 3! Those body weight matrix things make me want to cry just reading about them. In regards to the lunges with those, do you think they are walking lunges or static lunges one leg then switch to the other???
The jumps make me very anxious too. I re-read last night though, and the jump ones definitely said to switch legs on every rep. I think the non-jump lunges are meant to be the same ones from stage 1, where you do all your reps on one leg first, coming back to the starting point for each rep, then switch to the other leg. I don't see how it would hurt to make them walking lunges or static lunges though. They're all hard.
Since I was finally able to find the description in the book thanks to being pointed in the right direction, it says for the lunges (not the jump lunges) to alternate legs -- so basically the lunge jumps without the jump. But I do all one leg then the other for the lifts (since I understood the description as such). But like you said, I'm sure it doesn't matter at all since it's going to be hard any way ya slice it. The squat jumps at the end terrify me. Not because it's a squat jump but because it's at the end of an entire workout AND at the end of this matrix AND there are 24 of them. It will be one of those things where after I'm done, I'll expect to look like Jessica Beil even though I've just done it once. Because it was THAT hard. Ha!0
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